Last Long Bike Ride.

So I never posted about my cut back week last week as well as how my nutrition went.

Last week was supposed to be a cutback week with 6 hours total. Somehow, I managed to workout for over 9 hours.

I did do much better nutrition wise during the bike. We rode 50 miles and I had a gel thank you honey stingers. I love your products! honey stingers chocolate gel. At mid way point, I had a honey stinger wafer cookie and 1/2 a diet coke. Again, love their products! I tried drinking tons of water. At the half way point, I had some of the Accelerade that I had mixed on one of my bottles. On ride back, I ate a bag of the honey stinger chew bites and drank some more water. I had about 2 chews before we finished the bike ride. And I had enough energy left in me to run twenty minutes.

What I did differently:
1. Nutrition. Ate and drank a lot more. And by drinking, I mean caloric drinks, not just water.
2. Rode on the small chain for the first 30 minutes to get my legs warmed up and more in a spinning gear. Then switched to the big chain. On the last 30 minutes, I switched to the small chain. What a difference! My legs had so much energy left in them. And they didn't feel so heavy by the time I had to start the run.

Much better ride then the week before. We averaged about 18 I think. But I felt so much better. So now I have to figure out what's the best nutrition for me to do and when/how soon I should do it!

Nutrition woes

>So, on Sunday I rode for 62 miles (3 1/2 hours) at an average speed of about 17.5 followed by a 30 minute transition run. I thought I was going to die. Considering that the riders that I rode with are all pretty fast, Christina and I were the last ones. The wind on the way back was brutal so Frank made Christina and I ride in mid front of the group. There were only about 7 of us so it was very easy to be left behind. Onto nutrition and the main point of this post: I consumed 620 calories and 72 ounces of water during my whole 4 hour workout. And I bonked at about mile 45.I ate oatmeal and a banana before the ride.Within 75 minutes, I had a honey stinger gel. At the midway point, I downed a bottle of cytomax and a cliff bar.On way back, I had Gatorade. The last calories that I had were at about mile 45.Frank told me I should be having approximately 200-250 calories per hour times 4 hours=800-1000 cals.So I was deficient and struggled so much the last 90 minutes of my workout.And, I felt it. The last 15 miles were brutal and my run was more like a fast walk joggling type of thing. I had taken 3 bottles with me, one with cytomax and the other two with water. Most of my group had calories in each bottle. I need to do a better job and figure out what mix works best for me. Cytomax, accelerade, Gatorade, infinit, carbopro, gels, bars, chews, food, so many options and choices that it gets overwhelming. In an effort to make sure this does not happen again, and considering the fact that I've been so hungry every day, I decided to schedule a visit with my old dietician Ivonne yesterday and we came up with a plan:1. Approximately 45-60 carbs per hour of intense exercise. 2. Add a fat to my lunch to give me more energy. (avocado, hummus, etc)3. Try to do a gel and a caloric drink every hour. That's what I'll try and see which option fri the one billion options works best for me.4. Eat something (cliff bar or honey stinger waffle cookie at midway point or when we stop to turn around)5. Low fat choco milk or smoothie as my recovery drink. (choco milk is much easier)Let's try this again for my next long bike ride and compare how I felt....

Last week review

So I did most of my workouts last week. I ended up doing 8:25 hours  of workouts and I was scheduled to do 7:20 hours. I am still not sure why I went over.







I ended up doing:



3 bikes sessions broken down as 1 spin session, 1 indoor cycling at hotel gym,  two hour bike ride outdoors.



80 min swim session



3:30 min run. From this,



So my OCD is kicking in with my charts that Trainingpeaks gives me.



My first chart for last week looked like this: Separating my total run time, total swim time, and total bike time.

My second chart (after I revised the brick workouts) to be only brick workouts looks like this: (swim times, run times, and brick times)

I had emailed Frank just to double check that anytime I do a bike and a run do I record it as a brick or as bike and a run workout? II just want my scheduled breakdown of my charts to match what I'm actually doing. OCD seriously. Now let's see if I can figure out how to attach pictures!

New wheels and nine months

I got new racing wheels and rode them for the first time this past Sunday. Chris got me the Cosmic Mavic Carbones which match perfectly well with my black and yellow frame!

On other news I mentioned to my cousin that I signed up for a full ironman on November 2012. He mentioned 9 months of training is the equivalent of a woman being pregnant.

Good analogy Sherman!!!

On other news I'm happy to say I registered for another race: MCM marathon October 28th!!