Saturday, February 25, 2006
Road to CDA 06: Bike 101 (Day 1)
Sat 2/25
Summary: Bike 101 (6:58) in Auburn, CA. Total ascent 9410ft.
Auburn, CA: Day 1
This place is hilly. Out up Forest Hill road to the town of forest hill. First 30 miles with 3500 ft ascent. Then back to American River Gorge, drop down 900 ft to river and switch-back up the other side. Then predominately rolling the rest of the way. Biked out to
Folsom lake, near the start of the Auburn 1/2 Ironman we plan on running in May. Climbed back through gorge on the final ascent back to hotel. Didnt push Ann, she completed ride well. Started to bonk about 5 hours, but the final hour and final climb (1100 ft) she turned it around and finished strong.
* Legs tired but stable, could have gone 120 and another couple of thousand feet today. (probably because of the last 2 days off). Had to ride from mile 10-70 with seat angled upward about 30 degrees. Pain in crouch slowly increased through ride. Couldnt get into aero position, and had to sit on the back of the seat. Finally found an auto parts store that had the tool I needed to fix seat angle. Lucky we found a store, the seat was about 1mm from sliding off its housing. The one size of hex tool I needed, I didnt have in my bag. By mile 90, pain in crouch subsided.
Zone Summary:
Zone 0 = 10% (49') (HR less than 75)
Zone 1 = 70.6% (4:55) (HR 75-115)
Zone 2 = 16% (1:07) (HR 116-127)
Zone 3 = 2 % (9') (HR 128-135)
During ride: 2, 30 oz water bottels each with 180 grams of maltodextrin, 1 scoop of endurolytes, touch of lemon flavor (crystal light). Starting drinking carbs about 2 hours into ride (pancakes prior t ride). Ate 1 cliff bar at 5 hours, and 1 GU at 6 hours. 2 additional 30oz bottles of plain water.
*Immediately after ride, hot tub and drank 34 oz bottle with 100g maltodextrin and 30 grams protein. Ann did same thing during ride and after, specified for her body weight.
*2 hours after ride, chinese with seafood, light oil, and plenty of rice.
Summary: Bike 101 (6:58) in Auburn, CA. Total ascent 9410ft.
Auburn, CA: Day 1
This place is hilly. Out up Forest Hill road to the town of forest hill. First 30 miles with 3500 ft ascent. Then back to American River Gorge, drop down 900 ft to river and switch-back up the other side. Then predominately rolling the rest of the way. Biked out to
Folsom lake, near the start of the Auburn 1/2 Ironman we plan on running in May. Climbed back through gorge on the final ascent back to hotel. Didnt push Ann, she completed ride well. Started to bonk about 5 hours, but the final hour and final climb (1100 ft) she turned it around and finished strong.
* Legs tired but stable, could have gone 120 and another couple of thousand feet today. (probably because of the last 2 days off). Had to ride from mile 10-70 with seat angled upward about 30 degrees. Pain in crouch slowly increased through ride. Couldnt get into aero position, and had to sit on the back of the seat. Finally found an auto parts store that had the tool I needed to fix seat angle. Lucky we found a store, the seat was about 1mm from sliding off its housing. The one size of hex tool I needed, I didnt have in my bag. By mile 90, pain in crouch subsided.
Zone Summary:
Zone 0 = 10% (49') (HR less than 75)
Zone 1 = 70.6% (4:55) (HR 75-115)
Zone 2 = 16% (1:07) (HR 116-127)
Zone 3 = 2 % (9') (HR 128-135)
During ride: 2, 30 oz water bottels each with 180 grams of maltodextrin, 1 scoop of endurolytes, touch of lemon flavor (crystal light). Starting drinking carbs about 2 hours into ride (pancakes prior t ride). Ate 1 cliff bar at 5 hours, and 1 GU at 6 hours. 2 additional 30oz bottles of plain water.
*Immediately after ride, hot tub and drank 34 oz bottle with 100g maltodextrin and 30 grams protein. Ann did same thing during ride and after, specified for her body weight.
*2 hours after ride, chinese with seafood, light oil, and plenty of rice.
