Monday, May 29, 2006
Road to CDA 06: Bike 104
Mon 5/29
Bike 104 ( 5:45 ride time, 4500 ft ascent)
Road Vernonia loop from downtown. Skipped skyline hills which adds 6 miles and 3000 ft ascent. Went straight down Hwy 30 to scapoose, to vernonia, to timber, then back west union to west thompson. All 3 major climbs in aerobars the entire climb.
Started with 16 riders, 8 from Guinness team showed up. Many pulls at 25+ mph with the 5 cat 1 Guinness doing bulk of the work. Ave just over 18 mph for entire ride.
Zone Summary:
Zone 1 = 65% (3:42)
Zone 2 = 15% (55')
Zone 3 = 6.5% (22')
Zone 4 = 6% (21')
Zone 5a/b = 7.5% (25')
Breakfast: 1 cup oats w/ bwn sugar
Took only liquid carbs on ride. 28g/20 min. Started at 80 min and took 12 doses during ride.
Took recovery drink after, 90 g carbo, 30 g protein. Stopped for non-fat chai for extra protein
Dinner: Big plate of pasta. Low fat ice-cream bar after. A hand full of wheat fig newtons before bed. 3 pints of beer throughout the evening.
Bike 104 ( 5:45 ride time, 4500 ft ascent)
Road Vernonia loop from downtown. Skipped skyline hills which adds 6 miles and 3000 ft ascent. Went straight down Hwy 30 to scapoose, to vernonia, to timber, then back west union to west thompson. All 3 major climbs in aerobars the entire climb.
Started with 16 riders, 8 from Guinness team showed up. Many pulls at 25+ mph with the 5 cat 1 Guinness doing bulk of the work. Ave just over 18 mph for entire ride.
Zone Summary:
Zone 1 = 65% (3:42)
Zone 2 = 15% (55')
Zone 3 = 6.5% (22')
Zone 4 = 6% (21')
Zone 5a/b = 7.5% (25')
Breakfast: 1 cup oats w/ bwn sugar
Took only liquid carbs on ride. 28g/20 min. Started at 80 min and took 12 doses during ride.
Took recovery drink after, 90 g carbo, 30 g protein. Stopped for non-fat chai for extra protein
Dinner: Big plate of pasta. Low fat ice-cream bar after. A hand full of wheat fig newtons before bed. 3 pints of beer throughout the evening.
