Saturday, May 06, 2006
Road to CDA 06: run 14/Bike 82
Sat 5/6 (took friday off to drive to Sunriver)
Summary: Day 1 Big Week: Run 14 (1:56), Bike 82 (4:45/2600 ascent)
Sunriver Week:
Hannes Mergler
Grand Folske
Dan Waltz
Rob and Erin Perkins
Myself and Ann
Run in a.m. easy, Zone 1 almost the entire run, 8-8:20 pace. Zone 2 for 3 minutes, Zone 1 1:54. 500 ft ascent.
Rob and Erin took us down Deschuttes river trail, past 2 waterfalls. Extreme scenery. Meadows, hills, a ton of white water, dirt trail entire way. 50 degrees and Sunny.
Bike: Took about 1 hour to make egg-beater omelets and whole grain english muffins. Copius honey.
Biked out toward Cascade Lakes Hwy. warmed to low 60's. Ran into snow about 4800 ft. Biked through for about a mile, then became impassible. Turned around, and back to Sunriver. Then out toward LaPine, then took river road out to cascade hwy, lower elevation, + snow but not on road. Great ride. Strong winds from the mountains on the way out way, easy spin 22 mph on way back. ave 16.7 for ride. Predominate Zone 1.
Zone Summary:
Zone 1 = 85% (4 hours)
Zone 2 = 10% (30')
Zone 3 = 3% (9')
Zone 4 = 2% (6 ')
*Everyone is on board! Within 5 minutes of end of ride, everyone gets out their protein and maltodextrin and makes their recovery drinks.
Heavy on the pasta for dinner, copius vegi's+ultra low fat beef (3%), garlic, salad. Hot tub and a couple of beers after.
No Pain, legs pleasantly tired. Plan is 100 tomarrow, easy predominately Zone 1 ride. Out toward crooked river road to Smith Rock state park.
Summary: Day 1 Big Week: Run 14 (1:56), Bike 82 (4:45/2600 ascent)
Sunriver Week:
Hannes Mergler
Grand Folske
Dan Waltz
Rob and Erin Perkins
Myself and Ann
Run in a.m. easy, Zone 1 almost the entire run, 8-8:20 pace. Zone 2 for 3 minutes, Zone 1 1:54. 500 ft ascent.
Rob and Erin took us down Deschuttes river trail, past 2 waterfalls. Extreme scenery. Meadows, hills, a ton of white water, dirt trail entire way. 50 degrees and Sunny.
Bike: Took about 1 hour to make egg-beater omelets and whole grain english muffins. Copius honey.
Biked out toward Cascade Lakes Hwy. warmed to low 60's. Ran into snow about 4800 ft. Biked through for about a mile, then became impassible. Turned around, and back to Sunriver. Then out toward LaPine, then took river road out to cascade hwy, lower elevation, + snow but not on road. Great ride. Strong winds from the mountains on the way out way, easy spin 22 mph on way back. ave 16.7 for ride. Predominate Zone 1.
Zone Summary:
Zone 1 = 85% (4 hours)
Zone 2 = 10% (30')
Zone 3 = 3% (9')
Zone 4 = 2% (6 ')
*Everyone is on board! Within 5 minutes of end of ride, everyone gets out their protein and maltodextrin and makes their recovery drinks.
Heavy on the pasta for dinner, copius vegi's+ultra low fat beef (3%), garlic, salad. Hot tub and a couple of beers after.
No Pain, legs pleasantly tired. Plan is 100 tomarrow, easy predominately Zone 1 ride. Out toward crooked river road to Smith Rock state park.
