|
Training for August mountain ride, recording for future reference, all rides on R3 unless indicated otherwise;
May 11; (previous journal entry) 20 mile loop in 1:02:42, 19.1mph avg; no wind, 132 avg, 158 max HR, mid level perceived effort.
May 12; through town & hills, some wind, 27.58 miles & 1433 ft climbed in 1:48:01 for 15.3mph avg
May13; 20 mile loop (out and back), 337 ft climbed, 2/3 crosswind with 1/3 headwind-tailwind in 1:01:50 for 19.4 mph avg...higher perceived effort than 11th
May 13; relaxing 16 mile trail ride with mountain bike and kids, +/- 1:45 for 9.3mph avg...not much climbing
May 14; 40.04 mile ride (two twenty mile loops), 670 ft climbed, 12+ mph crosswind over 2/3, headwind-tailwind for 1/3, mostly zone 3 effort over 2:08:04 for 18.77mph avg.
UPDATE, May 15: through town & hills...lots of stop & go, no wind, 16.30 miles in 1:00:04 for a 16.3mph avg, 695 ft climbed, 130 avg, 163 max HR...zone 3-4 effort.
2nd UPDATE, May 16: WH early morning, no wind, 20.56 miles in 1:00:03 for a 20.55 mph average, 370 ft climbed (low angle rollers only)...133 avg, 152 max HR, mostly zone 3 effort. Good steady pace with sprint effort on last lap.
Staying hydrated was difficult on 12th and 14th (creating very uncomfortable leg and back cramps post workout); on 14th in 2 hours I lost 4.8 pounds of water through respiration and perspiration while drinking 3.3 pounds of water (1.5 l). G2 and cal-mag are helping...all good now - hydration pack and H2O bottles for longer rides.
May 15 Update: now carrying hydration pack 2.5L plus 1.5L water bottles instead of just bottles, hydration no issue even with 28C heat on 15th...pretty hot. Also, my B-day today...turned 58, don't feel a day over 71 ;)
Diet Calendar Entries for 14 May 2018:
|
3019 kcal
|
Fat: 83.55g | Prot: 131.45g | Carb: 449.18g.
Lunch: Blueberries, Vanilla Ice Creams, Kirkland Signature 100% Pure Maple Syrup, Allmax Nutrition Whey Protein Shake, Subway 6" Turkey Breast. Dinner: Lemon Meringue Pie, Apple Dessert Crisp, Famous Dave's Corn on The Cob, Earls Mixed Field Greens Salad, Texas Roadhouse BBQ Ribs. Snacks/Other: Vanilla Ice Creams, Gatorade G2 Perform 02 - Grape (20 oz). more...
|
|
4064 kcal
|
Activities & Exercise:
TRX - 7 minutes, Bicycling (fast) - 15/mph - 2 hours and 8 minutes, Resting - 13 hours and 45 minutes, Sleeping - 8 hours. more...
|
|
 Comments
Wow - warrior. Yes, magnesium helps the post workout cramps...and foam roller?
|
Steven, I'm impressed with you...You are DO N GREAT !!!!!
15 May 18 by member: DO N OK
|
Yes Steven those stats are impressive and if you continueat this your leg muscles will be muscles of steel ..we will have to call you our FS superman...fantastic job my friend..continued success ;)
15 May 18 by member: maxie4
|
pickles are good for cramping...and easy to take with you...
15 May 18 by member: wannabhealthier
|
15 May 18 by member: gaelicgal
|
I need a lie down after reading that! Impressive, Steve!
15 May 18 by member: Phooka
|
Thnx HCB & Gary, my own version of Orange theory (skiing & elliptical) have made it much easier than it sounds. Maxie, my legs are even "tougher" in the winter...I usually slack off in the summer, so it will be interesting to see what shape I can keep them in for next ski season. Thnx for the tip Mike, I'll try that post workout today (doing all training fasted - only water). Thnx GG & Phooka, the August ride is a two day fundraiser for Cancer research, hope to be ready so I don't suffer too much in the big mountain hills.
15 May 18 by member: Steven Lloyd
|
15 May 18 by member: jimmiepop
|
Thnx Jimmie, hope your spring cut is going well!!
15 May 18 by member: Steven Lloyd
|
awesome workouts! you're my hero! stay hydrated.
15 May 18 by member: marshakanady
|
Google "calories burned weight lifting" and compare what the reputable sites say.
15 May 18 by member: jparlett
|
Thanks Amanda, JP, Marsha & Jimmie...still looking for improvement!!
15 May 18 by member: Steven Lloyd
|
16 May 18 by member: RiverRes
|
16 May 18 by member: Steven Lloyd
|
Sorry I didn't know you still had birthdays, you look ageless! I hope your birthday was everything you wanted it to be. Your cycling record is impressive.
17 May 18 by member: Scalewatcher3
|
Thanks B, very low key B-day, had all the kids and grandkids over for a BBQ and good visit the day before. Thanks Glen, I could do the August ride now but I'd like to not suffer too much so that I'm more inclined to sign up next year too....also great motivator...see today's post ride summary👍
17 May 18 by member: Steven Lloyd
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
|
Steven Lloyd's weight history
|