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First 100km ride on 25th!!
May 22: rest day
May 23: 24.2 miles & 720 ft climbed in 1:27 for a 16.7 mph avg...Zone 2 to 5 effort with 125 avg, 157 max HR (sprint near end).
May 24: 21.0 miles & 314 ft climbed in 1:06:49 for 18.9 mph avg. Very strong crosswinds, 127 avg, 145 max HR.
May 25 (100 km day): 62.2 miles & 2440 ft climbed in 3:51:40 for a 16.1 mph avg (47.8 max mph) with two short stops (front derailer) and a few stop lights included. 119 avg, 156 max HR. Lighter wind today...warm.
100 km (62.2 miles) Observations - Notes:
> 1792 calories used according to Garmon HR monitor/GPS
> 3631 calories used according to Fat Secret "estimate" using 15 mph...FS more than double Garmon Heart Rate/effort calorie estimate and doesn't account for climbing??
> 2.5L water for hydration and two FibreOne bars for re-feed while riding
> Lost net 4.6 pounds water weight while drinking (replenishing) 5.5 pounds (2.5L) for a total fluid loss of over 10.1 pounds in a little less than 4 hours.
Summary; longer ride - mostly zone 2 & 3 effort with zone 4 to 5 on hills...much more cramping & discomfort than shorter rides...hydration still challenging...still lots of energy left at 62 miles with this effort level. Overall happy, very doable.
Diet Calendar Entries for 26 May 2018:
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2617 kcal
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Fat: 80.53g | Prot: 155.83g | Carb: 315.00g.
Breakfast: Harvest Double Smoked Farmer's Sausage, Kirkland Signature 100% Pure Maple Syrup, FlapJacked Protein Pancake, Egg. Lunch: Bush's Best Country Style Baked Beans, Mashed Potatoes (Whole Milk and Butter Added). Dinner: Jell-O Cherry Cheesecake No Bake Dessert Mix, Costco BBQ Pork Ribs, Costco New York Strip Steak, Mashed Potatoes (Whole Milk and Butter Added), Bush's Best Country Style Baked Beans. more...
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2282 kcal
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Activities & Exercise:
Do It Yourself (DIY) - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
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