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For future reference:
May 11; 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.
May 15: through town & hills, lots of stop lights, 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.
May 16: W.H. early morning, no wind, 20.56 miles in 1:00:03 for a 20.55 mph average (best avg speed to date on this route), 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.
May 17: 20 mile loop, Cold and wet - rain and 8 deg C (47 deg F). Slight tailwind outbound with same headwind inbound, did 20.11 miles in 1:00:01 for a 20.1 mph avg. Good effort (HR zone 3 & 4) for entire ride...really good time for this course considering conditions...encouraging!
May 18: rest day
May 19: short (20 min) - relaxing mountain bike ride with L.
May 19: through town & hills, 22.24 miles & 750 ft climbed in 1:21 for a 16.5 mph avg. High zone 2 to zone 5 effort, 15+ mph crosswind for 75%, headwind-tailwind for 25%...most of ride felt like riding uphill due to wind.
May 20: 30 mile loop & 520 ft climbed in 1:41 for a 17.9 mph avg...again strong 15+ mph crosswinds for most of ride... approx 10 miles tailwind-headwind. Mostly zone 2 - 3 effort (endurance pacing).
May 21: 26.54 mile & 650 ft climbed in 1:29 for 17.7 mph avg, 10 mph crosswind for most of ride, 3 miles tailwind. Zone 3 - 5 effort, but perceived effort felt less???
May 22: rest day
Summary (from May 11): 243.26 miles or 389 kms, not including mountain biking. Had to change up a few things to stay comfortable on bike and riding steeper hills (seat and rear cassette), hydration and evening-night leg cramping still not 100% figured out. Wet weather figured out, wind and hills no issue now.
Lots of calories burned, upped my intake a bit to protect muscle growth, still lost some fat through midsection and butt (always nice). Targeting some bigger rides in June.
Diet Calendar Entries for 23 May 2018:
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2151 kcal
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Fat: 68.66g | Prot: 136.14g | Carb: 246.99g.
Breakfast: Bush's Best Country Style Baked Beans, Allmax Nutrition Whey Protein Shake. Lunch: Date Bar, Ghirardelli Triple Chocolate Brownies, Panera Bread Smoked Turkey Breast Sandwich on Sourdough. Dinner: Earls Mixed Field Greens Salad, Costco Steelhead Trout. Snacks/Other: Chocolate Chips, Gatorade G2 Perform 02 - Grape (20 oz), Werther's Original Chewy Caramels Candies. more...
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3005 kcal
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Activities & Exercise:
Cervelo R3 - 1 hour and 27 minutes, Walking (exercise) - 3.5/mph - 20 minutes, Resting - 14 hours and 13 minutes, Sleeping - 8 hours. more...
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