Biking Efficiencies and Nutrition Plan

Yesterday's workout was pretty uneventful so I won't get into it.


I did go to REI and pickup aero-bars though! I was a bit nervous about getting them and didn't really think I'd like them. But I've been toying around with getting deep into my drops and it just kind of felt nice. I also have decent hip flexibility so I don't lose any power being bent way over.


So anyways, I threw em on yesterday and gave em a roll today. Pregame nutrition included:


A blueberry muffin with sugar sprinkles on top because it looked good in the case


A redeye coffee (drip coffee + espresso) because I've been really sleepy


My phone failed me during my ride and didn't record the last portion of my ride. Needless to say this was pretty disappointing because this felt like the pace I'd want to go during the race.


This is what it spit out:
http://www.sports-tracker.com/#/workout/Tuanvy/2lqk0ll29ogbhumu


Throwing out all the erroneous data and averaging it out, it come in at about 16.5 mph over the whole ride. I felt pretty good after the ride, even ran to the market to grab some food and eggs.


Nutrition during the ride:

• (3) packets of shotbloks over the duration of the ride ~4 hours
• (2) 25 oz bottles w/ 1.25 scoops of cliff electrolyte in each bottle
• (2) 25 oz bottles refilled near the lake around the half point mark
• (~4) protein balls? One at each hour or so.

As I said, I got off the bike feeling pretty good.

Immediate recovery food:

• .5 lbs of a sweet potato salad
• Malto sugar
• .5 lbs black been salad (looked good)
• Not sure, just looked good
• Foxon Park kola local soda made with real sugar
• Already said sugar

Please don't eat as much sugar as I do! All together what I ate doesn't cover the calories I burned during my ride.

And...now I'm hungry again.

Real quick, made an observation at REI. Pretty much everyone is using maltodextrin (yay). Not sure if Clif changed their formula and switched from brown rice syrup to maltodextrin or they just started calling brown rice syrup maltodextrin. Either way, this makes buying gels a lot easier!

I'm probably going to switch to Hammer gel (bought a flask at REI) so my body isn't surprised during the full.

Good day all!