I worked today so I figured I could swap my long run w/ my long bike ride for the weekend.
After work I went for a casual bike ride and tuned up my bike: aerobars tweaked for some symmetry and comfort, handlebars dropped a spacer, and seat tilted a little up (I feel like I've been sliding a bit).
This week I experimented w/ some stuff. I created my own sugar drink:
- Barley Syrup
- This is the main junk, maltose is supposed to be the business when it comes to sugar.
- Aside from sugar it seems to have some other goodies too.
- Lime Juice
- Tastey
- Most energy drinks have citric acid in them
- Lime zest
- I don't know, I'm making cocktails I guess
- Peach juice
- Barley syrup taste like...barley peach juice will add some flavor
- I seem to work well off peaches
- Salt
- To add salt
Overall I think it worked well. Nutritionally it should be similar to other energy drinks except I made it and it was a tiny bit cheaper :).
So what did I do with it?
Run: 20 miles @ 8 min/miles with some sections were I pushed it. So a lot of push/recover. It was pretty hot so every time I got a nice breeze I'd push.
I've been doing these long runs in laps to my place. This is a motivational road block because once I get home, it's really hard going for another 8.5 miles or so.
Lap 1:
This one was mostly steady.
Lap 2:
Started out slow but finished okay.
Recovery food:
I made sweet potato salad. I was inspired by the grocery store down the street from me. It was pretty easy to make...took about an hour to get two batches...I finished a bowl right after my run while cooling down in the bath tub.
Sweet Potato salad: Stole it
Some slight variations of course but for the most part that's what I did.
I feel pretty sick right now, too much food...I can't tell if I'm hungry or full or need water though. Hopefully I recover well enough to get on the bike tomorrow. It's supposed to be pretty damn hot tomorrow.
Too much info!
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