Workout Summary: am pilates/pm bike 18 (1:16)

6:30 am: 20 minutes of pilates core.
7 pm: Spin on CT 1.7 mile wu then 16.37 mile hill course, "staffordshire stroll-UK". I overlayed the course on IMCA's course for some good scenery.
This was another tough one with one long 5 mile undulating climb and several small climbs. I made it more difficult be riding all hills in 54/11 and downhills/flats in 39/23. Yeah the numbers are very deceptive. Some downhills at 140 cadence and 80 watts. Uphills at 12% and 20 cadence at 250 watts.

Ave speed 14.1/31.5 mx
Power 136/507
RPM 67/142
HR 101/135
* kept HR under Ae cap.

*Another reason I love my computrainer? I was riding at times on 13.5% grades at a cadence of 16 in my 54/11, going 3.2 mph: I dont think this is possible on a real hill, I might fall over. The strength I had to apply on the down stroke at that grade in that gear is near maximum. I feel like I am doing single leg presses of 150 lbs. The difference is that I can keep it as a relatively smooth circular stroke by keeping an eye on the spin scan. Hamstring stable. Slightly tight, but I am maintaining a dead spot at the 6-3 O'clock position, which takes alot of stress off it. I only need to do this on the extreme hills in the big gear. Otherwise, it feels pretty good on the spin.

*This was a tough one to get started. Legs tired from yesterday...now feel totally drained. Drank my first recovery drink of the season after. I took an hour nap with the puppy when I got home. I had to really pull it together to get off the couch at 7 and get on the bike. I dragged Ann with me. Its pretty cool to have her draft off me on the CT, and pass each other on the hills.

Diet:
Breakfast: 2 hard boiled eggs, 1 oz bran flakes, med. coffee 1/2 decaf
Lunch: salad with mixed vegies and low fat italian dressing. 2 oz bag pretzels. diet shasta.
Afternoon: 1 apple, and 1 diet sierra mist
Dinner: Recovery after ride: 75 g carbo + 25 g protein. Then 30 min later, 6 oz sirloin with almond rice and vegies for side. Couple of glasses of red wine.