Workout Summary: Bike 54 miles (2:52)

Spin on trainer. IM Germany course, first 51.5 miles. 2.5 mile warm up first. Nice 4 mile 4% grade hill at the 25 mile mark.
Speed 18.6 ave/30.1 max
Power 175W/341 ave/666 max at final sprint (racing computer cyclist)
Cadence 90/116 mx
HR 121/139 (141 at final sprint, 30 seconds)

Good ride. My legs were pretty dead at 2 hours. Hard to keep spin scan numbers in the 70's the final hour. The 2 dead spots become even more obvious when tired. Even more so if I get into the aero position.

Diet:
Breakfast: 3 eggs, 2 strips bacon, 2 wheat english muffins, 16 oz skim milk
Lunch: Water on ride.
Dinner: sushi with Rob and Erin. Ate quite a bit of sushi. 2 beers.
Before bed snack: 1/2 slice german choc. cake and skim milk.