Ride 53

Workout Summary: Bike 53 (3:40/4820 ascent)

Dropped plans from 5 to 4 hours because it was snowing at my place until noon. Got on bike around 1 pm.

Biked from home out to skyline via terwilliger: Did 4 big climbs
On each climb, alternated 1 min in saddle, 1 min. standing down one gear.
Had 3500 feet ascent at 32 miles and legs were nice and torched.
OHSU to fairmont: 4 minutes: HR ave 140/mx 147
Thompson: 12 minutes: HR 129/147
Old Germantown 10 min: HR 135/146
Idleman from I-205 bike trail: 10 min. HR 142/149

Will download data for ascents and grades as well as % HR zones later.
Weather held up for first 2 hours, then rained on, sleeted on, and snowed on during final climb.
Feet frozen and numb final 90 minutes. I hate the cold.


Diet:
Breakfast: 5 egg whites, 1 oz cheese, 3 slices wheat toast and jam. 16 oz grapefruit juice
Lunch: Ride: 2 , 30 oz nutrition bottles each with 32 g malto in 6 oz, 4 doses per bottle.
Recovery drink after ride, 70 g malto + 20 g protein, 10 g glutamine
Dinner: 16 oz baked beans and big salad with lite italian and 2 oz sardines. 1 beer.
before bed: 1 1/2 whole wheat bagel with butter and strawberry jam. Diet sprite.