Workout Summary: Yoga 30' / Ride 54 miles (5480 ascent, 3:58)


Started morning off with 30 min. of yoga

Biked out toward Estacada/Eagle creek. Alot of good climbs, 1400 ft in the final 5 miles. Not quite ready for the last huge climb, clearly by looking at my odometer at 3.2 mph and inability to stand on my pedals.
The final climbs: Broken into 3 segments, although final 2 segments are essentially one continuous climb with a 50 meter flat break.
4 mile length, 720 ft ascent/20 minutes
0.6 mile length, 380 ft ascent/7 minutes/ 12% grade
0.5 mile length, 300 ft ascent/7 minutes/ 13.5% grade

Total ascent 5480 for ride. Ave around 14 mph. Rained very lightly final 10 miles. Wanted to jog off the bike but this would have been impossible the way my legs felt.

Zone Summary: More time than I wanted in zones 5a/b. During ride, I had to sprint up to leaders to let them know where to turn. I did this quite a few times which took me up into zone 5. The final 2 climbs, even though going 3-5 mph sitting, HR was still out of control.
Zone 1 = 1:34 (39.5%)
Zone 2 = 40' (17%)
Zone 3 = 32' (13%)
Zone 4 = 30' (12.7%)
Zone 5a = 17' (7%) Threshold
Zone 5b = 14' (5.9%)
Zone 5c = 12' (5%)

Diet:
Breakfast: 1 cup oats, cup of skim milk (1 hour before ride) 1 big cup coffee
During ride: 30 0z nutrition bottle with 175 grams maltodextrin
After ride: Egg beaters scramble, 2 slices wheat toast and wheat bagel covered in jam and honey. 16 oz cup grape juice. Diet shasta later.
Dinner: 12 oz prime rib steak, garlic mashed potatoes, asparagus. Some bread. Couple of spoons of ice cream ann ordered. 2 glasses red wine.