Long easy ride: Slight nutrition change

Workout Summary: Run 4 (32') then Bike 70 (4:06)

Ran from Rob and Erin P's place. Nice day, mostly sunny and 50
Ran 32 minutes with Erin and Ann, then on the bikes.
8 Flats total on this one, but no flats the final 90 minutes or so. Worked 4 X 5 min pulls into zone 3. Then a 1000 ft climb in zone 4/5 for 20 minutes. The rest was easy spinning.

Zone Summary:


Diet:
Breakfast: 1 cup oats w/ bwn sugar and tbs flax, 16 oz skim milk. Cup coffee before ride.
Ride Nutrition: 2 bottles. 1 bottle my normal bike nutrition (30 grams/ 6 oz) of 340 cal per hour, bottle divided into 4 X 6 oz portions. The second bottle, I divided into 5 X 5 oz portions, and I substituted 20 grams of the Gatorade endurance mix into the total carbs of 150 grams in the bottle. I wanted to see how I felt using 20 grams (15%) Sucrose from the Gatorade. I used this bottle for the second half of the ride. More importantly, I used this nutrition on the big climb when I was pushing into zone 4/5. I had no stomach problems at all. Strength and alertness was strong throughout the entire ride. I will try this again.
After ride: 2 wheat pita's. 1 with peanut butter and honey/jam, and the other with egg salad. Some grapes. 3 snack crackers each with a small piece of cheese. 1 diet shasta.
Dinner: