Long easy ride

Saturday 3/31
Stayed at home until around noon as we were busy watching our friends on Ironmanlive at Calif. half.

Biked 73 in 4:20, 2400 ascent.
Big 30-35 mph headwind final 35 miles as we headed back to bend from Prinville canyon.

HR is incredibly low recently. Not from being tired. My peak acceleration on an upgrade against the wind was an ave of 122 (zone 1 top) and I held 300 watts for 5 minutes.
Then a 10 min 288 Watt acceleration against the wind at a HR of 123 ave.
Ave watts for the ride at 200

Diet:
Breakfast: 1 cup oatmeal, 1 wheat muffin, skim milk
Pre-ride: coffee at starbucks. 1 low fat blueberry coffee cake and zuchini bread.
Ride Nutrition: Used my "typical" nutrition today. 30 grams malto + salts + nutrasweet per 20 minutes to deliver about 360 cal per hour. I didnt use the 20 grams substitute Gatorade Endurance (sucrose + dextrose) today. My stomach felt much better. When using the sucrose, which breaks down into fructose, glycemic index of 12 (slower absorption), I felt like I would get to the next 20 min mark and still be burping up my last dose. That's not a good sign. I would start to get a bit bloated after an hour or so. I will try it a few more times, on some bricks to come. However, the formula I have been using now for 3 years? After 5-10 minutes of taking, I dont even feel like I drank any..it absorbs so damn quickly. Yeah, I am aware of the mutiple receptor THEORY on absorption, which is the thinking in mixing different forms of sugar. Gastric emptying is also important. If the stuff doesnt completely empty in several minutes, then sits in the small bowel too long because of the high osmolality, then it is more likely to cause bloating, poor absorption, then....20 miles into the marathon you'll pay. I've seen it too many times.
Dinner: Pasta with alfredo sauce (made with skim milk) and mixed seafood, scallops, crab, and shrimp. Salad. 2 glasses of red wine throughout the night.

Sunday 4/1

Swim lesson with underwater taping with Bob Bruce. God this guy is good.
Swam a 500 to warm up, about 8 minutes.
Then a 100 being taped.
After, Run 14 miles with Ann along the Deschuttes river trail from Bend, 1:50
This felt easy. I am constantly telling Ann to slow down. Yeah, she's getting fit again.