100 miler #2

Bridge of the gods today, 104 miles, 6020 ft ascent, 5:36.

Worked the legs good.
Ave watts for ride 233 (First 52 = 228W, final 52 = 238 W)
Normal watts 254: man no wonder my legs bonked a bit the final 10. All the stops getting out to the Columbia river gorge really drop the actual average watts down. Regardless, I wanted my total average, including the numerous 10 second coasts to the stop lights at 0 Watts, to ave over 230. What kind of thrashed my legs was the true ave of 254. Thats pretty high for 5.5 hours.
Oh yeah, and the 20 mph continuous wind for the 40 miles coming out of the gorge. On the flats..hitting 250 watts at only 17 mph.

Time for ride 5:36
Speed 18.5
At 100 mile mark, time of 5:16 and speed of 19 and ascent of over 5200 ft at that point. Final 4 miles in 20 minutes? Yeah, it included an 850 ft climb to the house at the end.

Did 3 fairly hard efforts up to threshold. The 3 major climbs.
1 = 420 ft, 7 minutes, 1.2 miles, ave watts = 340/HR ave 127/mx 133 (Z3)/Torque 430
2 = 600 ft (up to womens forum), 11 minutes, 2.4 miles, ave W 334/HR ave 140/mx 161/T 323
3 = 850 ft (final 2 miles), 16:05, 2 miles, ave W 342/HR ave 142/mx 150/T 427

I was very happy to climb the final ascent at higher wattage, despite it being the longest.
More later. Legs good and trashed. Going to have a beer.

Considered running off bike during first half of ride. Didnt count on the headwind on the way back. I could have gotten off the bike and ran slow and easy, maybe 8 min/mile pace, but I think that still would have been pushing a bit too much. I 'll get my hard brick in next week at Florida 70.3.
Not counting my chickens, but I am thinking I can hold 255-275 W for the 56 mile TT. My PR for Watts since I have been using, was Grand Columbian last fall at 248. We'll see. I do plan on trashing the legs a bit on the bike to get a measure of what I am capable of on the run.
My swim will not be good. I've only gotten in 5-6k the past 2 weeks each week. I am sure I gave up 2-3 minutes of the swim. However, I think I gained 10 on the bike by all the quality the past 3 weeks.

Diet:
Breakfast: 6 small pancakes with pumpkin mixed in. Glass of skim.
Lunch: 1 cliff lemon bar about 30 min. before ride.

Ride Nutrition: Same thing as usual. No solid food. No gels although I carried 2. Took 3 nutrition bottles, divided into 4 X 6 oz portions. 30 Grams of maltodextrin in each portion. Added 1 lava salt capsule to each bottle (330 mg sodium) and flavored with a pinch of orange crystal light.
Started nutrition at 1 hour mark and final dose was with about 30 min. to go in the ride. Also took 2 additional 28 oz water bottles. All in all, I drank 5 X 28 oz bottles of fluid. Stopped along the road 4 times total to urinate. Weight before ride = 162/Weight after 158.5
So, a 3.5 lb weight loss. Up to 4 lbs is ok and doable at my body weight so I am ok with this. I could have used maybe another 8-16 oz water throughout the ride I think however.
Recovery after ride: The ususal: 75 g maltodex + 25 g protein + 10 g glutamine.

*On the third nutrition bottle I used 5 portions. So, 30 g maltodex into about 5 oz water. I felt a bit bloated off this.

Dinner: Penne pasta with olive oil, black olives, vegies. 2 sliced of bread with some soft cheese. Ceasar salad. 2 beers.
Before bed. 2 cups cereal with skim milk.