Swim and Bike race

Workout Summary: morning swim 1600 yd(30')/ pm bike 55 miles (2:44)

6:30 am: Swim 500 wu
4 X 200/30 (2:55-3:00)
300 cd easy


6pm: Bike out 9 miles (41 min) to the race track for bike race. Entered the mens combined cat 1-3 race. Cool down 9 miles back (42')
Well...thought the race was going to be 16 miles, maybe I could handle that without getting dropped by the cat 1's.
Couple of minutes before the start I find out the race is 36 miles, then they added a lap on the bell lap to total 38 miles. I hung on and ended up in the final group of about 30 out of around 50 on the final lap. Top 10 going into the finishing straight, then they added an extra lap because we were passing neutral cat 4's at the finish line (interfering with the photo finish of our race). So they added a lap. I totally blew my legs up on the final lap, then did another? I barely hung on but still managed to hang back with the straggler's in the back at the end. Good thing because on the extra lap, big crash, knocking 3 guys totally out. I jerked left to avoid it, smell of burning rubber as I flew past. Man...that could ruin a season.
So, numbers later but on the few times I was able to glance down at my HR, I was well into zone 5, and at my max HR of 157 on the bike for the entire final lap. I am pretty sure I averaged above threshold or damn close.

Distance, 38 miles, 1:21.30
Ave speed 26.7 mph
ave HR 138 Zone 4/max HR 159 (my new bike max, prior 157)
Zone Summary: man, talk about work!
1 = 2%
2 = 8%
3 = 22%
4 = 34%
5a= 18%
5b= 8%
5c= 8%
* 1/3 of race above threshold. 68% of the 1:20 in Z4/5

Diet:
Breakfast: cider-vinegar tea, 1 cup yogurt with tbs flax and 1 oz box bran flakes. Small coffee.
Lunch: Thai wheat noodles with grilled chicken and broccoli, light oil. Cabbage salad, fortune cookie. Diet shasta
Afternoon: 1 banana, 1 non fat carmel latte, 1 cliff protein bar
Dinner: 2 bbq chicken sandwiches, 6 oz green beans, 20 oz mixed carrot juice and shasta lime diet soda.
Before bed: one 6 oz package of gummi candi....sugar!