Good Bike Hill workout.

Workout summary: (morning pilates, 25'/ evening bike hills 30 miles (2:08)

6 am : pilates core 25 min.
6 pm: Bike 30 miles on rolling hills: skyline ave.

Rolling ride with 3 measured climbs of 8-10 min each. Focus of cadence of 50-55 and smooth turnover entire revolution.

Hill 1 = 8 min. 1.3 miles/289 W (range 138-406)/HR 113 ave (101-130)/rpm 52/T = 476
Hill 2 = 8 min. 1.3 miles/314 W (range 140-534)/HR 125 ave (102-136)/rpm 51/T = 530
Hill 3 = 10 min. 1.2 miles/320 W (range 197-492)/HR 136 ave (99-157)/rpm 54/T 507

Total ride = 30 miles, 2:08
Normal watts = 244 (minus the coasting)
Ave watts = 185 (includes the coasts downhill)
rpm 59
HR ave 103

Downloaded the data from my Monday 61 mile ride, with 40 min TT low cadence interval.
40 minutes: 23.1 mph ave
303 Normal Watts
302 Ave Watts
rpm 67
HR 147 ave (116-157) (147 = Z5)
Torque = 386

Total 61 miler, 3:30/ 254 N watts/226 ave watts/HR 120

*No doubt I am feeling stronger. The 3rd hill interval, old Germantown, I was able to spin up at 50 cadence in my 39/23 without much of a problem. Ave HR in low Z4. Typically when I spin up at 65-70 cadence, my HR is easily Z5 ave.
Even though legs a bit sleepy, I was able to turn up the watts on the sharper grades without spiking my HR. I think this plan is working, but we'll see.

Diet:
Breakfast: 3 egg white omelet with vegies, no cheese. 2 slices wheat toast with jam. Coffee.
Lunch: Salad with vegies and 4 oz salmon, ginger dressing. 2 oz bag pretzels. Diet sprite and water.
Afternoon: small coffee, 1 orange, mint tea, 2 small mollases cookies (7 g fat each)
Dinner: Recovery drink after ride, 75 g carb + 25 g protein: Then Thai chicken with vegies and light oil, about 1.5 cups white rice.
Low fat ice cream bar (2.5 g) and 1 beer before bed.