Today I was assigned a four hour long endurance ride plus a ten minute run immediately following. Basically a "brick" workout. All in zone two of my heart rate. First let me say, the logistics of a four hour bike ride can be daunting. Finding a relatively safe route with minimal traffic and not too much elevation is not easy. You can only pedal up a hill so slow before you finally just fall over.
The closest thing to all these requirements I could fine, is the weekly "Flat Forty" Pasadena Group ride put on by the California Triathlon Club. The only concerns I had was being able to maintain a low enough heart rate and finishing the ride a full hour too early.
I awoke at 5:30am in order to make my morning smoothie and the needed nutrition for the ride. I decided to mix up some "Datorade." Literally, twelve dates (pitted and skin removed), one banana and some vegan Raw protein powder in 16oz of filtered water. I made enough for my two water bottles. I also filled up my 70oz Camelback with filtered water, checked the weather and headed out.
(A nice building in Pasadena.)
We started the ride at 7:30am and quickly divided into two groups. The "A" group quickly disappeared never to be seen again. The "B" group led by Moo. What a great ride. The weather was perfect and our little group paced each other well. All the training I have done recently helped.
We rode from Pasadena to Rio Hondo and back, exactly 40.77 miles. The last part of the ride is uphill and always a bit tough for me after the previous thirty. Finally we arrived back at Incycle and said our goodbyes.
However, I was still 46 minutes shy of my four hour goal. So I went to Chandler Blvd. and rode for 46 minutes, then I put the bike in the car, switched shoes to my Vibram's and ran for ten minutes. At this point, I had to walk every couple of minutes to keep my heart rate in the correct zone. 2919 calories burned, 47.38 miles total.
By the time I got home, I was pretty wiped out. As I sat on the floor gathering strength to go upstairs and shower, I began sweating. A lot. After a few minutes, I stopped. Very strange. I also noticed that my legs felt a little raw.
See if you can guess where I forgot to put sunscreen. . .