Woke up a little late this morning so I changed the plan from doing the intervals that I normally do to just riding the IM Kona bike course. I managed to hold 200 watts for 1 hour and 10 minutes. Felt better than I expected at the end, my legs were still a little sore from the yard work this weekend and the fast pace bike ride, but by the end of the ride they didn’t bother me at all.
I’m going to start to jot down nutritional intake here on the blog for the longer rides. I’ve been making adjustments to my nutrition and feeling better on the rides, but I think a more detailed account of how much I’ve actually taken in calories and electrolytes will help dial in what I’m going to need for race day. I’ve come to realize that I need a lot more electrolytes than I have been getting because even though I have been drinking a lot on the bike my legs had been hurting after about 3 hours. I would have attributed this to fitness level except that the efforts were not extremely hard and after 3 long rides like that my fitness level should have improved. The last couple of long rides have been better though I’ve added a SaltStick to the bike and that has definitely helped.
Weight: 163.2