Started out the morning thinking I was going to use the coaching software and let it determine the power and intervals. Then Mackenzie walked into the garage at 5:15am upset about a Mosquito in her room 10 minutes into the ride. So I got a good warmup in!!
After getting Mackenzie back to bed, I decided to skip the coaching software and do a Tempo ride on the Kona course. So for an hour ride I held just over 230 watts with an average heart rate of 150. Turned out to be a good workout and I followed it with a 15 minute cooldown of the same course at about 150 watts or so.
Nutrition:
Ride – One bottle of gatorade
Post ride – Glass of milk with a serving of Hammer Recoverite and Hammer Whey Protein. Followed a little later by breakfast, 4Â eggs, bagel and two more gatorade.
Weight: 162.6