This past weekend I was able to get my longest ride in this year at 51 miles. On Saturday, I rode the first 20 miles with a local tri group. The last 30 was done with a friend after I had a flat and he stopped and waited while I changed the tube. I am once again working on getting more comfortable in the aero position with some adjustments I have made.
I felt very strong through out, with an average heart rate of 142 for the just under 3 hour ride. A little cloud cover helped hold off the heat so my workout was done before 8am.
On Monday, I took in a 20 mile recovery ride, which was very humid. I stayed away from the hills and just concentrated on a spinning and keeping my heart rate up. The just over an hour ride had my heart rate averaging 136.
My nutrition for both rides this weekend was perfect, with recovery time better than I expected. Using a PowerBar gel still every half hour needed or not, and consuming 40 ounces of water an hour.
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