As the start of my goal to train for 7 hours this week, I did a 55k, 2:30 ride to and around Stanley Park (4 laps) and back. It was a kind of BT workout for me in that I tried to keep my HR as low as I could, below 140 if possible. I'm pleased to say I was very successful, even climbing that ridiculous hill in the middle of the park. I think I was using 42-23 the entire time, but speed wasn't too terribly less than when I'm hammering (maybe 18kph vs 13kph) and I was pretty fresh for most of the ride.
Some guy on a shitty old bike thought he would race me on my last lap...we went back and forth but I won in the end. Unfortunately that whole "leave your ego at home" thing went right out the window as my HR hit 161 while proving my point, but it was only for a couple of minutes so I'm sure I can forgive myself.
Legs were pretty tired by the end; I'm not sure if this is due to a lack of calorie intake or just fatigue from not going this long in a long time. Probably both. I need to be consuming more stuff on longer rides (2+ hours) for sure. 1 bottle of Gatorade and a Vector bar probably isn't enough.
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