7000m morning row

1:10 of - Group Ride: BMTR Flat 100 (Miles) (D) on Three Musketeers in France

Zwift - Sugar Cookie in Watopia

Golf

Zwift - Group Ride: BMTR Christmas Day Ride  (C) on Tempus Fugit in Watopia

Much better ride this week and even pushed it a little early coming down the San Gabriel and kept a good pace up Santa Ana.   60% of elevation is in last 25 miles or so as was at 19mph average before turning of the river trail for last 25+ miles

Pre-Ride Fuel:
Modified BP Coffee
1- UCAN Edge Gel (30 minutes before)
1 - Vespa Ultraconcentrate (30 minutes before)
1 - Vespa JR (Right before)

Totals
546 Cals
22g protein
36g Fat
34g Carbs

Ride Fueling:
1 Scoop Tailwind
2/3 Scoop Keto Fuel
3 Bonk Breaker Gels
1/3 can of coke
2 - Vespa Ultraconcentrate (1 @ 2.5 hour & 1 @ 4:15)

Totals
235Cals
0g protein
0g Fat
60g Carbs

Любимые виды спорта

Tony Konvalin

Long Ride to Beat the Heat - Century #10 for 2023

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Участки

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7000m morning row

1:10 of - Group Ride: BMTR Flat 100 (Miles) (D) on Three Musketeers in France

Zwift - Sugar Cookie in Watopia

Golf

Zwift - Group Ride: BMTR Christmas Day Ride (C) on Tempus Fugit in Watopia

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