Long group ride

BIKE: 3hrs 38 mins. 60 miles. This includes a few goofy loops to get to 60 miles from 59.2 miles.

Unlike yesterday's ride this was with a group. And a good group too, varied abilities and styles, but all looking for challenge. I'd like to be able to surround myself by people like this more. And hey--working with CP I'll have just that opportunity!

CP said each session needs to have a focus. Not that such a rule is news to me, it's just that I'm not acting on it. So today's goals:
1. Solid nutrition.
2. Steady, even effort on hills
3. Enjoy my new bike fit, new sunglasses, and 2 new water bottles!

OK, so that last goal was a bit of a stretch. But I like things in 3's.

Funny thing here--I can remember riding a very similar route 1 or 2 years ago the day after QMax. The ride left Columbia under light rain. This ended soon enough. None of the expected heat, making it an easier than expected ride. I successfully consumed 1 24-0z bottle of my Perform (280 cals) per 1.5 hrs. This is still a little low by itself, but over all the nutrition was OK:
280 cals x 2 in liquids
one 220 cal powerbar
one 100-ish cal gel
one 20-oz bottle water
=900-1000 calories over 3.5 hours, or 271 cals/hr.
= Good.

The effort on the hills was even. No attacks or sprints. Same goes on the return trip on the flats. I pushed the pace more but tried to stay even. Usually I shoot for intervals or put in some "how fast can I go" sets. Just not today. Also worked on a light fast cadence. I watched other fast riders with a similar cadence, tried it, and liked it. Although I still love the burn of the big ring :)

Final goal--new gear. The fit is great--CP thinks maybe raise the seat a squidge. Worth trying out. The new sunglasses fixed the motion sickness problem and provided an much much clearer view. And the new bottles are Awesome! Love the "jet" feeling they have and the no-leak design.

NUMERICS of a recovery, un-coached week: 9hrs 38 mins
SWIM: 800 meters in 0.5 hr
BIKE: 130 miles in 7.67 hrs
RUN: 9.66 miles in 1.67 hrs

I was burned out on swimming and biking after CE. Wasn't I just talking about my imbalances?!? I also slacked a bit knowing that the next few weeks would straighten things out. Sort of like a last binge before the diet?