Week 1

3/5

9

0:34

Parmer

Easy pace; make sure everything works.

Week 1

3/6

10

0:32

Indoor trainer

Sprints every 0.5 mile; could almost do 3; shouldn't have skipped lunch.

Week 1

3/7

9

0:34

0:22

4

65%

Anderson Mill -> Lakeline

57° is perfect for jersey and shell; new helmet fits well.

Week 1

3/8

27

1:46

15.4

1:17

4

73%

Anderson Mill -> 1431 -> Nameless -> Bagdad -> Lakeline

50° wore jersey, cotton t-shirt, and shell; wore extended pants; perfect clothing; took 3 Sportlegs (http://www.sportlegs.com) supplements 1 hour before leaving and had no cramping; took 1 energy cube per 15 min of the black cherry flavor Clif Shot Blok (http://www.clifbar.com/food/products_shot_bloks/) and this was very helpful pushing through low energy times - like after big hills - (also eliminated headache); no pain in feet or helmet; arms got tired; took 2 more sportlegs after return and did extensive stretching to reduce soreness.

Week 1

3/9

10

0:39

16.0

0:27

4

69%

Cypress Creek -> Parmer -> Avery Ranch

Mostly flat route; few cars; 65° still perfect for jersey and shell.

Week 2

3/10

11

0:34

18.9

0:24

4

71%

Indoor trainer

Zone 4 and then Zone 5 sprints

Week 2

3/11

14

0:54

15.3

0:32

4

59%

Balcones -> Jollyville -> 360 (arched bridge)

Very hungry; ran out of energy around mile 10.

Week 2

3/12

19

1:07

17.2

0:52

4

78%

NI -> Parmer

Banana right before leaving and no issues.

Week 2

3/14

10

0:43

15.2

0:27

4

63%

Burnet to Anderson Lane

Week 2

3/15

48

3:22

14.2

1:30

4

45%

Pflugerville Farm Challenge

14 MPH wind; new bib shorts mild discomfort on left side of crotch.

Week 2

3/16

17

1:02

16.6

0:36

4

58%

Lakeline -> Cypress Creek -> Bagad -> Cypress Creek -> Lakeline

Shaved legs for massage; bit saddle sore from yesterday's long ride.

Week 3

3/21

18

1:09

15.4

0:52

4

75%

136 -> 188 -> 35 -> Poinciana

windy

Week 3

3/22

63

4:09

15.2

0:54

4

22%

Poinciana -> 188 -> Taft -> Gonzalez -> 35 -> Pionciana

No wind, flat. Ate chicken taco halfway and had no problems. Mild cramps in left hamstring after mile 50.

Week 3

3/23

18

1:04

16.4

0:34

4

53%

Poinciana -> 35 -> Rockport airport -> 35 -> Poinciana

very windy.

Week 4

3/24

10

0:37

17.0

0:17

4

46%

Parmer

Week 4

3/25

13

0:51

15.6

0:23

4

45%

work -> 360 -> Spicewood -> 183 -> work

19-24 MPH winds

Week 4

3/26

13

0:41

18.7

0:29

4

71%

Indoor trainer

sprints

Week 4

3/28

21

1:10

18.0

0:38

4

54%

Parmer

0-3 MPH winds

Week 4

3/30

46

2:55

15.8

1:40

4

57%

Parmer

13-18 MPH winds

Week 5

3/31

16

0:56

17.3

0:26

4

46%

Parmer

Week 5

4/1

17

1:05

15.8

0:23

4

35%

Rt 360

5-20 MPH winds

Week 5

4/3

21

1:09

18.1

0:54

4

78%

Parmer

Set audio alerts on Zone 4 and was able to adjust to stay in zone. 5-10 MPH winds.

Week 5

4/4

19

1:08

15.7

0:39

3

57%

Parmer

8-20 MPH winds, 56 deg F, starting to train for Zone 3 to immitate ride on race day

Week 5

4/5

65

4:05

16.0

2:09

4

53%

Leanderthal route (ACA route)

0-5 MPH winds; drank 3 bottles of water which was not enough; got dehydrated which led to overheating, disorientation (I made mutliple mistakes with the map, and had foot cramps on the right side (resolved by stopping and strentching); ate peanut butter and jelly sandwiches, fig newtons, peppermint patty, and 2 energy shots. Stopped every 25 miles; should have stopped every 20 for more time. Need to dilute the drink powder by half - it was too sweet.

Week 5

4/6

22

1:17

17.4

0:47

4

61%

Crystal Falls to Parmer

Tried to stay in zone four

Week 6

4/7

14

0:53

15.1

0:02

4

4%

Parmer

Winds 0-7 MPH, easy pace

Week 6

4/8

10

0:30

17.9

0:19

4

63%

Lakeline -> Anderson

Return due to darkness

Week 6

4/9

24

1:24

17.5

0:30

4

36%

Parmer

rain

Week 6

4/10

19

1:02

18.7

0:37

4

60%

Parmer

hot; powered through hills with minimal downshifting

Week 6

4/11

64

4:14

15.1

0:44

4

17%

Liberty Hill Loops (ACA route)

Winds were 5-10 MPH; Didn't ride to the heart rate monitor but to natural speed; heart rate monitor battery died 2/3 way thru so Zone 4 number is too low. Total duration was 5:30 with stops (I took 4, 2 were long)

Week 6

4/12

10

0:34

17.8

trainer

short indoor ride to get soreness out of legs. Heart rate monitor needs new battery.

Week 6

4/13

20

1:12

16.9

Lakeline -> Bagdad -> 1431 -> Lakeline

3-5 MPH wind.

Week 7

4/14

17

0:54

18.4

Parmer

Week 7

4/15

10

0:39

15.3

0:07

4

18%

Braker to Anderson Mill (to bike shop)

Short ride b/c needed to buy a few things at the store.

Week 7

4/16

24

1:29

16.0

0:04

4

4%

Week	Date	Miles	Duration (H:M)	Average Speed (MPH)	Zone Time (H:M)	Zone	Percent in Zone	Route	Notes
Week 1	3/5	9	0:34					Parmer	Easy pace; make sure everything works.
Week 1	3/6	10	0:32					Indoor trainer	Sprints every 0.5 mile; could almost do 3; shouldn't have skipped lunch.
Week 1	3/7	9	0:34		0:22	4	65%	Anderson Mill -> Lakeline	57° is perfect for jersey and shell; new helmet fits well.
Week 1	3/8	27	1:46	15.4	1:17	4	73%	Anderson Mill -> 1431 -> Nameless -> Bagdad -> Lakeline	50° wore jersey, cotton t-shirt, and shell; wore extended pants; perfect clothing; took 3 Sportlegs (http://www.sportlegs.com) supplements 1 hour before leaving and had no cramping; took 1 energy cube per 15 min of the black cherry flavor Clif Shot Blok (http://www.clifbar.com/food/products_shot_bloks/) and this was very helpful pushing through low energy times - like after big hills - (also eliminated headache); no pain in feet or helmet; arms got tired; took 2 more sportlegs after return and did extensive stretching to reduce soreness.
Week 1	3/9	10	0:39	16.0	0:27	4	69%	Cypress Creek -> Parmer -> Avery Ranch	Mostly flat route; few cars; 65° still perfect for jersey and shell.
Week 2	3/10	11	0:34	18.9	0:24	4	71%	Indoor trainer	Zone 4 and then Zone 5 sprints
Week 2	3/11	14	0:54	15.3	0:32	4	59%	Balcones -> Jollyville -> 360 (arched bridge)	Very hungry; ran out of energy around mile 10.
Week 2	3/12	19	1:07	17.2	0:52	4	78%	NI -> Parmer	Banana right before leaving and no issues.
Week 2	3/14	10	0:43	15.2	0:27	4	63%	Burnet to Anderson Lane
Week 2	3/15	48	3:22	14.2	1:30	4	45%	Pflugerville Farm Challenge	14 MPH wind; new bib shorts mild discomfort on left side of crotch.
Week 2	3/16	17	1:02	16.6	0:36	4	58%	Lakeline -> Cypress Creek -> Bagad -> Cypress Creek -> Lakeline	Shaved legs for massage; bit saddle sore from yesterday's long ride.
Week 3	3/21	18	1:09	15.4	0:52	4	75%	136 -> 188 -> 35 -> Poinciana	windy
Week 3	3/22	63	4:09	15.2	0:54	4	22%	Poinciana -> 188 -> Taft -> Gonzalez -> 35 -> Pionciana	No wind, flat. Ate chicken taco halfway and had no problems. Mild cramps in left hamstring after mile 50.
Week 3	3/23	18	1:04	16.4	0:34	4	53%	Poinciana -> 35 -> Rockport airport -> 35 -> Poinciana	very windy.
Week 4	3/24	10	0:37	17.0	0:17	4	46%	Parmer
Week 4	3/25	13	0:51	15.6	0:23	4	45%	work -> 360 -> Spicewood -> 183 -> work	19-24 MPH winds
Week 4	3/26	13	0:41	18.7	0:29	4	71%	Indoor trainer	sprints
Week 4	3/28	21	1:10	18.0	0:38	4	54%	Parmer	0-3 MPH winds
Week 4	3/30	46	2:55	15.8	1:40	4	57%	Parmer	13-18 MPH winds
Week 5	3/31	16	0:56	17.3	0:26	4	46%	Parmer
Week 5	4/1	17	1:05	15.8	0:23	4	35%	Rt 360	5-20 MPH winds
Week 5	4/3	21	1:09	18.1	0:54	4	78%	Parmer	Set audio alerts on Zone 4 and was able to adjust to stay in zone. 5-10 MPH winds.
Week 5	4/4	19	1:08	15.7	0:39	3	57%	Parmer	8-20 MPH winds, 56 deg F, starting to train for Zone 3 to immitate ride on race day
Week 5	4/5	65	4:05	16.0	2:09	4	53%	Leanderthal route (ACA route)	0-5 MPH winds; drank 3 bottles of water which was not enough; got dehydrated which led to overheating, disorientation (I made mutliple mistakes with the map, and had foot cramps on the right side (resolved by stopping and strentching); ate peanut butter and jelly sandwiches, fig newtons, peppermint patty, and 2 energy shots. Stopped every 25 miles; should have stopped every 20 for more time. Need to dilute the drink powder by half - it was too sweet.
Week 5	4/6	22	1:17	17.4	0:47	4	61%	Crystal Falls to Parmer	Tried to stay in zone four
Week 6	4/7	14	0:53	15.1	0:02	4	4%	Parmer	Winds 0-7 MPH, easy pace
Week 6	4/8	10	0:30	17.9	0:19	4	63%	Lakeline -> Anderson	Return due to darkness
Week 6	4/9	24	1:24	17.5	0:30	4	36%	Parmer	rain
Week 6	4/10	19	1:02	18.7	0:37	4	60%	Parmer	hot; powered through hills with minimal downshifting
Week 6	4/11	64	4:14	15.1	0:44	4	17%	Liberty Hill Loops (ACA route)	Winds were 5-10 MPH; Didn't ride to the heart rate monitor but to natural speed; heart rate monitor battery died 2/3 way thru so Zone 4 number is too low. Total duration was 5:30 with stops (I took 4, 2 were long)
Week 6	4/12	10	0:34	17.8				trainer	short indoor ride to get soreness out of legs. Heart rate monitor needs new battery.
Week 6	4/13	20	1:12	16.9				Lakeline -> Bagdad -> 1431 -> Lakeline	3-5 MPH wind.
Week 7	4/14	17	0:54	18.4				Parmer
Week 7	4/15	10	0:39	15.3	0:07	4	18%	Braker to Anderson Mill (to bike shop)	Short ride b/c needed to buy a few things at the store.
Week 7	4/16	24	1:29	16.0	0:04	4	4%