Easy Spin - Knee Rehab

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:56:52
Distance (mile): 31.4
VI: 1.09
IF: 0.77
TSS: 114
Work (kj): 811
Average Power: 116
Normal Power: 126
Cadence (rpm): 63
Speed Avg (mph): 16

Goal:

Rehab and test knee

Ride Description:

Out and back and spin at an easy level just to test the knee.

Weather:

Temperature Start (F): 55
Temperature Finish (F): 55
Wind: Breezy
Sky: Heavy clouds

Nutrition Intake During and Immediately After:

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Recovery

Route and Ride Data Links:

Strava - Today's Route

Goal:

Build Endurance

Ride Description:

Out and back and spin recovery after a 50 mile ride on Saturday ride with Mike Q. 

Weather:

Temperature Start (F): 41
Temperature Finish (F): 44
Wind: 10 mph NNW
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 5:03:50
Distance (mile): 80.2
VI: 1.47
IF: 0.63
TSS: 203
Work (kj): 1,284
Average Power: 70
Normal Power: 104
Cadence (rpm): 64
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin.

Weather:

Temperature Start (F): 53
Temperature Finish (F): 77
Wind: 5mph S
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water, Aminos, Maltodextrin
GU gel at mile 24
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:45:05
Distance (mile): 75
VI: 1.52
IF: 0.61
TSS: 177
Work (kj): 1,124
Average Power: 66
Normal Power: 100
Cadence (rpm): 63
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin from Sosebee Bike Park because the BBC (Beautiful Backroads Century) was this morning and it starts from the Budweiser Plant. 

Weather:

Temperature Start (F): 61
Temperature Finish (F): 80
Wind: E 3mph
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water, Aminos, Maltodextrin
GU gel at mile 24
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Rainy Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Data Series Range h:m:s

Duration Entire Workout 3:13:28

Data Series Range mi

Distance Entire Workout 51.8

Data Series Range

VI Entire Workout 1.48

IF Entire Workout 0.62

Data Series Range TSS

TSS Entire Workout 124

Data Series Range kJ

Work Entire Workout 797

Data Series Range W

Avg Power Entire Workout 69

NP Entire Workout 102

Data Series Range rpm

Avg RPM Entire Workout 63

Data Series Range mi/h

Avg Speed Entire Workout 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. First blog post in a while, but I have been training and riding consistently. I was just happy to get ouit today with a high chance of rain. I did get wet in a very light rain for about 10 miles. Still a pretty decent ride. 

Weather:

Temperature Start (F): 70
Temperature Finish (F): 70
Wind: 7 E
Sky: Heavy clouds with a bit of light rain

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:22:02
Distance (mile): 41
VI: 1.19
IF: 0.51
TSS: 62
Work (kj): 606
Average Power: 71
Normal Power: 84
Cadence (rpm): 67
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin. 

Weather:

Temperature Start (F): 80
Temperature Finish (F): 80
Wind: Calm
Sky: Clouds with a moment of rain

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:33:02
Distance (mile): 55
VI: 1.56
IF: 0.53
TSS: 99
Work (kj): 713
Average Power: 56
Normal Power: 87
Cadence (rpm): 64
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. Not a great pace, but not too bad considering I was not planning on riding today. Very high humidity made it more challenging.

Weather:

Temperature Start (F):
Temperature Finish (F):
Wind: Calm 100% humidity
Sky: Heavy clouds

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:22:55
Distance (mile): 41
VI: 1.25
IF: 0.57
TSS: 78
Work (kj): 646
Average Power: 75
Normal Power: 94
Cadence (rpm): 69
Speed Avg (mph): 18

Goal:

Build Endurance

Ride Description:

Out and back and spin

Also the highlight of my ride today was sharing a few miles with former NFL Stevie Baggs and sharing is not really the truth. He was moving at a brisk pace and I barely hung on and only a few times he looked back and slowed down to let me catch up. When he put the power down on the pedals it was like a Porsche 911 GT3 pulling away from a Toyota Corolla. Good fun and a great guy. I enjoyed a brief talk with Stevie at the end. 

Weather:

Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:23:50
Distance (mile): 70
VI: 1.52
IF: 0.56
TSS: 140
Work (kj): 965
Average Power: 61
Normal Power: 93
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin on my usual route. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): 90
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 25

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:37:15
Distance (mile): 74.4
VI: 1.47
IF: 0.54
TSS: 138
Work (kj):  1,018
Average Power: 61
Normal Power: 90
Cadence (rpm): 65
Speed Avg (mph): 16

% Time In Zones

Active Recovery 73.7

Endurance         13.4

Tempo                   5.4

Threshold          2.7

VO2max                   1.8

Anaerobic Capacity   2.9

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 71
Temperature Finish (F): 87
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 25
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Rainy Saturday Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Not worth mentioning. It was basically 22 miles of easy riding on very wet roads and rain. Sometimes the rain was hard enough to make it hard to see. 

Goal:

Build Endurance

Ride Description:

I knew this ride would be at risk of storms, but I tried anyway. About mile 12 it started raining on me and the sky was getting darker. I stopped at the church and saw Ron putting away his table and he told me a storm was headed our way. Based on the radar it looked like I would have just enough time to get back before it hit. When I got back the sun was out, but the storm was still shown on the radar as coming. 

Weather:

Temperature Start (F): 74
Temperature Finish (F): 74 with 94% humidity
Wind: Breezy
Sky: Heavy clouds with rain at times

Nutrition Intake During and Immediately After:

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:21:21
Distance (mile): 41
VI: 1.20
IF: 0.48
TSS: 55
Work (kj): 562
Average Power: 66
Normal Power: 79
Cadence (rpm): 66
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 90
Temperature Finish (F): 93
Wind: Calm
Sky: Partly Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 
 LOOK  585 

Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:31:56
Time Moving: 4:31:56
Distance (mile): 74
VI: 1.44
IF: 0.57
TSS: 147
Work (kj): 1,057
Average Power: 65
Normal Power: 93
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 71
Temperature Finish (F): 90
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water, Aminos, Maltodextrin
GU gel at mile 24
GU gel at mile 54

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:22:07
Distance (mile): 40
VI: 1.19
IF: 0.48
TSS: 56
Work (kj): 573
Average Power: 67
Normal Power: 80
Cadence (rpm): 66
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 87
Temperature Finish (F): 87
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:38:49
Distance (mile): 72.7
VI: 1.44
IF: 0.53
TSS: 131
Work (kj): 1,009
Average Power: 60
Normal Power: 87
Cadence (rpm): 63
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. Really wasn't feeling up to it, but glad I put in the miles.

Weather:

Temperature Start (F):77
Temperature Finish (F):87
Wind: 6 SE
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 12oz. Water
GU gel at mile
GU gel at mile

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:21:00
Distance (mile): 41
VI: 1.19
IF: 0.54
TSS: 69
Work (kj): 634
Average Power: 75
Normal Power: 89
Cadence (rpm): 67
Speed Avg (mph): 18

Distance Entire Workout 41.5

Goal:

Build Endurance

Ride Description:

Out and back and spin. My legs were just too tired so today was just a calm out and back. It was a pleasure to meet Andre and James at the end in the parking lot. They breezed past me on the way out and again on the way back. 

Weather:

Temperature Start (F): 85
Temperature Finish (F): 87
Wind: ENE 7mph
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:24:01
Distance (mile): 70
VI: 1.46
IF: 0.53
TSS: 126
Work (kj): 955
Average Power: 60
Normal Power: 88
Cadence (rpm): 70
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. 

Weather:

Temperature Start (F): 78
Temperature Finish (F): 90
Wind: 4 to 10 mph NW
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 12oz. Water, Aminos, Maltodextrin
GU gel at mile 25
GU gel at mile 45
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:16:30
Time Moving: 2:16:30
Distance (mile): 42
VI: 1.22
IF: 0.55
TSS: 69
Work (kj): 611
Average Power: 75
Normal Power: 91
Cadence (rpm): 68
Speed Avg (mph): 18.5

Goal:

Build Endurance

Ride Description:

Out and back and spin. 

Weather:

Temperature Start (F): 90
Temperature Finish (F): 95
Wind: 5 W
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 15oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile  20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:28:36
Distance (mile): 72
VI: 1.46
IF: 0.58
TSS: 149
Work (kj): 1,047
Average Power: 65
Normal Power: 95
Cadence (rpm): 66
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. Tiago's group went by at about mile 23 and Mark was with them. I did a few miles with Mark until he turned back. Tiago's group passed me again on Folsom. That's about as much excitement as I can write for this one. The rest was just grinding and struggling to build endurance. I am still fading hard in the last 10 miles. 

Weather:

Temperature Start (F):
Temperature Finish (F): 85
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:25:48
Distance (mile): 40.9
VI: 1.23
IF: 0.48
TSS: 57
Work (kj): 568
Average Power: 65
Normal Power: 80
Cadence (rpm): 68
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin.

Weather:

Temperature Start (F): 81
Temperature Finish (F):86
Wind: E 4mph
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:29:45
Distance (mile): 72.5
VI: 1.39
IF: 0.57
TSS: 149
Work (kj): 1,102
Average Power: 68
Normal Power: 95
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

My stomach felt a bit upset as I rolled out a little after 7 am this morning from the Bud Plant. At mile 10 I actually thought about bailing out. However, things improved and got in some miles. 

Weather:

Temperature Start (F): 66
Temperature Finish (F): 83
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:24:46
Distance (mile): 41
VI: 1.25
IF: 0.51
TSS: 63
Work (kj): 583
Average Power: 67
Normal Power: 84
Cadence (rpm): 68
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin after a 70 mile out and back ride yesterday. I saw Mike with his grandson getting a few miles, stopped to help a lady put her chain back on and did a few fast miles with some guy. Pretty good day out. 

Weather:

Temperature Start (F): 83
Temperature Finish (F): 88
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:39:42
Distance (mile): 73
VI: 1.37
IF: 0.62
TSS: 180
Work (kj): 1,249
Average Power: 74
Normal Power: 102
Cadence (rpm): 63
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Rolled out of the brewery early and on my usual out and back route. Other than having a couple aggressive dog encounters it a calm day. 

Weather:

Temperature Start (F): 61
Temperature Finish (F): 78
Wind: Calm
Sky: Mostly sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 6oz. Water, Aminos, Maltodextrin
GU gel at mile 24
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Easy Spin

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:24:27
Time Moving: 1:24:27
Distance (mile): 23
VI: 1.23
IF: 0.54
TSS: 42
Work (kj): 369
Average Power: 73
Normal Power: 90
Cadence (rpm): 66
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and easy spin before the rain comes in. Actually, the rain was predicted to come in around 2:30 and was the highest chance of the day. Instead the sun came out. Typical of those who try to predict the weather. 

Weather:

Temperature Start (F):
Temperature Finish (F):
Wind:
Sky:

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Endurance Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:12:45
Distance (mile): 67
VI: 1.38
IF: 0.66
TSS: 185
Work (kj): 1,199
Average Power: 79
Normal Power: 109
Cadence (rpm): 64
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin with Mark. Not really pushing the pace. We were both content with a steady state spin to build endurance and saddle time. Headwinds on the return made it a little tougher. 

Unlike last week's debacle I updated and purchased several contingency items. Installed new tube and mounted new Conti GP5000 tires, new rim tape in the front wheel, got two adhesive tube patch kits, valve extenders in case someone hands me a short stem tube, carrying 3 new tubes (2 in the pockets and 1 in the storage box), got Uber and Lyft set up on my phone as a "no other choice". 

Weather:

Temperature Start (F): 60
Temperature Finish (F): 77
Wind: 6 mph ESE
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 34
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Recovery

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:34:49
Distance (mile): 24
VI: 1.14
IF: 0.68
TSS: 74
Work (kj): 563
Average Power: 99
Normal Power: 113
Cadence (rpm): 62
Speed Avg (mph): 15

Goal:

Active Recovery and enjoy the sunshine and warm weather

Ride Description:

Out and back and spin at a very low wattage or recovery zone

Weather:

Temperature Start (F): 78
Temperature Finish (F): 85
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

A Day of Challenges

Chris way up front, Pat, Bruce and me following

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:30:20
Distance (mile): 67.8
VI: 1.44
IF: 0.72
TSS: 225
Work (kj):  1,268
Average Power: 82
Normal Power: 119
Cadence (rpm): 63
Speed Avg (mph): 15

Goal:

Build endurance

Ride Description:

Before heading out my wife asked if I was riding with anyone. I replied I am riding solo. Things changed and what a blessing that things did. I saw Pat at the start, and he asked if I wanted to ride with them. They were already planning to do my usual out and back route. 

All went well and I was able to hold a pace with Pat, Bruce and Chris, but at mile 36 my front tube flatted. Maybe I hit something and pinched the tube. I tried my main backup tube from my pocket, but I put the wrong tube in my pocket with a short stem. Next, I tried a Tubolito tube (orange in the picture) and though it was brand new it was worthless. Another cartridge gone and a new X-lab cartridge valve blew apart. Pat handed me his spare tube and we got that one installed, so they went forward, and I started back. Just less than a mile I got a pinch flat again. I tried the second new Tubolito tube and it also was crap (I'll never buy those again) and would not hold air. Pat and Bruce come back on the return and stop so Bruce looked at one of the tubes and found two holes that he covered with a patch. I made it back, but I was too tuckered out to hold their wheel, so I dropped off the back at 17 miles out. 

I had planned to go solo today, and it turned out to be a huge blessing to be with Pat and Bruce. I am more than grateful because helping me used up a lot of their time and some of their resources. Another thing I did wrong today was not noticing that the last time I used my Garmin 530 I had in indoor mode, which takes it off of GPS to hide your location when training at home. My ride data was recorded by the power meter and speed sensor so at least I got that data, but I am missing the route. 

What did turn out great is my new shoes. Lake CX241 worked out great for me. Nice stiff carbon fiber soles and really great to have a shoe that is easy to get on and off again with a wide toe box to boot. My last of pair are a beast to put on and take off. Super frustrating when you are hot and tired. What was wrong with the old school hook & loop straps? My pair of Giro with Velcro straps were super light felt good and easy to get on and off. The Lake CX241 are super easy as well. Just pull the boa dial and the shoe opens up wide. It is easy to adjust while moving and again stiff soles that one can put torque on those pedals. What is best they did not annoy me. My feeling on bike gear is that it should not be noticed during the ride. If any gear gets your attention, it is typically because it is irritating. I am very happy with this purchase.

Weather:

Temperature Start (F): 58 
Temperature Finish (F): 81
Wind: Calm start, 8 mph S headwind end
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water, Aminos, Maltodextrin
GU gel at mile 24
GU gel at mile 54
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16