The workouts went well but I am exhausted. The good kind of exhausting - enough to make my eyes heavy for a great night of sleep but not too much that I can't do it all over again the next day. The perfect amount of training stress in order to adapt.
Group ride in Nocatee followed by 4 x 8 min Z4 w/ 2 min EZ (solo)
4.5 miles off the bike - comfortable perceived exertion pace.
Sunday - 2:15 ride + 6.2 mile run (1 loop in nocatee)
Ride was solo - after warm-up, main set 3x's:
5 x 1 min on/1 min off
5 min Z3 w/ 65-70 cadence (heavy gear)
5 min EZ spin. Then repeat.
What a leg burner!
1 loop descending run - 3 miles comfortable (perceived exertion - holding around 8-8:10 min/mile pace), then 3 miles descending from 7:45- 7:25 min/mile. Took a 2 minute walk break at 3 miles to lower the heart rate and to my form back in line.
1/2 cup milk (I used non fat organic cow's milk - you can use whatever kind you want for calcium)
1 celery stick - chopped
4 baby carrots
4 large strawberries (fresh or frozen)
1/2 cup blueberries (fresh or frozen)
1/2 large banana
gloves, ginger and cinnamon to taste
5 coffee beans (Love this new addition!)
(depending on your blender you may want to chop your veggies/fruit for easy mixing. I have a Oster blender that works great!)
1/2 - 1 whole beet (pre-cooked, skin removed)
7-8 ice cubes
1/2 cup water (add more to meet your consistency needs - I like my smoothie like a milkshake and stir in cereal and eat with a spoon.)
1. Mix all ingredients in blender to make 5 cups (or 40 ounces) depending on your blender and extra water. If your blender is not big enough to hold 5 cups, I recommend cut back on ice and add water as needed. Also, if an old or not strong blender, add ingredients slowly, starting first with fruits/veggies, ice, milk and water and then add protein powder.
(for the entire smoothie - you do not have to drink all 40 ounces or however much "volume" you make. I recommend consume 1/2-3/4ths smoothie and combine with other foods to make it a meal so that you are getting around 30 g protein post workout with around 60-75g carbohydrates (depending on the workout). This doesn't all have to be at once as I like to have my smoothie and then a smaller "meal" soon after or a lighter smoothie and a bigger meal. I typically can only enjoy about 3 cups (in my big cup - or 24 ounces) and I freeze the rest in a cup to enjoy the next morning or later in the day as a snack. I always combine my "meal" smoothies with another ~25-30g of carbs either with the smoothie, like cereal or a piece of bread or in a meal a few hours later. I have never done the nutrition facts for my smoothie before but I wanted to provide it for you in case you were interested. I typically add anything and everything that sounds good and will help nourish my body and because of that - I don't "count" quality foods.)
Sugars: 30g (natural)