August 1, 2009

Daily Total: 35.21 Ride Hours: 05:49

Insulin Breakdown:
Meal: 9.15u
Corr: 3.60u
Basal: 22.46u

Daily Carb Intake Bolused For: 188g

Vertical Distance: 815.00 yd
Max HR: 185 BPM
Avg HR: 144 BPM
Calories: 4,063 kCal

Long ride day today on the Superfly Single Speed. George Scott left from his house in N. Raleigh and road the 2hrs to my house. I lowered my basal rate to a 65% reduction at 08:45 while he was in route. We rolled out of my house at 09:45 or so.

Spent the next nearly six hours riding the Chapel Hill North trail system which was surprisingly dry. Started with some hill repeats, and then just played on the singletrack. About 4 hours in, we road back to the UNC Wellness Center to meet some others. The 3 of us hammered out the last 2 hours together.

We avg. about 10mph, so 55-60 miles on the single speed felt GREAT. I have been using Nuun electrolyte tables in my water bottles lately. They work great. Kona Kola and Lemon Lime are the flavors of choice.

Nutrition was spot on today with 40g of carbs and a full water bottle with two Nuun tabs in it per hour. Will keep this ratio at the 18hr race coming up in two weeks. My support person will be busy.

Also going to try warm chicken broth during the night. Salt and hydration boost for only $.89 a can. Perfect.

Blood Glucose was spot on after the ride at a 93.

Set a night time temp basal of a 25% reduction for 6 hours. Love ride days like today! Love it!