1 run workout on the track with 6 x 5:00 zone 4 intervals
1 bike workout with 6 x 5:00 zone 4 intervals
5100 yards of swimming
11 mile run (long and flat)
60 mile bike ride followed by 3 mile run
Lots of water
5 servings hammer gel
1/2 bottle Perpetuem
1 honey stinger peanut butter and honey bar (SO good!)
2 chocolate/banana/spinach recovery shakes
1 Chipotle burrito
Instructions:
Add all ingredients together gradually over 4 consecutive days.
Your welcome! :)
Oh, and compression socks are highly recommended following this recipe.
And so is a nap.
Unless you can't sleep. Then you can just post on your blog.
Today while I was out on my long (3:40) bike ride, my dad and brother brought over 2 new beds to replace Mindy and Ethan's beds that were either broken or about to break. They are bigger and take up more space in their rooms, but they were a huge blessing because I didn't really have money in the budget to buy 2 new beds! Hopefully they will last them a nice long time too.
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