Training Day

1 hour light to moderate ride outside. -800kcal
3 hour 318 group training ride with Skibby, Chris, Chad and Jim. Moderate to hard with long tempo intervals. Avg HR 155. Max HR 185. Below Zone 1, 10min. Zone 1, 20 min. Zone 2, 60 min. Zone 3, 70 min. Above Zone 3, 20 minutes. -2700 kcal.

Hard Day, cold and windy! Totally spent.

Nutrition:

350kcal Cereal
350kcal Coffee and creamer
500kcal Cookies
500kcal Carmel pecan roll
600kcal Egg and sausage sandwich
300kcal Steak and potato
400kcal Juice
200kcal Pasta
800kcal Cereal and milk
250kcal Ham and beef
150kcal Gatorade

Energy Balance: Negative (-1100)
Expenditure - 5500 (2000 base, 3500 exercise)
Intake +4400