Long Bike and run
Rode 46.18 miles in 2:48 (with about 4 minutes of stoppage time in there), then ran 4 in 35'. Transition time was 5:12, so the total session time was about 3:30. 177 watts. 138 HR average.
Left from JB's house went to CR 280 up the first climb then turned back (22 miles). Wind was pretty strong out of the south -- 25 mph steady with big gusts. I managed to keep about a 195 wattage into the wind which I was happy with. HR didn't get much higher than 150 at any point. Took a jolly rancher before the only big climb at about mile 25...really love the jolly rancher thing. 1 has 25 calories and about 6g of carbs which is way less sugar than a typical gel...and it's basically the same thing: sugar.
Rode 2 miles around JB's neighborhood, transitioned, then ran an easy 4 miles. Felt fine afterward. UCAN starting at about 1:30, then about every 15' from there. Made a fat gel out of hemp protein, avocado, coconut oil, almonds, water and heavy whipping cream to take before run...it wasn't that great but took a mouthful and that seemed to fuel me good. Considerably fewer calories during this 3.5 hours than I've ever taken in but I felt totally fine. Never felt a drop in energy to the very end.
Before the ride I had a handful of almonds and the remnants of the fat gel on the sides of the vitamix. It was about 50 degrees when we started.
pre ride/run: detailed above
post ride/run: leftover chile re llano from Los Arcos -- steamed slamon, handful of almonds
Dinner: chuch steak, asparagus, broccoli, strawberries, apple with almond butter, cooked kale, cheese, nuts, yogurt