I feel like I'm learning more from the cleanse this year then in previous years. Or at least I'm trying different things- like decaf coffee in the evening after I've drunk all my water.
Today was a real hump day for the cleanse, the last weekend day. I always feel like the weekdays are easier, and the longer weekend workouts make the cleanse a little more of a nutritional challenge, because they are the only days you might not really get everything you need.
I was going to do a challenging 90-minute spin today- Time Trialpalooza- followed by a 40 run. I didn't want to use a Hammer-Gel again today, but because I started at 9:20 I figured I would try something new, that I've never done during a workout. I'd try eating a yogurt during my workout.
The workout is four reps- 20 minutes at 40K time trial, pace, followed by 15, followed by 10, followed by 5. You start out at 95 RPM and work your way down to 80 RPM for the last five minute set, so your effort and heart rate go up, although you're doing your best to stay at about 10 beats above threshold.
I wanted to make the yogurt last, to hold off until after the 15 minute rep. But I thought about it- after the last two days, I thought getting through more than half the spin before eating was exactly the sort of boneheaded thinking that gets me into trouble in shorter races where I'm 'going too hard' to stop and eat. I mean, in an ironman, or even a half, you can bonk and still recover (been there, done that this year at both distances). In a sprint, which is about the same length of time you're looking at with a 40K time trial, your race is done when you bonk.
So I sucked down the yogurt before the second interval, and had a great workout. I was really steady for the first three reps, and then I actually was able to pick it up for the final rep and have my best one last.
My 35 minute run was SLOW, but overall, another good day on the cleanse.
I also decided I'm going to try to add two things to my nutrition package- high fiber oatmeal in the morning, and 1-2 a week, whole wheat pasta for lunch.
After the cleanse.