I did some great rides this past week. One 42km ride north of Kingston and one pretty eventful 68km ride south of Ottawa. It was intended to be 50km, but I got lost! I also got a flat 20km from home so I was forced to change my first tire, alone, in the middle of nowhere! I did it though!
My hydration goal went well! I'm not in tune to home much liquid I need for my rides. I also discovered that long rides (over an hour) are much better tolerated with a small snack half way.
Goal #1 - last week was full of rich food at the conference, so I want to balance that out with lots of clean eating this week- lean protein, veggies, fruit and whole grains.
Goal #2 - 80km ride! Plus focus on stretching 2km into the ride and for 10 minutes after the ride.