The trip took me from Ft Eustis Va (near Yorktown) to Walter Reed Army Medical Center in Washington DC.
Total Ride: 220~ Miles Day 1 Ride time: 6hrs Day 1 Avg Speed: 18.2 Day 2 total time: 9hrs (it was stop and go, esp in DC traffic) Day 2 Avg Speed: 15.5
Lessons Learned: I went into this ride with 1.5 weeks off the bike. I felt fresh for most of the first day but a few more miles prior to the ride would have made day 1 a little better.
On day 1 I had some stomach pain and leg cramps. Not exactly sure why.
My nutrition plan worked perfect. I tried a new on the bike fuel and I really like it. I will post more about the nutrition later.
I didn't 'carb load' so to say. I tried to keep the calories from carbs at a normal level and increased my fat intake. This was good as I didn't gain several pounds prior to the ride.
***On day 2 I began feeling a little patela tendonitis in the R knee. This happened only when pushing bigger gears up large hills. Probably overuse related. I plan to rest for a few days before I attempt to ride.