No change in weight / body fat % despite 4 hours of bike riding yesterday. This really does not surprise me - I am just a little over my maintenance weight. The pounds will drop but this will be 'real' weight.
Regarding the bike ride, it was good. I rode for about 2 1/2 hours solo and then hooked up with the Sunday group ride. This is usually at a moderate speed. Local phenom Ty showed up today and pulled the group out to Sumrall at a break neck pace. Just drafting off of him and my heart rate was in zone 3. Made the workout tougher than intended. I was smart and bought nutrition along for the ride. I consumed about 750 calories during the 4 hours. Got home and had one of those post workout shakes that taste like a frosty. Next I put a pretty big dent in the holiday left overs. Big plate of grilled chicken and Indian food.
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