It was an absolutely beautiful day today and it was required that I get out and enjoy it. I wasn’t planning on a big bike ride but I couldn’t resist. I didn’t want to do my normal 20 mile loop around Arlington. The choice was to head west on the W&OD trail or head south on the Mt Vernon trail. I decided to do the 40 mile round trip down to Mt Vernon. I’ve done it before with Robin and I must admit it wiped me out. It was mostly because of lack of food that day though and I assumed I was good to go today after some Indian buffet. I held back a bit being with Robin last time and I was determined to set a good pace during these 40 miles.
I started off just after 5:30 after it cooled a bit. There were a bunch of people on the trail but it wasn’t as crowded as I’ve seen it. It is a good 19 miles down to Mt Vernon. I dig the trail. After going by the river, the airport, and Old Town Alexandria, you get in to some ups and downs among trees. I dig these Arlington park trails in the woods cuz it makes me feel like I’m mountain biking. Last time on the trail I spied a bald eagle’s nest.
I felt pretty good during the 20 miles there averaging 15.9 mph. Not too bad for dodging lots of pedestrians, intersections, and navigating Old Town Alexandria. Once at Mt Vernon I only stopped for a few minutes because the sun was dropping fast.
The return trip was a bit of a challenge. The ride was over 2.5 hours and my arms and legs were feeling it. I had trouble keeping pace on the way back. I lost my legs on some of the hills. I’d get a little strength back after the straights. My arms were also feeling it. I’ve always had decent shoulders but my arms were a bit weak after 3 months of recovering from a broken collar bone. I had to sit up and relax them a few times on the way back. I think some push-ups are in order. But a 14mph average on the way back ain’t bad.
And just like the first time I was lacking calories. The one meal beforehand didn’t cut it. I was starving when I got back and felt like crap when I tried to eat. Lesson learned. I’m taking some Power Bars with me next time. And like always when riding the river trail I came back with a few bugs plastered to my face. The sun was about down when I got back but I brought my headlight and taillight with me.
I’ve got some base data now to work with and try to improve on. We’ll see how well I do before the season is out and if I can stay in shape over the winter.
Distance: 38.19 miles
Time: 2:34:14
Average speed: 14.9 mph
Average heart rate: 154 bpm
Max heart rate: 182 bpm
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