It was the day to work the flats. Easy, but not. The ride was River Road to the Ankeny game reserve then Jefferson to Marion, to Turner and then home to Salem from the south. I almost always ride to the south and come home heading north. So I was doing flats in a moderate 39X15 gear. Easy spin. Just keeping the pace. 90 to 95 RPM. Then after about an hour and a half of this I mixed in 53X15 at a lower RPM but the same heart rate. Builds muscle. 20 mins on one then 20 mins on the other gear. Still at the same heart rate. A low heart rate 110 to 120 max. This is a good rate for me to build endurance and burn fat. Fat I have to burn. Still at 220 to 215 for the last 4 months. It's time to drop the next 10 pounds. It's going to take more work and less carbohydrates. As a type 2 diabetic, protein is the best food. Keep the sugars down to a minimum. So the ride was a hard effort, though consistent. There were hills towards the end. Kind of broke up the 40 miles of flats. My saddle was getting a little tired of me.
These are the best days. The best temperature. Bugs down to a minimum. You know even in these days I still get a bit of free protein. I had a great ride. I'm in great shape. I fight back the age just a little bit. I keep the reaper to my rear. I ride fast, to keep the reaper to my rear.
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