A little preface, I ran my first triathlon last september, it was great fun and I want to do more. The one i did is the nuatica malibu tri, .5 mile swim, 18 mile bike, 4 mile run. My splits were something like 20 mins swim, 1 hour bike, 40 min run. Needless to say, i should be able to kill those times next year, however id also like to do a longer one this year. anyways, im not in here for mass, just endurance, speed and agility. The reason i am starting this log is to give me an incentive to hit the gym after work which i have been slacking on pretty badly since i started my new job. My first post is actually my bike ride from wednesday night. This was in a gym however, i like to use spin bikes because there is no resting. Jan 28, 2009 5 mins on the treadmill to warm up. (~.5 mile) 60 mins on the bike, 16.1 miles, ~80 rpm, ~152 bpm. 10 mins on the treadmill to cool down. Im just going for base miles right now trying to keep myself in a heartbeat range. I dont remember what i ate for dinner, but a i had a BCAA drink on the drive home My current jug of BCAA is extend lemon.