I was over on the Sunshine Coast for my Dad’s 60th birthday this weekend.

On the way home, I got Torbin to drop me off (with my bike) at the Community Centre in Horseshoe Bay. According to my schedule I was supposed to do a 2hr ride with <145HR and then a 40 min tempo run. I wasn't really feeling into doing the workout at all, so I decided to head up Cypress.

I know that sounds backwards, but I really like the ride up Cypress. It's challenging, quiet, and hard. You feel great when you get up to the parking lot.

I headed up the hill after a terrible section where there's construction work on the upper levels highway. The day was crisp (not really cold) and sunny. Incredible weather for late October. I did the climb in about 47 minutes (with a stop to take my jacket off). It's been a while since I've been on my bike riding, so I was quite fatigued.

At the cross-country ski lot, I put on every piece of clothing I could find to head down the hill. Thank goodness I brought my head warmer. It was cold on the way down. I did some jumping jacks at the lookout to warm up - no view, because the city was covered in fog (also very cold).

After Cypress, I rode home easy. I stopped in North Van at the Savory pie company for a date square and a coffee. I only ate one gel and drank two water bottles. I was quite fatigued when I got home - but a big piece of lasanga and a 30min nap fixed me right up.

Here's the workout stats:

• 3h:17:31, Avg HR133, Max 166, 1608Kcal
• 71.3km, Avg Speed 21.7km/h, Max 60.1km/h
• Avg Cadence 68, Max 100