Fri and Sat... what makes a chamois and forgiving missed w-o's

FRIDAY:
When I woke in the Am to work-out, I checked my binder to be sure I was on track. As I turned the page for a new day, I realized that Thurs' spilled into the next page and I totally missed my bike workout for Thursday- damn! I don't like that.

Work Out:
stretch legs

• using Friel's suggestions for Bike stretches in back of GOING LONG book. I wondered if it was bad to stretch so much when I'd just woken up- I just didn't want to go into the eliptical without it. Perhaps I should do more dynamic stretches.

24 minutes eliptical
Core
Upper Bod' Weights using S-ball and free weights.

EVENING: Back to Riders Cycles for my third fitting. Because we changed the peddals and shoes right at the end of the last one, there remained some tweaking. Looks like he got it- I had a great ride today. Wow- 7-8 hours has been invested into my bike fitting after the 3 hours in Delta with the Physio who did not get my bike fitting dialed.

• Went out for dinner with friends I hadn't seen in ages- it was awesome Mexican food called FERNANDEZ., downtown. Totally recommned it - the authentic thing: good ol' beans and rice!
• Got home at 9:30 so opted out of my run... wow- déja vue! Its hard to realize I've missed both of those workouts twice in a row. Hard to forgive myself- Jim (my colleague at work who has also picked up 1/2 iron training has repeatedly mentioned the importance of consistency, and here I am fudging it a bit.)
• Ah well, I know that I'll be okay
• Did my glute excercises before bed (takes 25min's!)

SAT. MORNING SWIM with MASTERS:
- It rocked, yahoo! We focussed on Freestyle today! a swim mate noticed that I was getting fast. that's always a great feeling. especially after I've been dogging it the last 2 weeks with so much Breast and Back.

250 warm up
2 x 200 swim then 4 x 25 torpedo kick 12.5 metres/swim 12.5 metres
100 easy kick
6 x 25 torpedo kick 12.5 metres/ swim 12.5 metres
6 x 75 on 1:40
2 x 100 on 4:00 (hardest on 3rd length, 5 sec rest after 50 metres)
2 x 150 on 5:20 (hardest on 5th, 5 sec rest after 100metres: I worked so hard, I was sweating)
6 x 25 easy build.

~2 km.

BIKE: 1.45
Rocked, watched Lanzarote Ironman.
I've got a real chest cold, so I was pumping the fluids and I even ate an orange to feel better.
- I'm wondering if I should practice a certain kind of nutrition while on the bike?