IMAZ RR#1 Results
It turned out to be a really fun day with a few not so fun moments mixed in.
Saturday, 10/9, Temp was 40 degrees and cloudy all day. I really wanted to ride in my tri shorts, but opted for the bibs and tights becasue of temp.
1. Sticking to the plan, up at 0700, feed the dogs and get them outside. Time to feed me. small Odwalla protein smoothie, 2 cups of oatmeal, sip on sports drink, 1 orange.
2. The beast (my 2yr old son) awakes and wants bacon, feed Alex bacon and start loading my bike (and collecting stuff for jersey pockets) 2x24oz of water, 3x24oz of infinit, 4 gels, 1 power bar, 1 pkg shot blocks. pump up tires, check computer
3. 0800, My daughter wakes up and wants pancakes, frozed waffles will have to do today, she was happy. Wife wakes up and asks me, "why are you still here?"
4. Dressed and heading out by 0900. The first 30 miles are just ride along (JRA) pace, which was pretty fun. Right at the 30 mile mark the road pitched up into the National Forest. The weather was starting to change and spitting snow/sleet. I kept riding, trying to get to the 2:15 mark. I eventually turned for home at the 2:10 mark and glad I did. I got rained and sleeted on pretty hard on the way back to town, but I was able to keep my speed up and heart rate down.
5. I arrived back at the house just short of the 4 hour mark and reloaded fluids and headed back out for another 2+ hours. The 4 to 5 hour range was tough mentally. I thought i might be a little lacking on nutrition so I finished up my power bar and drank a little extra fluids and that got me back on track.
6. I finished up with 6'02" at 92 miles, w/ almost 3000ft of elevation gain. Although I am getting better at climbing, I still hate it. Gravity is good to me.
7. Bike nutrition was pretty good, I drank and ate almost everything I took with me, 33oz of water, 40oz of infinit, 18oz of infinit (no protein formula) for the last hour on the bike, 4 gels and 1 power bar. I set my Garmin to alert every 5 minutes as a reminder to drink. I didn't drink on every alert, but almost every alert. I read Kitima's GI Distress write up last week and I paid very close attention to my nutrition plan and my stomach processing that nutrition. No GI distress, tooted the whole way (Thanks for the helpful info Kitima!) I had to stop 3 time, once for picture, once to change into heavier gloves and once to put on my jacket.
7. The run. I transitioned pretty quickly (6 minutes) and headed out. The first 2.5 miles were perfect Z1+ :30", right on pace at 11:30 per mile. The next 1.5 miles were pretty much straight up, so it ended up mostly running with a sprinkling (or two, or three...) of walking. The last 1.25 miles were either big down hills or flat. Usually down hills don't bother my legs, but after 6 hours of riding, I was going pretty slow down hill. I was able to hold z1 pacing (11:00 for me) for the last 1.25 miles pretty easy. Finished up with a little over 5 miles in 1'03".
8.Run nutrition was OK. I think I need to pay more attention to this part. I took in 10oz of infinit and 10oz of water and sucked on 2 shot blocks. I felt OK, but I was deffinately starting to feel the length of the day.
Lessons Learned:
1. Complete attention to nutrition, all the time. My one lull in nutrition and I felt it.
2. Run a flatter run course during RR#2
3. I was suprised at how much energy I had when I was finished. I was tired but I was still able to function and participate with the family unitl bed time. The wife was happy.
4. I was able to eat a little when I was done, but it took a while for my appetite to come back to the point I was actually hungry.
5. I burned almost 3000 calories and only lost 4lbs.
6. Sleet hurts at 30mph
Overall a good day! I really enjoyed my bike ride and felt it really turned to work on the run when the road pitched up. RR#2 in 3 weeks, looking forward to it.
Comments
Well done.
Nice work in some challenging weather---sleet at 30 mph! Ouch.