yep, I am a GUber
I bonked just less than 3 miles into my run. Thought I was gonna have to walk back home, fortunateluy I had a Mandarin Orange flavored GU on hand.
Can you tell where I bonked?
It worked its magic and kicked me in the arse to get a move on. I was able to complete my workout despite not my intended route.
Thanks GU!
I do this ride a couple times a year, once as part of the San Diego GranFonda and once on my own. Currently it’s my longest route, a 125 miler. Not a lot of climbing, approx 6k, for the total distance cover. Along with the longest distance it is the longest time on the saddle, generally a bit more than eight hours. This time I self-timed the KOM (king of mountain) segment. It’s a 6.5 mile segment up hill. I did a bit of serpentine up the hill to take off a few degrees of incline and since I my 26t bail out gear was not usable. My KOM time was 43:48 with an average speed of 9.3 mph.
This is the longest ride since last November and my previous longest this year has been a 70 miler a couple weeks ago at the LeadMan 125 tri a couple weeks ago. There were many opportunities to get in a pace line and ride fast for an extended period of time with “minimal” effort, pull the train, or end up fighting the mild wind all by yourself. I did all three.
This time I did not ride straight thru. I took a break at mile 90, waiting for some friends to catch up. I ended up waiting longer than an hour, but was hanging with a friend who was actually waitng for some others also. They took advantage of all the food and aid station, where I only did one stop. The salty chips, cookies, coke and slice of PG & J was need nourishment to complete the ride. I could have survived on the 5 GUs and 2 Roctanes and my 60oz of custom hydration but the additional nourishment was graciously accepted.
The route
The elevation
I plan on riding this route again some time in June in preparation for the Vineman iron distance triathlon I plan on competing in at the end of July.
Yes, it is already mid year, but for me it is really just the beginning of my season. Sure I have participated in several events ( a shortened half IM, 1 official and 1 unofficial half marathons, 1 sprint tri, 1 international distance and a 3 mile run event and several Tri Club of San Diego events – aquathlons, duathlons and triathlons), but all of these events were used to gauge my training/fitness improvements or lack of. I have surprised myself with some of my results. It’s a wonder how adrenaline and endorphins can make one go fast.
June was the official “beginning” of training season my cycling training really ramp up significantly, 100 miler every weekend and quality rides in between. My foot recovery seem to be on track and I’ve been able to increase my running days and mileage. Swim is still there, but definitely need to work on speed that will last a full hour. I like tracking/posting my activities on dailymile.com. It has great graphics and not over kill on the technical information.
With the ramped up training days, hours and miles, recovery is very important. I have found recovery drinks to be very helpful. Taking a recovery drink once a month after an event is really not going to help. The protein and “special” formulas for each brand needs time and frequency to work in the body to truly be effective. My recovery choice this time ’round has been Fluid, it’s a powder protein formulation. I will be posting a video of how I make the most awesome recovery drink. 1st Endurance also make a recovery drink/powder called Ultragen, I will be using later this year and will do a comparison report. I have notice my leg muscles are not “worn out”, not tired, feel like I have energy to go and want to get out and up to get the next training session in. Unfortunately, work sometimes gets in the way and not able to get that training session in when I want.
I’ver been testing out a couple of wetsuit during my training (TYR Hurricane cat 5 and Synergy Endorphin) which I will be giving a detailed comparison (when I have time to do this web stuff). Added another shoe to my rotation of Avias, which has added comfort to the my recovery of plantar issue. It’s Sketchers Speed Pro, a report on these will be coming down the road also.
I haven’t gotten my dream bike yet (Kestrel 4000 LTd- a custom build), so I am still using and loving my Ritchey BreakAway. I gave it a overhaul this week and its ready for the miles and races a head. I love this bike for it’s “easy” travel break down and ability to be retrofitted as a road or tri bike. Yep, I will be posting images and detail of this transformations.
Race season kick off in July. I am ready! of course, training will still be kept at high levels and frequency with taper days leading up to races. I’m excited about the Rev3 Portland half iron distance event. Reports say it is fast and flat, so I am actually hoping for a fast time… PR on the bike leg is my goal for this race. I’ll let the run unfold on its own.
Sorry about the lack of picture on this post.
Date: 1.15.11
Location: Ocotillo, CA
This was kinda forced ride. The longest ride this year with minimal long rides leading up to it. Only a couple of 35 and 65 milers and one 80. As s the ride name indicates it’a a full century ride. One Road with optional turn around points.
Our group started together with three and finished with one. Rick only did 50 miles, limited training and did not want to over do it. My other freind was held back by my “slowness” and waited many times and at the end fineshed strong on his own.
This event attracts about 700 paying participants and quite a few “bandits” Its a great event wen the weather cooperates. This year it was perfect. A bit nippy in the beginning but was time to shed the outer jacket just 5 miles in. Think temperature made it up to mid 70s plenty of sun and a mild amount of wind.
It was Team Trakkers cycling gear today. I kep my bike in road bike format but added aero clip on bars to relax when ever possible.
For some reason my Garmin 310xt was not able to uploas my data. but I did notice I had completed 101 miles in 6:11. I ‘m not sure if that was total time or just moving time. I also use my Polar CS600x with WIND which does not have any problems with maintaining it’s data. Since it was an out and back course. it was easy to plot on MapMyRide.com and check the elevation and decline values which I find interesting. The rider starts out in Octillio ( 80 miles east of San Diego) and heads out in the desert and mountain along County Highway S2/Sweeney Pass Rd/Overland Stage Route of 1849.
Climbing/elevation data
The ride started mysteriously slow, 12 miles an hour. The road was a false flat but soon enough speed and effort picked up. In total there were only 4 or 5 real climbs which i attacked with my swithchback technique. It makes thing much easier and even though covering more ground passed riders who attack the hill straight on.
I was self-supportive this ride, not needing to take any break or take on any additional food or liquids. I wanted a continuous ride. A Bazi Enery Shot before the ride to keep my mind sharp and electrolytes replacement by Gu and 1st Endurance Liquid shots. My choice of hydration (64oz using the Oasis One-Twelve hydration system) was a custom mix of Accelerade and Gu Brew with a touch of Fluid Protein powders. I also carried a bottle of plane water. When the ride was over, I had just finished by last sip.
This is always a great mid-winter ride to check one’s fitness level and some times to slightly overextend current levels.
After three weeks of not running and swimming and a couple of short bike rides, its time to start the training season.
Sunny San Diego along bay front path.
2010 MCRD SAN DIEGO TURKEY TROT 5K
Friday, November 19 2010
Race starts at 1300
North parking lot of the Recreation Center, Bldg 590
That’s San Diego, CA
Great event to come out and support met our brave soldiers and warriors.
It’s Free this year, but bring a canned good for the food drive.
SIGN UP ONLINE HERE If you miss online sign up then you must sign up in person the day of the event. Registration on race day begins at 1000.
GREAT RAFFLE PRIZES including San Diego Charger tickets, camcorder, PSP and more!
FREE LONG SLEEVE T-SHIRT to all race finishers FREE LUNCH at Post Race party AWARDS to top three finishers in each age category
SMP Canned Food Drive – all donations will go to Father Joe’s Villages
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2010 MCRD San Diego Turkey Trot 5k Flyer download |
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2010 MCRD San Diego Turkey Trot 5k Map download |
For additional information please call 619.524.8083
Great bike ride, best roads in San Diego once on Loma Santa Fe…SMOOTH!
I’ve peen posting most of my training activities on dailymile and Garmin Connect accounts. One thing yo will not is missing swim workouts. You’r right I have been lazy on getting to the gym for pool work and gray skies in the am have kept me away from the open water. Yep all bad excused.
With my big race, an iron distance, Rev3, Cedar Point in September not too far away, I need to get my act on tract or it will be a suffer fest. Cycling training is gong great. I feel strong on the bike and believe this will be my strongest segment of the event. In the past the bike has been my weakest. Training with power and efficiency has been the key. Bulk miles with my bike in road set up makes the tri position feel so good and powerful. Hundred milers ever week does not hurt either.
Running is still a little tentative as not quite sure of my plantar fasciitis situation. Been increasing milage slowly with maximum run about 11 miles, done mostly on sand to soften the impact. Testing here and there with a few short races to see if any speed and leg turn over is there. Endurance is the concern and purpose of my training.
My swimming is relying on previous experience. I have however been re-evaluating my swim stroke by studying and mimicking Mr Smooth. I have adjusted my hand insertion angle (as not to be a backstop) and hand exit (don’t need extra push back). Open water swimming really messes up stroke technique. It is definitely not the same as pool swimming. You have to adjust per conditions one encounter… people, water current, crashing waves, floating sea weed…etc.
The next couple of weeks will focus on endurance and rest. Couple of racing event are on the calendar and I want to be in top form so after the long rides and runs extra rest and recovery will be a focus. That rest will be easy work out in the pool; concentrating on stroke technique.
The next couple of weeks will be a telling point of how the rest of the season will go.
more elevation than thought.
San Digueto Park w/hills-bike: 40 miles
Garmin Connect – Details.
