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Barry Roubaix…

…the Killer Gravel Road race, killer it was. Somehow I convinced myself I could handle single speed at this race. Half-way through the first set of hills I was beginning to regret that decision.

Pre-race:

We got up early, fed Henry and headed down to breakfast. I had a couple pieces of French toast and a small muffin, washed down with a glass of orange juice. I’ve learned my lesson about eating too much for breakfast before a race…

A quick stop at Wal-mart for some race nutrition (pop-tarts), baby food, a snack for Susan and some Gatorade. We found a parking spot a couple blocks from the start line, but several blocks from packet pick-up. I thought about riding my bike down there, but changed my mind and walked instead. Packet pick-up was in the basement of an Ace Hardware store and although there were tons of people, it was very well organized. After making the trek back to the car, I chatted with Susan for a little bit until I figured it was about time to get ready for the race.

I was nervous about what to wear and was happy with what I chose, shoe covers (one or two sizes too small), tights, Ore-to-Shore socks, REI bib shorts, race-cut bike jersey, Nike running jacket, winter bike gloves, and my skull cap. I had debated going long sleeve over my bibs for an insulating layer, but ended up not needing it. I wasn’t cold until we were right outside town and the wind started to pick up a bit.

After getting my gear together and tires inflated, I road my bike around a couple blocks for a warm-up. Then it was a quick stop at the porta-johns and off to the starting area. Single-speeders were in Wave 2, so at least I didn’t have to stand around for long. I did strike up a conversation with a fellow cyclist who like pretty nervous, hope he did well. I ate one pop-tart before our wave moved up, chugged some Gatorade and off I went.

Race:

I was cruising along on the city streets without much problem. I was passing by folks and was having a pretty good time. We hit the gravel and it didn’t seem so bad. I was okay up the first couple of hills, but probably pushed myself too hard. When we got to the series of hills known as The Three Sisters, I had to push up the last one. It was a lot of uphill and downhill from there on out.

Around mile ten I started to cramp in my right calf muscle (really, 10 miles?) I was trying to ride as many hills as I could, that probably hurt me more than anything… I really need to do some sort of hill training this year.

The first few sections of gravel weren’t too bad, but then we got to some spongy stuff that I imagined would be similar to riding through peanut butter. Having only one gear, I didn’t have a lot of choices; I was either pushing through or walking through. I decided to push, but it didn’t feel like I was going very fast (which I wasn’t…)

There were quite a few mud holes, some of which had serious ruts going through them. Somehow I stayed rubber side down and was able to get through the worst of it. When we reached the climb known as The Killer, both legs were cramping and I was pushing.

I figured this would be a good opportunity to have my second pop-tart. I’m sure it was a site to see, this guy pushing his bike up a monster hill chomping on a pop-tart. It was pretty funny when I was pushing up another hill and there was a tandem team also pushing. I managed to get past them and one of them commented saying, “People are even walking faster than us!” I think they were having a rough ride, although I wasn’t much better off.

We got to some pavement and I caught up with a guy riding fixed gear. We chatted a little bit before I dropped him on a hill climb and he said this was the worst race conditions he had ridden in four years. We ended up seeing quite a bit of each other until I pulled away from him a couple miles from the end (although he did have a faster time than me).

Well, I took longer than expected to finish and Susan and Henry were cold waiting for me to cross the finish line. I mustered up what little strength I had and sprinted towards the finish line. I was hoping to have a picture of me crossing, because I’m sure I had quite a face after that race.

Post Race:

I texted Susan to let her know I crossed the finish line. My race time was just under 3:15 (about an hour longer then I had anticipated). After my legs finally stopped screaming, I pushed my bike over to the street we parked on, hopped on and headed to the car. Susan had the car running and the heat blasting, which was pretty much awesome. Unfortunately they looked cold and were ready to head back to the hotel. We stopped to get some lunch at KFC and made are way to the hotel for naptime.

I’m not sure if I’ll be doing this race again, although today I’m looking back and it was actually pretty fun trying to finish something challenging (especially on one gear). My race nutrition held up pretty well, two pop-tarts and two 21 ounce bottles of Gatorade. If I do try this race again I’ll probably swap to a 42-20 gear instead of 42-18.

I did get a bunch of comments on my bike and riding single speed, which was pretty neat!

March 24, 2014 |   bikenutritionrace |   Leave a Comment

70.3 Nutrition Plan

Yeah this has been in my mind lately, and I wanted a record of it so I had somewhere to start…

275 cals / hr on the bike 825-962
20 oz gatorade 125
1 pack of chomps is 180

150 cals / hr on the run 300-450
1 snack pack 110
cup of gatorade/cola 50

Nutrition Plan
==============
– Breakfast
– Energy Bar ~1 Hour before start w/ water
– Gu Gel ~15 mins before start w/ water

– Bike
– Water on AeroBars
– Gatorade on frame
– Water with chomps otherwise gatorade until gone

– First Chomp Pack ~30 min on bike

– Grab gatorade at mile 10 (stuff in jersey if not done yet)

– 2nd chomp at ~1.5 hrs on bike

– Grab gatorade at mile 20 (stuff in jersey if not done yet)

– 3rd chomp at ~2.5 hrs on bike

– Run
– Water at mile 1
– Gatorade/Cola at mile 3
– Water at mile 5
– Pretzals w/Water at mile 6
– Water at mile 7
– Gatorade/Cola at mile 9
– Water at mile 11
– Gatorade/Cola (if needed) at mile 13

October 8, 2012 |   nutritiontriathlon |   Comments (1)

It’s a New Year!

So, it has been awhile since this site has received some updates in the form of a blog post, so here goes!

As can be seen in the top right corner of this site, my big race is coming up quickly! As part of my training plan, I decided to enter a smaller race as a “warm-up” for the year and had a lot of fun doing so!

It was the 4th Annual Pi Delta-thlon (a unique race experience) and experience it was! I managed to convince Susan to come with me for packet pick-up the day before the race, she wasn’t too impressed with the campus of MTSU. I wasn’t too impressed with the one ways and lack of signage for the pick-up. We finally managed to find the rec center and were trying to find a parking spot. I was behind a card and figured if I followed him I wouldn’t have a chance. Unknown to me, the way I turned was a one-way, but slipped into a spot just before the car that was in front of me rounded the car (hehe, sneaky, but it worked!)

On the way back home, Susan mentioned how long a drive it was to get to Murfreesboro, which I responded with, yeah I plan on leaving around 5 AM to get set up for the race. She rolled her eyes and I figured I was flying solo for this race. I tried getting to bed early, but was pretty excited for my first triathlon of the year, I couldn’t sleep and 5 o’clock couldn’t come soon enough.

As much as I wanted to use my new bike, I opted for my roadie. I had cleaned, de-greased, re-greased, lubed and put new handle bar tape the day before the race and that definitely made for a smooth ride.

I swear there is no time when I-24 is free of traffic, even early morning on a Sunday! Although I do wish my commutes to work had similar volumes of traffic… I got to the rec center and started unloading. I aired up my bike tires and took it for a quick spin around the parking lot, making sure I didn’t mess anything up the day before… I headed off to transition to get set up (not realizing I forgot to leave my bike shoes unbuckled… again!!) >:(

After I got my number written on my arms, I headed back to the car for a powerbar and some water. I always like looking at the attractive…er…fast looking bikes and seeing how everyone has theirs set-up. It was getting close to 7:30 and I figured I would check on my spot and make sure no one messed with my stuff.

When I racked my bike in, I was the first and only one there, now the rack was completely full and people were trying to cram bikes in all around me… My stuff seemed to be out of the way and I figured I’d take a look on how traffic flow was going to work during transitions. The mount and dismount lines for the bike were quite a ways away, I should really learn to leave my shoes on the bike and slip them on/off while riding, but I think I’d need tri shoes to do that safely! 😉 I did managed to run with my bike and not fall…

After getting the flow down, I figured I should probably do a few laps in the pool to warm-up. I was probably the only one to shower before hand, but at least I followed the rules. 🙂 The water was cooler than what I typically train in and it actually felt kind of nice. Shortly after my warm-up someone came over the megaphone and said something and the lifeguards were getting everyone out of the pool.

Counting is a tough part of the race. During sign up we all entered our estimated swim time, which seeded us accordingly. The lowest numbers have the fastest predicted times and the highest numbers the slowest. I’m pretty sure no one after the first few people were in correct order. I was 226, found 224 and stuck by him near the back of the line.

After we had been waiting for a very long time and the line not moving much, a lady came up and said they were already in the high 200’s. Well we decided to head to the front, which was good because I was ready to go! I knew I was going to overestimate how long it would take me to do the 300 meters, but I wasn’t sure how fast I was going to be compared to everyone else. Well, #224 started right in front of me and I had passed him before we got to the second length. I passed quite a lot of people during the swim, at one point I even managed to swim under someone!

The swim seemed to go by really fast and before I knew it, I was climbing up the ladder and jogging off to T1. When I got to T1 I had troubles getting my socks on (need to bring the white ones instead of the black ones…) and found out my bike shoes were still buckled. With all the trouble I had, I still had a pretty decent T1 time! I was on my bike and cruising.

I had not looked at the elevation profile for the course, but compared to what I train on, it was super flat. There were a couple of hills, but nothing compared to the monster hills around our house. I managed to pass a few people on the bike and the only guy that passed me, I was able to catch and pass him back. Near the end of the course, there was an intersection where police were guiding traffic.

I thought I saw someone turn left at the light, but seeing as how there was another cyclist in front of me, I decided to follow her. As we approached the intersection, she yells “Which way do I go?”. There was no response from the police, and I’m thinking, crap what do I do now? As we get to the other side we both turn towards the police and she asks again which way to go. The response was, “back to the rec center.” Oh wow… that’s helpful. Then another officer said he didn’t know. The cyclist spotted a couple sorority sisters in pink helmets and asked which way to go, and they got us on track, totally costing me like 2 minutes on the bike… 😉 As we were getting closer to the transition area, I really wanted to pass this cyclist. She seemed to be just out of reach until I really stepped it up on the straight-away back to transition. I managed to pass her, but she beat me out of T2. -.-

That little maneuver on the bike really got my heart racing and I wasn’t sure what that meant for the run. I managed to finish the run without taking a walk break and passed a couple people in the process! Although it wasn’t quite the advertised distance of 3.14 miles (due to construction) I still managed a good pace and as I crossed the finish line, I was thinking, dang I could have went faster!

Although that one intersection posed a problem and apparently the criss-cross of the transition paths caused some people problems, it was still a great race! I had a lot of fun and managed to finish faster than my goal time of 1 hour 15 minutes! 😀

Looking at my training log a couple weeks ago, I noticed my bike training has been suffering a little. I re-arranged my schedule to include 3 bike sessions instead of 2 and cut my 3 times running down to 2. So far this has helped me get a lot of time in the saddle (T.I.T.S) and get adjusted to my new bike. Training has really ramped up and I’m super pumped for the race coming up in May.

Two weekends ago I had taken my bike up the the Ashland City rail trail and stopped by Cheatham Lake on the way back. It’s a nice park with a swimming area and I figured what a great place to get some open water swimming (OWS) in. Last week-end I pulled out the wetsuit and we headed down that way.

The Jimmy John’s sandwiches we got were pretty disappointing and it took me awhile before I was ready to hit the water. We were watching the kids “play” in the water… for about 2 minutes before they realized how cold it was and ran out. The water temp was around 63 degrees F. It didn’t seem too bad, until I was neck deep and water was getting into the wetsuit. A few times around the buoys though, and I was actually pretty comfortable. I almost ran into some people and darn near went head first into a buoy, but managed to avoid any collisions. I guess people were pointing at me, and I felt super “cool” making my way to the water in my wetsuit, but I got a pretty good work out in and found out its a lot easier to get out of a wet wetsuit then a dry one!

For Easter, we visited my folks in New Madrid. My mom is making progress and definitely had a lot of improvement since the last time I saw her. As always, I got to have a learning experience as we tried to get the dining room ceiling finished before dinner was done (we put some tiles up, but weren’t quite able to finish in time). Apparently tiles from the same dye lot can be different colors and my dad has about 150 tiles he won’t be able to use.

We took a box of tiles home to see how the color looks, and it’s pretty darn close to the fake tile linoleum we have now. We had been thinking about tiling our kitchen and now it seems like I got a new home improvement project that will be happening once I get the deck done…

April 12, 2012 |   nutritionparkprojectstriathlon |   Comments (1)

Nutrition Plan

After experiencing the leg cramps from hell at the 1/2 marathon, I decided to come up with an actual nutrition plan for the race. If all works well, I’ll be able to look this post up and use it for future events! 🙂

1-3 Hours before race – Light meal around 300 calories
~15 min before race – Triple Threat Energy Bar with water
Drink Gatorade on the bike leg ~24 fl oz
Energy gel (power chews) on the run, taken with water

This should keep my hydrated and give enough energy to finish strong, if not, guess I’ll have to revise! 😉

July 19, 2011 |   nutritiontriathlon |   Leave a Comment
  

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