Tag: Endruance Ride

Categories
Ironman Lake Placid

Last 4 hour ride!

Today was the last of the really long rides. If you consider 4 hours a really long ride. I actually haven’t minded the 4 hour rides. It was when it started to get into the 5 and 6 hour time zone that it felt like work. Today was a great day to be out there, maybe a little warm toward the end of the ride but it was very comfortable for most of it.

I think my nutrition plan is coming together. Today I used Ironman Perform with two Salt tabs in each bottle. During the ride I drank all 4 bottles and had 3 Honey Stinger Waffles. I practiced pulling them out of my back pocket and eating them rather than waiting until we stopped. Hopefully during the Ironman I will be able to do that and not have to stop. I also had 3 shots of EFS Gel during the ride, alternating the Waffle and the Gel every half hour. That should give me plenty of calories during the bike and a few extra for the start of the run. If the weather is bad on race day I may have to stop and get my stuff to eat, but I guess you deal with the conditions you get.

The Ride: http://connect.garmin.com/activity/98283417

Saturday Run: http://connect.garmin.com/activity/97891949

Categories
Ironman Lake Placid

Last Really Long Ride

Today was the last of the 6 hour rides. Now the taper begins, not that next week will be a short ride, still 4 hours. It was good to get another century ride in today. This ride was a solo ride because I’m visiting my family in NY. That was probably a good thing because there is no drafting on race day and you are pretty much on your own for pacing and riding how you feel. I mapped out a out and back course that would take me out 18 miles for 36 mile round trips. That way I could stop at my car for additional fluids because you just can’t carry enough with you for that long of a ride.

The ride itself went pretty well I thought. Bad news was that one of the roads I wanted to use was closed and under construction, the good news was it was the one with the big hill :).  As you can imagine I was pretty upset about not being able to climb hills. The course still had 4400 feet of elevation, while no serious climbs it is more like ride uphill for 3 miles, then down for 3 miles. The great thing about riding on 28A is there is not much traffic so it was a nice quiet day and I actually got to see plenty of deer right by the side of the road. They are so close it actually makes you a little nervous because you don’t if they will bolt and accidentally just come right at you. Also saw the Eagle today that nests up there. Overall a good ride, Lake Placid will not be at that pace, but it was a good workout.

http://connect.garmin.com/activity/96358611

Categories
Ironman Lake Placid

Rainy weekend but a nice pond morning

The weather wasn’t very nice this weekend. I went out for a ride early Saturday morning to get some extra miles in. Wasn’t a very hard pace it was good to get out before the rains came. Did another 40 on Sunday in the rain and called it a day.

This morning it was a little chilly, air temp was 51 and the pond was back down to 68 degrees. Did a double starting at 4:45 with the wetsuit.

Weight: 164

Categories
Ironman Lake Placid

Sunday Ride

Another long Sunday ride down, and lots more to go! Felt good the entire ride today. Trying to stay at a steady pace, even when up in the front. Sometimes when I’m in the front I tend to start pushing too hard so I’ve been paying closer attention to the power meter to make sure I don’t get out of my zone.

http://connect.garmin.com/activity/88783703

Nutrtion:
96 oz. EFS Drink
EFS Liquid Shot
Honey Stinger

Per Hour Totals:
Calories: 277
Sodium: 621
Potassium: 365
Chloride: 886
Magnesium: 281
Calcium: 200
Elecrtolyes: 2633

Weight: 163

Categories
Ironman Lake Placid

Sunday long ride

Well, it wasn’t quite raining today, but it wanted to! It was really kind of a miserable day for a ride as the temperature was 48 degrees and only made it to 51. I felt comfortable the entire ride, but never really felt like I could get my legs loose and comfortable. Just one of those days I guess. The ride went up into NH like it did a couple of weeks ago, but on the way home I went a different direction to add a few more miles and get 81 in for the ride.

http://connect.garmin.com/activity/87361627

Nutrition for the ride:
4 bottles of Ironman Perform
1 Honey Stinger
1 Hammer Bar
1 Saltstick cap
1 EFS Liquid SHot 5oz

Per Hour Totals
Calories: 366
Sodium: 340
Potassium: 125
Chloride: 211
Magnesium: 29
Calcium: 38

Weight: 165

Categories
Ironman Lake Placid

Swim and a long ride today

Started out the morning at the Andover pool. Mike K. showed up and proceeded to kick my butt up and down the pool. Would think I never learned how to swim the way he just pulls away from me.

Swim workout:
500 swim
500 pull
100 swim
300 pull
—- main set twice —
375 3×125 – free
225 3×75 – free
150 6×50 – free build
Total: 3500 yards

This afternoon I went out before I had to go pick up Mackenzie from school for my long ride of the week. I knew I wasn’t going to be able to make 4 hours but I figured 3 would be good. I head out to Gloucester, used to do this ride quite a bit and like riding in Gloucester. I wish I had more time to ride up into Rockport as well. So, made it down to Gloucester harbor averaging 18.3 for the first 24 miles, was pretty happy with that. When I started out I figured I would average around that for the whole ride. Started heading back and was feeling pretty good. Looked down and noticed I was at 19mph at the 40 mile point. So I picked it up a little more and did the last 15 miles and ended up at 19.2 for the ride. Felt very good through out the ride.

http://connect.garmin.com/activity/85362877

Nutrition: Today I tried out Ironman Perform, since that is what they are using at the Ironman. I like the taste of it, not too sweet. I think I will try it again.
3 bottles of Ironman Perform
1 Honey Stinger bar (First time having one on a ride, thought it was pretty good)
2 Powerbar Gels
2 – Salt Tabs by Saltstick

Weight: 165

Categories
Ironman Lake Placid

Boxford, Georgetown, Newbury, Newburyport….

Long ride today that took us through many towns and into another state. All the way up to Kingston,NH and back. 77 miles in all for me today. It was a very good ride, my legs felt good the entire time and felt like I could have gone further. With last few miles home I was able to get up to an average of 18 mph. While that isn’t going to break any records it is a pretty good time for me for that distance.

Nutrition on the ride:
4 – 24 oz bottles of EFS (1st Endurance)
1 – 5 oz EFS Liquid Shot
Calories: 1168
Sodium: 2800 mg
Potassium: 1570 mg
Magnesium: 1320 mg
Chloride: 4200 mg
Calcium: 950 mg

I think I was a little light on the calories for the ride. I’ve ordered some different types of bars to experiment with eating them and seeing what works. The big increase in Electrolytes has definitely helped my legs, after 3 hours today there was no pain or cramping. Also noticed that my weight was the same after the ride as before so it would seem I did pretty good staying hydrated. Can definitely see the need to get some solid food down though.

http://connect.garmin.com/activity/84389662

Weight: 165

Categories
Ironman Lake Placid

Swim and Bike (long and short)

Long day today, but a fun day. Started out with an easy 3000 in the pool. Just a straight forward swim alternating pulling and free every 500 yards. Just about 45 minutes to do the swim and felt pretty good.

Then it was off to bike at 10am. Wasn’t really sure how far we were going to be going and didn’t have any idea of the route, just wanted to make sure I wasn’t dropped. Before the ride even really got going I had 10 miles in so I knew I was going to be racking up some miles so I just stay in the middle of the pack for most of the ride. Once and a while my buddy Mike was dropped on the hills so I’d wait to make sure he knew which way we were headed. Took a little bit of work to catch up to the group after that, but they would wait up once they realized we were off the back. The best part of the ride was stopping at Abe’s in Newburyport for a bagel. Too bad I can’t do that in the Ironman!! We ended up getting in a little over 50 miles.

http://connect.garmin.com/activity/80831569

Then a couple hours after that Julie wanted to ride. My legs were feeling a litte tired by the time she showed up. Starting out was tough, but my legs actually loosened up about 5 miles into the ride. It was a short ride though, more like a time trial. We did 19.1 mph, so felt good about that.

http://connect.garmin.com/activity/80860378

Weight: 165

Categories
Ironman Lake Placid

Sunday Ride

This was just one of those rides…. Some rain, flat tire, dropped chain, wind, some more wind. Then it actually got better. We must have beeen riding into the wind for most of the ride, because once we got about 8 or 9 miles from getting back we were clicking off miles at a pace of 19 and 20 mph, even hitting 21 for one of them.

http://connect.garmin.com/activity/79862829

Weight: 165

Categories
Ironman Lake Placid

Friday Run and Saturday Ride

Yesterday afternoon the weather was so nice, I went out for a run, did just under 10 miles.

http://connect.garmin.com/activity/79329108

The usual Sunday ride was moved up to this morning because we are expecting rain for tomorrow morning, may still go out tomorrow afternoon for another ride, depends on the weather. Very windy out there today, 16 mph gusts according to the weather channel and pretty chilly. Not exactly a nice day for a ride, I would have rather it been warm and been lost out there like last week over cold and windy and knowing where I was. Fell on the bike today, well, fell over in the driveway. This is the second time now, maybe I should go get some bicycling 101 lessons!

At least I remembered to calibrate the power meter this weekend before the ride. Averaged about 200 Watts for the ride with an average speed of 17.4 which feels about right because of the wind. I think normally that power output would have put me in the 18mph range.

http://connect.garmin.com/activity/79604836

Weight: 165