Great day of training … When Emily & I had started talking early in the week about running afterward … I did not expect that there would be 6 of us running (John, Jerry, Jo, Emily, Lisa, & myself) … that was fantastic
Over 78 miles of cycling (including the 2 x 8.5 from my house to the Sub & back) with rolling average of 21.4 for the 61 mile loop out and back from the Sub with a lot of wind and several tough intervals and è
Entire workout (190 watts): Duration: 3:59:18 (4:23:26) Work: 2723 kJ TSS: 282.5 (intensity factor 0.842) Norm Power: 223 VI: 1.18 Distance: 78.37 mi Min Max Avg Power: 0 734 190 watts Heart rate: 76 154 117 bpm Cadence: 26 109 80 rpm Speed: 1.1 32 19.6 mph
Then the 6.33 mile run from my house including all the big hills & some walking of big hills and still averaging just under 10 minute pace è The first mile was 8:30 including that nice “little” hill on the way out and then hanging on to Lisa the second mile was 7:30 … but of course Lisa & Emily are running machines … Lisa is just plain fast & Emily can run “forever”
And for those just getting started in this multisport stuff … you are so far ahead of where I was when I was just getting started that there is no comparison …
For those thinking about doing their first long TRI è ½ or full Iron Man … the effort today was “not” what you should do for that long race … The bike was too intense and the start of the run was too intense … you want to get off the bike with fresh legs and then ease into the run … especially if you are doing Iron Man …
But for training … its good sometimes to take the Clint Eastwood approach “A Man has got to know his limitations” (actually I say “Find your limitations”) and you can’t know those limitations if you don’t push the boundaries every once in awhile è once you find the limitations such as pacing, nutrition, or hydration then you can work on them …
Remember … coming in a couple of months (just when you are bored and think that you have nothing to do) è Nothing 2 DU
NEW DATE ==> FRIDAY Nov 23rd Due to bad weather the following day Roll out at 7:00am from Sub for 1st bike loop (~9:45 2nd loop) - see below for info incl Times & Maps - Click here for Video ===> Nothin Better 2 DU <===
1. Ironman DU (option for ½ IM DU or other options)
2. Start @ 7:00am CST (darkness is @ 5:15pm) at Submarine (Just south of Alltel Arena in North Little Rock, Arkansas)
3. Bike 2 x 56 miles @ (Finish @ 12:30pm) flat could be windy
- Loop 1 è 7:00 am to 9:40 and then 5 minute reload to start Loop 2
- Loop 2 è 9:45 am to 12:30 and then Transition to run
- With the 2 loop bike & 10 loop run format … it would be possible to bike the second loop and then select your run distance ...
4. Run 1 or more 2.62 mile loops (10 loops would be 26.2 miles) (Start @ Sub going west 1 mile to where trail goes under RR track and hits River Rd and turn back to Sub continue East 0.3 mile to end of parking lot and back to the Sub to complete a lap)
5. Date - November 23th (FRIDAY after Thanksgiving)
- In Case of questionable weather call me
6. Aid station(s)
- Personal vehicle(s) @ Sub
- Restroom @ Sub
7 - a. Timing – RYOS è Roll Your Own Splits
7 - b. Swag/Awards - BYOSA è Bring Your Own Swag/Awards if you want
8. Bike Nutrition Plan - suggestions
- Nutrition ~250-350 cal/hour è Concentrated liquid & or gels & or bars
- Electrolytes ~300mg / hour
- Fluids 1.5 to 2 bottles / hour
9. Run Nutrition Plan – suggestions
- Nutrition ~ probably less than on the bike
- Electrolytes & fluids carry with you and/or stop @ your vehicle @ time by ... we may be able to have someone there so you don't have to open your car each time by
-
GATORADE ==> I will bring plenty for everyone (probably Lemon-Lime) and I will bring Xtra water
10. ==> Let Me Know if you Have ????'s
11. Timeline INFO - note if you want to do the second bike loop plan to arrive a little before 9:30 so you will be ready when the second loop starts:
Maps
50 mile loop ==> http://www.gmap-pedometer.com/?r=1156263
Additional 6 miles for bike ==> http://www.gmap-pedometer.com/?r=1463874
Approx Times
6:30 - 6:45 -> arrive at Sub to get ready
7:00 - 9:20 -> 1st 50 mile loop (about 20 min between 1st & 2nd loop if you skip the last 6 miles)
9:20 - 9:40 -> Add'l 6 miles for those doing a 56 mile loop & reload for 2nd loop
9:45 - 12:30 -> 2nd 56 mile loop and get ready for run
12:35-> run 2.62 mile loops " 1-10 " times with each loop passing the Sub
12. Sun info è November 23th is almost a FULL MOON
SUN Begin civil twilight 6:24 a.m. Sunrise 6:51 a.m. Sun transit 11:56 a.m. Sunset 5:00 p.m.
End civil twilight 5:27 p.m.
Do not pray for easy lives. Pray to be stronger! Do not pray for tasks equal to your powers. Pray for power equal to your tasks.
~ Phillips Brooks
LIFE is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming "WOW, what a RIDE!"
~ Unknown
"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, martini in the other, totally worn out and screaming, "WOO HOO ~ what a ride!"
~ Unknown variation of above~
"Achievement is largely the product of steadily raising one's levels of aspiration . . and expectation."
~Jack Nicklaus
"The faster you pedal, the sooner the pain stops"
~Robb Ayers eMail signature
“WORK is speed entering the body” & “Pain is speed entering the body”
~Rich Strauss Endurance Nation Co~Founder
"Why is that people will drop $2000 on race wheels and a few c~notes for an ugly tattoo and then
balk at the race fee?"
~ Blackie
"Every time I suffer I'm a better man because of it."
~Lance Armstrong
"In an ideal world there would only be bicycles, roads smooth as silk and the wind always at your back."
~Vita 2005
The road is not crowded along the extra mile.
~unknown~
Problems are only opportunities in work clothes.
~ Henry Kaiser
"Don't buy upgrades; ride up grades."
~ Eddy Merckx
“pain goes away, but quitting is forever!”
~Graeme Street~
"Test your own limits and keep going"
~Dove Dark Chocolate Promise message~
If you change nothing ... Nothing changes
~unknown~
"GOALS are important ~ extremely important ~ but if you don't have a clear idea of why you are setting these goals, your motivational level will more than likely decrease with each passing day, making you more and more susceptible to failure."
~Paula Newby Fraser~
"When I see an adult on a bicycle, I do not despair of the future of the human race."
~ HG Wells
"There was a second supremely sweet moment of victory. As I made my way through the finish area, I passed the Cofidis team. Assorted members of the organization stood around, the men who I felt had left me for dead in a hospital room. ‘That was for you,’ I said as I moved past them."
~Lance Armstrong after winning the opening time trial and becoming the leader of the 1999 Tour de France
"Anything that you are willing to tolerate ... will stay in your life"
~LL Cool J~
"I made the decision to be the very best that I can be"
~LL Cool J~
"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it."
~Lou Holtz~
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in your sails. Explore. Dream. Discover."
~~ Mark Twain ~~
“Let us run with endurance the race that is set before us."
~Hebrews 12:1
Let's have a moment of silence for all those Americans who are STUCK in traffic on their way to the gym to RIDE the stationary bicycle.
~ Earl Blumenauer~
"Whatever you can do or dream you can, begin it"
~Goethe~
"Body maintenance is the best way to begin a long lasting and fruitful relationship with yourself."
~concreteblonde~
'Think of bicycles as rideable art that can just about save the world.'
~ Grant Petersen
"Why don't you watch the devil organize your swim stuff, and let Prada eat the ice cream?"
~ rkreuser
"In the beginner's mind there are many possibilities. In the expert's mind there are few."
Shunryu Suzuki
"To give anything less than your best is to sacrifice the Gift."
"Somebody may beat me, but they are going to have to bleed to do it."
"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
"Something inside of me just said 'Hey, wait a minute, I want to beat him,' and I just took off."
"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."
~Steve Prefontaine
"The world of achievement has always belonged to the optimist."
~Harold Wilkins
"You can't train luck."
~Eddie Borysewicz, renowned Polish~American cycling coach ~
"If you think you can, or think you can't, you are right"
~Henry Ford~
"Think little goals and expect little achievement. Think big goals and win big success."
~David Joseph Schwartz~
ASSERT YOURSELF in training and competition.
REFLECT, INFLECT, PROJECT your memories and solutions after every training or competition session.
COMMUNICATE with those who can help.
DON'T BE AFRAID TO ASK for help if you need it. It does exist, and it IS worth the expense.
~Richard Wharton (coach)~
"Mentors exist to help you surpass the limitations of the individual."
~Richard Wharton (coach)~
PROJECT, don't REFLECT ~ If what you did yesterday still looks big to you, you haven't done much today…
~Richard Wharton (coach)~
"I don't ask for help comfortably because it's not in my nature. I'd rather be able to do this on my own. But I don't think it's wrong to seek public funding because this is bigger than me."
~ Floyd Landis ~
"Never ignore a gut feeling, but never believe it's enough."
~Robert Heller~
"Extraordinary goals demand extraordinary commitment, sacrifice, and attention to detail. "
~Rich Strauss Endurance Nation Co~Founder
"Too often I would hear men boast of the miles covered that day, rarely of what they had seen."
~~ Louis L'Amour, novelist (1908~1988)
“Ride lots.”
– Eddie Merckx
“It doesn’t get any easier; you just get faster.“
~ Greg Lemond
“Every time I suffer, I’m a better man because of it.”
~ Lance Armstrong
“Get a bicycle. You will not regret it. If you live.”
~ Mark Twain
“Nothing compares to the simple pleasure of a bike ride.”
~ John F. Kennedy
“The essence of a good training program is managing time.”
~ Connie Carpenter (Olympic road race champ)
Only those who will risk going too far can possibly find out how far one can go.
~T.S. Elliot
Do or do not, there is no try
~Yoda
If life is boring, you're not doing it right.
~unknown
Cogito cogito ergo cogito sum. I think that I think, therefore I think that I am.
~unknown
Trust your fitness
~Justin Daerr
"When you cannot make up your mind which of two evenly balanced courses of action you should take ~ choose the bolder."
~ William Joseph Slim Shady
"Work together. Everyone should feel like they are working harder than everyone else, but should strive for everyone else to get the credit for it. That’s the way life works. It’s true in every relationship. You’ve got to bust it and you should always feel like you are doing more than the other person, ALWAYS, and be glad for it."
~Erik Leamon
"He who want's to be greatest should be servant of all."
~Jesus
"There are no downhills when you are training with power"
~Andres Angulo
"Outside of cycling... mmhhh, I didn't know there was a world outside of cycling :)"
~Andres Angulo
The greatest dreams are always unrealistic.
~Will Smith
"The only limits in our life are those we impose on ourselves."
~Bob Proctor
"All the Powers of the Universe are Already Ours, It is We Who Have Put Our Hands Before Our Eyes and Cry that it is Dark!"
~ Vivekananda (1863 ~ 1902)
" It never stops hurting...you just get faster..."
~LeMond on training
“Make no little plans. They have no magic to stir mens blood and probably themselves will not be realized. Make big plans. Aim high in hope and work. Remembering that a noble, logical diagram once recorded will not die.”
~DHB
“You are, at every moment, on the starting line of the rest of your life. Feel the cannon blow in every cell of your body– sending you on your way, into your day and into your future.”
~Mitch Thrower
"Leap boldly, not timidly to the other side of your challenges. Keep with you the confidence that you will land on firm ground"
~Mitch Thrower
"Humor is the shortest distance between two people."
~ Victor Borge
So many of our dreams at first seem impossible, then they seem improbable, and then when we summon the will, they soon become inevitable.
~ Christopher Reeve, 1952~2004, actor and speaker
"Bikejournal is great! It always makes you ride more than you think you would have!"
~~ George C., Sherwood, AR
“No pain, no pain.”
~ Lon Haldeman (motto on long rides)
"What would life be if we had no courage to attempt anything?"
~ Vincent Van Gogh
"Life is not the amount of breaths you take, it's the moments that take your breath away"
OB1 (from UK)
"I meet so many people that have "superwhatever" rattling around in their head. They have this person they are convinced they are supposed to be, and their superwhatever is killing them. They have this image they picked up over the years of how they are supposed to look and act and work and play and talk, and it's like a voice that never stops shouting in the ear. And the only way not to be killed by it is to shoot first...Becuase your superwhatever will rob you of today and tomorrow and the next day until you take it out back and end its life."
~Rob Bell, Velvet Elvis.
“Too often I would hear men boast of the miles covered that day, rarely of what they had seen.”
— Louis L’Amour, novelist (1908–1988)
"So the lesson learned yet again is ~ don't quit.