6 posts tagged “cycling”
REDUX of 112 mile RR (Race Rehearsal) but instead of a flat ride … this time had over 4000 feet of climbing & 1 hour run on July 28st report by the numbers – as an engineer in a former life – I always say è you can’t have too much data …
I had two 112 Mile RR (Race Rehearsal) rides recommended by my training plan from Rich Strauss of Crucible Fitness, but I added this add'l RR for two reasons.
1) To get a warm/fuzzy about riding the Louisville course and implementing good pacing on the hills.
2) Since Coach Rich said, that the long downtime between the 2 56 mile laps last week & the downtime for the flat repair of another rider would tend to invalidate the results of the Race Rehearsal, since hips & shoulders would got extra time to recover from the sustained aero position riding and that was a lot of recovery/rest time.
This second RR (like the one from a week ago) was paced as recommended by Rich based on the monthly TT testing using my Ergomo Power Meter and other testing. The training plan has been fantastic è I think the plan may need some tweaks since I am a 54 year old masters triathlete ...
Felt great throughout the ride but (probably due to the 100+ Heat Index) not quite as good as last week. And even though all runs are hard for me, this run was definitely tougher than last week ... I definitely needed the power of wearing the Crucible Fitness Kit ...
I rode 5:35 for 112 miles hilly and some wind on the second 56 mile lap. I ran 10:01 pace for almost 6 miles and finished within 2-1/2 pounds of the weight that I woke up with. (The run pace was probably still at least 30 seconds per mile faster than I can run IM)
Prep è Nite before prepared the bike, all of my water bottles & my feed (bottle see below for contents)
Sleep è 6 hours – Twice as much as the last 112 RR
Breakfast è@ 4:45 WGT=159 èQT Gatorade, Powerbar, è WGT=161.5
112 mi RR - 1st 56 mi:
Duration: 2:43:16
TSS: 143.9 (intensity factor 0.727)
Norm Power: 200
VI: 1.07
Distance: 55.708 mi
Elevation Gain: 2113 ft
Elevation Loss: 2119 ft
Max Avg
Power: 494 186 watts
Heart rate: 139 125 bpm
Cadence: 115 87 rpm
Speed: 46.5 20.5 mph
NOTE: about 4 minutes between 56 mile loops to get five full water bottles from ice chest & run to the restroom
112 mi RR - 2nd 56 mi:
Duration: 2:52:20 (2:52:33)
TSS: 124 (intensity factor 0.657)
Norm Power: 181
VI: 1.08
Distance: 55.657 mi
Elevation Gain: 2136 ft
Elevation Loss: 2129 ft
Max Avg
Power: 486 168 watts
Heart rate: 143 131 bpm
Cadence: 116 85 rpm
Speed: 47.9 19.4 mph
Entire workout (177 watts):
Duration: 5:35:36 (5:41:47)
Work: 3558 kJ
TSS: 269.1 (intensity factor 0.694)
Norm Power: 191
VI: 1.08
Distance: 111.365 mi
Elevation Gain: 4252 ft
Elevation Loss: 4249 ft
Max Avg
Power: 494 177 watts
Heart rate: 143 128 bpm
Cadence: 116 86 rpm
Speed: 47.9 19.9 mph
NOTE: about 4 minutes transition to get running shoes, hat, & fuel belt (w/55 oz of Gatorade) and put bike back into van
Bike 111.4 miles = 5:35:36 19.9 mph on a course with over 4000 feet of climbing
- Feed Bottle è Total 350 cal / hour & 300 mg sodium (+ other electrolytes) / hour è Hammer Sustained Energy 15 scoops è 1700 calories & 560mg of sodium + 3 x 100 calorie servings of raspberry Hammergel + 11 x 100mg sodium Endurolyte caps
- Water è 260 oz total water on bike è 130 oz (5 x 26oz bottles per / 56 mile lap)
- HR 128 bottom of Zone2
Run 5.4 miles = 0:54:42 minutes - 10:01 pace è
· Gatorade è 55oz was about 10oz / mile
· HR 136 upper Zone1 w/ some Zone 2
Weight
- 159 Before breakfast
- 161.7 Before 1st 56 mile bike
- 161.6 After 1st 56 mile bike
- 158.6 After 2nd 56 mile bike @ Start of run
- 156.6 After run
Temperature
- 76 @ beginning of bike and brisk wind that picked up as the bike went on and H.I. (heat index) was over 100 for last 1/3 of bike)
- 95 @ beginning of run è typical Arkansas Late July – H.I. over 100
Post workout è Endurox R4 26oz (3 scoops), 26 oz Gatorade, 26 oz water
My 112 mile RR Storyè
The appointed starting point was COOK(s) Landing … Just north of the BDB – www.bigdambridge.com
A few minutes before 6am, just like last week, area was hopping as over 40 riders pulled up and started getting ready for a great ride … (All rides are good) … the riders included Marianne & Heather (doing IMKY), Chris I. & Emily H doing a ½ IM, and others doing HHH (Hotter ‘n Hell Hundred, MS150, or BDB100 (Big Dam Bridge100 è www.bigdambridge.org ) ...
There were some photos taken and can be found @ http://www.flickr.com/photos/dewonn43/sets
After Coach Rich, said you can’t do a race rehearsal ride waiting on other people … I started this ride on a mission. I rolled out in race mode and stayed there for the 112 miles except for a few minutes between 56 mile loops to grab 5 water bottles from the cooler in my van and run to the restroom.
The first 56 mile lap was right on NP (Normalized Power) 200 watts & TSS / IF (Training Stress Score & Intensity Factor) of 143.9 (0.727). This was about right on my plan … but I was actually faster even with the over 2000 feet of climbing than I was the previous flat and a little windy 112 mile RR. Perhaps due to the increased heat I did not feel quite as good as the previous weekend. So using the OODA (Observe, Orient, Decide, Act) principle from dear ole Coach Rich (Strauss of www.cruciblefitness.com ) … I decided to dial it back a little for the second 56 mile lap since the HI (heat index) was supposed to be 100+ early in the second lap.
The second 56 mile lap was NP (Normalized Power) 181 watts & TSS / IF (Training Stress Score & Intensity Factor) of 124 (0.657). By staying even more aero than on the first lap and being very conscious about rolling over the top of the hills and grabbing all of the free speed available … I was only 9 minutes slower on the second lap. As Rich would say, Slow is Smooth, Smooth is Fast.
Last week under cooler conditions … my HR for my two 56 mile laps was 108 & 110 BPM … for this 112 mile RR my HR was 125 & 131 BPM with the HI (heat index) reaching well into the 100’s.
My Sustained Energy from Hammer Nutrition (with 340 cal per hour) with added electrolytes all mixed up in one bottle for the entire 6 hours has worked well on both 112 mile RR rides.
For bike hydration I had a bottle in my pocket … because I was a little short on water as I finished up the bike on the previous 112 RR … I also had a 30oz aero bottle, 26oz seat tube bottle, & 2 x 26oz bottles behind the seat … plus a feed bottle on the down tube … this allowed me to do each 56 mile loop non-stop.
After few minutes to put my bike in my van, grab my fuel belt with 55oz of Gatorade, and hitting the bathroom, I started my run. The run was harder than last week, probably due to the 105+ heat index … each mile I drank about 10oz of ½ strength Gatorade and ran what felt hard (all runs are hard) … ran 10:01 pace with a 136 BPM HR (top of Z1) ... it was 95 degrees & 105+ heat index, sunny, & humid … just about perfect for an end of July Arkansas day …
I ran down the North Little Rock River Trail (paved trail for riding, running & walking) … this area is now kinda surreal … Due to the fact that the Arkansas river has had this area under water for weeks and the vegetation has been killed up to the high water line …
And presto as quick as this whole RR day had started it was over … it was then time to grab that recovery drink, and go home and shower off the road film from all of that riding (Actually I went to rescue a rider that was still on the road with bike problems) … Until the next one … as I always say “All Rides are Good” …
Memorial day is the beginning of the second half of my 26 week training for Ironman Louisville.
Last week was a great week. Coming off of a good race at the Four States TRI in Texarkana, led into several good training workouts.
Saturday we had a dozen that did ½ to all of the M & M loop with us and 5 of us ran 4 ¼ miles afterward (actually negative splitted the run with 8:30 pace out and 8:00 pace back)
I finally got both 30 minute 90% efforts in during the ride … (averaged almost 24 for the 1st 30 minute effort with some elevation involved)
We did have 2,200 feet of climbing and averaged almost 21.5 mph for the M & M and then ran 4 ¼ …
Ended up with 72 miles on the bike … Saturday was really a Great Day to be on a Bike!!!!!!!!!!!!!
Sunday after church, I met Emily H. and did to 8 mile TT intervals on Rebsamen Pk road at about 92% of current Hour TT effort.
After the Ride ... I watched the INDY 500 until it was rain delayed at lap 113. Set the DVR to record the rest of the INDY race and the Nascar Race. Pat & I then went to Rioverfest with Reba & Jason and Alex & Corbin and Pat's Mom & Sister. We watched Alex & Corbin play around, talked to friends, went to the Marshall Tucker Band Concert, & watched the fireworks.
After Riverfest ... I watched Dario Franchitti win the Indy 500 (shortened by 34 laps due to more rain).
On Monday ... went to the DU for the Parks with Baucum F. and Anna S. and watched the race and took photos.
The following link will take you to the Duathlon photos and other recent photos http://www.flickr.com/photos/dewonn43/sets/
Had a good ride with the "Fast Girls Slow Guys" group on Tuesday and I ran 6 miles on Wednesday pushing Alex around our neighborhood (many hills). But I skipped the 2 hour run on Thursday due to IT Band problems.
Friday thru Sunday will be my Ironman Training Camp with Rich Strauss (www.cruciblefitness.com )
Sunday May 20th was the Four States TRI in Texarkana ...
Mike Riley and his crew did a super job with the race … This race has been growing each year … There were about 200 entries this year … I have done a lot of races … and I really can’t think of anything they could do to improve … except to Post directions to the race site online somewhere
The race features:
1) Friendly event personnel
2) Chip timing by the www.atomicracingsystems.com crew and they always do a great job
3) One turn on the swim course
4) Nearly closed to traffic bike course
5) Closed to traffic run course
6) Great American Flag lined finish chute
7) Great post-race Food & Drink
8) Awards (on time) & give away(s)
The race & the great weather provided an excellent time to visit with TRI friends that live outside of the area … and it was a great time to hang with training partners also …
Daniel Agnew tore up the course record … but Beau Theriot (from The Ride) made him earn it …
Now that Daniel is getting some coaching from Chris Hunt (Masters winner and 4th overall at this race), it is scary as to how good he can really be ...
2 guys age 60 finished ahead of me because they beat me by 2 minutes on the swim even though I was happy with my swim … Note: the water was a little murkey ... so I could not see the lane line
I was about a minute quicker with the wetsuit … but I gave some of that back when the zipper stuck after the swim …
My Ironman Distance Training Plan from www.cruciblefitness.com (and getting my weight under 160) helped my to my best time ever by 2 minutes on this course and a fast last mile on the run ... So I was happy with my results inspite of missing an award by a few seconds ...
BUT è I was still 4th in age group (even though in the top thirty over all) … I had to sprint in the long finish chute to try to hold onto 3rd position ... but as we neared the finish line ... I felt as if I could get a cramp in my right upper hamstring ... And in that delerious moment ... I was able to focus and think rationally that I had a 56 mile training ride after the race and a lot of important Ironman training in the coming days/weeks ... so I backed off to avoid injury ... still very happy with my improvement in this race .... without doing Sprint specific TRI training ...
2nd 3rd & 4th in my age group were separated by a total of 20 seconds … Tic – Toc – Tic – Toc …
Even though my transitions for this race had a few problems … my T1 + T2 time was 3rd overall (I took a couple of seconds to start my power meter & at T2 I grabbed my Garmin and I had to mess around getting it turned on because of poor planning and not already having it on before the race started) …
I raced my TREK Madone, since I had not had time to get race ready on LUCY yet. I felt a little down on power on the bike (possibly due to weight loss program & current Ironman training) so I tried to hold it steady instead of pushing too hard and ended up 13th overall on the bike (just under 23mph) but the restraint on the bike probably helped my run (along with the light weight) … I ran the first mile too slow because I was catching people that I usually never pass on the run so I held back for a while …
Run Mile splits were 7:38, 7:15, & 6:52 (one if not the fastest last miles I have ever ran at the end of a TRI)
Photos can be found on my photo site in the set titled (click on the link to the right)è 2007 Four States TRI
Results websites è
4 States TRI overall http://www.doitsports.com/newresults3/client/84847_199530_2007.txt
4 States TRI agegrp http://www.doitsports.com/newresults3/client/84847_199529_2007.txt
After the award festivities concluded I drove back to Arkadelphia and rode the De Gray ½ bike course (56 miles) and then went home
Danger ... Danger Will Robinson !!!!!! ...
Only True TRI - Geeks need look any further ... NOTE: danger of information overload exists ...
= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =
…
Below are the stats from my power meter for the 4 States TRI & the following 56 mile DeGray ride
Entire workout (253 watts):
Duration: 34:22
Work: 504 kJ
TSS: 55.2 (intensity factor 0.982)
Norm Power: 253
VI: 1.04
Distance: 12.838 mi
Elevation Gain: 197 ft
Elevation Loss: 200 ft
Grade: 0.0 % (0 ft)
Max Avg
Power: 483 244 watts
Heart rate: 150 145 bpm
Cadence: 104 82 rpm
Speed: 34 22.7 mph
DeGray ½ Bike course after the Four States Race è the 1st & last 8 mile nasty bumpy section is continually getting worse … needs new pavement bad … rode the last 8 bumpy miles easy which brought speed & power for the ride down a little …
OVERALL this was a great training ride ... obviously having raced hard 4 hours earlier and then hanging out and then coming back for this ride ... slowed the effort. This was also my 1st time on LUCY on a course with twisty downhill sections and there were some trafficy section that I was a little tentative on ...
Note: my distance was measured from the entrance to the parking lot … so it was a tiny bit short
Entire workout (208 watts Normal Power):
Duration: (2:53:30)
TSS: 188.9 (intensity factor 0.808)
Norm Power: 208
VI: 1.09
Distance: 55.467 mi
Elevation Gain: 2388 ft
Elevation Loss: 2333 ft
Max Avg
Power: 516 191 watts
Heart rate: 141 128 bpm
Cadence: 116 79 rpm
Speed: 38.7 19.2 mph
Each interval below is a road segment between intersections for turns
Interval 2:
Duration: 25:26 (25:35)
Work: 327 kJ
TSS: 34.9 (intensity factor 0.907)
Norm Power: 234
VI: 1.09
Distance: 8.064 mi
Elevation Gain: 479 ft
Elevation Loss: 272 ft
Max Avg
Power: 463 214 watts
Heart rate: 138 130 bpm
Cadence: 106 81 rpm
Speed: 34.3 19.0 mph
Interval 3:
Duration:
Work: 70 kJ
TSS: 8.4 (intensity factor 0.856)
Norm Power: 221
VI: 1.31
Distance: 2.445 mi
Elevation Gain: 118 ft
Elevation Loss: 312 ft
Grade: -1.5 % (-197 ft)
Max Avg
Power: 516 168 watts
Heart rate: 138 126 bpm
Cadence: 100 76 rpm
Speed: 38.7 21.3 mph
Interval 4:
Duration:
Work: 88 kJ
TSS: 8.3 (intensity factor 0.841)
Norm Power: 217
VI: 1.04
Distance: 2.492 mi
Elevation Gain: 79 ft
Elevation Loss: 62 ft
Grade: 0.1 % (16 ft)
Max Avg
Power: 331 208 watts
Heart rate: 136 129 bpm
Cadence: 98 81 rpm
Speed: 29.5 21.3 mph
Interval 5:
Duration: 27:16
Work: 334 kJ
TSS: 31.5 (intensity factor 0.833)
Norm Power: 215
VI: 1.05
Distance: 9.918 mi
Elevation Gain: 305 ft
Elevation Loss: 551 ft
Grade: -0.5 % (-243 ft)
Max Avg
Power: 407 204 watts
Heart rate: 139 131 bpm
Cadence: 106 82 rpm
Speed: 32.2 21.8 mph
Interval 6:
Duration:
Work: 32 kJ
TSS: 3.3 (intensity factor 0.913)
Norm Power: n/a
VI: n/a
Distance: 0.834 mi
Elevation Gain: 16 ft
Elevation Loss: 7 ft
Grade: 0.2 % (10 ft)
Min Max Avg
Power: 364 223 watts
Heart rate: 129 137 134 bpm
Cadence: 56 83 76 rpm
Speed: 15.7 23.2 21.1 mph
Interval 7:
Duration: ()
Work: 134 kJ
TSS: 12.2 (intensity factor 0.819)
Norm Power: 211
VI: 1.03
Distance: 3.751 mi
Elevation Gain: 56 ft
Elevation Loss: 56 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 353 205 watts
Heart rate: 129 137 135 bpm
Cadence: 40 92 82 rpm
Speed: 5 25.2 20.7 mph
Interval 8:
Duration:
Work: 128 kJ
TSS: 11.2 (intensity factor 0.804)
Norm Power: 207
VI: 1.01
Distance: 3.666 mi
Elevation Gain: 52 ft
Elevation Loss: 30 ft
Grade: 0.1 % (20 ft)
Min Max Avg
Power: 126 287 205 watts
Heart rate: 104 137 131 bpm
Cadence: 29 96 84 rpm
Speed: 6.5 24.3 21.1 mph
Interval 9:
Duration:
Work: 30 kJ
TSS: 2.6 (intensity factor 0.806)
Norm Power: n/a
VI: n/a
Distance: 0.771 mi
Elevation Gain: 13 ft
Elevation Loss: 13 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 109 291 206 watts
Heart rate: 126 134 131 bpm
Cadence: 80 97 88 rpm
Speed: 17.4 20.7 19.3 mph
Interval 10:
Duration: 31:40 (32:54)
Work: 365 kJ
TSS: 32.1 (intensity factor 0.78)
Norm Power: 201
VI: 1.05
Distance: 9.894 mi
Elevation Gain: 538 ft
Elevation Loss: 279 ft
Grade: 0.5 % (259 ft)
Min Max Avg
Power: 378 192 watts
Heart rate: 106 138 129 bpm
Cadence: 28 101 78 rpm
Speed: 3.2 34.8 18.7 mph
Interval 11:
Duration:
Work: 86 kJ
TSS: 7.1 (intensity factor 0.74)
Norm Power: 191
VI: 1.03
Distance: 2.499 mi
Elevation Gain: 62 ft
Elevation Loss: 72 ft
Grade: -0.1 % (-10 ft)
Min Max Avg
Power: 312 185 watts
Heart rate: 123 132 129 bpm
Cadence: 57 93 79 rpm
Speed: 1.3 24.7 19.2 mph
Interval 12:
Duration:
Work: 124 kJ
TSS: 13.2 (intensity factor 0.855)
Norm Power: 220
VI: 1.16
Distance: 2.405 mi
Elevation Gain: 328 ft
Elevation Loss: 131 ft
Grade: 1.6 % (197 ft)
Min Max Avg
Power: 374 190 watts
Heart rate: 105 141 125 bpm
Cadence: 41 116 69 rpm
Speed: 4.7 30.6 13.3 mph
Interval 13:
Duration: 27:40
Work: 246 kJ
TSS: 19.3 (intensity factor 0.647)
Norm Power: 167
VI: 1.13
Distance: 8.221 mi
Elevation Gain: 269 ft
Elevation Loss: 509 ft
Grade: -0.5 % (-236 ft)
Min Max Avg
Power: 371 148 watts
Heart rate: 95 132 120 bpm
Cadence: 49 99 74 rpm
Speed: 5.2 36.7 17.8 mph
We went to church with Reba, Jason, Alex, & Corbin and Pat's Mom @ Fellowship Bible Church.
I had planned to ride/run after we got back ... but the temp was very slow to rise from the record overnight low of 28 (30 @ our house) - you might not think that is cold but we are in ARKANSAS!!!!!!!!!!! Finally it cracked 50 degrees, so I drove to LR(Little Rock) side of the trail to do a brick (bike/run) workout.
It was very overcast and 51 degrees with 7 mph W wind. I ran into JanF & JanetK and rode with them while I was doing my warm up. I did a few hard efforts and then went to the West end of Rebsamen Pk Rd for the main set of TT (Time Trial) efforts.
Average about 25.5 for 4 miles going East with a little tail wind & 23 back 4 miles into the wind. Then 1 more hard effort for a couple of miles back to the car and then transitioned to the run.
Ran to the turn around for the 5k run @ 8:30 pace (Zone 1) & then 8:00 pace (Zone 2) coming back ... Hey I know this is not earth shattering speed ... but for a transition run after some hard TT efforts ... it felt good ... and gives me hope for getting back to 7:30 pace & below for the run in sprint races ...
Then drove home for a great supper that Pat put together for us & Reba's family ... Roast, Potatoes, Carrots, Rolls, & Chocolate pie ...
Well my FTT (Functional Threshold Test) did not go as well as hoped. Three weeks ago was my previous FTT.
I thought I had improved more over the last three weeks and a with good effort today ... I expected a higher increase in POWER like maybe 15-20 watts ... but the numbers only showed a few watts increase for the 40 minute TT (Time Trial). With an average of about 24 mph (28-29 mph north & 20-22mph going south) for 16 miles.
Excuses for low POWER numbers ... Well ... here they are ...
- I would like to think the problem was the 12-15 mph SSW wind, about twice what it was Sun (see photo of the flags @ http://www.flickr.com/photos/dewonn43/428767034/in/set-72157600002157919/), but power numbers aren't affected by wind.
- I did do about 130 miles over the weekend with 4 or 5 x 20minute 80% FT efforts and 6 x 6-8 minute FT efforts ... but that was what my plan called for.
- I had a stomach virus Wed/Thu last week
- I am cutting back on calories to get my weight down (at least that is going good) for racing
After the test, I did a little test riding on Erik's Lucero ... (it weighs about 2 lbs less than my Trek Madone) ...
Alex helped me clean my van out since I got so much grief about it over the weekend ... See this photo and ride photos from the FGSG ride in the 2007 March Rides photos @ http://www.flickr.com/photos/dewonn43/sets/
Then went to Cook's Landing for the Tuesday Nite FGSG (Fast Girls Slow Guys) ride ... mostly rode easy since I had already done my FTT training ... but did have to hit it a few times just for grins ... There was a huge group of 40+ riders ...
And wouldn't you know it ... I ended up with a 1/2 IM distance on the bike today ... since the FTT / Lucero test ride was 28 miles and the FGSG ride was 28 miles ...
2007 Pre-Spring Ultra Green Goblin 200K This is the 2nd Brevet produced by Dana Johnson of Green Goblin … Dana is doing the “If you build it … they will come thing”, with the Ultra Green Goblin Brevet series … NOTE: there is a Mt Magazine 100K/200K planned for June 9th. Sounds great except I will be training for Ironman Louisville. Friday afternoon … I cleaned my bike … you know the nasty chain deal and crud on the bottom of the frame from all of the Patrick Memorial Fort Roots Assaults … Then went out Friday night for a steak supper (extra protein for the Green Goblin) and it was pouring down rain. Of course I told myself … this is good … it will move through tonite and be gone by morning. still rainin’. 5am no rain … but I can’t see the street from my kitchen window thru the fog. So I washed down my banana (I really don’t like bananas very much) and my POWERBAR with some Endurox R4. Since I planned on doing the entire 150 miles self-contained, I carried the following (including about 20 lbs that I would not normally have with me on a ride): 1) Normal Ride Seat Pack with spare tube, and several CO2 cartridges 2) Normal Ride down-tube cages contained 32 & 26oz bottles of Perpetum for nutrition 3) 32 oz Aero bottle used mostly for racing 4) Camel backpack with the following · 100oz water · 26oz bottle of Perpetum – only partially needed · Several bars that I didn’t need · Tire pump · Tire · 2 tubes · Vest & jacket · Arm warmers · Space Blanket · Gloves · Beanie · 4 Bars 5) Fanny pack with the following · TP (all purpose paper in zip lock) · CO2 carts · Allen wrenches · spoke wrench · Hammer Gel · Money · camera & spare batteries · Endurolytes · sports beans · quarters · a proverbial partridge in a pear tree … 6) Of course, I had: · Cell phone (complete w/ Brevet Admin, Dana Johnson’s cell number & Brevet Support, Grace’s cell number) · Plastic money · Garmin 301 Forerunner GPS · Ergomo power meter As I started trying to figure out the clothes situation when it was damp and 50 degrees but expected to warm into the 70’s … I decided to go with an Under Armour shirt & jersey (pink) on top and TRI shorts & leg warmers on the bottom and no gloves. I rolled out headed to just after in the foggy dark with my flame thrower light, with less than ½ hour to get to the ride start and made it by . I reset my Garmin @ the ride start and it was right on with-in a 1/10 at all of the check points and ride turn points listed on the Brevet card which worked very well. To see the pre-ride photo and other photos go to flickr.com/photos/dewonn43/sets/ and select 2007 & 2006 Ultra Green Goblin 200K Brevets. Around 11 of us rolled out @ crossing the BDB (Big Dam Bridge) in duck soup fog (note the early photos). In addition to the Ultra Green Goblin himself, Dana Johnson, Michelle Williams was making a return trip after also coming for the 2006 fall Ultra Green Goblin. David Smith, a co-worker, from Cabot was there for the 100K ride. Along with some un-identified riders and the three riders identified below. When we got to Crystal Hill road, we picked up the pace so that we could get things rolling. Clay Wilson (formerly from LR but now in Texas), Don Motley(Russellville) & Colin (Okla) rode together for 15 miles and then stopped at the Palarm Liquor store which was the checkpoint for Don Motley since he was doing the 100K and took a photo. Clay rode on … while we stopped. We then continued on for 17 miles to the checkpoint and Clay was just getting his brevet card signed. Don was turning around to finish the 100K and Colin was going to get breakfast … as I was getting my card signed … I saw that Clay had left … so I chased after him since his agenda seemed similar to mine … keep it rollin’. This was a good plan because Clay was a very strong rider and a lot of fun to ride with. He even waited on me at the top of Wye Mtn … Little did we know that the early fog would actually persist for 3 plus hours. But after that the weather was great 70’s and sunny … actually I think we “powered” our way out of the fog/clouds as we climbed . As we rolled along I found out that Clay and his wife have done several “Escape from ” swims. He’s also going to to do the 745-mile (1,200km) Paris-Brest-Paris randonee. Which requires that you do 200, 300, 400, 600K brevet(s) between January & June in the year of PBP which is only held once every 4 years in August. Since this was only the end of my 2nd of 26 weeks of build up for Ironman Louisville I was supposed 3 hours on Saturday & 2 ½ hours on Sunday … so I tried to ride somewhat reserved for this 150 mile fun ride. And even with all the climbing and decent pulls on the flats … I managed to only spend 20 min. of the entire ride above Heart Rate Zone 2. As we “flew” down off of Wye Mountain and neared Roland we hit the 2nd Check Point just NW of Roland and Grace (Dana’s fiancé) was there so that we could made a quick stop to get our cards signed and a photo op and then headed off for the next stop at Avilla. It was a great ride between the Roland checkpoint and . Clay eased away from me as we climbed the various hills between Ferndale & Avilla including one nasty/short one. Just as I finished the short/nasty climb, several Fast Girls (fastgirlsslowguys.com) were on their way home from the Avilla training race and shouted words of encouragement as they passed. I joined back up with Clay at Avilla and then we headed on to Steel Bridge Rd (and Arkansas has how many roads named Steel Bridge that are now concrete???) and many dogs that wanted to come out and play chase the cyclist(s). We passed the 100 mile point averaging almost 18mph. We passed a church sign, as we were climbing a nice hill, which said “Aspire to Inspire before you Expire” and Clay commented that it was very appropriate for our situation. Clay had eased away from me on the hills heading into HWY 9 but he had left a pen at the secret checkpoint for me to sign the time a ribbon color on my brevet card. At that point I could still barely see him ahead on HWY 9 but he proceeded out of sight. Clay wrote a nice ride story that can be found at http://www.arkansasbicycleclub.org/phpBB2/viewtopic.php?t=993 Between Paron & Ferndale I passed a large number of cyclists headed in the opposite direction. The wind out the NE (in our face) @ 8mph was a “nice” added touch in the last 30 miles. I got my card signed at and then headed on to the Final checkpoint at the HWY 10 Shell station just west of Rodney Parham … of course to reach that final checkpoint had to be climbed … which was a good little hill after nearly 140 miles of cycling. After turning in my card … I headed down to the river trails and the BDB … it was a wild sight to suddenly see riders, walkers, runners, roller bladers, etc in mass including David Grundman (camera malfunction lost his photo), Rene LaVergne & his son and Mike Mitchell on a new Mtn Bike. My Garmin GPS & Power Meter both indicated over 8500 ft of climbing (think 40 times ) … Avg’d 17.5 mph thru 100 miles and then slowed a little over the last 50 miles. For the 129 mile (200K) Brevet … I had an Ultra Green Goblin ride time of 8 hours flat & total time of 8 ½ hours counting stops. è http://trail.motionbased.com/trail/activity/2221820
See the following: Heart Rate, Power, & Elevation charts for more info than you may care know and see photos @ flickr.com/photos/dewonn43/sets/ and select 2007 Ultra Green Goblin 200K Brevet. Entire workout (163 watts): Duration: Work: 5529 kJ TSS: 572.4 (intensity factor 0.78) Norm Power: 203 watts VI: 1.24 Distance: 149.05 mi Elevation Gain: 8442 ft Elevation Loss: 8524 ft Min Max Avg Power: 730 163 watts Heart rate: 149 118 bpm Cadence: 123 74 rpm Speed: 43 15.7mph
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