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2007 Pre-Spring Ultra Green Goblin 200K + 50K

Mar 12, 2007
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2007 Pre-Spring Ultra Green Goblin 200K

This is the 2^nd 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 2^nd 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 2^nd 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

Wow - what a difference a week makes

Mar 8, 2007
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The temperature has been in the 70's this week with low winds ...

This is week 2 of 26 for my Ironman Louisville training plan (week 25 counting down to race day on August 26th) ...

My legs feel tremendously better than a few weeks ago.

The workouts have continued to be great. Swimming still needs LOTS of work ... but I have not missed a swim workout yet out of the 5 scheduled workouts. March 13/14 is the TRI swim clinic at the Little Rock Racquet Club.

Tuesday nite was a short 51 minute ride with a few friends ... after a warmup ... did a few TT effort intervals and then a cool down ...

Wednesday was a 4mile run on NLRHS track followed by a 1250 yd swim and then nite was the famed FGSG (Fast Girls Slow Guys) Fort Roots hill repeats. It was 72-64°F and 1 x 9 repeats at EZE effort, since this was a non-ride day. Huge group ... I counted 22 lights that I could see at one time and there were probably more that were not in sight at that moment. Felt very relaxed ... only beathed hard one time for about a 1 minute effort.

Thursday will be a 6 mile EZE run and then a swim and EZE to Moderate 4 mile run on Friday.

Saturday is scheduled for the Ultra Green Goblin 200K http://ultra.greengoblin.com/ which will actually be about 150 miles riding from my house ...

I will be putting less info on specific workouts on this blog ... but the details of my training plan and actual workouts can be found at the following links:

Training Summary http://www.trainingpeaks.com/dewonn43

Actual Workouts http://www.trainingpeaks.com/publicview_summary.asp?p=dewonn43

Other links can be found @ http://dewonn43.vox.com/library/post/dewonn43-links-1.html

On Training Summary you can go forward & backward on the Summary Stats and the Workouts

On the workouts you will see:

Workout Description: - which comes from my training plan

Coach's Comments: - which comes from my from training plan

Athlete Comments: - my comments

And the Workout Data & Time in HR Zones is info uploaded from device (Garmin GPS, Polar HRM, or Ergomo PM) or entered manually in a few cases … when the

Workout Data & Time in HR Zones has zeros ... that means I have either not completed the workout or skipped it (there should not be many skips ;-)

Ironman Louisville 26 week training plan started Feb 26th

Mar 1, 2007
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Well, my Ironman Louisville 26 week training plan started Feb 26th. The plan basically includes:

Swim - MON, WED, FRI -> 1 hour each day
Run - WED 30min, THU 1 to 2.5 hrs, FRI 0 to 1hr, & transition run after SUN bike
Bike - TUE 1.5 hr (with a monthly 40 minute TT), SAT 2.5 to 4.5hrs, SUN 2.5 to 3.5hrs

NOTE: Did 1st 40 minute TT Feb 27th very windy avg'd 22mph w/265 watts avg power

With a couple of race sim(s) in late July/ early August -> each consisting of