I slept in as planned, but before I could get on the bike, I got Cathy up so we could run some errands. Once we got home from our errands I got on the bike on my trainer in my super hot garage. This was at 4PM. I wont make the mistake of waiting till the afternoon to do a long ride. It was way too hot.
I apologize if the rest of this post sounds like I am blabbering or talking to myself, but I need to begin to work out my nutrition strategy on the bike.
Alright, so I set my bike up, popped in LOTR: The Return of the King, and got to spinnin. After 30 minutes, I realized I need to drop down a few gears so I could get my cadence up. I was pushing about 25 mph or more, but my cadence was down like 70 rpm. While I may be spinning faster at that higher gear, I know it will drain my legs of energy, especially when I get of the bike and start my run.
So I began the ride with a basic nutrition plan I wanted to try. I had two bottles with water, ad two with mixed powdered gatorade. Plus I grabbed a cliff Z-bar and three gels. This would turn out to be insufficient. Some of this may have been due to the high heat inside the garage. I was just gushing in sweat. So my plan was a bottle every 30 minutes, the first two would be the water ones and the second two gatorade. I also thought I was only going to be on the bike for 2 hours since I waited too late to get on the bike.30 minutes in, I took a Espresso GU and was halfway through my second bottle. At one hour I ate the Z-bar and was on my first bottle of Gatorade. At 90 minutes, I had a GU and was halfway through my 2nd bottle of gatorade. This is where things went a little wrong.At 1 hr 45 min, I am not sure if I was dehydrated, or if it was the combination of gatorade and gu, but I didnt feel right and my tummy was a little off. Luckily, I had water and gatorade in the garage.I grabbed several bottles of water and the last 2 bottles of gatorade I had in the garage. I sucked down a bottle of water and felt better. At 2 hrs, I opened up a bottle of gatorade and drank it over the last 30 minutes.
0:30-GU, on 2nd bottle of water
1:00-Z-bar beginning 1st bottle of gatorade
1:30-GU, finishing 2nd bottle of Gatorade.
1:45-"Bonk" 1 0.5L bottle H2O
Tentative plan for next long ride
On the 30s GU + H2O
On the hour Z-Bar + Gatorade
Possibly also wear my 2L camel back with H2O
On my next long ride, definitely in the AM, I will try a bottle every 30 minutes again. If that is not enough my next thing will be one every 20. I think in cooler conditions, every 30 will work for me in training. I guess I should also work on calculating caloric intake/usage.
So back to the ride. It felt great. My longest ride on the trainer had previously been 2 hours. That ride was 45 miles. I was determined to get a full 56 miles done before I hit 2.5 hours. I hit 56 miles at 2:28:30. Now, I know I wont be able to ride that fast during the 70.3, but I am glad to have finally hit the magic number for this race. It helps add some confidence to my training for the 70.3 in September. The way things are going for me right now, I really feel I can accomplish all my goals (Sub 2 hr 1/2, finish 70.3, finish full marathon) this year.
I ended up doing 56.53 miles in 2.5 hours for an average speed of 22.56 mph. My average cadence was only 80 rpm. I need to actively work to increase my rpm on these long rides. I also need to find some new movies since I finished up the last of the LOTR movies.
One interesting note. After 2.5 hours on the trainer, it had apparently gotten quite hot. As I leaned over to loosen up the bolts to get my bike off, I actually heard a sizzle as sweat dropped onto the trainer. Wow! That sure does generate alotta heat. I am just glad I didnt end up burning myself. That, and I left rubber on the wheel on the trainer, so I definitely need to check my tire and probably change it before next weekends long ride up in Cartersville