Wednesday after work, we pick up my car. They replaced a radiator hose, a vacuum hose, and did an oil change. Since we were not going to drive the 15 miles back the way we came to the gym, I decided to go join the local Reality Bikes group ride. This is a seriously hilly ride. I ended up doing the C Ride plus a little 5 mile loop. I actually felt pretty good going up the hills. It was a 22 mile ride in an hour and 20 minutes for an average speed of 16.7 mph.
The biggest climbs on this ride are on Sawnee Mountain. This is the mountain by my house that I like to run on the trails. So Thursday I decided well since I rode it on Wednesday, I might as well run it on Thursday. I hit the trails for a decent run. I did not have to stop at all, though I did have to walk at times.The only bad thing was I did manage to play superman twice and went flying face first. Both times I skidded on the same knee. My knee is pretty scraped up, but luckily I did not injure myself. No more trail running till after the 1/2 Iron. I ran 4.87 in 58:54 for an average pace of 12:06 this is 20 seconds per mile faster then last time.
I took Friday off to rest up for Saturday's mega brick. I woke up at 5:30, had a PBJ sandwich and a banana and headed out about 6:30 for the silver comet. After stopping to fill up my car with gas and buy a pre ride bottle of Gatorade. I got to the comet before 7:45. I set my bike off, had a power gel, and I was off about 7:45.
The bike went spectacularly. My nutrition was spot on. I had 4 bottles of my weakly made gatorade. I took a gel every 20 minutes. At 1:40, just before my turnaround, I had a cliff bar. I started from the Silver Comet Depot and turned around at rockmart. I hit 65.79 miles in 3 hrs 45 minutes for an average speed of 17.5 mph.
At "transition", I put my bike in my car, grabbed my fuel belt, my race belt/gel holder and a cliff bar, made a quick pit stop and headed out towards the Mavell Rd Trailhead. The first couple of miles went great (9:58, 10:07), but it all went downhill from their. I ate the cliff bar in the first two miles, I think this was a mistake. At that point, all I could stomach was my gatorade until after mile 5 where I was able to force a gel down. My legs weren't necessarily tired, but they were suuper stiff. I was walking every half mile. I just couldnt seem to get my legs to go fast. I didnt hurt at all, which leads me to believe I might have been able to push faster
What I learned yestrerday
- I need to adjust my cleats, or possibly change out to the older pedals on my road bike. I am having some pain in my left knee that I am pretty sure has to do with what direction my toes were pointed and how my knee was anglng out on the upstroke. My current pedals have almost no float on them so it makes cleat position that much more important. My older pedals have much more float
- I may not be able to use my new tri shoes. They might be too tight on my right foot. I am having pain on the outside of my foot that I am almost certain is due to my tri shoes. I may be able to use them on shorter races, or I may just sell them on ebay. I have to look closer at them.
- I need to focus on ankle flexibility: My right achilles was aching about two thirds into the bike. It obviously has to do with the flexion in my ankle when I am pedaling
- I need to work on flexibility overall. I am going to focus on stretching, foam roller, trigger point, yoga, and maybe even a pre-race massage. If I can keep my legs loose, it will make the run go much better, plus it may alleviate some of my knee problems on the bike
- A cliff bar at T2 is a mistake, and I may not be able to stomach gels during the second half. While I will not have another chance for a long brick to test the changes out, I feel confident in my new plan. I will not be changing anything on the bike. During the run, I plan on taking shot blocks, which I have used before, and gels if I can stomach them. My nausea is most likely due to the cliff bar. The one gel I did take on the run didnt bother my stomach at all, but I nearly gagged trying to take it down. I think I may bring a few different flavors of gel on the run to see if that helps.
- I will not have a problem finishing this race. Can I do it in 6 hours? Only time will tell. I think it will really depend on how my legs feel. I like the fact that it is a two loop, out and back course. There will be lots of tri club and blogger peeps there to cheer each other on
I am not too worried at this point about the hills on the bike
The Race's Hills