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    BOILHAM   22,120
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Long Ride A Success.

Sunday, February 23, 2014

Today's training session was a long cycle ride for me. A longer ride, breaking new ground in both distance and time. Recalling last weeks long ride, a 31 miler, and how tired I got, I thought I'd eat and drink more this time. Also, I intended to start slower, and not push so hard, to save some energy for the final miles. I planned on doing 35 to 40 miles and at least 3 hours time, depending on how I felt.

I started out slowly, and took nutrition every 30 to 40 minutes. I had Fig Newtons, a Clif bar, 3 GUs (2 of which had caffeine), and 32oz of Gatorade. There were places along my route which had water available, so as I drank Gatorade I planned on refilling with water.

I did so much better today. I finished with 40 miles, 39.94 to be exact, which took me to my door. My time was 3 hours 13 minutes. The best part was that I didn't feel totally exhausted and drained of energy. I did get to stop and rest when I had a flat tire, but I stopped my watch while I changed it.

Happy to report I'm improving little by little. I even got to ride aero (using tri bars, and drop bars) a good deal of the time. When I first tried to ride aero I could only do it for a few seconds at a time. My body just isn't as flexible as it was, so I had to learn to maintain balance and feel comfortable in this new position.

So, I'm a little stiff right now. Sore shoulders and legs. My troublesome knee feels fine. Hope muscles and knees are all okay tomorrow!

Thanks for reading and have a great day.

edit: I had a request for a picture of my bike. I don't have any of me with the bike just yet, but here's a picture from the web. It's a Windosr Bristol, an 'entry level' road bike fit with tri bars and pedal cages. Works fine for my bike fitness level, and the cost was right for me.

I've added a new seat, water bottle cages, Gatorskin tires and various pouches for food, spare tube and tools.
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  Member Comments About This Blog Post:

LISAINMS 2/25/2014 3:51PM

    Nice ride! Hope you recovered well. You should target about 250 calories per hour (while on the bike) for your 70.3 -you may already know the calculation for that and they should be primarily carbs. It makes a huge difference in how you will feel when you hit the run. Also, be careful of using solids. I alternated 1/2 of a Luna bar or a gel every 30 min except the last hour only gel. Gatorade G2 for electrolytes and supplemented with water while taking a gel. Fig Newtons are a good, easy digestible carb. I like pretzel sticks on the run. I'm tired of sweet by then and really need the added salt. You're doing great!

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BUTTERFLY-1976 2/25/2014 3:23PM

    emoticon

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LIGHTNINGRUNNER 2/25/2014 11:32AM

    You are doing amazingly well. Keep it up.

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MBTEPP 2/24/2014 10:59PM

    emoticon and emoticon

You are determined to conquer! That is the way to push your boundaries, and improve your fitness.

Glad it went emoticon

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MAESTROSHASHA 2/24/2014 9:53PM

    Glad to hear your long ride was a success! emoticon

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WOW1966 2/24/2014 3:56PM

    Nice wheels!

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WILEE323 2/24/2014 1:50PM

    I can't wait for the weather here in Iowa to shape up so I can get back on the bike! Thanks for letting me live vicariously through your rides.

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IFDEEVARUNS2 2/24/2014 10:58AM

    Good for you! emoticon emoticon

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ROXYZMOM 2/23/2014 10:55PM

    Totally awesome! I love how you tweaked your training and nutrition and made it work!
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STRIVERONE 2/23/2014 9:32PM

    Do you have clamp-on aero bars or a dedicated tri-bike? If you have a photo to post, I'd be interested in seeing your steed.

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1CRAZYDOG 2/23/2014 9:21PM

    Awesome!!

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LEWILL1982 2/23/2014 8:16PM

    Food definitely helps with endurance on the bike. Electrolytes are crucial too. I don't think we realize how much we sweat when we feel the wind blowing as we move. Glad to hear you had a better ride today! Great job!

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SPEEDYDOG 2/23/2014 7:53PM

    Hi Vic,

Great going buddy! I am glad your knee is OK. Maybe you found that hydration and some nutrition during the ride does the trick.

Very adventurous of you to shoot for a higher mileage number. I hope tomorrow you have the good type of soreness. You may need a rest for a couple of days. The muscles build back up during rest, which I know you you know.

Congratulations!

Bru
ce





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DALID414 2/23/2014 7:13PM

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NATPLUMMER 2/23/2014 6:23PM

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JACKIE542 2/23/2014 5:43PM

    Glad you had a better day!

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MASRITE 2/23/2014 5:20PM

    Sounds like nice ride. You're doing great on your training!!

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BIGPAWSUP 2/23/2014 4:44PM

    That is an awesome ride my friend. Congrats on really getting it done!

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SEABREEZE64 2/23/2014 4:34PM

    Great ride! I love reading your running biking commentary (blogs)!!!

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SMITTY4RL 2/23/2014 4:27PM

    Your ride sounds awesome! Fueling seems to be a big deal, as I'm finding. Have not tried Fig Newton's, not sure how to get them from point a to be without crumbling them ;-). Way to go and congratulations!

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LIVE2RUN4LIFE 2/23/2014 4:01PM

    Yes, indeed, food is your friend!
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RUN4FOOD 2/23/2014 3:12PM

    Sounds like a great ride. Congratulations! Glad your long ride went well.

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ONEKIDSMOM 2/23/2014 3:04PM

    Great progress, there. As I contemplate the potential of a "real" road bike someday, your experience gives me a guide of what I might have to look forward to. emoticon emoticon

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WIFE48 2/23/2014 3:00PM

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