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47 Miles and No Flat Tires.

Sunday, March 02, 2014

Yesterday I did a fairly long swim. It was 2 kilometers - twice across and back Lake Cane in Orlando. I only rested once, for about 3 minutes before I started the second trip across and back. I had some leg cramps at the very end, so I felt like I had a really good workout.

Today I had a 45 mile bike ride on schedule, but my calves felt a little sore, I felt tired and I wasn't sure if I should do it. Then I thought, during the triathlon, I have to go long distances no matter how sore or tired I am, and this would be a good test on how I do on the bike when my muscles are fatigued. If I ever felt really sore or over tired, I could just go home and rest then.

I loaded up the bike with GUs (2 of them had caffeine) Fig Newtons, pretzel sticks (for salt) and two 20oz bottles of Gatorade. My intention was to eat more than last weeks 40 mile ride and see how it felt on my stomach and energy level. There were water faucets available near my route, so H2O wasn't going to be a problem.

I started out very slowly, consciously reserving energy for later. I played my long range mind game, telling myself that I was in for a long ride today, all day long if necessary to do the 45 miles. This way, 4 hours wouldn't feel as long as the possibility of an all day ride. Hey, it works for me.

I drank every 15 to 20 minutes and ate about 100 calories every half hour. I wasn't really hungry or thirsty, i just did it that way today. My energy level stayed constant all through the 4 hour ride. I took the caffeined GU at about an hour and a half in, and the other at 3 hours into the ride. I felt pretty good throughout this ride.

At some points I was really in the zone and hitting some high speeds, for me, like 17 and 18 mph. The bike felt awesome, smooth and easy to pedal. My butt wasn't so sore, and I'm really getting used to riding aero and using the lower bars. The ride had lots of turn arounds, and slow points entering traffic, which takes away from the mph average.

I did turn off my GPS watch for 5 minutes while I refilled my water bottles and stretched. Except for that one rest period, I was 'on the clock' whether I stopped or slowed for any reason.

So, I ended up doing 47 miles in 4 hours just under 12Mph average. That's not fast, for sure, but it is okay for a training run, during which I was fatigued from my previous training. I especially enjoyed the times when I was riding happy, at a good clip and feeling so comfortable on the bike. It just felt like the natural thing to do, and not as much work as it had on other days.

So, I have 3 more weeks of training and tapering to go. I won't be superbly trained, but well enough to complete this 70.3 mile triathlon.

Thanks for reading and have a great day.
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  Member Comments About This Blog Post:

GREGGWEISBROD 3/12/2014 1:01PM

    Sounds like a fantastically regimented and executed training session!!! There was so much good information to be gleaned from your post here - a snapshot in how to prepare for and execute during a training session. Really appreciated this, and as always, constantly amazed and inspired by you. I need to really play the long range game in my mind now that I'm cracking half-marathon distances with my running. I think my struggles to finish strong come from not pacing myself better at the beginning. So thanks for pointing that out, I'm going to hold that in mind next week when I try again to hit 13.1 miles.

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STRIVER57 3/9/2014 12:07PM

    bravo.

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LIGHTNINGRUNNER 3/5/2014 9:42AM

    You are doing so well.

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MASRITE 3/3/2014 4:15PM

    47 miles, good for you!! Sounds like you're on your way to finish this thing!!

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MAESTROSHASHA 3/3/2014 2:47PM

    What an accomplishment! emoticon

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RACEWELLWON 3/3/2014 11:38AM

    Woo Hoo !!

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LEWILL1982 3/3/2014 9:00AM

    Great job, glad to read that eating and hydrating helped you. 3 weeks? You've got this, walk in the park!

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MBTEPP 3/3/2014 8:07AM

    Super stamina-building!

emoticon

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LIVE2RUN4LIFE 3/2/2014 10:40PM

    emoticon

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DALID414 3/2/2014 9:53PM

    You never cease to amaze me.

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LEANJEAN6 3/2/2014 8:04PM

    truly amazing--My parents used to live in Altamonte Springs----We visited there all the time!--great run--lynda

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JACKIE542 3/2/2014 7:50PM

    Really great ride and no flat tires that is great, seems like I am always getting flats emoticon

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HILLSLUG98239 3/2/2014 7:24PM

    And to think that you weren't sure you could the 45 miles you planned. Good on ya!

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BIGPAWSUP 3/2/2014 6:44PM

    How awesome are you!! I can't imagine riding 45 miles. You are amazing. I'm so excited for you.

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SPEEDYDOG 3/2/2014 6:42PM

    Hi Vic,

Sounds like you are getting this stuff down pat! Congratulations on the going the distance.

Bruce

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HDHAWK 3/2/2014 6:21PM

    Wow! Congratulations on a good ride.

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NATPLUMMER 3/2/2014 6:12PM

    emoticon emoticon

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1CRAZYDOG 3/2/2014 5:48PM

    Great job!!!!

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BLUENOSE63 3/2/2014 5:46PM

  Yep no one ever got hurt going slow! My advice would be to make sure you take salt tabs as you will need them once you get out of the water and definitely on the bike. You can get them at your local bike store. You will want to avoid the sloshy stomach from the combination of the gels and energy blocks. The salt tabs restore you body natural level and keep you from drinking too much water when salt deprived. I like the STINGER series of food....great waffles, gels etc

Cheryl

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CHANGINGHORSES 3/2/2014 5:29PM

    That sounds like a very good day! Way to go! Butt not sore??? That is great news!

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ROXYZMOM 3/2/2014 5:21PM

    Congratulations! It sounds like you figured it out today and enjoyed it. Your triathlon is coming up fast now. I am really excited for you. You are going to do great!!

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