The Pistol Ultra Report

It has been a week since I ventured down to Alcoa Tennessee for The Pistol Ultra races which were run on March 9th and 10th.  I went down to have a Vespa / OFM table at Check-In and during the day on Saturday as well as to help be a guide for vision and hearing impaired runner Jeremy Sexton who was running the 100K.  I was looking forward to the trip as this was one of the races on my radar to run as while I love trails my feet and body have not done as well lately and especially if I want to run a 100 miler this is one to do as it is all on paved greenway trails and while harder on the body are for sure easier to navigate when the sun goes down.  Not sure what I will run next year as, and will discuss this more later, the race has a number of distances over the two days (Saturday and Sunday) from 1/2 Marathon to 100 miles and if you are really looking for a challenge you can do multiple races.

The Event
This all started for me when Gordon Turner, along with Brian Gajus, took over not only the Tsali Ultra Trail races which were run in Almond North Carolina on Sat January 14th of this year but they also took over The Pistol Ultra races in Alcoa Tennessee which has been going on since 2013.  I know Gordon from his great work in timing races in my part of the world with GTRaces - if you need a timing company I highly recommend them - and know Brian from his work on The Yamacraw Trail races which I have run 3 times as well as the No Business 100 which I have not run but have paced once at. 

After talking to Gordon and Brian about Vespa/OFM we came on as a race sponsor and I looked forward to sharing with those who were interested about Fat Adaption and Vespa and how they can greatly help with not only endurance races but even more importantly overall health.  Gordon then mentioned there was a Vision and Hearing Impaired runner, Jeremy Sexton, that needed guides for the 100 miler on the 10 mile loops - Jeremy later changed to the 100K.  While I have to admit having never done this before - being a guide - I was a little apprehensive as was a lot of responsibility never-the-less I offered to help and became part of Jeremey’s first 100k.  Another benefit was I would also be able to check out the course for next year.

One of the unique things about the Pistol, compared to many ultras, is the variety of races offered over the two days - and there used to be more with a relay as well.  For this year you had a choice of a 50K/100K/100 mile that started Saturday morning then a 50 miler that started at 8PM Saturday night.  Then on Sunday morning you could do a 1/2 marathon or full marathon.  One other aside there was an option to do what is called the Double Barrel where you can run the 50K/50Mile, 100K/50 Mile or 100Mile/50Mile.  So you can see there is something for everyone and that is why there is such a diverse crowd as compared to some ultra events - and the course adds to this as well.

The good part about the course - and I am sure some trail runners will say it’s not good:) - is that it is run on a 10mile/10.4mile loop, depends on if you are running the imperial or metric distances, and is paved. This makes logistics easy as you have easy access to multiple aid stations and at the turn around/finish line you can get warm if needed, and it was, as well change clothes and refuel easily.  Now I get it for some this can also be bad as it does provide an easy drop-out place you come across numerous times but I think the benefits out weight this aspect.  An advantage of the course being paved is that you do need to watch out for roots, rocks and such but you did have to be aware of uneven pavement, thus it removes the issues some like me get in running trails in the dark.  Another advantage is you can easily use numerous pacers as they can just jump in for a lap as we did with Jeremy.  The course while not flat with a few rises along the way is far from hilly with less than 200ft of elevation change per lap

The Race
This year there were 400+ participants in all the races and some great times were put down.  In the 50K Hector Falcon from West Virginia ran 3:22:39 to win the men’s race and Audrey Carter was the first women and second OA running a great time of 3:52:19.  In the 100K, which was started just after the 50K the Overall winner was Francesca Muccini in 10:16:25 and the first man was also second OA was Zach Bihlman who ran 11:19:46.  As for the 100 miler The Overall winner and first man was Chris Stamen in a course and Tennessee State record of 14:01:32 with the first woman, and 3rd OA, being Whitney Richman in 18:37:09.  The 50 Mile, which started at 8PM, winner and first man was Owen Thornton in 6:15:53 with the first woman, also 3rd OA, was Shelby Singleton in 8:36:53.  The Marathon and 1/2 marathon started Sunday morning with Jakeli winning in 3:22:17.5 and the first woman being Lucy Fischer in 4:16:56.  The Half Marathon was won by Peter Osickey in 1:24:23 with the women’s winner being Abbey Shepard in 1:50:54.  Also of note in the 100 miler Maurice LaFond at 70 competed the course in 31:47:01 and Steve Troxel completed the Double Barrel (100miler & 50 Miler) by running the 100 miler in 19:55 then doing the 50 miler in 11:59.

Start of 50K

Start of 100K/100Mile

Start of 50 Mile

Pacing the 100K
As I had mentioned I was helping to pace/guide Jeremy Sexton who is vision and hearing impaired and was one of 6 people to do so with each of us doing one lap - I ran the 4th lap.  Having never done this before I have to admit I was nervous as did not want to get it wrong.  I was not too worried about pace as the initial desired pace was in the 9:00-10:00 but knew from running close to 60miles before the things get slower later   into the race.  I just knew form taking to others there were areas where the pavement was a little rough so had to call that out as well as there were very few straight parts as while not super windy it is sort of a meandering path.  Started out a little tentative but got the hang of it pretty quickly - what I was not as ready for was having to speak loudly as I thought I was loud enough but found out I was not.  

Jeremy finishing with Kevin McDonnell

Also, kept forgetting when I would make a comment to an oncoming runner Jeremey would mistake it for me saying something to him.  I did find that the best method to use, as we were tethered on his right side, was to let him go and if he strayed left then sort of tug back and when going right sort of play bumper cars to straighten things out.  We did get caught in one really hard downpour that was also very cold and then had wind, which made it even harder to hear and pretty cold.  Then we came to where the path went under abridge that had water that was over ankle deep and while some went around on the rocks I did not think that was safe Jeremy.  As he was going to change his shoes anyway and we only had a little over two miles to go we just plowed through the water.  We got to the turn around and got Jeremy all changed and fed and off he went with his next pacer.  Jeremy did complete the 100K in 13:32:43 and in the process getting 11th OA and 3rd in his 40-49 AG, he is 47.  He was pretty knackered when done but a little birdie told me he was interested in doing it again next year:)

Wrap-Up
It was a great weekend and look forward to going next year to not only share about VESPA and OFM as well as do a race.  Gordon and Brian did a great job putting on such a big race - especially since people likely come into it with expectations from past years - but as far as I can tell they met those expectations.  It will be good to see where the race goes from here but for sure is one to do.  It was also great to talk to people working toward goals that others in the world would see as crazy.  I do enjoy sharing about how OFM and Vespa can help people not only reach their crazy goals, really not that crazy, as well as achieve better metabolic health.  As for me I will see how my right foot does this year as I know I can run the 50K and go to break my PR and get under 4:30 and maybe under 4:00 but deep down I want to do a 100 miles or maybe 100K .  My concern is if I do the 100K and it is hard on my foot I may not do a 100 miler and truthfully while I want to do one can live if I never do on.

I would encourage you to put the The Pistol Ultra on your schedule for next year and join in the fun - see you then.

Is this the Nail in the Fat Adaption Coffin - NOT

Gravel Worlds 2022

It is always interesting when a new paper comes out - especially when it reveals confirmation bias whichmost of the time is the case.  By the way we all have them - confirmation biases that is - the thing is to recognize them so you can check them at the door when making conclusions from papers and studies.

Such is the case with a recent study (https://www.mdpi.com/2072-6643/16/2/318) entitled: A Five-Week Periodized Carbohydrate Diet Does Not Improve Maximal Lactate Steady-State Exercise Capacity and Substrate Oxidation in Well-Trained Cyclists compared to a High-Carbohydrate Diet

Of course the tile spurred many of those who are largely carb-centric to claim this was the nail in the preverbal coffin of those who put forward a different paradigm.  Sort of interesting that this one paper leads to so many articles such that the public starts to think there is some ground breaking findings but it is simply a number of authors espousing their biases were indeed correct based on a single study.  A study by the way that I think these purveyors of the death of fat adaptation - Using Fat as Fuel -  incorrectly interpret. Here are some examples:

GCN - admittedly they do little the is actually scientific but is more entertainment based:  
Velo - Nothing new for them as if anyone writes anything that may be used to dispel fat adaption they are all over it:   
Trail Runner Magazine - The author admits at least that this study made him feel good- glad he fell affirmed - about his bias: 

So what is in this study - well for one I will give my take but please read it for yourselves.  I find too often people tend to not look into the studies themselves and thus take for gospel whatever they are told.  

This is a quick take from the abstract/study and my observations:
“There is a growing interest in studies involving carbohydrate (CHO) manipulation and subsequent adaptations to endurance training. This study aimed to analyze whether a periodized carbohydrate feeding strategy based on a daily training session has any advantages compared to a high-carbohydrate diet in well-trained cyclists.”

So right off the bat you see this is not about fat adaption or even low carb but about how manipulating carbs might, or might not “increase” performance.  I can tell you very few of us that think Fat Adaption is a great tool for health and performance say that one will go faster, jump higher, etc on a low carb diet.  Most simply say you do not need a high carb diet to do so.  Then there are some, like we at Vespa/OFM, that do say that to better ones “performance” one needs to use carbs strategically as required for a given effort - thus using the fuel required for a given effort and that with training you can up the effort that canoe covers by fat but there is a limit - just higher than most will say.  Also, keep in mind most that endorse a fat adapted diet also are not simply looking at how one performs today but also about health in general for the future.

Next there is the set up for the study - First the Who:
“Seventeen male cyclists classified as highly trained [22] volunteered to participate in this study. All participants were training 15 to 20 h per week and competing in the U23 national-level cycling categories before the study. Participants undertook the study in early November after a two-week post-season break and were informed about the tests to be performed. All participants signed an informed consent form before participating in the study, which was approved by the local Research Ethics Committee (CEISH 113/2019).”

Now while I find it interesting to know what the more elite athletes do and how they train the vast majority that will read most articles that reference this study and their conclusions do not fit most of those in the study.  So, in this case these are highly trained - not the average rider/athlete.  Then you find they are under 23 so they are fit young guys - who in general have not jacked up their metabolism yet and can get by with any number of errors nutritionally.  Also, they in general do not worry about the future as most of us do, or should, and if you are older have less time to correct errors.  Thus, while many use this article to make some general conclusions just seeing who this study was about does not align with a very, very large part of the population.

The Study Protocol:
“Seventeen trained cyclists (VO2peak = 70.8 ± 6.5 mL·kg−1·min−1) were divided into two groups, a periodized (PCHO) group and a high-carbohydrate (HCHO) group. Both groups performed the same training sessions for five weeks. In the PCHO group, 13 training sessions were performed with low carbohydrate availability. In the HCHO group, all sessions were completed following previous carbohydrate intake to ensure high pre-exercise glycogen levels. In both groups, there was an increase in the maximal lactate steady state (MLSS) (PCHO: 244.1 ± 29.9 W to 253.2 ± 28.4 W; p = 0.008; HCHO: 235.8 ± 21.4 W to 246.9 ± 16.7 W; p = 0.012) but not in the time to exhaustion at MLSS intensity.”

OK, a lot here but what I can tell you carb-periodization is not fat adaption and the fact this was done over only 5 weeks and done as it was will not allow the lower/periodized carb group to get their bodies to use fat as it was designed to do and the most efficiently.  This is where I see a major flaw - not in the study per se as it is what they were looking at - in how many read this study.  The study was to see if the manipulation of carbs would lead to “BETTER” performance not to see if being fat adapted or lower carb or using carbs strategically would work but if a particular way of using carbs would improve performance.

So what were the general conclusion in the paper:
“Both groups increased the percentage of muscle mass (PCHO: p = 0.021; HCHO: p = 0.042) and decreased the percent body fat (PCHO: p = 0.021; HCHO: p = 0.012). We found no differences in carbohydrate or lipid oxidation, heart rate, and post-exercise lactate concentration. Periodizing the CHO intake in well-trained cyclists during a 5-week intervention did not elicit superior results to an energy intake-matched high-carbohydrate diet in any of the measured outcomes.”

The bottom line “Periodization” of carbs did not increase performance but also, as the study said, it did not hinder performance.  This is key and overlooked, by accident or on purpose, by many I saw that commented on this.  If there was no difference then why do high carb as you don’t need to based on this study at least.

Here are some of my take aways from this study and then I will follow up with some general observations:

1. If there was no difference then to look at it the another way the carbs did not add anything
2. The fact High Carb people went down in carbs some amount and still performed says the fat did some work.  Imagine if they really worked at fat adaption
3. These are young fit guys so a change to lower carb - even just periodized - will limit the future issues due to high sugar intake with no detriment in performance
4. The study really says little about fat adaption and only deals with high carb athlete cutting back on carbs in a particular way
5. This study does not deal with the long term effects of high carb and that you can still perform on relatively less carbs with no performance hits but long term benefits

Let me here say that those that wanted to use this to say it is time to “Take the High Carb Way or the Highway” and use this study as a proof of that did not get the study.  But I also want to say that most of those that want to dismiss fat adaption simply, and incorrectly, often look at Keto as the only way to do fat adaption.  However, we at Vespa/OFM, and there are others but not many, see the need for carbs for performance but just not the quantity that is being pushed today.  I often see articles that have to give a nod to fat burning for “less strenuous” activities since it is basic science that fat is the best fuel to burn for lower intensities.  I have even seen some articles that say that Zone 2 can be done on fat and even that many do most activity at Zone 2 but then ignore this and go to how they need to up the carbs used.  Think about this for a moment - putting the elite athlete, who is often younger, aside for a moment - even in most marathons and ultras you will be running or riding at Zone 2 for most of it and thus fat would be your best fuel.  By fat here I am not saying taking in fat exogenously but using your endogenous fat that you have copious quantities of even if you are thin and with a lower body fat percentage.  Thus you can burn fat and conserver cabs till you really need them.  Again, this does not mean you will not need carbs but will need far less and thus getting less GI distress and minimizing to netting bonking.

Check out the OFM blogs for more info and remember to read the studies that you are presented for and try and see they really say.  

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

A Busy 13 hours

While not my normal race report, about one race, after the past weekends busy 13 hours I thought I would do one just to show age should not get in the way of doing hard things.

To start this off my usual December trip to So Cal for work was called off so decided to do a couple local races as usually out of town - The Christmas Island Jingle Bell 5K Run and the Holiday Hustle 10K Trial Run, there was also a 5K.  The Jingle Bell 5k is put on by GTRaces who does a lot of races in the area and appreciate Gordon, Shawn and others for the effort that put into the races.  GTRaces has also recently has taken over putting on a couple longer races with Tsali Ultra on January 13, 2024 in Western North Carolina and The Pistol Ultra on March 9th, 2024 in Alcoa, TN (near Knoxville).  The Holiday Hustle was a great trail race put on by Rocket Power and Josh Patton and his crew did a great job, even with Josh hand mowing section father course to help provide a variety of surfaces form ravel road, to grass and also single track.  Both races were fun and highly recommend for next year.

So now for the fun.  First, when I signed up for the Jingle Bell run I had seen it was at 10:30 but did not initially notice it was PM - made sense as was among the Christmas lights on Burnside Island but just did not click in my head - but ended up signing up for it anyway with a scheduled date of December 9th.  I then, in wanting to do a more local trail race and to do one of Josh’s races signed up for the Holiday Hustle and chose the 10K instead of the 5k that was to be run on Dec 16th at 9:AM.  Also, as it is ZRL (Zwift Racing League) on Tuesday's I had a hard race both Tuesdays before each race.  So that was the plan - a hard ride on Tuesday and running race on Saturday two weeks in a row.  Then the fun started, as a bad storm was headed our way and unlikely to miss us - we did end up having a Tornado Watch but nothing in our area - the decision was made to put off the Jingle Bell run from Saturday night on the 9th to Friday Night on the 14th.  That meant not only did I have the bike race on Tuesday morning of that week but also that I was going to race the Jingle Bell 5K at 10:30PM about 50 miles from me then drive home and get to sleep about 2 AM and then get up early to do the trail race at 9:am on Saturday morning about 40 minutes from home.  As my warmup would start at about 9:30PM on Friday and cool down about 10:30am it would make for a busy 13 hours.

As a mentined before I did my ZRL race on Tuesday and it was one of my best ever races on Zwift (Strava data) in getting 25th in a B race and actually riding at 284 watts for 37 minutes which is 3watts over my FTP.  The race was hard in that it was full of short climbs that kept it spicy but just kept pushing.  It was hard enough that I was feeling the effort even a couple days later.

So here is how it went for the weekend running portion of the fun starting with the Jingle Bell 5K Run - here is the Strava data for the race.  I had played golf on Burnside Island before so knew it was hilly and so was the race.  The race Started with a slight downhill but then quickly goes into a long drag uphill followed by some rollers as we followed the road among the lights.  I did wear a head lamp as while you could probably get by without one there were enough potholes and areas I could twist an ankle I decided to wear mine (Petzel Swift RL) and glad I did.  I did 4+ mile warmup doing the course so I could know what was ahead.  For the race I went out at what felt comfortable as knew the hill was coming so was in about 15th or so and over the course of the race ran a fairly even effort and knew the end was a fairly good downhill, a little steeper than I like but good nonetheless less, with a little kicker up to the finishing line.  Was chilly out at about 35F and felt good and finished in 20:40 in 9th OA and 1st in the 60-69 AG.  Probably would have been good to go out a little quicker as in the dark hard to see people even 10 seconds ahead so did not realize until it was too late there were others I might have been able to stay with if had been with them earlier.   After the race, even thought I knew I had more to run the next day, I did a 2 mile cool down for a total of 9.45 miles for the evening.  Waited around for the awards and left about midnight and got home about 1AM.

After getting to bed about 2am I got up at 6:00 so as could get ready to leave in time to get to the next race in time for a warmup.  Got to the Homeplace Hustle - here is Strava data -  and start my warmup about 8AM.  While I was a little stiff and tired I ran the 5K loop - my race did the loop twice - so I could check it out to know what was ahead.  It was a good mix of surfaces.  There was about 1.25 miles of single track in the middle with some nice downhills but knew I would take them easy as a major goal was to stay upright - which I did.  Went out real easy on this one even though was on a gravel road.  Both the 5K and 10k started together so was not sure who was in which race so just worked to get into a rhythm.  The 1st mile was mostly grass but slopped so gave my ankles a workout.  The next mile was single track so just settled in then after mile 2 it was back to grass and a road for last bit then out and do it again.  Came through halfway in 26:36 and from there just wanted to keep a constant pace and not slow much.  Was not sure what place I was in but the person in front of me was for sure going downhill faster on the single track and while caught up some on uphills we stayed about the same distance the whole way.  I ran the second half in 26:58 so only slowed down by 22 seconds for a time of 53:36 and 5th OA and 1st in 60+ AG.  Felt pretty good but for sure felt the effort but was happy for how things went went.  I then a 2 mile cool down for a total for Saturday morning of 11 miles and 20.5 miles in a 13 hour period with 2 good efforts.

While I was sore after the 5K and for sure sore after the 10K most of it was from the pounding of the downhills in the 5k road race and the trail working muscles I have not used much.  One of the main benefits of using Vespa - which I had one 30 minutes before each race - and using the principles of OFM (Optimized Fat Metabolism)is it greatly helps with recovery.  The key is that you get less damage due to reducing oxidative stress so there is less recovery to the place.  Truth is most of the soreness on Friday night after the race was sitting in the car for an hour to get home:). 

Nutrition wise this was a weird one - well for the night race - as I always have a hard time figuring it out what to eat on these late races but usually opt for less but knowing I had a race a few hours later and did not want to eat after the race I had a few more carbs for an earlier dinner than usual.  Actually had some Mac'n Cheese (homemade) as figured would give me a few more carbs to deal with for the next day and not so much for the 5k that night.  I did take a Vespa Concentrate about 15 minutes before my warmup then before the race took a couple BonkBreaker Cola chews as had caffeine.  After the 5K I did have a recovery drink just to take something in.  The next morning before the 10K trail race I had a coffee w/cream and 1/4 cup of oatmeal.  Then before my warmup run I took a Vespa Concentrate and the right before the race took a Vespa Jr. and one BonkBreaker Cola Chew.  After the race had a V8, a good source of sodium, and then some water.

A big takeaway is while speed may go down some as you age, I am 64, you can still do difficult things.  I am not saying everyone wants to do what I did, and admit I have a lot of years of training and train a good bit now, but don’t let age be the deciding factor.  Of course you need to check with your doctor or other you trust but age is less of a factor than lifestyle is.  We all may have physical issues to work with - I have excises induced asthma -  but with diet and other protocols you can still do things many have given up own long ago.

Go out and do hard things by starting small and working your way up.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

The Bluegrass Endurance and Nutrition Rundown #3

Here is my race report for the RAD 110  Gravel Race I rode last weekend (9/30/23)

Here are a couple videos on the RAD110 I found to give you an idea of the course:

Camille Herron won the women’s race at the 2023 Spartathlon in Greece and broke the course record being the first women to go under 24 hours in running 22:35:30, also getting third OA.  The men’s race was won by Greek runner Fotis Zisimopoulos in 19:55:09 that was also a course record and the first to break 20 hours

Tadej Pogacar wins his third consecutive Il Lombardia by soloing 30km to the finish


Men’s XCC Race Highlights from Mont-Sainte-Anne


Women’s XCC Race Highlights from Mont-Sainte-Anne


Sally McRae video on her run at this years The 200


 The men’s Chicago Marathon was won by Kelvin Kiptum in a world record 2:00:35 and for American Olympic marathoning almost important was that Conner Mantz (2:07:47) and Clayton Young (2:08:00) got Olympic qualifying times - the only Americans so far to do so.  Thus with ranking s the US should be able to get 3 runners to the Olympics


In the women’s Chicago Marathon Sifan Hassan ran the second fastest time ever in 2:13:44 taking almost 5 minutes faster than her debut marathon in London where she ran 2:18:33



In the men’s Gravel World Championships in Italy Matej Mohoric won but Keegan Swenson did great getting 5th in a sprint with Alejandro Valverde who got 4th.  Considering his day Wout Van Aert did great in 8th place.

The women’s Gravel World Championships was won by Katia Niewiadoma

Jim Walmsley wins the Roubion-Nice 115k at Nice Côte d’Azur less than a month after winning UTMB to get his entry to next years Western States

XTERRA Trail Run World Championships from Sugarloaf race recap

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

Rad Dirt Ride 110 Race Report

It has been a few days but as I have mentioned before I like to do these race/ride reports as they may help others but to tell the truth they help me to look back and see what I can do the next time to make a race/ride better.  Or, simply do again if it was a success.    

This trip out to Colorado to do the Rad 110 (well it was 112miles) had a dual purpose.  Of course there was being able to ride some gravel roads in the mountains of Colorado - but to tell the truth this is a double edged sword.  While I get the joy of some great roads and scenery it also comes with less air - Altitude, more on this later.  Then the other purpose - and truly one that I looked forward to even more - was to see Tim Barnes, and his wife.  I ran with Tim my last year (1981) at the University of Arizona - well I ran with him in workouts but he was way faster than me so not close in races:)  Truth be told I did not really talk to Tim much at the time back then as he had just come in as a transfer to the UofA and I was ready to drop out of school as it was just not working out for me.  So the interesting part of this was I had chatted to Tim back and forth on FB more than I probably did when we ran on the same team in 1981.  For sure in my 5 days staying with him in Pueblo CO we talked much more.

The thing that got Tim and I talking a few years ago was that we have a similar view on fat adaption and using fat as fuel.  Tim has a business called M360  - started as Therafit - and he works with a number of people trying to get them to work to burn fat by training at HR levels that are beneficial for doing so.  I did not realize it but they also have a restaurant - one of 4 people in his wife’s family own - called Pass Key Italian Restaurant.  If you are in the area check it out as they have a great sausage sandwich. We had some great talks and did one of his classes as well as a nice 75 mile gravel ride the last day I was there.

Now to the ride at the RAD 110 that I did on September 30th, 2023 which, as I said was 112 miles and my GPS said about 8900ft of vert even though the maps and race info said 10,000ft+ and most had over 9K on their GPS's.  While I really like the roads out here in Colorado I am not so fond of the altitude as it does not play that well with me living at 750ft or so and then add in Exercised Induced Asthma it makes for an interesting ride.  When I add in that I have been pretty tired since my getting sick and going to the ER in July my plan for this ride was to just put it in an easy gear and twiddle up the climbs as easy as I could so as not to have breathing issues.  With altitude once you red-line and get into oxygen debt it can be hard to get back.  When I did Steamboat 2 years ago I went a little harder but still took it easy on the climbs - just part of the ride:)  By the way I share this not as an excuse but to say often you need to weigh your condition and other factors and ride smart.  Could I have just gone for it - probably - but then while I may have got a few places better I would not have enjoyed it and last I checked I don’t get paid for this or get a check for placing in my age group.  Don’t get me wrong I am competitive and do want to win my AG when I can but I also am trying to learn to be smarter about things.

I had done a couple rides before the race, one gravel and one on the spin bike during one of Tim’s classes, in Pueblo when I got there and for sure felt the altitude some as Pueblo is at about 4700ft.  We then headed down to Trinidad early Friday so as to get out to get in a little ride.  We went to do the first part of the ride and while we had heard the course was “buttery smooth” there was a more technical part for about 2+ miles starting at about the 5-6 mile point - sure enough there was.  It was nothing I have not seen here in KY but was pretty rocky and slippy on the short uphills so if you lost traction or got the incorrect line you would be off.  As my bike’s smallest gear is a 36 X 32 I have to make sure I keep it moving, and quickly, on this type of terrain or I will lose traction and be stopped.  Was glad we did this as it then did not come as a surprise as we had to do it twice - going out then in the last 10 miles coming back.  

Race morning was nice as not too cold but there was a call for some good wind - well only good if at your back which it did not seem to be all too often.  Also, as the sun came up you could see some ominous clouds out where we would be.  The race had a neutral start but not sure it helped much as we went out on a bike trail that could only take about 3 across at best and with 250 or so riders that really strung it out and when we got to the end of the bike trail and maybe 1/4 mile from gravel they let everyone go so was already far back.  Not that I would race with those up front it does make for a more lonely ride when it stretches out so quickly early on.  Got through the double track pretty well and exited the rougher section for the first steep hill that was on a road and by now things were even more strung out quite a ways.  After the climb which topped out at 10 miles the next 10 miles led to another climd that was on gravel and had some steep pitches then back to nice gravel roads that gradually went uphill to 30 miles where we hit the 50+ plus mile loop than would come back to the 30 mile point.

It was from this point that we would climb up to 8900+ft, the high point of the course, and in this was a 5+ mile climb that was not too steep - till the top - but was on a rougher dirt/grave road.  I felt like I needed to go better on this but also knew that after this climb was a descent then another good climb.  This next climb was on better roads but into a headwind and it started to rain.  This climb was such that when we reached about 70 miles it was going to be largely downhill.  Never rained too hard but enough to get the roads wet and got cooler out and had thunder and lightening.  Thankfully as we went around the loop the rain subsided - even if the wind did not.

From 70 miles it was a good downhill where one could keep a good pace but did get sections where it was windy enough that the same effort that allowed for 23-25 mph went to 18-19mph.  While riding uphill into a head wind is not pleasant there is something about having to work going downhill due to a head wind.  On the way back I thought I remembered a short steep climb at 20 miles but it was not as bad as I thought so held back more than needed.  The next climb I knew was hard was at just before 12 miles  to go and while only 1 mile long did go into double digits for percentage climb.  Once to the top of the hill mentally it was much better as had only about 12 miles to go and that included the double track in the other direction.  Did OK on this but for one line I goofed up on but held it up so was glad for that.  Once back onto the gravel roads I rode in with Darin Sand who I had been riding with for about the last 25+ miles - sure was nice to have company for those last miles.  But, the fun was not over as instead of going back in ‘exactly” the same way we came out they had us circle back in and this included 3 climbs that at least two of them had double digits percentages and the last one showed up at 16+% for one part.  With the overcast skies - sure glad finished before it rained - it was getting darker than I am used to for finishing a race.  As it started at 9AM and me riding in at 8:50:24 it was close to 6PM.  I ended up 190th OA out of 249 (29 DNFs included in that) and 5th in the 60-64 AG out of 8 - looks like I was the oldest rider in the 110 miler. 

Overall while I had thought I would have gone faster and placed better when I look back I am happy with how things went.  I had no mechanicals, did not get hurt, was able to run the next day and ride a 75 miler the day after that - so that is all good.  Also, in looking at the ride I think this was one where pretty much everyone who attempted it was in good shape as with the time cuts and starting late as well as the winds it probably dissuaded a few to go down to the 70 miler.  Would I do this race again - maybe, but would need to be feeling better as with the altitude there is no room for just being tired since then you start at a disadvantage.  I was also happy that while I still got dropped on some descents I did much better so as not to lose as much distance as usual.

As far as fueling I think I got it right as stopped just twice to top up my water and get some coke at one stop and ginger ale at another.  Also, they were pretty quick stops so that was good.  Here is my fueling for the pre-ride and ride which used Vespa as a mainstay.  One of the great parts of OFM and being fat adapted is recovery is so much quicker as less oxidative damage is done as not needing so many carbs.  Of course if I had ridden harder I would have used more carbs but would still be much lower than I am guessing most others on the rides:

Pre-Race Fuel:
- Modified BP Coffee
- Small Bowl Oatmeal W/Ghee and Cream
- Vespa Ultra 30 minutes before race
- UCAN Gel - 30 Minutes before
- Vespa Jr. Right before start

Totals:
 - 852 - Cals
 - 65g - Carbs
 - 55g - Fat 
 - 25g - Protein

Race Fuel:
- 12 Bonk Breaker Chews - Approx one every 1/2 hour after first hour (missed a few)
- 5 oz Coke
- 6 oz Ginger Ale
- 2 Packs Sugar Free Liquid IV
- 2 Scoops Tailwind Naked
- 1 Scoop Tailwind Mandarine
- 139oz water
- 3 Vespa Ultra (1 every 2 hours - forgot last one at 8 hours)

Here is the 3D map of the Race:

Here is the Strava info for the ride: Rad 110 Race

The day after the race I went for an easy run - here - and once I got going felt OK.  Then the next day I went out with Tim to do a longer gravel ride in the Foothills of Pueblo.  The original plan was for 100 miler with a 12 mile climb in it.  However after some thought we went for less climbing and a shorter ride.  Initially the ride was going to be ab out 60 miles but once we were done it ended up being 75 miles and about 3400ft of vert.  It was a windy day but really nice out and while when done was good and tired but that should be expected with all the riding in the last few days.  Here is the Strava data for the Foothill ride and here is the 3D map of the ride:

Also, as this was supposed to only be 60 miles I had not planned for much in the way of calories, relying mostly just on Vespa, so near the end, after the expected miles, had a few gels but felt good.  Here is the fueling for this ride:

Pre-Ride Fuel:
- Coffee w/cream
- 1 Vespa Ultra 1/2 hr before 
- 1 Vespa JR at start

Totals:
- 156 Cals
- 16g - Carbs
- 11g - Fat
- 1g - Protein

Ride Fueling:
- 64oz Water
- 1.5 scoops Tailwind Naked
- 1/2 Packet Sugar Free Liquid IV
- 2 Bonk Breaker Gels
- 2 Vespa Ultra (@2hrs and 4.25 Hrs)

Totals:
- 233 Cals
- 59g - Carbs
- 0g - Fat
- 0g - Protein

So that ended a good week and headed home the day after the long ride and was able to even get in a nice 5 miler on the way home - here.

Lessons Learned

• On drier course like this - yes even with rain - it was dry in enough to make my drive train sound like it was grinding metal - I need to take some lube with me as on the way back the aid stations had shut down the bike mechanic part.
• Need to get out a little faster even if it burns a few matches early as being so far back I end up on my own for way too long and too early.  Thus either go slow alone or work hard alone to catch up - never happens - and still burn matches.
• Work on being more positive early as in longer races I tend to just focus on how far to go and I know I will feel better later as pretty much always do.  Part of this is to work on the second point, going out a little quicker.
• Still need to work on tyre pressure as ran 37-39 but maybe need a little less but if not having inserts need to not go too low but find many go far lower so am sure I can get away with 35-36 as a start

Next on the agenda is the Gravel Revival in Tennessee south of Nashville.  Initially I was signed up for the 100 miler, new this year, but as it is usually pretty tough course and I am sorta tired from the past week and for that matter the past few months I decided to go back and change to the 64 miler I usually do.  The plan is to ride easy with my friend John and just enjoy the ride and the area which is a tough ride but a good one.  Apart from that I will just be doing some riding on Zwift and also do at least one running 5k and a road mile.  I have no idea how the running races will go but the good thing is my right foot has been doing well and so just need to keep I that way.  

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

The Bluegrass Endurance and Nutrition Rundown #2

 There will will be more videos than usual but there was some great racing at last weekend's Diamond League Final (aka - Pre- Classic) but first from some other happenings:

I have shared some of Colby's podcast before but this is a very good with Peter Defty of Vespa that touches on many areas.  One great thing with Colby is he does look at things very holistically which allows for the conversation to cover many areas: Peter Defty: The Intuitive Athlete - Ep 115 Part 1

While Eliud Kipchoge did not get a WR or go under 2 hours you can't say he did not go for it and runs a 2:02:42.  Also, what a time in the women's race as Tigst Assafa smashes - yes smashes - the Women's WR by 2:11 in running a 2:11:53 marathon.  Not a good day for the American men as Scott Fauble DNF'd and Jarred Ward ran 2:11:44, his fastest time in 4 years.  Here is the LetsRun.com review of the races.  This is the last 1K of the men's race and the last 600M of the women's race.  Here is a replay of the entire race.

Video recap of the 2023 Men's Ironman Championship in Nice, France

UTMB might have been 3 weeks ago but was a great race where Jim Walmsley finally got the win he has been working so had for, Zach Miller was in a close second.  Then Courtney Dauwalter won the women's race to cap of an incredible summer with wins also at Western States and Hardrock



Always a good to read the Week Thart Was from LetsRun.com to get some good info and here is the WTW for Sept 11-17

For a more distance running focus here is the iRunFar This Week in Running Sept 18

If you want some good info on bike fitting - warning he does go against the grain, I think rightly, in some areas that people just take as the way to fit bikes - check out Steve Hogg's site.  I have shared Colby Pierce's info (Cycling in Alignment Podcast) and also videos from Neill Stanbury (Bike Fit Series) and both are connected with Steve Hogg.

It's Cross County Season - NAU wins the men's and women's races in Virginia

Want to check out Cross Country results form KY you can go here.  I am sure you can find results from other states as well but - hey I am from KY:)

Here are results from a race close to me - The Wayne County Invitational from Sept 16th, 2023

While this is not directly realted to running or riding the topics covered are important to being healthy and being healthy is critical to performance - well lifelong performance.  Here are a couple YouTube Podcasts with Dr. Jack Kruse podcast I found - Circadian Biology, Melanin, & How to Heal your Mitochondria then this one that piggy backs onto the two parter I shared before - beware this can be pretty deep stuff but stick with it as it is important - Anti-Aging Scientist Wrong? Truth about mTOR, Inflammation, Mitochondria and POMC!

The following are some great videos from the Pre-Classic - aka Diamond League Finals:
The Mens Mile



The Men's 3000M

The Women's WR 5000M


The Women's 800M

A WR in the Pole Vault

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

Using My New G8 Performance Insoles - Part 1

I will be doing a more thorough review in Part 2 of my new G8 Performance insoles (2620's) when I get my Metdome pads I forgot to order initially.  At the moment I have these in my running shoes I just use daily for walking as am not running right now but will be using them in my running shoes and riding shoes.  For my running shoes I did not need to cut the insoles as with my Topo's having a wider forefoot and my size in the insoles being the max for the large it worked great.  For my riding shoes I will need to trim them to fit.  I am using the Level 1 arches moved all the way forward, desired location for proper foot movement, as that seems to work and then, per their instructions, I will go up a level in about 4 - 6 weeks and see where they fit.

But for here I want to share why I use these as I am not fan of most orthotics as in general I have tried them over the years and with regards to running in general can't use them as they make my knees and hips hurt.  For cycling I have had less issues with custom insoles.  With most insoles they are very restrictive and upon initial thinking that sounds good but for me it just leads to more pain.  That said one of the first things you will notice in the G8 is the arches - you are given 5 sizes - is that they are flexible - along with very adjustable on each foot,  as they are not so much there to be support in the traditional manner but are to help to get your feet to change to where they were designed to be.  This makes the insoles more of a proprioception device, more on this in a moment, than what you might consider your standard insole.  Now there may be those out there who need more rigid support and that is between you and your podiatrist/doctor but I hope the goal is to have those insoles as a temporary remedy and not a permanent fixture.  Much like if you break your arm you would not wear a restrictive cast forever but do so till the required healing is done then is removed.

What is proprioception - I have seen it defined as a "sense of body positioning in space" and thus in the case of the G8's the arches and Metdome pads are such that they touch the specific area and you body reacts and over time will adapt and begin to move as designed. This is a much more natural way to work on an issue, such as I have with my foot, and I hope long term will take care of things. 
Let me add here, and I will share more when I fit my cycling insoles, that for cycling insoles work to help keep things where they need to be and as cycling is a much different - unnatural - movement than running these insoles add proprioception that is harder to get riding than running.  Also, as cycling uses the feet differently as a lever there are more biomechanics issues to deal with and I even have some heal wedges for my insoles to help work to keep things aligned when riding.  By the way I did say "unnatural" a we were designed to walk and run but riding - well not sure there.  This doesn't mean we should not ride but there are some different things to the into account as riding has you affixed to an in general - static device your bike and the flow is not the same as when you run.  This is why how we connect to our pedals and sit not eh bike are so important.

Here is a good video I found on the insoles from Bike Fitter Neill Stanbury:

More to come on these great additions to my running and riding tool kit.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)