This past weekend I did my longest ride to data - distance and time - in doing the Solvang Double Century, well actually it needed up being 195 miles. I went into this having done a number of 100 plus mile rides and doing Steamboat Gravel (142 miles/9,5 hours) last year. The ride in Solvang ended up being 10:56 moving time, last miles - including descents - in the dark with lights, but with all the flats our group got - 2 for me - and aid station stops the actual time we were out there was 13: 28 - so a long day.
Here is the Strava Info: https://www.strava.com/activities/6851455114
Relive 'Solvang “Almost” Double Century'
To add to this the last half was quite wet and I even got probably close to hyperthermic as got a flat in the last 15 miles or so going up hill and with being wet and sweating on the descent I really started to shake. Thankfully there was a climb ahead - yes I said thankfully - as it allowed me to warmup up and there was only one other faster descent I got cold on to the point of shaking but just finished up cold and wet and in the dark - why I did not go back out and do an extra 5 miles which now, and I knew I would think this - should have done to get the actual 200 miles. But is was the design made on the spot.
For this ride I had talked to Peter about using more carbs as all my training rides have been very very low fueled as use them for working on my fat adaptation / metabolic capacity but for this, as was longer, and with a group that would probably make at least the start faster I wanted to take in more carbs along the way to keep good supply of energy. Also the way the course was it was more front and back loaded with climbing and as my bike is an 89” Medici Strada with old school gearing (53X39 Frt and 12-24 & speed rear) climbing was not a simple spin up the hill. I wanted to make sure I had good energy to climb in the gearing I had ALL day and not just at the start. Have to say I was happy with how the climbing went as did not use the 24 but went no smaller than the 21 to save my 24 for a bailout gear but did not use it.
The plan was to do my usual pre-ride fueling of a modified BP Coffee (Coffee, Butter, Coconut Oil, 85% Chocolate Square, Egg, Collagen & Coconut Creamer) and a 1/2 Cup of Oatmeal) then 1/2 hour before ride take one Vespa and one packet of Tru-Niagen.
Pre-Ride Intake:
- Calories: 686.8
- Fat: 36.7 g
- Protein: 33.8 g
- Net Carbs: 48.6 g
During the ride the plan was to take a Vespa every 2 hours along with a couple S!Caps and then in my first two 24oz water bottles use SFuels Train in one and Skratch in the other then as I refill use Tailwind, from the single serve tubes but use half a tube per bottle. I also carried some Jolly Ranchers to suck on and some gummy beaked Flavor,ars as these give a slow flow of simple carbs and for me no big spike and crash and do not take many of them. Apart from this I would snack at the 5 aid stations - I think that was the count - and not gorge on anything but just take what I feel like taking.
The forecast for the ride was rain and cooler temps so need to make sure energy was up as body would use energy to keep the body warm as well as for riding. I had to go back and think about what I snacked on at the aid stations but think I pretty much covered it all - if not in order - in the screen shot from Cronometer, the program I use when figuring how much intake I had. I did realize that I did not use as much Tailwind as planned since I did not drink as much as planned due to being cooler. I usually just use the Vespa CV 25 pouches and did so for 3 of them but wanted to try the smaller and more portable Vespa Concentrate packets and they worked great as just downed on then washed down with water - these will be my go to for longer rides as it greatly reduces what I have to carry. Here is the over all intake for the ride that again consisted of 10:58 of riding with total time of 13:28:
Ride Fueling
- Calories: 1444
- Fat: 51.4 g
- Protein: 33.6 g
- Net Carbs: 215 g
As far as the ride it was a great day out if not a little soggy. The only bummer was the number of flats our group had with about 5-6 of them and I had two of those. This made the day longer and reduced the number fo finishers as we had to complete the ride in the dark. I had no energy lags and no bonk so the intake seemed about right for the day. I did a have a few mental issues early on when thinking about how far there was to go. Quite the realization when you get to 100 miles and realize you have the amount left you usually do on a weekend. These times did not last long and is the best part about riding with a group.
This was an important ride in my preparation for Gravel-Worlds in August that takes place in Nebraska and is 155 or so miles with 11,000 ft of climbing. I know that I can ride the distance and as we did have some harder sections - a couple catching back on after flats - it will help mentally in August.
Between relying on fast for most my energy needs and the use of Vespa my post ride recovery was very good. Sure I was tired but after driving 3 hours back to LA on Sunday morning I was able to run 5 miles a a good pace. Then the next three days I rode 50, 30 and 40 miles. Again, did feel tired but for sure the recovery was much better than back in my carb centric days. The rest of this week I will do at most a couple runs and then travel home.
Bottom line - I can not recommend Vespa enough - when used in conjunction with being fat adapted - or just getting to that point - it is the way to go. Check out the posts here for more info on OFM - https://ofm.io/blog/
