CrossFit Journey - #2

I can’t seem to get out of my own way:)  Let me make it clear "I" can't get out of my
own way:)

After my initial three CrossFit classes and realizing I had to be careful to not over do it I got hurt in a fall - had nothing to do with Running, Riding  or CrossFit - when I was spraying a wasp nest and then ran to avoid a few angry wasps and my shoes caught something on the porch.  I hit pretty hard as got some cuts and bruises , my left hip was bruised for over 2 weeks.  That said I then had the Bourbon Chase Relay that weekend and as it is a team event I had to do what I could.

Those of you you who have done a Ragnar Relay like this (12 people 2 vans of 6 that change out for a 200+ mile journey) know it has it’s own trials that are not just teh miles.  Not just that it is a long event - we took about 29 hours so not much sleep - but you get done running your leg and then you jump in the van which is not the best after running hard and then sit till your vans 6 legs are done and then get some rest while the other van and runners do its legs.  Everyone runs 3 legs, mine totaled about 21 miles.  

With my fall that week I was pretty sore but got by and thought I had escaped any issues during the Bourbon Chase other than some sore muscles from the miles as Sunday morning was sore but felt OK, well till 3pm.  That was when I got up and my back seized which it is known to do off and on so I was back to my back issues.  Due to this I missed a couple CrossFit classes as goal was to take it easy.  After about 2 weeks the back was feeling pretty good so went back to the CrossFit class I do on Wednesdays.

The first class back had as the main focus rowing and we did a 2000m row for time.  I have never rowed before and had watched some video to get ideas on form so that really helped.  Also, helped that this ride was longer one - well sorta and more on why in a moment.  I misjudged the last meters and got a time of 8:04 which for 66 yers old is OK and being my first time was happy with that.  Well, as happy as I could be just missing going under 8:00:)  Really liked the rowing and gotta feeling at some point I will get a rower as is a good workout.

Now the warning about Rowing.  The next week - yesterday - coincidentally it was a rowing class again but this time it was 10 X 250m intervals with 1:00 rest.  While I should have known better I based what I was going to do on my last row which averaged 2:01 per 500m so aimed for 55 seconds or so figuring it was shorter.  So on the first interval as is my bent I went too fast at just under 53 seconds and then settled at 55 seconds or so.  Well till #7 where right near the end my lower back said NO STOP THAT.  I then slowed for the last three but the soreness was already there and the damage was done.  The good part is that while sore it is not like it was before where I could barely walk this time it is just sore so that is good - I guess.

So here is the lesson - and I am here to help you not make the mistakes I make - Intervals rowing are not the same as a longer event, especially for me being new at this.  With the longer 2000m row I could get the row started then settle in to a comfortable but hard pace and just stay constant - thus only have one starting effort.  Also, in this I find I can better concentrate on the key elements of form and thus reduce the chance for injury.  That is where I messed up on the intervals as from my first rowing experience I figured I was doing good so when did the intervals did not account for the constant effort to get started which is much more of a strain than when I did the one time start for 2000m and thus really uses even more upper body.  Then there is the whole idea of speed/stroke count and as this was shorter my brain did not have an issue of speeding up but my body was going to rebel.  A couple others around me for sure seemed to be rowing slower - stroke wise - but were done before me so my mind just tries to say "Go Faster."  I wish I had watched this video before this workout as it speaks to the whole question of How Fast to Row.  So what happened to me was I got to #7 and in trying to keep up the pace I was hunching more and letting my form go out the window and my back said “Stop That.”  I also realize that as my upper body is not as strong on these faster intervals the arms are even more part of it to get started well so I compensate and try and go faster and thus, again, do not use my body as I should.

Does this mean I give up - no - but does mean a couple days off as this is the third time I have put my back out in 3 months.  CrossFit was one of the ways I was going to deal with getting stronger and it will do the job but I need to do so smarter.  Also, I still feel for me rowing may be the best cross training I can do for what I do - but need to do it in a way that I work up to being fast as better to start by being efficient.  I am bummed I had another back issue but the good side is unlike the last two times where I could hardly stand or walk this time it is just sore and warms up faster so just need a few days rest.

Here are some sites I have gotten some good rowing info from, I am sure there are others but learnt a lot from these:

• Dark Horse Rowing 
• Training Tall  - Some of his videos are older but they are still good

Till next time - hoping to be able to have a post that does not deal with injury but success.  I share this as often with CrossFit, and I would guess Hyrox, injuries happen but my guess it is from the same issues I have.  Not ready for what I try and do and then doing it too hard.  

The best advice I can give is:

• Learn form and technique
• Go slow
• Curb your competitiveness till you get to where that is the next progression.
• If older, as I am at 66, realize you are - this is not to say don't do hard things just realize you can't do hard thing the same way you did when younger - just puhisng your way through.

Where I go for CrossFit - CrossFit Green River in C’ville KY

As an aside the picture is of the model of Rower used at the CrossFit Green River - the Concept 2 RowERG but I hear the Rogue rowing machine, Echo Rower,  is good as well and about the same price - actually a little less and free shipping.  When I do decide to get one it will be one of these two.  One thing with Concept 2 is from what I heard they have great customer service and sell all teh spare parts.   That said I hear Rougue has good customer service as well.

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

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

Is High Carb Your Only Option

I was recently reading this post on the difference in fueling for Gravel Vs Road.  First off, I realize
it is a post on The Feed so in large is an ad for things they sell and in truth expect this as they are a business after all.  But in reading the post I did have some thoughts as often happens when reading posts on fueling.

First, is there a difference in fueling between Gravel and Road - well when you get into the article it is actually Multi-Day Races?  The post mostly talks about forms of fuel more than fueling in general as at the end of the day fueling is about supplying enough fuel for a given effort and duration and that does not change.  When you take a particular fuel may change due to terrain or effort but still is about energy expenditure.

I did find it interesting that the one issue I find - regardless of ones view on what to fuel with - is that one of the differences is how the terrain can affect how you fuel.  The article did talk about the need to carry your own fuel quite often.  But, the issue is getting it in when the terrain may make that difficult.  One reason things like bars are less ideal for gravel is it is just hard to open and consume them when the terrain makes it hard to eventuate your hands of the bars.  So, often you need to eat when you can as opposed to when your timing says you need to eat.

Then comes the part where I get frustrated - and I know this comes from my overall view of this ultra high carb approach that is everywhere, and here - as there is no talk about alternate fuels but simply assumes, at least for the author, 100-120g of carbs but one has to ask is this the level for everyone.  Sadly no mention of that,  so if one was reading this and is sold on Carbs are King, since that is pretty much all one hears, they may take away they also need the same qty.  I am not saying the author is saying this but the way the article is written there is no caveat to lead one to ask - What is MY Need?  The problem is even if one asks that and searches online the varius websites that will give a number also only look at carbs as ones fuel and often the only questions asked is what time one wants to run or ride and then they just base fuel intake based on time.  However fuel intake needs to take into account effort over time and if we are honest with ourselves for the vast majority of people that effort is not even close to that which the pros put out.

Based on all of this and how our bodies are designed to work if one basically relies solely, or largely, on carbs for fuel, or for that matter any one fuel, you are not using all the fuel sources you were designed to use and thus not metabolically flexible.  The people who push the carb-centric view tend to ignore endogenous fat as a fuel by simply saying it is for easy efforts and then often using the old, and proven out dated, number of 0.5g/min at 50-70% of max heart-rate.  What has been seen is athletes training to be fat adapted can exceed 2.0 g/min.  What this higher number means is one can burn fat at higher levels than expected and thus reserving your carb stores for when they are truly required - instead of burning carbs, which the storage of is limited up front when the effort is lower.  This is truly being metabolically flexible but to accomplish this one needs to get ones body metabolically healthy.

I and those of us that practice/utilize Optimized Fat Metabolism (OFM) are not against carbs and use them when required for a workout or race but due to being able to use multiple fuel source the carb needs are less.  As mentioned before there is an effort at which carbs are the preferred fuel for the body and this stands for those of us that are fat adapted.  All too often when one seeks out fat adaption the first thing that comes to mind is KETO.  Well we do use KETO as a tool rather than a day in and day out eating plan.  The goal in all of this is to regain our metabolic health to be able to use all the duel sources we have been designed to use.

Let me add here that along with the benefit of not necessarily using so many carbs by saving them when the effort allows.  Again, when racing you may indeed need quote a few carbs but likley not the extraordinary amounts being proposed out there today.  But, also when the conditions, such as heat, lead to not being able to consume as many calories your body still has a source of fuel it can turn to - endogenous fat.  A key component of being fat adapted, and this carries over to even those with a carb focus, is taking in enough hydration which is more than just water but includes electrolytes.  Many times when people think they are not fueled as they should be the truth is they are usually under hydrated.  

So what does this all mean - well if you want to have more than one source of energy that you body can utilize efficiently OFM is for you.  Not only that but in working to be fat adapted the first step is to deal with your metabolic health/capacity which gives you true metabolic flexibility and from this better health which really should be all our goal.

You Have Other Options

If you want more info on OFM you can check out the OFM/Vespa Website.

One of the tools we use is Vespa which is a peptide that works as a catalyst to help burn fat.  You can find more info at the VespaPower website.  See below for a link and code for a discount on Vespa.

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

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

CrossFit Journey - #1

First, let me say there are way more people that can speak to the specifics and benefits  - and
dangers - of CrossFit than me.  My intention is to speak to why I am adding it to my training program and how I will try and work to fit it in.  I will also share some things I have learned, even if in only my first three sessions, and things I think others will benefit from.

Why with finding it so hard to get in enough training for riding and running would I add more to my plan?  I had to ask myself that question and this with my running and riding being less this past year and still tired would I add more.  To be up front my back going out the day before the run portion of the Gravel Worlds 1/2 Double set me down this road.  By the way I was able to do the 1/2 Double (2nd in 50+ for 25K and 7th Men’s Overall, no age group but would have own a 50+ if there was one, for the Double.  Not even sure how I did it but by the grace of God I was able to do so.  But still needed to address the back issue with is not new.

What this issue with my back did was push me to to deal with the imbalances running and riding tend to create.  For me, in looking at a number of options CrossFit seemed the best option - but tailored to me and more on that in a bit.  It also helped that near where I live we have a great CrossFit location (CrossFit Green River - FB Page ) that I knew a couple people at.  Being local and in talking to my friend Scott Hess (Owner of The Spoke Easy Bike Shop in C’ville - FB Page ) this seemed a good place to start.

I had also thought about just joining to a gym and that could work and I could even do this at home and be less expensive, to some extent but would need some equipment, and as I live 25 miles or so from town for sure more convenient.  The issue with this is for me I need some accountability to get it done when it comes to lifting and other strength work as easy for me to just go for a run or ride.  Also, the issue with anything that includes some sort of lifting is technique driven if done correctly and while this can also be a problem with CrossFit it for sure is a greater issue if done at home with me and YouTube.  I knew that one of the plusses with a local CrossFit gym was there would be someone there to help with the technique which is key as in any lifting most injuries not only come from too much too soon but also doing “it” incorrectly.

In my first three visits it became clear that while I may be more fit endurance wise than many when it comes to moves and activities outside my wheelhouse I am far from where I need to be.  One thing as we age, I am 66, that becomes more important is working to maintain muscle mass and with as much riding and running as I do I may maintain the specific muscles to those activities but I am far too weak in all the other muscle groups and that is not good for aging well.  Man was I sore about 30 hours later after doing a lot of sit-ups on my first session - my bad for trying to do too many - and the second class ( only doing one a week for now) I aggravated my elbow with a particular lift that I had difficulty doing and trying to do more than I should.  This was all on me as feel the issue but kept pushing on. Actually this revealed an issue I already had as I know when I get done with a long gravel ride, especially races, my right elbow hurts as just puts a lot stress on it.  So there is another plus that long term will be dealt with.

I did find that once I started the CrossFit and looked up a few moves on YouTube, so as to get some further insight, I started getting lots of videos that spoke of the “Fall of CrossFit” with injuries being one of the main culprits.  Honestly I can see this as a possible issue as there are indeed a lot of technical aspects to the routines and if done tired, which does happen, that can exacerbate issues.  To me the issue more comes from a couple possible areas - first being the instructors lack of making sure things are done correctly - so far I can say that Tim Shepherd who is the instructor for my classes has been great.  He has worked with me on the moves and some weaknesses he sees and has mentioned about scaling the workouts.

This leads to the other issue I see that is largely on the one doing the activity, even though the location one attends may have some bearing on this as well.  With CrossFit many of the workouts are set up and timed so you can work to see if you do better so you need to know yourself and cut the weight if needed and go slower if that is best.  For sure early on I say use less weight - put the ego to the side when the person next you is lifting more and you think you should be there, as well, or even ahead of them - and go slower and focus on form and doing the moves correctly rather than speedily.  The issue with getting close to failure when you try and go fast is that, and this is especially true if you are new to this, your form will start to degrade and while you may push that weight or jump up that box as the workout calls for you will likely not being doing is you should and injuries can follow.

Yea, the class leader can catch this - Tim has told me a few times to use lower weight as I was not doing the move correctly - but we all need to take responsibility for knowing our bodies and what is right for us.  If the move seems hard use less weight, do it slower and ask questions - that is what the instructor is there for.  If they don’t have time to help it might be good to look for someplace else.  This is not even bashing the location as I am sure there are places more set up for experienced CrossFitters so little real guidance is needed but for many who need guidance so as to be successful you need to attend a different place.  By the way you do need to know how to define success for you as for me it is simply to get stronger and balance out my imbalances so I can run and ride better.  

Another thought, and this is how I will use this, make sure you are careful how this all fits your regular schedule.  If you do CrossFit often you will find the the workouts while relatively short are often hard - reason it is called High Intensity Interval Training (HIIT) - so you have to weigh that with your other work.  From my end I am going to work to not do so much HIIT, will do it some weeks and adjust my other workouts for it, but just seek to get stronger as I will get a good deal of my cardio from riding and running as that is where I need it.  I know some have worked to use the HIIT to get there cardio and that works for them but for me as I race - both running and riding - I like the cardio aspect to be more specific to those events.

Again, find the right gym - in my area that is CrossFit Green River - that works for you and if you are not experienced at this then make sure it is one that will help you do it right.  Also, know your body and while you may be completive as I am keep in mind unless you are looking to win some CrossFit competition the only one you need to compete against is yourself.  Hey, I would say even if CrossFit is going to be your sport it is still better and safer to focus on yourself and not compete against the guy or gal next to you.  Another thing to do is work to be part of the community you are in where you are at as to me that is another of the great benefits of doing this at a place rather on my own in some gym or at home.

Is CrossFit for you - I think it can be but you need to know why you want to do it, how it fits your needs and then how you will work it in.   More to follow as I work through this as next for me is to figure out a schedule.  Funny as I looked this up and found a few people that work this out with running and CrossFit but when you also add in riding it gets a little more difficult.  Probably closer to Triathlon training so may look at how to adapt training from that end other than mine.  More to come.

2025 Gravel Worlds 1/2 Double Race Report (25K Run/78Mile Ride)

Let me start by saying the Gravel Worlds Weekend was a great one - even if my ride did not go as I wanted, not many have lately, but as I will reflect on it I “feel” that way because I tend to be too hard on myself and I see it as not as good a pair of races as I expected.  For most of the last year I had been aiming for the Gravel Worlds Double (50K Run/150 Mile Bike) but recently with work and training and after a couple not so great rides, well that was I thought of them, I made the call to drop down to the 1/2 Double (25K Run/75 Mile Bike) and it was a wise decision as will become even more clear when I go over the races below. 

 For starters the weather was an unknown as going into the week it had been hot, very hot, and humid but the forecast was for cooling on Saturday - the day of the ride - and that thankfully happened.  While it heated up for the run Friday, was cooler early and as the start was moved up 6AM from 6:30AM I did not have to deal with the heat .  Then Friday night - when the 300 Mile race was to start - a storm rolled through which delayed the 300 - they did not miss it though as check out this video - and put down some rain and in the process created muddy MMRs (Minimum Maintenance Roads) - not sure how bad it was for the 300 riders but the 150 riders who started before the 78 (yea was 3 miles longer than advertised) did have some hike a bike as did even some of the leading 78 mile riders.  All this said it was good as when I left on Sunday it had rained a good amount and on leaving it poured so would have been a bigger mess out there.  The weather Saturday was great as while it got warm it was not hot and for the 78 was even had a cool breeze at times.

The race week started with a 25K hilly (883ft) run on Friday morning - here is a video I did of the course I did on a warmup ride Thursday.  Thursday I was not sure I was even going to be able to run as woke up fine but then early AM my back went out and was hard to move around.  As usual I was able to ride when my back is out so did a ride of the run course and while hard to get off the bike my back was OK riding so figured would just see how it was Friday morning.  With a start time of 6:30 and needing time to get my back going it was a very early morning wake, 3AM, up and no sleep with my back. 

Got to the Expo center where the races started and did not do much warmup up but made sure to just keep moving and back was loosening up - some.  I did some strides and seemed I would be able to just give it a go but wanted to make sure to go out at 8:30 - 9:30/mile pace - before all this had hoped for 8:00 pace average.  Race started and was slightly up hill to start and then pretty much up and down all the way till the last 2+ miles where it was slightly downhill to flat.  My splits were very consistent with most in the 8:30 range with a few faster that were more downhill sections and a couple slower with more uphill.  Just got in a groove and did not feel much power in the legs so when got passed in last 3 miles could not move to stay with them even though thought I should have.   Felt pretty good all things considered till last mile or so when just felt tired and worked to just get done and save some effort for the ride the next day.  The best part was being able to get in a groove and just stay there and running pretty consistent mile splits.  Here is the Strava Data for the Run.

For the run I ended up 18th/75 OA and 15th/45 in the men’s race.  For the age groups they only had Under 50 and 50+ and I got 2nd in the 50+ out of 10 runners.  The guy who won the age group was 50 and one of those who passed me in the last 3+ miles - he finished 1:40 in front of me so not too far.  My final time was 2:11:48 for an 8:29/mile average.  Considering my back issues and lack of sleep I was happy with that and while my back was far from good I could get around - well till I sat down then it was excruciating to get up and then first steps walking I looked like I felt - old:) Next was to get some rest and with my back that was fun as only two positions did not lead to pain when getting up, laying flat and walking or standing - just figured not much sleep/rest ahead:)

As expected I did not get any sleep Friday night but my back was not worse at least.  The ride started at 7AM on Saturday and while I thought I left myself with enough time I did not factor in how slow I was moving in the AM.  So got to the line with about 10 minutes to the start and no warmup but that was not as big an issue as might normally be as I knew I was not going to go out as fast as I had planned a week before.  Also, and realized this about 1/2 way but in the rush I had forgotten to put on my chamois cream and that was a little worrying.  Was not feeling bad but that could change - thankfully was able to get some at the aid station/checkpoint at about 45 miles.  Thankfully had the rest of my gear and fuel so at least that was good.

As expected the ride went out fast so I quickly could no longer see the front but had resigned myself to that before the start.  The first 15 miles were basically up hill over a number of the endless rollers we would see for the day.  There were to be a number of MMR’s (10 were listed on the course map but were 6 main ones) with the first one being at 15.3 miles and a mile long - they were all about a mile long.  For where I was in the race it was not too bad if not a little slow as was sticky.  But that was far from what I saw from the 150 race and heard from the lead guys in the 78.  By the time I got there we basically had a track to follow with a few soft spots.  The same for the second MMR at 23.3 miles and the 3rd MMR at 28.4 miles which were equally as tacky but ridable and no build up on the bike or even the tyres which were knobby so that was good.  It was good to get a break after each of the MMRs as the tyres could then clear out and the gravel roads were for sure faster.

For the next 12+ miles it was mostly just gravel and while rolling was heading down in elevator.  At 42.6 came to a dirt road that was not listed as an MMR but was just like one but from here on the MMRs were dry as suppose the rain did not come to this section.  This dirt section had a few climbs but again was only about a mile long.  The run in from here was to get to the main aid station/checkpoint at mile 46.2 and abut the low point of the course elevation wise which meant a climb out.  Really enjoy it when there is an aid station right before a climb - NOT.  I did stop at this station as was able to get some chamois cream to help avoid any issue later and also filled up a water bottle and got a coke.  Did not need much water in my bottle as had been pretty cool so not bad at all. 

The next MMRs were at 49.6 and 55.5 miles and as the last one were pretty dry and sorta fun to ride.  Was still feeling OK but just not peppy however knew I was going to try and put in a bigger effort over the last 20 miles or so - which was at about the MMR at 55.5 - to see if I could pick up any places and appeared to do so as started catching people.  At the last Aid station at 58.8 miles I only stopped long enough to get a coke and then was off as only about 20 miles to go.  The last MMR was at mile 64.5 and as the last ones was pretty dry.  Over the last 20+ miles based on the splits GW supplied I picked up 30 places and averaged a good pace.  Did start to get some inner thigh cramps that I tend to get but was able to keep them at bay.  Ended the race and then had to get off the bike as back was fine while riding but getting off the was not so pleasant.

I could tell I did not push as I could have with my back issues as was not as tired as am usually and was at Dust Bowl and was just tired but could not sit so had to keep walking around - not a good way to rest after a race:)  Just did not have any power in my legs for the day - did eak out a bit for the last 20 miles - which is usual when I get these back issues.  All in all if I look at the race as a whole it was a good one - no matter my expectations.  Was interesting in that while I did not feel I had much power my Normalized Power was 213 which was my best of  Gravel Grinder at 198W and Dust Bowl at 200W so that was nice to see. Here is the Strava Data for the Ride.

Ended up 175 OA/572 and 24th/67 in the 60-69 AG.  For the 1/2 Double they only had OA men and women and I was 7th OA/30 and if I there had been a 50+ would have won that.  Of all the ones doing the 1/2 double I was 11th on the run and 8th on the ride.  So all in all good results for the two days. 

Lessons Learned

• It is OK to do races of lesser distance that better fit my training and overall fitness and health
• Really need to work on getting better sleep as this issue with not being able to fall asleep really affects me as when I want to push the pace my tired brain says no and that is not a good thing.
• For the future I need to revamp my training so I get more rest but also get in better quality longer rides and runs
• Need to add in more work that is not running and riding so as to help deal with back issues and some muscle imbalances
• While it is good to review past races I need to be happier with my racing as I am doing well and having high expectations is good but need to temper them with the reality of the moment.

Equipment
Capital Gravel Bike equipped with:

• SRAM Red XPLR 10-46 13SP 1X w/46 Frt Chainring - I do use the Force Cranks and Wolf Tooth Chain rings
• New SRAM Red XPLR Brakes
• Zipp 303 XPLR S Wheels
• Rene Herse Oracle Ridge Endurance + (48mm)
• I will be doing a post on my new bike next  -  bike was made by Peter at Capital Performance Bicycles in London KY.  (.  )

With regard to gearing I have two chainrings - 42 & 46 - and figured as while there is a good amount of vert it is mostly rolling hills with a few short steeper ones but not long so went with the 46.  Another reason for the 46 was I figured I would spend more time near the middle of the cassette so the best chain line and based on the report I got - see picture - that worked out pretty much as planned.  I think I will still get a 48 or so for road rides and a 36 or 38 for more rugged stuff out my way.

Run Fueling

Pre-run 3 hours before

1 Packet Oatmeal w/butter and cream

1 - 120z coffee w/collagen and 5g creatine

Pre-Run 30 minutes before

1 Vespa  Cv25

1 UCAN Latte Gel w/75g Cafeine

Pre-Run Totals

• Energy 560 kcal
• Protein  24 g
• Carbs 70 g
• Fat  25g

Run Fueling

• 1 - 500ml bottle with 25g Goodlife Carbs w/ Goodlife Electrolyte packet - only drank half the bottle
• 1 - Vespa Jr taken at 1.5 hrs
• Totals were 23g carbs for the 2:11:48 run

Ride Fueling
Pre-ride 3 hours before

• 1 Packet Oatmeal w/butter and cream
• 1 - 12oz coffee w/collagen and 5g creatine

Pre-ride 30 minutes before

• 1 Vespa CV25
• 1 UCAN Latte Gel W/75mg Caffeine

Pre-Ride Totals

• Energy 560 kcal
• Protein  24 g
• Carbs 70 g
• Fat  25g

Carried:

• For ride as was looking at between 4:15 and 5:15, closer to 5:15 after getting up in the am I took enough to cover a faster ride so intake was less
• 90g Carbs - Neversecond in gel flask
• 63g Carbs - SiS Gel
• 100g Carbs  - 50g of GoodLife carbs in each bottle
• 10g Carbs - 1 packet of GoodLife Electrolytes in each bottle
• Water - 4.3 Ltrs (2 X 900mls bottles, 2Ltr Bladder, 500ml Soft Flask)

Intake for ride:

• 90g Carbs from Never Second Flask
• 20g Carbs from SiS Flask
• 55G Carbs from one Water bottle
• Total of 165g Carbs (31.4g/hr)
• 2.9lts - water

No energy issues during the ride and the amount of carbs fit the effort.  Could have taken in more but no need.  Also, as cool as it was to start did not take in all the water I carried.

So now the question  - will I do this race next year.  Well like The Dust Bowl my initial response was maybe but as it is days later I want to do this again but can't decide if I want to just do the 75 or 150 or even the 1/2 Double or Full Double.  I need to fix my training and sleep issues and then look my schedule for next year.  I have a few other races I want to do - one is the 200 mile Michigan's Coast to Coast Gravel Grinder and also some others as the Dust Bowl and there are some running races as well.  The easy part is signing up but hte hard part is the training to do well in all of them.

Video Links - Gravel Worlds 25K Run Course (Rode it Thursday) & 69.6 miles of 78 Mile Course

Strava Run   &. Strava Ride 

Here are the two videos:

Run Course Video

Ride Video - Well 69.6 miles of it

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

• What is OFM (Optimized Fat Metabolism)

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