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.
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
Equipment
Capital Gravel Bike equipped with:
- 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
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
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
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:
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:
To order Vespa you can go here and use coupon code - tkonvalin15 - for 15% off.
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