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)

The Bluegrass Endurance and Nutrition Rundown #1

I am going to try to start up a post I used to do on my running blog (Bluegrass Runner) that was called The Weekly Run Down.  But to start it will be a Bi-Weekly rundown - well that is the goal - as just don’t have the time and this way I can collect interesting, well interesting to me, posts, results and other things I find during the previous two weeks.  That said if I can get organized it may end up being weekly again at some time.  One difference is unlike my old posts that focused on running these will focus on much more as my blog is about Endurance, Health and Nutrition.

So here is the first one to start and will be a shorter one:

Can’t help but start with Jim Walmsley finally getting the win at UTMB on his fifth try and having moved to Europe to focus on getting this win.  Also, Courtney Dauwalter finished of an awesome summer after wins at Western States and Hardrock by also winning the women’s race at UTMB





It was a big day (9/2/23) in Europe with not only Americans winning UTMB as we also saw American Sepp Kuss take over the lead in the Vuelta de Espana after a win a couple days before in Stage 6 and finishing with the leaders on Stage 8

The last two weeks or so have been full of great track and field with the Worlds from Budapest and then a week later a Diamond league from Zurich and Shenzhen, China.

Here is the Chicago Marathon elite field - as well as here is an update 

The 2023 NYC Marathon Elite fields are announced

I have been dealing with some foot issues and in looking for some good exercises to do I came across these videos from Kit Laughlin and will be using the ones for the feet for sure - especially this one

I also, and shared this else where and have listened to some podcast by bike fitter and coach Colby Pierce on Spiral Twist and these are well worth a listen and watch:
Cycling in Alignment Podcast page with links to various podcast mediums
Youtube Channel
Talk with Bike Fitter Neill Stanburry - talks much on Asymmetry
Part 1 on Spiral Twist - Asymmetry
Part 2 on Spiral Twist
Part 3 on Spiral Twist
YouTube video on exercises in Part 3

While this is not on sports it does deal with health and to be your best in sport you need to be healthy - even if many that excel may be fit they are not healthy.  I also shared these elsewhere but if you want to really stretch your mind and have time - these are not short podcasts - these two podcasts with Dr. Jack Kruse and Andrew Huberman are great, I am for sure checking out what Dr. Kruse has to say and share:
Part 1
Part 2

Kare Sabbe gets the Supported Pacific Crest Trail FKT

Gwen Jorgensen and David Cantero win the World Triathlon Cup in Valencia this weekend

Super League Triathlon results from today's (9/3/23) Toulouse race for men and women

Coming up this week on Sept 9th - The Xterra European Trail Run Championships

I have written on this with regards to looking at the pros and this is a good article on this subject as the vast majority of people who ride, and this applies to running, are not pros - Don’t Fuel Like a Pro! What You Can Learn from the Tour de France.  

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

• What is OFM (Optimized Fat Metabolism)

Where to go from Here - What’s Next - Part 1

With my deciding to not start Gravel Worlds, the run or the ride, at the end of September the next step is to look ahead.  I do have an issue, probably due to come OCD tendencies:), to obsess on past events that do not go as planned so by delving into writing about the “What’s Next” I can work though not worrying about the “What Could Have Been” and instead look into “What Can Be.”  I should ass you do not want to ignore the past, since you do not want to repeat it, but you should not dwell on it or you will impede moving forward.  Sorta like a coach I had when running in HS that said don't look back unless you want to go that way.  However, that is not entirely correct as you do need to glance back once in a while to make sure you do not repeat the errors of the past, hey even working to repeat what was succesful, but then spend more time focusing forward.

The first thing is to get my right foot on the mend so to deal with this initial stage I am not going to run for at least two weeks and not ride for at least a week.  Once I reach those general dates I will evaluate where my foot is with regards to running and riding.  I am pretty sure I can get back to riding in a week as when the foot is doing better it does not seem to get hurt from riding. Part of the healing process over the next week is to see a chiropractor to get adjusted as I know I am off and I also want to see a PT but I need to find one that is open to other than just manipulation and such as in the past things like dry needling have really helped.  I have a PT near me but in checking his site it said he was closed till further notice so need to check into what is going on there.  If that does not work out then will have to try another avenue but want to get this done in the next week or so.  The other thing is I know some exercises I need to do but don’t want to do them til the foot is pretty much pain free as often those exercises we do to help only hurt if the injury is still present.

Along with just getting my foot better so I can do what I love to do, train, I also want to sort things out in time to do my race/ride in Colorado the end of September and another ride in TN near the end of October.  I am pretty confident I will be able to do both rides and hope I can run some but will have to do what it is best long term with running and if that means an extended time off from running then so be it.

I am pretty sure, and I think I shared this in the last post, that my foot issue is not just about my Accessory Navicular Syndrome but that it may simply create a place of aggravation.  Since the Posterior Tibial Tendon attaches to the Accessory bone it can get stressed and also add to that being the bone is prominent tends to rub on the color of my shoes which adds further aggravation when it is already angry.  Also, probably aggravating things is that due to having narrow heels and low volume feet I tend to tie my shoes pretty tight and often get a very sore area across the top of my foot that can then create issues elsewhere along with the tendons on the top of my foot.  The other thing that happens is the soreness leads, I am pretty sure to me over compensating and that can create its own issues.  Another area I need to look at is farther up the chain from my foot/ankle as it is my belief most all issues we have rarely originate with the place of pain or injury.  For me I know that my right foot tends to turn out more easily and thus create issues when landing on it and think this extends up to my hip.  So I need to look at all of the above and work to correct it.

I have been listening to some great podcasts by bike fitter Colby Pierce and in a number of podcasts, including a three part series, he talks about Asymmetry and Spiral Twist and I can see much of this in me.  I will share the podcasts below as I think they are important and not just for riding.  I will also share a YouTube post he did with some exercises to help work with the twist.  I highly recommend listening to his other podcasts while talking about bike fitting much of his talks deal with what he calls “bio-individuality.”  I really like that term as while many principles are universal how they are actually applied are very individual and this applies to nutrition, training, bike fitting and many other areas.

• Cycling in Alignment Podcast page with links to various podcast mediums
• YouTube Channel
• Talk with Bike Fitter Neill Stanburry - talks much on Asymmetry
• Part 1 on Spiral Twist - Asymmetry
• Part 2 on Spiral Twist
• Part 3 on Spiral Twist
• YouTube video on exercises in Part 3

The plan is to come up with an exercise regime, I know “regime” that sounds like a harsh word but is what it is, that will deal with a number of issues.  I realize in this while I want this done ASAP that I have to start slow and for me need to be very intentional so as to keep this up.  A part of this is also realizing as I do not do this for a living and have limited time I need to make sure to “make time” for this work even if it means less miles running and riding.  This is one of those “do as I say not as I do moments” as I tell this to everyone - to see that work other than running and riding such as rest, mobility exercises and such is to be counted in the time spent and not just added to it - but often I either over do the time I spend or just don’t do the needed outside work so as to run and ride more.  Just like rest - mobility work and other exercises are just as important as the running and riding that is to be done.

The next step in this planning is to review why I do what I do.  By this I am not just talking about why I run and ride but why I tend to gravitate to the more extreme lengths in running and riding.  It was in another podcast by Colby Pierce - yes another podcast but had lots of time driving home early from Gravel Worlds - where he asked why do we do extreme events.  For example - why do we feel the need to do the 200 at Unbound or 150 at Gravel Worlds and not be satisfied to do the 100  at Unbound or 75 at Gravel Worlds.  I have to admit my brain sees the longer ones and for some reason tell myself that the shorter event is not enough - not really sure why but that maybe I like the challenge.  However, the truth is the shorter rides, and runs, are probably often the best and in their own way just as hard, after all shorter usually means faster so in their own way just as hard.  I wrote on this, regarding be satisfied with shorter events, as well some time back here but again don’t always listen to myself.  This is not to say the longer rides and runs are wrong but we do not have to see them as more than the shorter but see them as different challenges.  So the question to ask myself is do I need to do the most extreme or longest race when faced with choices and not just default to the longest one.  As an example while I still like riding longer rides but running long tends to not play nice with my foot and truth is I want to work to get under 19:00 for a 5K and thus want to focus on shorter runs next year to work on speed.  I hope also in doing this it will strengthen my feet to I can run longer when I want to.  Maybe next year I will go for the Gravel Worlds 1/2 Double - MAYBE.  But the most important thing is to not just default to a distance or event but really think it through as to “WHY.” And ask that of each event.

So that is it for Part 1 and in Part 2 I will look more at specifics to plan out the year coming up and what I need to do to do so.  Yea, this year is not over but in some ways it is as with a focus on strengthening my foot I need to take a long term approach.  I looked back for some past posts and saw I had the same issue back in 2019 and it to related to starting to run trails.  I know trails are good for strengthening my feet and other areas but in thinking though it with my foot issue I need to start with some more strength and mobility in my foot then hit the trails to build on that.  Instead of just jumping in and leaving on the trails to do the work.

Till next time.

Backing Out of Gravel Worlds - Making Hard Decisions With the Future in Mind

At least i got in one ride in Nebraska

I write this more as a way for me to think through things however if it helps someone else in the future that is a plus.

I am sure I am not the first person to back out of a race they have planned on doing for over a year but it is still a tough decision.  Even harder is that I waited till the day before to make the decision as I kept hoping for things to get miraculously better - all the while sorta knowing it was not probable.  To be honest I should have decided to not do the Gravel Worlds Double, or even just the ride, a week ago but again hoped for things to get better.  I have to say sitting here writing this with my foot throbbing some makes my decision make more sense.

My right foot has been sore, and even swollen, in some manner since after Yamacraw at the end of May and with my usual myopic focus on doing the Gravel Worlds Double I never took the rest I really needed.  I took a few days here and there but not the extended rest I needed.  Since the soreness seemed to wax and wane - who uses the term “wax and wane”, I guess I did - I thought it would slowly go away.  However, it never did fully get better and after long runs would flare up.  It did seem to feel better on long runs once warmed up but truths it was probably still being hurt as the pain/soreness came right back once done or at best a day later.

The good thing was that in general it did not seem that riding was causing any issues so kept up riding when I could.  However, I did notice over the last couple weeks that while it was no where near as bad as when I ran my foot was still sore after a ride.  On my last 100 miler on Zwift I could feel some soreness and I think I was over compensating as at the end of the ride I got a bad cramp in my inner thigh - same leg as my sore foot - and can’t remember the last time I had a cramp in that area.  So, instead of things getting better things were actually getting worse and I was just praying it would get better with no inkling it would.  The final sign was I did a 5 mile run Wednesday and the foot was sore the whole way and then did a 40 mile ride (where the picture is from above) and it was also sore the whole way and more sore afterwards than usual.  Running 50K was for a sure a no and after the ride I realized it was nto going to help anything and with Gravel Worlds being self-supported I did not want to get stuck out in the middle of nowhere or maybe worse force myself to finish and make things worse.

Not entirely sure the exact issue but know it is at least exacerbated by a condition I have called Accessory Navicular Syndrome which a very small percentage of people have - I guess I am special.  I have it on both feet but is much worse on my right foot.  It is an extra bone under the ankle area and the Posterior Tibial tendon attaches there and as the bone sticks out it can rub on shoes and also also be an issue if foot is not really stable - which mine is not.  The right side seems to be much bigger than the left and over years of rubbing I think there is probably some scar tissue there.  

All his said I am not sure if it is all the extra bone that is the issue but a combination of issues in my foot that just stresses it out.  I say this as the pain seems to run from my arch to the extra bone area to above the ankle and even on the tendons across the top of the foot - I do know at times I tie my shoes too tight.  Over the next week I will be looking to work out a plan to get this under control and strengthen my foot.  This will start with a good two weeks at a minimum of no running and will wait about a week to evaluate if I can start to ride again.  

I do have a race in Colorado the end of September so hope I can at the least get things under control to be able to ride with no pain.  I still want to get things corrected for running but may have to keep running to short stuff - like 5K’s - till my foot is strong enough to handle longer.  In some ways that is OK as while I like 50K’s I was looking to run shorter and work on speed next year to get my 5K time down and maybe do some track races later when I turn 65 in some Senior Track meets - maybe.

I have been listening to some podcasts by a bike fitter named Colby Pierce (Cycling in Alignment) and in a number of them he refers to the old mindset in cycling that pain was part of training - or something like that - and he is so right.  This was not limited to riding as running often had the same mindset.  Now this is not saying if you are doing intervals you will not hurt in some manner but more that we tend to just feel pain and have the sense that we need to just suck it up.  I Have been there and still have vestiges of that and it is nto a good mindset as more often than not leads to other and more serious issues. That was were I was with this current issues as while I knew I had a problem I put off dealing with it and just accepted it.  As usual if I had dealt with this months ago after Yamacraw I might have been good for the Gravel Worlds.  I have been getting better at this but in this case just did not stop and reflect more on the problem and count the cost of not dealing with it when it cropped up.

One of my goals is longevity in running and riding and that will not happen if I do not take seriously issues like I currently have.  Truthfully having a goal of longevity made this decision easier even if not easy since it was backed with a bigger goal than just this one race.  Even while when younger I could often just run and ride through issues often not dealing with them still led to issues but now I am older the consequences are greater and thus need to be taken more seriously.  I need to take this issue and learn from it and take some time to decide on what changes I need to make to get better and stay better.

Some areas I need to review and change with my paradigm:

• Add in strength and mobility work - need to see this as important as the actual running and riding and even replace some of my riding and running with it
• Not be so focused on distance in running and riding but on quality
• Work on alignment issues - as they affect my running and riding
• Be more intoned with what is working and what is not and being ready to deal with niggles while they are still niggles

More to follow but this is my start at changes

Gravel Worlds Double Weekend Workouts

Quite the last three weekends workout wise.  After getting sick about 4 weeks ago and being in the ER with severe dehydration I noticed that I felt I had lost some endurance - which I felt on my first long weekend workout 2 weeks after my ER trip.  But with the Gravel Worlds Double coming up August 25th and 26th I needed to get some good work in.

To do this I had planned three good milage weekends all the while keeping an eye on how my right ankle feels as it gets sore after long runs.

The first weekend was Friday July 21st and Saturday the 22nd.  The Friday workout was a comfortably paced 20 miler and as was my first long run since getting sick I went out really easy.  Felt good on the run and legs were good afterwards and ankle was just a little sore.  The second half of the weekend set was a 110 mile ride and was worried a little about this with the heat that had been around, in the high 90's to 100's F but thankfully was cooler - still hot at end but not what it had been.  The ride started well and even went pretty hard in places but paid for it later as the last 25 miles or so were a drag and just finished with an average pace much slower than usual.  That said looking back it was a good ride and a good end to a tough two day set of workouts.

The second weekend (July 29th and 30th) were back to back longer trail runs with Peter up in the Wrightwood CA area on the Pacific Crest Trail (PCT) so also got in some work at altitude.  Day one was supposed to be a point to point run but when we got to the start we found the road closed so changed to an out and back.  The original run was to be about 13 miles at about 8000ft but due to the change and now was going from Vincent Gap - up to Mt Baden Powel and then out to Windy Gap and back for an 18 miler (See Map Below) with about 5245ft of vert.  The run went well but have to say the downhills killed my thighs and my ankle was sore afterwards.  That said it went well but knowing I had another day of this was a little scary as had not done long back to back runs like this in a very long time.  The next day we ran a 12.3 mile loop (See Map Below) from Wrightwood that went up the Acorn Trail (steeper then the Baden Powel start) then over to the Mtn High Ski Area and down to Highway 2 and back to Wrightwood.  Legs were sore to start and that the run starts up hill right away made for a more casual start but that was good.  Once got rolling felt fine and then the descent down to Highway 2 was a little hard on the legs but finished up good on the 3.2 miles of downhill to town where I ran at a good pace and felt good.  When all done while legs were sore but I was much better than I would be - so the end of weekend #2.

Weekend #3 was not meant to be as hard as the other two but still a good amount of milage and effort.  Also, that week I did two good running workouts with some 20/60’s on Tuesday then a Tempo run on Thursday to give me a Total running milage in the last 6 days at 48 miles.   The 110 mile ride on Saturday was a good one, after a good last 7 days, and was much better than my last ride and got some good sections in and finished feeling strong.  Unlike the last 110 miler I did not slow anywhere as close to as much this time.  To finish out the weekend I did an 8 miler Sunday morning that turned out to be at a good pace after starting out slow.  Other than my ankle being sore it felt pretty good.  

The goal now is to reduce my running miles to get my ankle healed up well before the Gravel Worlds 50K run.  I will still do some intervals but just enough to keep my legs where I want them to be but feeling fresh.  With regards to riding will do what I can this last week at work in So Cal and get in a few Zwift rides next week but as with my running do just enough to keep my legs fresh and ready to race.

Again, after being in the ER 4 weeks ago I think this was a good 3 weekends of running and riding.

Here is the 17.8 Miler

Here is the 12.3 Miler

Update #1 on CGM Use

Spike is from Tortillas

Here is a short update after my first two weeks with my Levels CGM - using a Freestyle Libre sensor.

As I stated in the first post I was mostly going to get used to the CGM and how the data works for the first 3-4 weeks and that is what I have been doing.  I have seen spikes when I expected them - such as eating a Pizookie ( https://www.bjsrestaurants.com/menu-item/salted-caramel-pizookie-2) which is a sugar bomb I rarely eat or having some tortillas - in this case only three small ones with some Menudo.  But also saw that oatmeal with cream and nutter and nuts, even with honey and blueberries did not generate the spike I expected.  That said I would really need to do an experiment for me to see how I react to oatmeal with the other items in it.  Also, noticed on my 110 mile ride this past weekend I did not get a noticeable spike, that I can see, from taking in carbs in the form of Gel chews but did see one when done and taking in some carbs. 

To do some of this investigation I still need to learn how to download the native data so I can look closer at the long ride and at the timing of when I took in fuel.  I want to look at some other runs where I did not take in any fuel but just to see what is up.  This is part of my wanting to see how fueling for me works and the timing.

I did notice initially is I had some pretty low numbers when sleeping but over the last week not so much so not sure if it is just a matter of things leveling out or not.  Or maybe just how I ate on those particular days before going to sleep.  Another one of those areas to look at.

Now this may be me but I can really see how this can help one work to minimize spikes.  If you are completive or like a challenge just knowing, via seeing past spikes, that certain foods will spike my glucose I will work to avoid them to minimize spikes.  I am also seeing that my body takes care of these spikes very quickly as while I have seen a few good spikes they are very short in duration.  The flip side of this that applies to most is I can imagine that of one endlessly had these spikes ones body could break down over time.

As far as comfort I really do not notice it is on.  The one thing that is a little bit of a pain - not literally - is the CGM takes the reading from interstitial fluid so is why it is on the more fleshy part of your arm and from others that have used one I was told if you sleep on it you can get some faulty numbers at night.  Truth is for me it would not probably be an issue but as I am a little OCD now I was told this I try and not sleep on that side:). But other than that no issues at all and am about to change it out as the 14 days is ending and even the cover held up well - sweaty running, showers and all.

My plan is over the next two weeks to further see how things affect me and work to avoid some of the things I have already seen do so.  Also, I am going to try downloading the raw data so I can see what I can do with it.  Not sure I will have enough data to do much at Gravel Worlds but do look forward to see how my body reacts during the two back to back races.

This is a chart from yesterday showing nothing much going on during my ride ( https://www.strava.com/activities/9502302658 ) as glucose was stable the entire ride. I took in 157grams over the course of the 6:30 ride but don't see any change in numbers when took in gels.  Dinner was with the Pizookie sugar bomb.  The spike after the ride was when I had some pretzels and almonds when done.