End of a Good 2 Weeks Training

Over the last 2 weeks I have been working some short intervals into my training to work on variable

pacing - more on this in a post in the next week.  Last week I focused on running intervals and then this week on riding ones.  Also, this past Friday and Saturday I did a Mini Gravel Worlds Trial with a long run on Friday and a Century on Saturday - so here is a review of the last two weeks.

Week April 10-16 - Run Focused
For this week I rode a little less and thus upped my running miles with the goal to get in 2 short interval sessions and then a long run on the weekend.  In this I also rode three times for a total of 129 miles.  For the runs I started the week running on Tuesday with a 10 miler that after an easy 6 miles ran 16 X 20/60’s with the 20 seconds sections at 5K race pace of around 6:00-6:15/mile with then an easy 60 seconds rest.  While it is a hard workout it easily doable and no real after effects from it.

My second run was an easy 4 miler on Wednesday afternoon after a morning ride on the trainer so the next harder run was on Thursday.  For this run I did an 8 miler with a 40 minute easy warmup then did 12 X 20/60’s with the 20 second parts at 6:00 - 6:15/mile pace and again 60 seconds easy.  Run felt good but did know I was working.

For the last run of the week I wanted to do a 20 miler then decided to add in 5 X 1 mile intervals with 1 mile rest from mile 7 - 17.  Ran easy 3 miles followed by a relaxed 4 miles so started longer intervals at 7 miles.  Faster mile intervals were from 6:53 to 7:15 (one was at 7:46 but had more uphill to it) then the rest miles were at 8:12 - 8:31 with last 3 miles to finish the run at a steady 8:15 down to 8:08/mie.  Was a good run since although tired at end and a little sore from the miles felt good.

So with basically 3 hard running workouts for the week it ended well and felt good to go into the next week with my intervals being on the bike.

Week 17-23 - Ride Focused
As this was more a ride focused week I cut back my run milage and plan was to run easy - which I sorta did but more on that in a moment.  First run of the week was a relaxed one but after the initial 3-4 miles lowered the pace for last two as felt good.  Not sure why I did this as plan was to run easier but truth is just felt good.

For my interval ride it consisted of 2 warmup rides ( Ride 1 & Ride 2 ) followed by an hour ride where I did 10 X 60/180s.  For these the 60 second intervals were done at 120% of my FTP  (about 290w) which comes out to around 348w and then the rest was to ride easy for 3 minutes then repeat.  Hard to track the watts but seemed to be about right but I think the 60 second efforts may be a little long as the goal is not to be totally trashed but that end the interval before you begin to slow down.  Will try this on the next round at 45 seconds.  That said it was a good workout.

After another run Wednesday where I again ran at a good pace but was comfortable. Thursday I had planned to do a Team Time Trial (TTT) on Zwfit as my intervals for the week.  Since the team was to have 8 people figured I could do 1 minute pulls but would then get 5-7 minutes rest since in a TTT the rest is not as easy as when just doing intervals.  The problem was that when race day came due to some misunderstandings on registering we only ended up with 4 people for this TTT which I did after a 27 mile warmup.  As there were only 4 of us the plan was for us to see how long we could go with 1 minute pulls which then gave a 3 minute rest.  We did a get a ways at this timing but at about 1/2 way we figured we would go to 30 second pulls so we could pull harder.  The problem is shortly after that my internet went out so the way Zwift works you can still ride but do not see anyone or get a draft.  Thus I had to just ride hard and hope that when the internet came on I would be close so rode at around 250-300 watts for a couple minutes.  When the internet came on I was a little ways behind but as we needed 4 to finish the race they had throttled back some so I soon caught up.  After a brief rest I went back to 30 second pulls till the end.  This was much harder than the intervals intended.

As I had a century planned for Saturday I wanted to do a long run Friday morning so as to do a mini Gravel Worlds Double trial.  Thus, I ran a 15 miler on Friday morning with my initial plans being to run easy.  I did this for the first 4 miles but then felt good so just ran at a pace that was comfortable which ended up being sub 8:00 for the last 11 miles.  In the midst of this - and this was unplanned and not sure if wise but oh well - I did 15 X 30/30s as are talked about in the book I am ready called The Science of Marathon and the Art of Variable Paced Running.  These are very much like what we at Vespa OFM do with out 20/60s but with less rest and a longer interval.  The length is actually a guide - as it is with ours - as you are to run at pace and time by feel but is good to start with a the time till you get the feel for the length and speed.  Ran these by feel but for the 2 miles covered during running these the miles were at 7:18 and 7:15.  When done after mile 10 I kept pace at sub 8:00/mile and gradually got faster with last mile in 7:23.  This was much faster than planned but was a good test with a century to ride 24 hours later.  Also, after the TTT on Thursday I was happy with being able to run this pace

This past Saturday I did the Redbud Century and was a beautiful day if not initially cold and was windy for the entire ride - sure felt like it was a headwind for the whole ride.  While not the fastest I have done this ride I only stopped for maybe 5 minutes total for the ride and rode the hills at a comfortable pace and did not ride the first 10 miles or so as hard as usual.  Also, as has happened the last few years I have done this it ended up mostly being an Individual Time Trial so makes it harder physically and mentally.  That said felt good and when not climbing pace was pretty well at around 20mph.  Considering the weeks workouts which were pretty good for me I felt great after the ride - tired but feeling good. 

Fueling for the Redbud Ride:

Was cool out so did not drink enough as just did not "feel" thirsty and was not hungry. Also, while did ride a good pace did not really push it so did not need as much extra as I might have if rode harder.

Pre-Ride

3/4 of Modified BP Coffee

1 - Packet of Oatmeal

1 - Vespa CV25

Totals:

Cals - 617 

Carbs - 42g

Protein - 26g

Fat - 38g

During Ride:

1.5 bottles of water

1 Scoop of Tailwind

1 Scoop Keto Salts

2 - Vespa Ultra Concentrate (@ 2hrs and 4hrs)

1 SIS Gel (1/2 at 50 miles & 1/2 at 4.5 Hours)

Totals:

Cals - 228

Carbs - 57g

Protein - 0g

Fat - 0g

 
Here is the Redbud Ride:

I finished the week with a 3.25 mile run in the morning at 8:20 that felt easy and no real soreness from Saturday’s ride or the week’s hard efforts.

So that was the last two weeks and between being fat adapted and using Vespa my recovery has been great.  No way I could have done the workouts I did - whether I should have done them is another conversation:) - with my past fueling regimen that was more focused on carbs.  The lack of damage done by my fueling makes all the difference.  

The plan for the coming weeks with the Yamacraw 50K in about a month is to do a few more variable paced workouts and to make sure I am well rested for Yamacraw before going back to getting ready for the Gravel Worlds Double and then Gravel Loco in Pueblo CO.  For the next few weeks will be more focused on running but will still get in some good rides and at least one or two more long ones.  As I often get some foot issues, been holding up well so far, if I over do it I want to be careful with my long runs before Yamacraw.

Stay tuned for a post on Variable Paced running and our Disruptive Periodized Training

Start the Year with The 28 Day Metabolic Reset

As we end the year many look to make a New Years Resolution - many times only ending up failing.  I think this often is the case because the goal of the resolution is not backed by a clear reason, a plan and often no support from others.

Over the last few years I have been really pushing that people need to take personal responsibility for their health and in particular their metabolic health.  If the last few years should have told us anything it is that one’s health should be a priority so as to combat all that is out there to create issues.  When I speak of good health this is not simply so one can run, or ride farther or faster, but even more importantly so one can live life to the fullest.  What would be better than to have your health and the energy it provides so as to take care of your family, play with children and work to support them - let alone to be able to train to your fullest and get the most out of your body.

One of the tools to do this is the 28 Day Metabolic Reset we do at Vespa.  This reset  is set up, in general, to help people experience Optimized Fat Metabolism (OFM) so as to gain metabolic capacity so as to Athen have true metabolic flexibility - being able to use both fat and carbs for fuel as needed.  That said while I am pretty far along the OFM journey I find these resets work great to help me get my body back on track when I may have strayed some with travel and the holidays.  As an aside one of the great benefits of OFM is that as you work on gaining metabolic capacity your body can easily get back on the wagon - the Reset is one of the tools to help me do so.

We will be starting the Reset on December 26th and the first week is made to get ready for the things to come and thus allows you to get through the 1st and then hit the Reset with the holidays behind you.

Here are some of the things that come with the 28 Day Metabolic Reset:

• Daily Videos Directly From Peter Defty

• Private Facebook Community 

• Daily/Weekly Assignments and Challenges 

• Access to the live calls (run twice per year)

• Supplementation Documents To Help Integrate

• Huge Discounts on Supplements

Sign up and get even more information here for the 28 Day Reset and join me as we work to better our metabolic health and performance

If you want more info before the Reset on metabolic health we will be having a Free Metabolic Suit December 11th, 13th and 15th and here is information of the summit

• Live & Perform as if you are decades younger just like our Heroes

• Mitigate and even reverse chronic illness

• Slow or even reverse the aging process

• Manage your weight naturally

• Reduce or even eliminate medications

• Continue leading a highly active lifestyle for decades to come

The summit will have 3 live calls - 

Live 1 - Sunday - December 11 - 8pm EST / 5pm PST -

Metabolic Health - your key to longevity and peak performance

Live 2 - Tuesday - December 13 - 8pm EST / 5pm PST - 

Why dieting is costing you money and your health

Live 3 - Thursday - December 15 - 8pm EST / 5pm PST - 

How to transform your health and reverse chronic conditions

To join all you have to do is show up in the OFM Facebook Group - here is the link - 

(note - if you are not a member just click the join button)

If you want to get reminders so you don’t miss one of these insightful events click here 

In this summit, not only will you learn how to reach your potential, but sustain it without a rigid diet, highly structured programs, counting, calculating or an app telling you what to do.  We teach you to LIVE life fully as an individual, and it is our pleasure to both guide & empower you on this journey as we have done for hundreds of others!

Whether you are an athlete who wants to reach their peak performance OR someone who simply wants to live Life to the fullest at any age - this is for YOU!

Bookmark your calendar and click here 

So join me for the Metabolic Summit the join me of The 28 Day Metabolic Reset

A Weekend of Extremes

Myself in 1st and Ricky Anderson in 2nd

Figured I would do a quick report on this weekends ride and run as they were at the extreme ends of the spectrum with a 100 mile ride - 23rd Century of 2022 - Saturday and a 1 Mile road race Sunday

As it is basically the end of my season I am feeling little tired and with a lot of travel coming up in the next 6 weeks or so am going to get some rest in - at least riding wise.  Due to this I wanted to get in at least one 100 miler before the end of the year with the BMTR group on Zwift Saturday and while I was running a Mile Road race the next day - so not the best prep - I rode it any way.  The plan was just to stay with the group and work to be mourned 2.5 w/kg for the ride, ended up being at 2.6) and try and spin more than I usually do so rode with the C group.  I figured this would allow me to get in the ride and not hammer my legs which likely would have happen if I rode with the B group.

That's pretty much how the ride went as just got in with the front group and did a lot of drafting and taking some pulls and as this was the RGV route I was ready for the usual surge on the Aqueduct climb and then through the S’s near the end of the loop.  The rest of the ride was pretty steady.  As usual, as on these rides not everyone is doing the full 100 miles for any number of reasons, the early pace was a little faster but as the numbers dwindle the pace slows and we went from being faster than 4 hour pace to a little slower - but that is all good as just the right pace for what I wanted.

The front group as it got smaller slowed enough for another group to catch back on which was great as it adds more people to share the pace.  So we continued on until the the last lap where as is also usual there was to be some form of sprint - hey the competitive juices do flow at the end even on a comfortable ride.  In the sprint before the climb the group separated some then about 5 of us went clear on the Aqueduct and it came down to us in the sprint.  I did not want to do too much so pulled a consistent pace and in the sprint got third - but all in good fun and our final time for the 100 was just under 4:02.  Having done almost a 10 mile warmup it made for a good 110 miles.

As far as nutrition I had my usual Modified BP Coffee before the ride and also 1/2 bowl of Oatmeal with some butter/cream and a little maple syrup and also 1 CV-25 Vespa (884 cals, 32 g Protein, 40g carbs, 65g Fat).  For the ride I ended up drinking about 50oz of water and in that had two scoops of KetoFuel for the salts and then took one CV-25 Vespa at 2 hours along with 2 S!Caps so the minimal carbs in the Vespa was  it for carbs and calories and felt great during and after the ride.   I did make sure to get in some carbs later in the day, splurged on a Fried Pumpkin Pie - hey just sounded good and was, with a coffee and then some potatoes for dinner just to make sure the tank was topped off for the next day.

Ride info: https://www.strava.com/activities/8107884268

Legs felt good waking up the next day with no soreness - although as is usual did fill a little awkward running till warmed up.  The interesting part about this road mile - other than I have never done one in all my 49+ years of running - is that it is later in the day (3PM).  Due to this I went to church and preached so was standing for a while and then went to the race.  I thus did not eat much all day other than the same as I had before my ride the day before but way before I was to run.  I did have a nut butter and a fruit bar on the way to the race and took a swig of coke before the race to see if it would help, but did not notice much.   

I got to the race and knew I had to get in a good warmup as for me I rarely am wanted up till 5 miles or so miles:). Also, the day was cold as while it was predicted to get up to 45F I think it never got much over 35F. More on that in a minute.  During the warmup I notice during some pickups that speed was just not in my legs.  Not surprised as have not done any speed work of much worth in a very long time.  I did do some pickups during the week but also noticed there that they weren’t fast.  

All, that said my plan was to go out with the leaders to some extent - ended up not being much - and then just settle in as best I could.  I had hoped to go under 6:00 pace as had just run 6:40 pace for a 5K the week before - a 5K where the temp was in the high 50’s - but it is amazing how just that little more speed can be so hard to accomplish if not ready for it.  As a little background my goal over the last year or so - and more now with the Gravel Worlds 50K run in August coming up - is to work to get to where 8:00 pace is very comfortable and I have noticed things moving in that direction but have not done speed work which I will need to do.

As the race started I went out a little too quick but I just like to get some separation from the other arms and legs as did not want to go down and truth is I felt fine - well for the first  200 meters of so:)  Went through 1/4 mile in 1:20 and then did a 1:39 for the second 1/4 mile to be right on pace but not good as pace was slowing.  Right at about a 1/4 mile I could feel my chest constricting some and my exercised asthma kicking in - probably from the exertion in the cold - so slowed so as not to have to just stop.  I then ran the next 1/4 mile in 1:43 and the final 1/4 mile in about 1:44.  I wanted to kick it in and legs felt I should have been able to but every time I went to pick it up my wheezing said no!!  Thus finished the mile in 6:17 and as was a little long if my GPS was right, looking at most peoples distance it seemed to just over a mile but very close, my official time was 6:22.  

I was not too happy with the time - but rarely am I.  However in looking back I guess it is what I was ready to do and being able to go out in 5:20 pace, even if I slowed a lot, shows there is some speed there and just need to work at it more to extend it out.  Also, as the finishing is a very gradual up hill the fact my last two splits stayed even was also good as while I slowed I stayed at a pace I was comfortable at which while being close to 7:00/mile is a start.  I ended up 23rd OA and 1st int eh 60-69 AG.  

Run info: https://www.strava.com/activities/8114441160/overview

Lessons learned:

• I need to do speed work - even for longer runs it is good to be able to ratchet up the speed - so as I need to do on the bike I need to add in some running speed work at least once every two weeks.
• I need to work on pacing, especially in the cold and for shorter races, as I think if I had gone out a touch slower - even if I at the time felt good - I may have been able to better control my breathing and thus overall gone faster.  The speed work will also help with this as will give me a better feel for faster paces.
• Need to look into natural ways to deal with my exercise induced asthma as while could use an inhaler I do not want to.
• The biggest lesson is to be happy with my performance no matter what as I need to realize many my age can’t run a mile let alone run a 6:22.  God has blessed me to keep going and I need to find joy in that and not the time I run or ride.  I can still want to go faster but my joy needs to be in moving itself.

2022 Gravel Revival Race/Ride Report

OK a week late but wanted to post on the last gravel event of the year.

Rode The Gravel Revival in Hickman City TN.  This is a great event on a good , and challenging, course that contains all types of gravel and some steep climbs and descents.  The even is both a race - only awards to top three men and top three women - and ride - no placings but a clock at the finish for an official time you can see - which is great as with the different distances and less of an all out focus on being a race it is a good place to have a chill ride if that is what you want.  Also, a good end of the season place to meet people one only gets to meet at these events.

For me I had thought about riding hard but since just before the Bourbon Chase Relay  I have been fighting a sinus issue that just lingers and with the ever changing weather - was down to 26 at one point then back up to 80 - it just keeps hanging around.  So as the day approached I thought I would just ride and see how it went but focus on a good paced ride that was more chill.  When I got to the race and saw the race started up a gravel hill, that while ridable with all the other riders it was going to be a challenge and one if you wanted to ride hard you would need to go out at a good pace on, so I decided to just take it as it came.  I made the mistake of not warming up as I usually do and paid for it for the fist mile of climbing but after 5 miles or settled in.  Not sure if after about 5 miles and settling in with a group if we passed anyone, other than those who flatted and there were lots of those - more on that later - or were passed by anyone but those who flatted trying to keep riding hard.  Our group which was probably about 8 or so to start dwindled as we went on for varius reasons and we finished with 4 of us.  By the way the finishes was at the bottom of the hill you climbed to start which made for some fun - well fun for those who are good at descending on dirt:)

BMTR Teammate Jeff and I

Samuel's and My Bike

As far as pace this is a hard race as while the total climbing at 5300+ feet was not excessive as compared to some rides I have done the nature of the climbs and the speed, or should I say lack of it, up them was a difference.  Most all the steep climbs were far from hard pack gravel and steep enough, up to 16% I saw on RideWithGPS, to really slow the pace.  This is always a fun time as on my Orbea I have a 2X with a 50/34  and 11 speed 11/32 the climbs can be a challenge.  I joked with those in our group that on the climbs I was not trying to get away but with my gearing - as most had at least a 1:1 ratio - I had to go at that speed to just keep moving.  The point is that the course dictates the pace even with comparable climbing on other rides - I was much faster at Gravel Worlds but while lots of climbing and 153 miles the climbs are shorter and faster - even if lots of them.

Another chill side of the ride is that usually with rides this length I can pass on aid stations and for this had planned at most to hit the last one at about 49 miles for water. However, here I stopped at both as was with a group and good to stop with the group and they would end up catching me anyway as it is much faster in a group.  Also, for me as these events are pretty much the  extent of my gravel riding, most my training is either on Zwift or the road, I am not the best at the terrain on the down hills so good to follow other wheels.  I find when I am alone descending I am much slower , and I mean very much slower, even though following others still has it dangers as I hit a few rocks did not see coming but still faster.  

Terrain wise this ride seems to have it all, pavement, dirt, nice gravel, deep gravel, a creek crossing, a short ride down a creek, steep gravel climbs and downhills, mud and lots of ricks and leaves.  One thing that was not too bad was no really rutted downhill sections to speak of which are always very slow for me.  I did find that the leaf covered roads made it hard to see the hidden obstacles and hit a few.  Have read that polarized sun glasses can create problems picking out hazards.  I think when you couple that with age - already have issues with death perception - the glasses added to that.  Wanted to take them off then right when I was about to got hit in the face with rocks, bugs and other debris so left them on.  Need to look, pun intended, into this for future rides like this.

I had mentioned lots of flats and I avoided them.  I contribute this to my set up.  I ride Enve G23 X 700c wheels with SK+ 38mm Panaracer Tyres  (for Gravel Worlds I used the SS+ in 38 with no Cush Cores as not needed) installed with Cush Core CX inserts and Stans No-Tubes Sealant.  By the way I am not sponsored by any of these companies - would not pass it up if offered:). I had pretty much the same set up last year - a different tyre - and again this year a number of times I hit some rocks very hard and was sure I was going to get a flat and did not.  Can't say if it was the Tyres, the inserts or the sealant but can say all together for this course it was the best set up.  What I gained in rotating weight I saved in not flatting.

As far as nutrition I had gone into this wanting to take in more carbs due to wanting to ride hard.  Once I change my focus to a more chill ride I worked to make sure to take in enough water and carbs as my body felt like it needed.  So from this below is what I took in before and during the ride.  I did take in more before the ride than I thought but as was eating with friend I probably ate more than planned - a good 3 hours before - but not a big deal just meant the tank were for sure topped up:

Pre-Ride:
- Modified Bullet Proof Coffee
- 1/2 cup of oatmeal
- 1/2 cup cream of wheat
- 1ea hard boiled egg
- 1ea Vespa

Pre-Ride Totals
- Calories - 932
- Carbs -  66 g
- Protein - 41 g
- Fat - 55 g

Ride Fueling:
- 3 - 24 oz Bottles of Water
- 1ea Scoop Tailwind
- 1ea Scoop KetoFuels (for salts)
- 1ea -  SIS Gel
- 1ea - Bit-O-Honey

Ride Totals
- Calories - 232
- Carbs - 57 g
- Protein - 0
- Fat - 0

So this was a great way to end the season and while the ride is not quite as easy as I might like it is a great way to end things.  Have to say that I was feeling a little tired and see that this has been a long year of training and probably natural to feel a little this way at the end.  Was nice to push it a little as we did not go slow but to also not race it and thus finish feeling tired but overall good.

Lessons learned to take into the coming year:

• Warmup , Warmup and Warmup - I need to warmup if the initial effort is to be hard.  In this case the uphill start was going to be hard no matter the desired effort as it just was hard and not warming up was nto good
• Work on fueling as I think I need more carbs for races but need to figure out how I take them in and make sure I actually do so often I just go and forget.  I think next time I am going to put the gels I want in a container and take them form that as opening them and such is just a pain on gravel
• Also, need to work on getting my overall diet more consistent as I had a number of times I went off the rails, well for me off the rails, and while I know I stay fat adapted I just do not feel as good as I want.
• Continue to work on my gravel riding - not sure my downhill skill will ever get great as I just have no desire to crash so for sure hold back.
• Training needs to be periodized more as in the past I usually did 3-4 weeks of training then 1 rest week.  This year I had some rest weeks but not as planned as they needed to be.  Usually came due to work or smoother circumstance and not when I often really needed them
• Adjust milage for next year as I want to run more for some 50k’s so need to ratchet back some on the riding and not feel like it is an issue.  Truth is I need long rides and not necessarily lots of overall miles.  So will look at more quality rides and then make sure to get in the long ones I need both for endurance and mentally to prepare for Gravel Worlds
  

So one last item as this is one of those small world stories. After the race when everyone was hanging out and having fun and recovering I saw a young man, sorry I forgot his name and should have written it down, in a jersey I was surprised to see. I saw it and had to go talk him as you see I raced for that team in the late 80’s - early 90’s and this was one of our original jerseys.  Boston Bicycles was a shop in Costa Mesa California that I rode for years ago.  Imagine seeing this jersey out in Hickman Cty TN. When I asked where he got it his dad said he found it for a dollar at a Goodwill, I think in Nashville.  Who would have guessed I would see that jersey again , let alone at a gravel ride in TN.  NOW THAT IS COOL

Now to get ready for the year to come.

2022 Bourbon Chase Relay Race Report

This past weekend (Sept 30- Oct 1, 2022) I took part in the Ragnar Bourbon Chase Relay.  This relay, which is like the Hood to Coast Relay I did a few years ago, was 214 miles long and is run by a 12 person team separated into two vans - I was runner #9 in Van #2.  Our team, Southern Express, was entered in the Men's Masters (40+) category.  While some teams may work to have a team as young as possible we for sure cover the full age range in that we have runners in their 40’s, 50's & 60's - in our van, Van #2, we had three runners - including myself - that were 63 and over.  

Here is our full team with ages:

• Adam Bourne 45
• Joe Bell 41
• George Corder 57
• Arnold Tempel 40
• Kevin Hetrick 43
• Nathan Frey 46
• DR Swanner 65
• Willie Dick 58
• Jeff Golden 53
• Tony Duncan 52
• George Gill 65
• Tony Konvalin 63

Basically, each person is to run 3 legs, of varying distance from around 3 miles up to the longest which was 12+ miles,  and they alternate non-stop over the course of quite a few hours - our time was at 27:45.  There is some time to sleep but very little as I think I may have at best gotten 2 hours sleep during the race.  Our team finished 3rd in the Men’s Masters race and 11th overall so that was great and more than that it was a great deal of fun running with a great group of guys.

I had been ready for this race but after getting back from So Cal where it was at a 100F+ it was 80F here in KY and a day or so later it was in the 40’s for a low and I got a pretty good head cold.  This is a pretty usual occurrence when the wether changes due to my sinuses but how bad or quick it comes on depends on the degree of the weather change.  Mostly dealing with post nasal drip and a slight cough I figured I would do my best as the alternative was being a man short and that was not acceptable.  Thankfully while tired from the head cold it was not too bad except for some coughing after the leg but other than that better than expected.

Here is a run down of the legs I ran, and on map, with the first two in the dark - with Strava links:

• Leg 9 - started around 7:30PM  ( https://www.strava.com/activities/7891943800/overview ) and was 7.64 miles with about 390Ft of climbing and averaged 7:00/mile
• Leg 21 - started at 3:05AM ( https://www.strava.com/activities/7892789316/overview ) and was 5.75 miles with 259ft of climbing at 7:06/mile
• Leg 33 - started at 11:55AM ( https://www.strava.com/activities/7895697870/overview ) and was 7.84 miles with 525ft of climbing and averaged 7:26/mile
• Leg 36 - this was an extra leg as we had called up someone last minute to fill in and he was not ready to run three legs so as it worked out I took the last one.  So after about 2 hours rest this leg started at 2:10pm (  https://www.strava.com/activities/7896290944/overview ) and was 4.74 miles with 180ft of climbing and averaged 7:28/mile.

Looking back over the splits I was very happy with the first two legs and the 3rd one, when looking at the climbing and that there was a strong headwind for much of it, was not too bad.  As far as the last leg while I wanted it to be faster in truth as I had been feeling some cramping in my hamstring on the 3rd leg I just ran so as to not cramp and have to walk - so finished strong.  I ran a Toal of 25.8 of racing miles and about 1.2 of some warmup miles.

The last time I ran a relay like this I ended up with Plantar Fasciitis for two years due to the issues created by hoping in a van after running hard.  But this time round I had no such issues and am sure it is a combination of my change in diet as well as riding more which helped to balance some muscle issues and also changing shoes I have been using since - Topos.  So while I ended still with my head cold and a cough and some soreness - to be expected with the miles and effort - I came out in great shape.  Even got in a couple good paced rides on Zwift the Monday and Tuesday after the race and a couple 4 mile runs.

As far as fueling I would say this was sort of a take in what I could as a little hard to control everything.  Where OFM comes in is that I did not really need all that much and never felt all that hungry.  I did take a Vespa a couple times during the race - before Leg 2 and Leg 3.  As for the rest here is what I can remember that I took in and you will see that it was more carb heavy than normal but did not create any issues:

• Lunch on the way to first leg (3:00PM Friday) - Hamburger, yes ate the bun, and a backed potato with butter.
• Just took the Vespa before my first leg which was leg 9 and had a little bit of Tailwind
• After, we fished leg 12 our van went back to a hotel and had the following - 6: meat subway sandwich, again ate the bun, some chips and a couple cups of coffee.  Also had a Vespa before second leg. - leg 21.
• After my second leg - leg 21 - and getting done with leg 24 we went back to the hotel for breakfast at about 7AM and had some eggs, sausage, ham and a few mini chocolate donuts and some coffee.  Did have a few potatoes but they were sort of spicy so decided to not finish them.
• Before my third leg, legs 33, I had an SIS Isotonic Gel and a swig of coke.  Afterwards I had a 16oz Gatorade as we were out of water and needed something
• Then before my last leg I again had an SIS Isotonic Gel and a swig of coke.
• During all this I was taking in water and some tailwind but in this I am pretty sure I did not take in enough electrolytes as while to me not hot was sweating quite a bit but just lost track of keeping up with the electrolytes.

Once again I am seeing that my OFM diet and fueling is working great and my use of riding to help my running is also working great.

Lessons Learned:

• I still need to dial in my hydration and electrolytes - especially when not too hot as tend to drink less
• Make sure I bring enough water as like to avoid the sugary drinks but take them if all I can get.
• Loosen up a little more at each stop - tend to just veg to rest but then tighten up

Looking forward to doing this again as the whole thing is a great time with some great people.

Thanks to our sponsors:

• Southern Belle Dairy  
• Alton Blakely

Also, thanks to Nathan Frey who arranged the whole thing and it takes a lot of organizing

2022 Mt Baldy Run to the Top Report

Richard Chin (3rd), Myself & Dave Ruby (2nd)

The race, in So Cal, starts at the entry to the parking lot to the Ski Lift at 6,375 ft elevation and then drops down about a quarter mile or so to 6,160 ft elevation and turns right for about 3.5 miles of dirt road up to the Notch at 7,800 ft where the Ski lift goes.  From there for about 1.4 miles or so it is still a jeep road that gets a little rougher till you hit the last aid station where you enter Devils Backbone and the single track.  From there it is mostly up hill with one stretch of downhill which ends at about 6.4 miles and 9,360 ft before you hit the last 0.6 miles of slow climbing to the top at an elevation of 10, 064 ft and total milage of 7.08 miles.  The first 5+ miles are pretty tame but still up hill and then on the single track it goes from simple dirt trail to some really rocky sections. 

I went into this race wanting to try to podium for the 60-64 age group and in looking at the previously years result figured I needed to probably go under 1:50 to do so.  I had ruled out first as Matt Ebiner who won and ran 1:21:29 last year and I was nowhere ready to run that fast.  By the way Matt used to hold the course record that was broken this year and if I remember correctly has won the race 11 times.  As with many of these races I just ran as had no idea who was in my age group so just went out at a pace I figured I could keep - well at least till the just past the notch.  I have to admit my legs just felt dead for the whole run so was not sure of my pace as compared to last time I ran - had forgotten to check.  I ended up getting to the Notch (Approx 3.75 miles) in about 44+ minutes - ended checking back to find that this was about 5 minutes faster than 4 years ago.  With just over 3+ miles to go I was not sure how the time would go as knew that alternating running and walking would start soon - and it did.  My legs still felt just sort of dead but kept plugging along and walking when my running slowed enough to not make running smart.  Thus the rest of the way I was not feeling good about going sub 1;50.  However, as I got to very near the top and could see the clock I realized I was at 1:43 and pushed it to finish in 1:43:18 which was about a 10 minute improvement over the last time I ran so was happy with that.  When I got back down to the Notch, more on that in a moment, I found I had actually won the 60-64 AG.  It was really close as 2nd place, Dave Ruby, was 1:45:21 and 3rd, Richard Chin, was 1:47:32.

One of the things with this race is once you get to the finish you have to run or walk back down the 3+ miles to the Notch to get the Ski lift down or run down the road.  The trip down, pun intended, this time

was more exciting than in the past or than it should have been.  The first part is a pretty steep rocky/scree filled route as there are still people coming up so you sorta of just find a way down on one of the many trials down with some being better than others. Got though that section well and then got to the regular trail heading back onto Devils Backbone and in one section  there were a few rocks to hop down from and in rushing a little too much I caught my toe and started doing a header.  As I am falling I saw a rock heading for my face and was catching myself with my hands.  While I did hit the rock with my chin - had a sore jaw - there were no cuts.  From behind, based on reactions, I think people may have thought it was worse than it ended up being as the only blood was a small cut on my finger.  I will tell you one of the benefits of a hand held bottle is it does protect your hand in falls:)  I did get some bruising on my right shoulder and knew both showers got jammed as well as my right wrist, which swelled up later.  The rest of the way down I had a couple other close calls - I am thinking being 63 with size 12 shoes is not a good combo, at least for me.  Also, with mostly running roads I sort have a stride that tries to be economical by not lifting my feet that high which is not a good idea on trails.  All said and done I thank God for His protection as it could have been so much worse.

My original plan was to not only do the prerequisite, only option, run down to the Notch but then to run down the road to the start for a few extra miles.  However after winning my age group I had to wait around about an hour and by then was a little sore so just took the ski lift down.  Really noticed the heat difference coming down the Ski lift as it was probably about 80F the Notch and it was likely getting to be 90 at the bottom of the Ski Lift and down in town when I got there it was around 107.  Thus made for a good morning to stay cool and get in a great run.

As I was running the race I realized it was very much like my Gravel racing.  Just like I ride very little gravel other than races I also rarely run trails but at races.  Let alone if I do get in a trail run I hardly ever run trails with that sort of elevation gain - in such a short distance - and also at elevation.  The road up was not bad as it was very even terrain, just was not sure on pacing, but the single track is where I need more work.

I usually have a large section with my bike rides/races on fueling but truth is I had no fueling for this run.  In the morning I did have a 1/2 cup of oatmeal and my usually Modified BP Coffee with Coconut Oil, Butter, Collagen, Egg and Dark Chocolate square there was one difference.  Since I got to CA I decided to go a month with no coffee and the only caffeine I would get would be in some unsweetened ice tea with dinner and as it is usually pretty warred down with ice the caffeine is pretty low.  So in my BP coffee I used Cafix to replace the coffee and to tell the truth it tastes OK.  I did take a Vespa CV25 at 1/2 hour before the race and then on the run I carried a hand held water bottle with 1 scoop of Tailwind (100 Cal & 25gr Carbs) but only took a couple sips as got a cup of waster at each of two of the water stops and the top.  I even took a couple Bit-O-Honeys but never ate them as just did not feel like it.  Probably would have not taken a bottle at all but it had been hot and we were told that due to some issue they did not get all the water to the top they had planned so I just wanted to make sure I had some and a few carbs if I was tired for the trip down, pun intended again.  With the Vespa I figure I had not more than 10 grams of carbs for the entire run.    

So that is about it for the race and while I felt off it turned out great and gong 10 minutes faster than 4 years ago was good.  Also, other than my crash and burn coming down I came away with no foot pain as I have gotten other times on trails in the past.  Also, came away from the 50K the end of June with no foot pain so the cycling seems to be helping to make sure my foot issues are minimized

Lessons Learned

• Need to try to get to Pulaski Park, some trails near me in KY, at least once a month to get in some trail running
• My training plan of mixing biking and running is working for me as still ran good and unlike last time I did this I had no foot or leg issues
• Need to work on picking up my feet more:)
• I need to gain confidence I can push a little more at the start as in looking at my HR it was in the 140 range so had room to go faster

Here is my Strava data

A Video of the route:

2022 Gravel Worlds Race Report - 153 Mile Route

This past weekend was a race I have been aiming for since I did Steamboat Springs Gravel last year (Race Report) last year.  Up front on looking at last years results I was aiming for the podium in the 60+ age group and thought at around 9 hours I would have a good opportunity to accomplish that - and my time guess was pretty good - but more on that later.  A little about my gravel riding to prepare for this - well basically apart from racing I rarely ride gravel just based on my schedule and places to do so close by - so not much preparation:) Truth is most of my riding is done on my Stages Smart bike on Zwift.  May not be the best for improving my bike handling but sure is good for my time usage and from having ridden for 40+ years my basic skills are pretty good. I think in the last year since Steamboat I have ridden on gravel maybe 4 times before I got to Lincoln - Once at the Gravel Revival down in Tennessee and once while I was staying in Sandpoint Idaho and then a couple short rides near home.  The ride near home is only about maybe 2-3 miles of gravel with a steep downhill and then a steep uphill with a little flat between.  Usually I ride the downhill then go off and ride some roads then come back via the other uphill route.  I share this to say my gravel learning takes place at these races and while I am getting better at my bike handling it is not the best way to go fast.  I did get in a couple short rides in Lincoln before the race on parts of the course which was helpful to see the nature of the gravel in the area as ours out here in KY is often pretty rocky and technical while the gravel in the Lincoln area was pretty good if not a little soft with pea gravel and sand but not technical - well except when hitting the deeper sandy section at speed:)

From Pre-Ride the Day Before

My preparation for this race has mainly involved riding as many long rides as I can with many being done on the trainer - which while hard are only in the 4 hour range.  I did do a 200 miler (well it actually ended up being 195) this past March out in Solvang CA which was my longest distance ever - Ride Report - and longest time in the saddle.  I probably did 25 Centuries, most over 100,  in the last year but again maybe only 2-3 of them over 6 hours.  Also, other than Steamboat the longest gravel ride I did was last October at the Gravel Revival - link here for 2022 ride - at 60+ miles and it was more rocky gravel than the leg sapping sandy stuff in Nebraska.  Both are hard but in differing ways and handling is different as well.  

Also, this year I have added in more running including even doing a 50K running race at the end of June in So Cal that I got 2nd overall in and ran a 4:34:48  I added more running as I have some longer runs planned in the future that hopefully includes another R2R2R in the Spring of 2023.  I like to be able to run when I want and get to run with my grand-daughter which is fun so want to always be ready.  While the running does seem harder on my legs by working to run at least some each week - but usually not the week of a bike race - it is keeping those muscles used to the pounding.

Thus after all this I came to the Gavel-Worlds in shape but maybe not with the best gravel riding preparation.  All the way up to the race, since I have been focused on trying to podium in my age group, I kept thinking about the race and maybe that was a mistake but is my tendency being somewhat OCD which makes it hard to stop the focus.  I knew the hills were going to be there and had done a good ride at the Horsey Hundred in Lexington which in riding the 100 miler and then the 26 miler had 8000+ in climbing that was a lot of rolling hills.  I was thinking I could ride at a good pace at Gravel Worlds as I rode solo at the Horsey Hundred and averaged around 19.2mph.  What I had not allowed for, but deep down knew, was how much the gravel would slow me down on the uphills and affect how fast I could go downhill.  Then there is that there were way more hills in Lincoln - they were relentless. While I did get a max speed of 38.5mph on one of the downhills at Gravel Worlds most were not as fast as I could do at Horsey Hundred as I was not sure of myself in the slippy gravel.  Even tracks I got into that were smooth and fast would then disappear and then had to change tracks which was exciting to say the least.  I was probably going 30+ on one downhill when I hit some deep gravel and was grateful not to biff it as my bike got a little sideways but pulled it in and saved it.  I could tell that while I tried to focus not simply clinging on for dear life to the bars and instead holding the front end a little more loosely to let it float I still held on too tight as I got blisters in my palms.

One of the hard parts of these long races for me is the mental side early on of knowing just how long I have to go.  In these races with 400+ riders on the longer courses it is important to get out with a group, as gaps can happen quickly, so as to be able to get some drafting effect and also make the initial miles go by faster mentally.  I was able to do this but took longer than necessary as I was a little skeptical about how fast to go as it was a little dark at the start for maybe the first 20-30 minutes as had to use lights.  Had a little group going  till about 45 miles and then broke up a little and then stayed with those I was with till the first checkpoint at 60 where I refilled my water.  It was there I lost the group I was with as was not sure where they were.  Ended up with another group that  caught me and I stayed with them till about 115 when they slowed for a mechanical so kept going to the next aid station at 128 miles.  As I was leaving they were coming into the aid station and as I was feeling a little tired and knew once they got done they would be moving along quickly as a group, and there was a big guy with them that was just a beast as he pulled pretty hard.  My plan was to ride at a good pace but not too hard as knew they would catch me and I did not want to be too tired when they did.  As I figured the 5 people in the group caught me with about 12 miles to go so I just latched on.  Did get a little worried with about 7 miles to go as I got an inner left thigh cramp then my right hamstring cramped. sign my electrolytes may have not been on point.  Just as I was getting dropped it faded and I got back on and this happened a few times but thankfully stayed with them to the end and finished in 9:43:21.  About 45 minutes slower than planned but all things considered a good ride and with 11,400+ feet of climbing as good pace.  Figuring with my moving time of 9:32:52 I also seemed to do good at stops, 4 of them, as had one nature break early, one water refill stop at about 90 and the two checkpoint stops at 60 and 128 and all those only took me just over 10 minutes.

My official time, again, was 9:43:21 and my placing I was 139th overall out of 435 and 6th in the 60+ AG.  The wining time for the 60+ was 8:58:42 with 2nd at 9:04:27 - so about 40-45 minutes ahead.  3rd was at 9:27:33 which was only just under 16 minutes head so I was not too far behind and my guess that it would take about 9 hours to win was about right.  In looking at the splits the leaders were about 6-7 minutes ahead of me by 60 miles and opened it up from there.  The third place guy was 17 minutes ahead at 100 miles so stayed about the same the rest of the way.  I need to get out a little quicker to get with the faster pace line and leaders.  The danger in a pace line - especially early on when just getting warmed up is you can get comfortable in one that may be a good pace but a little slower than you need.  There is also the danger of gong too fast so a fine line to ride.  It is hard in these races as you never know who you are racing so you just go and then if not careful can go too hard at the start.  Overall I am happy with the race as no crashes and kept a fair pace the whole way.  Can I go faster, I think so and each gravel race I do makes me a better bike handler so they all add up to being more efficient each time I race.  Not sure I will ever have the time to, well till I retire in maybe 4 years, do much gravel riding so races will be the place to learn.  Will I ride this race again next year - right now I want to but have to see how my schedule works out and what else is out there.  At Gravel Worlds they have The Double where you run a 50K on Friday then do the 153 ride on Saturday so may go for that.  It will make getting on the podium more difficult but one of my goals and purposes in doing what I do is to show what can be done even as one heads into there 60’s and The Double would do that.

My fueling is below but the basic plan was to have two 24oz bottles with the “special mixture” with lots of ice so can sip on them for the whole race and then the backpack would have plain water.  I carried 8 gels (SIS and PowerGel), used 6, and some S!Caps and some Bit-O-Honey, never got to these during the ride as could not get them open, as well as Vespa Ultra Concentrate (1 Vespa CV25).  Stopped three times to refill/top off my water and did so at 60, 90 and 128 miles.  Only took in some extra stuff at the checkpoint at 128 miles where I had a half a can of coke - funny did not give its usual jolt this time but probably did more than I realized at the time.  As usual no stomach issues and no bonking.  Yea my legs

were getting tired but that is natural and not a bonk.  I did get some cramping as my plan had been to take in 2 S!Caps every two hours but had some issues getting to them and out of the bag they were in so I missed at least one round of them.  Also, in past races I have used Tailwind which has some electrolytes and did not this time so did not get those electrolytes thus may have been a little low on them in missing my S!Caps.  My fueling plan I figured out with Peter at Vespa did work as, again, did not bonk but after this race realized some more variables.  At Steamboat there were far more paved roads so more time to dig out the fuel but not in this ride.  Also, stopped more at Steamboat so if I stop less I have to account for how I fuel and actually being able to get to what I had planned to take in.  Again, the actual intake for the Pre and during ride is below.

Lastly, let me re-iterate what I have shared before and that is not only does OFM work for race fueling it also helps with recovery as there is less oxidative damage done during the race.  While I did not ride or run the day after the race as had to drive home I did go for a run two days later and for the week after got in some good runs and a couple rides.  While I was tired - sorta natural for the effort, the most sore thing on my was my butt:). I felt good enough I had to be conscious to take it easy and not ride my usual and to hold back on some runs.  Bottom line OFM WORKS.

Lessons Learned

• Need to be more aware of pace early on and push a little harder but not redline
• Due to the difficulty, at least for me, to get to some fueling out of my pack I  may need to use more Tailwind - also helps with electrolytes
• Inline with this I have to think about gloves as I like to wear full fingered ones as just nice if crash but they do make it hard to open fuel and even feel for it in ones pack when it settles down farther than you thought it would:)
• Need to think about if my Carb intake is good.  I was at about 24gr/hr but in looking at some others, like Jeff Browning who does Ultras running and is fat adapted he is closer to 40 or so.  May not need more but need to look into it.  The effort in cycling is not the same as running as it is more up and down, literally in this race, for effort while when I run it is more often constant
• Need to work on shorter hills for gravel as for sure different than when did Steamboat that was similar overall elevation, a little less, but longer.  The hills in Lincoln were relentless
• Continue to learn to not hold so tight to the bars 
• Ride more gravel
• Need a new saddle as the one I has again was not great for this long a ride

Lastly I want to thank the following people:

• God for instilling in me the desire to do what I do for His glory and the ability to do it
• My wife for putting up with my riding and running
• Peter Defty at Vespa
• Sam Torres & John Switow - great friends and encouragements
• Scott Hess at The Spoke Easy Bike shop in Campbellsville KY who saved my but just before I left with fixing my bike
• All the riders in the BMTR group on FB/Strava for the great rides together
• All the riders on Strava who were also a great encouragement
• All the other OFM athletes on the Vespa Team who each show what can be done when fat adapted
• I am sure I forgot someone but there were many more - thank you

Strava Data - Gravel Worlds

Gravel Worlds Route:

Equipment

• Bike: Orbea Terra - W/SRAM Red 2X 
  
• Enve G23 Wheels W/Panaracer Gravel King SS+ 700 X 38 types
• Orange Mud Endurance Pack V2 w/2ltr bladder & 2 X 24oz Bottles on Bike

Fueling:

Pre-Race

• 20oz Modified BP Coffee
• 1/2 Cup Oatmeal with Butter and Brown Sugar
• 2ea - 50mg Vitamin D
• 2 GLPC

1/2 Hour before race

• 1- Vespa CV25
• 1- Tru-Niagen
• 1ea Bit-O-Honey at 20 and 10 Minutes Before Race

Prior to Race Totals

• Calories - 786
• Protein - 26
• Carbs - 58 g
• Fat - 50 g

During Race:

• 4ea - 24oz Water Bottles
• In the bottles I had the following special mixture in 2 of them to start.  Idea was to start sipping on them at 90 minutes then use one for first half and other for second half but not sure I actually used all of the second on
• 1ea - Tru-Niagen Powder
• 3 - Tbsp Liquid L-Carnitine
• 1 - Vespa CV25
• 1/3 Scoop Keto Fuel
• Added water and ice
• Carried one 2 Liter Bladder and topped off twice
• 3ea - Vespa Ultra Concentrate
• 1ea - Vespa CV25
• 6ea S!Caps - 2ea at 2, 4 and 6 hours
• 3ea of SIS Go Energy
• 3ea of PowerGEL W/Sodium
• 1/2 Can Coke at 128 mile checkpoint
• 1/2 a hot dog - more like a sausage - at the 128 check point, not sure why I ate it but looked good and salt sounded good

During Race Total

• Calories - 921
• Carbs - 224
• Protein - 3 g
• Fat - 6g