that's where i'm at. ride more. intervals at this point in my riding life are as pointless as, well, pointless.
Biscotti Madness
- Thread starter Norm
- Start date
that's where i'm at. ride more. intervals at this point in my riding life are as pointless as, well, pointless.
I do enjoy reading posts of Norm & Jim's workouts to see what kinds of efforts it takes to be contender... it kinda puts things into perspective for the rest of us.
Well it's cool that this is entertaining to some people. I know it's a lot of gibberish to other too though.
Off the bike today. Getting out of bed was tough and I'm certainly tired right now. But I'm not totally toast. I'll reiterate ChrisG's message that having a sufficient base is pretty important. I'm actually pretty amazed at how much better my body responds to hard rides this year.
Tomorrow hoping to get a long road ride in. Still need to figure out where I'm going. I need an aim to these long rides. Maybe to PA and back? I'm open to suggestions.
Steve Vai
Endurance Guy: Tolerates most of us.
Have you done my Round Valley loop? Or does it need to be longer? If you combine my Round Valley, Canal Road, and Tuesday shop loops it's a good 90+ miles. For 4+ hours I'll do the Round Valley loop and then catch the middle of the Tuesday loop which is around 80miles. I'll be doing said loop on Sunday morning
-Jim.
Have you done my Round Valley loop? Or does it need to be longer? If you combine my Round Valley, Canal Road, and Tuesday shop loops it's a good 90+ miles. For 4+ hours I'll do the Round Valley loop and then catch the middle of the Tuesday loop which is around 80miles. I'll be doing said loop on Sunday morning
-Jim.
I've done a variation of the RV loop before. I was actually going out that way yesterday but the road connecting Lamington and Readington was closed - my guess is that it was flooded out. So I just kept going north. Then I hit another detour and I was on some unpaved crap road, riding through mud.
I ma slingshot around the south end of RV and head into Hunterdon county.
Ended up meeting up with Ben and Fred for their ride, but riding to/from Fred's house in Rocky Hill to get the miles I wanted:
http://trail.motionbased.com/trail/activity/8178197
Basically 7 hours, 125 miles, 17.9 average.
I'll discuss more when I get a chance to sit down, maybe Monday. Also going to lay out all the food/drink as I'm getting pretty close to dialing that in to where I need it to be for these extended rides.
http://trail.motionbased.com/trail/activity/8178197
Basically 7 hours, 125 miles, 17.9 average.
I'll discuss more when I get a chance to sit down, maybe Monday. Also going to lay out all the food/drink as I'm getting pretty close to dialing that in to where I need it to be for these extended rides.
holy chit norm, that's freaking huge.
did you take a pic of your garmin showing the time and miles? 😀
did you take a pic of your garmin showing the time and miles? 😀
But of course! Not the Garmin but the old skool bike computer.
I guess it's all the WFH I do now. Plus I was going to ride out to PA today and traded it for yesterday's big ride. Then I took my daughter yesterday afternoon so it all worked out anyway. It helps that our little load is sleeping until 9-10 these days too.
i keep telling you guys, norm has the strongest pimp hand in all of new jersey.
oh, and norm, you know this is worthless without pics. 😉
ChrisG
Unapologetic Lifer for Rock and Roll
The Good, the Bad, and the Ugly.😀Ok, ok, fine...
The Classic
The Food
And of course, The Fred
walter
Fourth Party
Today I start my recovery "week", which is really more or less the next 5 days:
http://trail.motionbased.com/trail/activity/8184475
It was too chilly this morning to stay in the flats so I hit the hills but kept the pace low. I didn't press much at all but the legs felt good but tired. Towards the very end I stood on 1 little short hill and my legs were certainly pretty drained. That was that, heading out to my folk's house for the day in a little bit.
http://trail.motionbased.com/trail/activity/8184475
It was too chilly this morning to stay in the flats so I hit the hills but kept the pace low. I didn't press much at all but the legs felt good but tired. Towards the very end I stood on 1 little short hill and my legs were certainly pretty drained. That was that, heading out to my folk's house for the day in a little bit.
The "classic" is awesome! As close to an exact match as I have ever seen. Well done!
And WTF, no snickers??
And WTF, no snickers??
Fogerson
Former Resident Nerd
Though Norm's management of WBU's has clearly become legendary, what impresses me is Norm's motivation & dedication to put in this much seat time to begin with.
Well done, Norm.
That's just convenience store purchase material. If I put on in my jersey pocket it would be like a small bag of rocky road ice cream by the end of the ride. I sure was wishing I had a Snickers instead of that last Clif bar.
It also helps that my wife and kid sleep until 9 every day. I can get 3 hours in the saddle any day I'm home before they even wake up.
I also should thank Ben and Fred for helping me through the middle of the ride yesterday. This would be pretty darn difficult to do entirely solo.
Monday, rest day #2 on the week. Slept 7.5 hours and no ride today. Legs ok, still slightly tired.
Yesterday I kicked back with the Moms and had a few beers and some eats. Nat and I went out for a bit and I scored some White Chocolate Macadamia Nut Clif bars at a Giant in PA near my parents, 10 for $10. Score! I also bought 5 new tshirts from Old Navy. How does that pertain to this thread? Well for like the 3rd time in my life I'm going down a size in most of my clothing. All my shirts are M now with some exceptions which are still L. Is a 179 pound guy really medium? What do 150 pound guys wear? XS? Our society is fat.
My legs also got really tired and stiff by the end of yesterday.
Anyway, more on Saturday.
The idea of the big ride is basically to see how far I can push and maintain my bike nutrition. People refer to their "nutrition plan" but it really gets compounded by these big rides. In the past, as in years past and 20+ pounds ago, these rides brought out the absolute destruction of me. I would dehydrate severely to the point that 15 mph felt like 25.
With the temps up this was a good chance to see how my food and water pacing worked out. A few things that helped:
* I've ridden more than ever
* I weigh less than ever
* I've come to the realization that I need most of my calories from solid food
The third is really the most important of the 3, I believe. In the past I would take in a lot of water and calories and even salts and endurolytes but I would end up peeing a lot and still getting severely dehydrated, to the point where I've lost 10 pounds on a 4 hour ride before.
My aim was more or less 300 calories an hour and 1 bottle of water. Here was how the food ended up breaking down:
* 960 calories Clif bars
* 300 calories Accel Gel
* 320 calories Forze bars
* 240 calories Accelerade
* 200 calories Heed
Totals:
* 7 hours
* 2000 calories
* 286 calories per hour
Aside from the 4 bottles of liquid above I got a bottle in Lambertville and 2 at Fred's, plus 2 glasses of water at Fred's. So I guess I managed 8 bottles in 7 hours.
I weighed 179 when I left and 175 when I came back, so that's about 2-3 bottles of water loss I didn't make up. That rounds to almost exactly 1.5 bottles an hour and 300 calories an hour of mostly solid food. I can't actually drink 3 bottles in 2 hours but when I do stop I can easily chug some water to cover what I've been lacking. The hotter it gets the more iffy it all becomes of course.
I may need to go away from Accelerade because it's really hard for me to drink a bottle of Accelerade an hour, at 120 calories my stomach just doesn't like that and I already mix it half strength. I do have this new Accelerade Hydro so I may give that a shot at 60 calories a scoop or Heed which worked much better for me yesterday at 100 calories a bottle. I may also just need to go straight water after 4-ish hours.
I also need an easier way to mark calories eaten. Trying to figure out what I ate and what I need to eat to round out the hour can be a pain. I tried to "correct" every 2 hours and make sure I was making up the calories on the 2 hour mark. I found the gels extremely easy to eat as well as the new Forze bars. Clif bars were fine but lost their appeal as I started to dehydrate. Most anything does.
Not sure where I go with the next long ride. Maybe just add an hour and see if I can make it and not have the stomach start to go south. I should probably do my next ride on a hot day. Once it starts to get even warmer it could really start to become an issue. As for keeping the 24 HoA on the radar, this ride certainly helped me think I can give it a fair shot this year. We'll see how well I hold up when it gets warmer.
I also note that I sweat much less than ever before, by a considerable margin. I ran into Leo at mile 115 and he was soaked with sweat. I never got to that point even when I was hammering up the hill trying to chase down Ben out of Lambertville. I guess this comes with the additional miles and lost weight.
The Clif bar flavors:
* Oatmeal raisin walnut
* Chocolate chip peanut crunch
* Black cherry almond
* Peanut toffee buzz
Accel Gel:
* chocolate
* vanilla
* strawberry kiwi
Forze Bars:
* chocolate peanut butter
* cranberry nut
Accelerade:
* fruit punch
* lemonade
Heed:
* mandarin orange
Yesterday I kicked back with the Moms and had a few beers and some eats. Nat and I went out for a bit and I scored some White Chocolate Macadamia Nut Clif bars at a Giant in PA near my parents, 10 for $10. Score! I also bought 5 new tshirts from Old Navy. How does that pertain to this thread? Well for like the 3rd time in my life I'm going down a size in most of my clothing. All my shirts are M now with some exceptions which are still L. Is a 179 pound guy really medium? What do 150 pound guys wear? XS? Our society is fat.
My legs also got really tired and stiff by the end of yesterday.
Anyway, more on Saturday.
The idea of the big ride is basically to see how far I can push and maintain my bike nutrition. People refer to their "nutrition plan" but it really gets compounded by these big rides. In the past, as in years past and 20+ pounds ago, these rides brought out the absolute destruction of me. I would dehydrate severely to the point that 15 mph felt like 25.
With the temps up this was a good chance to see how my food and water pacing worked out. A few things that helped:
* I've ridden more than ever
* I weigh less than ever
* I've come to the realization that I need most of my calories from solid food
The third is really the most important of the 3, I believe. In the past I would take in a lot of water and calories and even salts and endurolytes but I would end up peeing a lot and still getting severely dehydrated, to the point where I've lost 10 pounds on a 4 hour ride before.
My aim was more or less 300 calories an hour and 1 bottle of water. Here was how the food ended up breaking down:
* 960 calories Clif bars
* 300 calories Accel Gel
* 320 calories Forze bars
* 240 calories Accelerade
* 200 calories Heed
Totals:
* 7 hours
* 2000 calories
* 286 calories per hour
Aside from the 4 bottles of liquid above I got a bottle in Lambertville and 2 at Fred's, plus 2 glasses of water at Fred's. So I guess I managed 8 bottles in 7 hours.
I weighed 179 when I left and 175 when I came back, so that's about 2-3 bottles of water loss I didn't make up. That rounds to almost exactly 1.5 bottles an hour and 300 calories an hour of mostly solid food. I can't actually drink 3 bottles in 2 hours but when I do stop I can easily chug some water to cover what I've been lacking. The hotter it gets the more iffy it all becomes of course.
I may need to go away from Accelerade because it's really hard for me to drink a bottle of Accelerade an hour, at 120 calories my stomach just doesn't like that and I already mix it half strength. I do have this new Accelerade Hydro so I may give that a shot at 60 calories a scoop or Heed which worked much better for me yesterday at 100 calories a bottle. I may also just need to go straight water after 4-ish hours.
I also need an easier way to mark calories eaten. Trying to figure out what I ate and what I need to eat to round out the hour can be a pain. I tried to "correct" every 2 hours and make sure I was making up the calories on the 2 hour mark. I found the gels extremely easy to eat as well as the new Forze bars. Clif bars were fine but lost their appeal as I started to dehydrate. Most anything does.
Not sure where I go with the next long ride. Maybe just add an hour and see if I can make it and not have the stomach start to go south. I should probably do my next ride on a hot day. Once it starts to get even warmer it could really start to become an issue. As for keeping the 24 HoA on the radar, this ride certainly helped me think I can give it a fair shot this year. We'll see how well I hold up when it gets warmer.
I also note that I sweat much less than ever before, by a considerable margin. I ran into Leo at mile 115 and he was soaked with sweat. I never got to that point even when I was hammering up the hill trying to chase down Ben out of Lambertville. I guess this comes with the additional miles and lost weight.
The Clif bar flavors:
* Oatmeal raisin walnut
* Chocolate chip peanut crunch
* Black cherry almond
* Peanut toffee buzz
Accel Gel:
* chocolate
* vanilla
* strawberry kiwi
Forze Bars:
* chocolate peanut butter
* cranberry nut
Accelerade:
* fruit punch
* lemonade
Heed:
* mandarin orange
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