2014-07-26 Duncan Dehydrator 80mi

A great ride with Sharon’s group. Sharon is the navigator and planner. Charles is the Gofer/Dufer/Pilot/Moral Support and most of all, the Grasshopper Remover! :) Also along were Becky, Karl, Steve, Theresa and me.

I started off finding my own cadence which was quite a bit faster than the group; however, around mile 18 they all caught me. Around mile 27, I dropped my chain and wrapped it in the rear derailleur. Took me till the rest stop by the Waurika Dam Bridge Road to catch up. I was pooped.

It was hard to keep salt and calorie levels up. I like going faster downhill, and maybe a little slower uphill. Most of the others were the other way around. We’d usually have a gap of about 100 feet as a buffer, but sometimes I had to use brakes.

We stopped at 30, 50, and 60 mile rest-stops. 60 had flavored ice, and it was good. That helped a lot. I got my second wind and pulled ahead. Karl zoomed, and pulled for a while. I fell off the back, and was passed by Sharon. Karl gave her a run for her money. The rest of the group wasn’t far behind, relatively speaking. I think Sharon & Karl beat me by 3-4 mins, and the same for the rest of the group.

Becky’s been very tired, and wasn’t in the front for the last 15 miles. The tired PLUS the heat were too much. Around 15 miles, I opened a water bottle that was just ice, and dumped it into my shirt. That helped, but not as much as the snow-cone.

Steve and Theresa were a pretty steady, consistent pace. Steve pulled for quite a while too. Throughout the ride, we had several masses of riders join the double-paceline of the CCC group. Sometimes we were the minority of the group, but generally Karl and I… hrm… swept, and the others pulled. They got lots of thanks after the ride.

Overall, the ride had 624 bikers. If the Goatneck wasn’t the same day, it probably would have been bigger. Support was great. Lots of volunteers, perfect snacks, facilities, etc. The best part was use of showers, hot tub, and pool at the Duncan Rec center after! Also, the Chicken Spaghetti was good stuff. Everyone was nice and helpful too.

A++, would ride again.

For HH100, I need to get a long-sleeved sun shirt, stay on top of ride-week stretching, pre-load salt, and get better with rolling snacks. But really, the key is staying cool. At 11am, it was just getting bad, and eating shaved ice, or dousing with cold water was the only way to stay alive.

http://omnitech.net/xaminmo/2014/07/26/2014-duncan-dehydrator/

Not sure what I think about the elevation. It’s about 1000ft higher than Karl’s. I used Baro, and he used iPhone 4S GPS. Both have issues. My + and – match, but who knows. We’ll see if other people post stats for comparison. 24 seconds ago

Also, if I’d thought more, I would have added a couple of miles on the end so I could get another Grand Fondo ride for the year. *sigh*

http://app.strava.com/activities/171381674
80.1mi Distance

4:37:40 Moving Time
2,671ft Elevation (?)
269 Epic Suffer Score
147 Points in the Red

219W Weighted Avg Power

3,306kJ Total Work
353 Training Load
85% Intensity

Heart Rate Analysis
Z1 Endurance < 106 4:08 1% Z2 Moderate 106 - 141 49:11 18% Z3 Tempo 141 - 158 2:16:25 49% Z4 Threshold 158 - 175 1:27:24 31% Z5 Anaerobic > 175 32s 0%

Power Zone Distribution
Z1 Active Recovery 1 – 142 W 1:03:18 23%
Z2 Endurance 143 – 194 W 1:00:03 22%
Z3 Tempo 195 – 233 W 56:43 20%
Z4 Threshold 234 – 271 W 37:52 14%
Z5 VO2Max 272 – 310 W 24:22 9%
Z6 Anaerobic 311 – 388 W 21:50 8%
Z7 Neuromuscular 389+ W 13:33 5%

http://connect.garmin.com/activity/550259488
Summary
Distance: 79.95 mi
Time: 4:37:42
Avg Speed: 17.3 mph
Elevation Gain: 2,671 ft
Calories: 4,327 C
Avg Temperature: 92.4 °F
Details
Timing
Time: 4:37:42
Moving Time: 4:37:25
Elapsed Time: 5:20:43
Avg Speed: 17.3 mph
Avg Moving Speed: 17.3 mph
Max Speed: 37.8 mph
SpeedPace
Elevation
Elevation Gain: 2,671 ft
Elevation Loss: 2,690 ft
Min Elevation: 953 ft
Max Elevation: 1,208 ft
Heart Rate
Avg HR: 151 bpm
Max HR: 177 bpm
Zones% of Maxbpm
Power
Avg Power: 203 W
Max Power: 895 W
Max Avg Power (20 min): 258 W
Normalized Power (NP): 237 W
Intensity Factor (IF): 0.915
Training Stress Score (TSS): 385.7
FTP Setting: 259 W
Work: 3,375 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 83 rpm
Max Bike Cadence: 113 rpm
Temperature
Avg Temperature: 92.4 °F
Min Temperature: 77.0 °F
Max Temperature: 111.2 °F
Weather
73°
Feels like 73°
0 mph N wind
Humidity 89%


2 Responses to 2014-07-26 Duncan Dehydrator 80mi

  1. It was good stuff. Heat was on from 10:30am. 11:10 stop at mile 60 for snow cones was very helpful. Noon dump of ice down my shirt was also good. Need to get long, white sleeves for HH100. May also look at removing the padding from my 3L pack so I can get more cooling from its ice. Otherwise, I’ll be stopping at 60, 70, 80, and 90 for water-hose treatment.

    Only one minor cramp on the inside of my leg about an hour after the ride and during stretching. Some pre-cramp in my right outer hamstring the first 30 miles, but that worked itself out (needed more stretching the day before).

    Stats are good. 17.3mph avg http://strava.com/activities/171381674/laps

    I think I could have done better if I had been more on top of food. Ride fuel was 2 Clif Blok packs, 4 oatmeal cookies, 2 bananas, 2 pickles, 4oz of pickle juice, 3L of powerade, 3L of dilute gatorade, 4oz snow-cone, and 4g of salt from 07:00 to 12:21.

    Supper the night before was pesto, shrimp, and sausage. Breakfast was 2 sausage patties, 3 mini-cinnamon buns, and 2 slices of french toast. Lunch after was chicken pasta, bread, cake, salad, fruit, and semi-sweet tea. Early supper was a burger and home-fries. Late supper was roast beef and potatoes.

    Was pretty well hydrated to start, and drank both for cooling and for mouth moisture. Managed to pee once at 60mi, and again 4 hours after the ride. Still could have gone with more water. Had dry mouth a couple of times during the ride. I had a couple of litres of fluid after the ride as well, plus a litre at early supper and at late supper.

    The best part of the ride was the hot-tub after. It really helped loosen and stretch everything.