EXAMPLE OF POST TO THE CREW:
Folks ...
Joe has checked out the signage and electrical on the van to make sure that we have all the parts we need and that all the parts and the van work properly.
Joe has mounted the top of the van bike rack that we will use to put the spare bike during the race. At all other times the spare bike and the racing bike will be in the van for security.
The top van rack can allow for stowing of well-packed and secured gear that we won't need during the race. This will free up space.
Joe has modified the spare bike to accomodate my sizing and it is ready to go. I've mounted my Velocity Spartacus wheels on this bike.
I will be bring a third set of wheels: Velocity bombproof wheels that I use in training. Just another `insurance.'
I'm not going to obsess about proper placement of the gear and equipment in the van. This is something that Jeff, Allan and James can do in San Diego. I will, however, have lots of bungie cords and cable ties that will allow you to secure the gear once you decide on how you want it organized.
HYDRATION:
I'm only bringing the 70 oz bladders, not the 50 oz or 100 oz camelbak bladders. The 100 oz is too heavy and won't fit in the bag attached to the bike seat. If we only want 50 oz in the bladder we don't need a special bladder for that; just fill the 70 oz with 50 oz. Makes things simpler.
I found this weekend (two hot days in a row of riding) that I `use up' the fluid my body naturally over-stores within the first 4 - 5 hours of riding. At that point sipping from the bladder doesn't seem to be enough to make me pee at least twice per hour.
So, I am anticipating that in the hot and desert-like weather I'll just need to have handed off to me a 16 oz `bonus bottle' of electrolyted water - with the top off the bottle - so that I can just gulp it down. This is a very critical point as my `racial heritage' body type did not anticipate prolonged sweating... although I have a profoundly productive sweating capacity. Combine a strong sweating capacity with too little electrolyted water and I risk subtle but certain dehydration. Thus the `bonus bottle' every hour.
FUEL:
Again, after 12 hours of riding I use up the ambient extra calories in my liver and gut that give me a great calorie cushion at the outset of an event. Thereafter, however, I have to really pay attention to calorie consumption.
Saturday I rode 160 miles in the heat and did not remotely bonk. Sunday, however, after only 50 miles I felt myself at the edge of getting jello legs and only the vaguest feeling of bonking. Proves my point: my body `grants' me the first 12 hours of energy without asking much in return; thereafter, it is `cash on the barrelhead,' i.e., I have to follow a strict schedule of calorie consumption.
LIQUID V. SOLID FUEL:
I know I've said this too often but I HAVE to start a race with little-to-nothing in my gut, i.e., I have to have a liquid diet for 2 days before a race. If I've got anything in my gut it wants to get out NOW.
Also, I have to restrict myself to only a liquid fuel the first 12 - 18 hours of a race. Thereafter ... I know I have to start eating soft solids. BUT, I don't know what specific foods that means.
Honestly, I'm pretty sure that somewhere along the route I'm probably going to want a few Big Macs for the meat and sodium.
Also, small plastic bottles of caffeinated Coca Cola are great on the fly. They're small, tasty and easy to manage.
By the time I get to San Diego I'll have a list of several types of solid food I can eat and tolerate.
COOLING IN THE HEAT:
Two years ago I purchased `arm coolers,' i.e., thin white sleeves that are made from a material that doesn't absorb water but wicks it to the surface. The air flowing over the material has the effect of a `swamp cooler,' i.e., it reduces the surface temperature, thus `cooling' the arms.
These things really work well. Before I used these my arms would just soak up the heat without sufficient reflection, thus adding heat, not cooling at all.
I just purchased two pair of `leg coolers.' They serve the same function and are great.
I used both of these over the weekend and even in the humid heat of the midwest they literally kept me cool all the time EXCEPT when I had a tailwind.
Though the arm and leg coolers do reflect the heat of the sun, when I had a tailwind there was little wind that could evaporate the water sweating off my arms and legs. So ... the cooling feature wasn't working.
What I propose: Allan's idea of using a pressurized gallon jug of water with a flexible hose and wand to `spray' me with a watery mist is quite likely going to be the very best thing we can do to keep my core temp manageable.
I have two other methods (chilly towels, and something akin to an ice bib) that we may consider along the way.
(O.k.. Back down to the cellar to complete the packing and van storage process.)
- d
Monday, May 31, 2010
Friday, May 28, 2010
Transitioning to include solid food while racing ...
A recent interchange between Jeff Clark, Crew Mechanic, and me:
From: "Jeff Clark"
To: "Dan Fallon"
Dan, your stomach will want something to gnaw on other then the liquids and soup.
Some of the riders that I have crewed for become aware that they have only had water with electrolytes, gels, P.B.&J's and bars all day. They then want solid food and are really looking for it.
I personally think that a primal urge in the recesses of the mind is triggered by the setting sun. At Sebring there is a concession stand that has hot dogs and hamburgers etc. both day and night. And after awhile that warm food in your tummy is very satisfying.
I wasn't able to crew at Sebring this year but if i was going to be there I was going to ask Allan's wife, Cindy, to make some small containers of Allan's favorite meals. Then the plan was to microwave them and serve they over the night time hours. This I thought wood serve two purposes: first, warm solid food; second (and probably most importantly); food for the mind and soul.
Allan had stomach problems on his FL record ride early in the day and I think that effected his ability later on into the evening as well as the over night. Another thing is when are on a liquid diet that will be all that your body will be eliminating.
Something that you need to start thinking about is some solid and warm foods along the way. I don't know if you eat at burger places but it doesn't have to be a meatball sub.We could hit a restaurant for a "kids" pasta to go. Many things are possible. You need to get some ideas going so we, as the crew, can help keep you rolling with the fuel tank full of many different things besides gels, soups and bars.
MY REPLY TO JEFF:
You know, Jeff, I'm pretty much thinking along the same lines as you. I've never done even a 24 hour ride, not to mention a 24 hour race. But with the recent longish training rides I've done I've found myself, after the rides, wanting to `munch' on something solid. Like a big honkin' greasy piece of dead meat :)
Two things:
1. My innards want to eliminate solids when I ride on the recumbent.
This is a physical phenomenon called `peristalsis,' i.e., the movement of solid remains of meals through one's intestines and bowels and out the anus. Often, for me, the first 90 minutes of a long training ride can include one or two stops at a roadside port-a-potty to completely empty me out. (Unless I've been disciplined enough for the 48 hours previous to consume only a liquid diet).
The surprising and very welcome consequences of this are: a) my breathing improves (less effort by my diaphragm to flex, less contents in my gut to interfere with the diaphragm); b) more capacity of my midsection/core muscles to integrate and coordinate in providing watts and balanced and controlled breathing. My riding is much, much more relaxed and comfortable.
2. I can't wear bib shorts if I have to worry about stopping to defecate every few hours. Waaaayyy too much hassle.
I'll come up with foods that will not be fiber-thick and heavy but tasty and midway between liquid and t-bone steak :))))
From: "Jeff Clark"
To: "Dan Fallon"
Dan, your stomach will want something to gnaw on other then the liquids and soup.
Some of the riders that I have crewed for become aware that they have only had water with electrolytes, gels, P.B.&J's and bars all day. They then want solid food and are really looking for it.
I personally think that a primal urge in the recesses of the mind is triggered by the setting sun. At Sebring there is a concession stand that has hot dogs and hamburgers etc. both day and night. And after awhile that warm food in your tummy is very satisfying.
I wasn't able to crew at Sebring this year but if i was going to be there I was going to ask Allan's wife, Cindy, to make some small containers of Allan's favorite meals. Then the plan was to microwave them and serve they over the night time hours. This I thought wood serve two purposes: first, warm solid food; second (and probably most importantly); food for the mind and soul.
Allan had stomach problems on his FL record ride early in the day and I think that effected his ability later on into the evening as well as the over night. Another thing is when are on a liquid diet that will be all that your body will be eliminating.
Something that you need to start thinking about is some solid and warm foods along the way. I don't know if you eat at burger places but it doesn't have to be a meatball sub.We could hit a restaurant for a "kids" pasta to go. Many things are possible. You need to get some ideas going so we, as the crew, can help keep you rolling with the fuel tank full of many different things besides gels, soups and bars.
MY REPLY TO JEFF:
You know, Jeff, I'm pretty much thinking along the same lines as you. I've never done even a 24 hour ride, not to mention a 24 hour race. But with the recent longish training rides I've done I've found myself, after the rides, wanting to `munch' on something solid. Like a big honkin' greasy piece of dead meat :)
Two things:
1. My innards want to eliminate solids when I ride on the recumbent.
This is a physical phenomenon called `peristalsis,' i.e., the movement of solid remains of meals through one's intestines and bowels and out the anus. Often, for me, the first 90 minutes of a long training ride can include one or two stops at a roadside port-a-potty to completely empty me out. (Unless I've been disciplined enough for the 48 hours previous to consume only a liquid diet).
The surprising and very welcome consequences of this are: a) my breathing improves (less effort by my diaphragm to flex, less contents in my gut to interfere with the diaphragm); b) more capacity of my midsection/core muscles to integrate and coordinate in providing watts and balanced and controlled breathing. My riding is much, much more relaxed and comfortable.
2. I can't wear bib shorts if I have to worry about stopping to defecate every few hours. Waaaayyy too much hassle.
- pull off the jersey,
- pull off the shoulder straps of the bib,
- do my b'ness,
- re-do what I just undid.
- the sweat is burning my eyes,
- the sweat is messing up my glasses,
- I'm banging my head and helmet into the walls of a port-a-potty
- and I just dropped my car keys into the poop hole!!!
I'll come up with foods that will not be fiber-thick and heavy but tasty and midway between liquid and t-bone steak :))))
Thursday, May 27, 2010
Winding it down, wrapping it up
Of course, just a few short weeks before RAW life's exigencies remind me that life is not `RAW.' It is more (much more) and better than that. (I wonder if I would have been so at peace with chaos 20 or 40 years ago).
My work is wonderful. I continue to experience the opportunity to participate in a helping way with the lives of people who are hurting and reaching out, showing their resilience. Many sad and painful experiences in my client's lives are coming to a head: 8 lanes of traffic on a 2 lane hiway of life.
My nearest in age sister passed away last weekend after several years of suffering with a dread illness. As her legal Guardian, and now the Executor of her Estate, my heart, soul and the time it takes to stitch the fabric of our lives together again is pressed even harder.
My wife retired less than two weeks ago. She is doing a heroic job of `changing lanes.' Not an easy job for a woman who has lived in the `pass lane' all her life. But I am delighting in the easy mornings I get to spend with her now, drinking coffee, waking up, having the time to speak in soft tones slowly.
Last weekend I rode 325 miles. Tonight after work I will head out to Burlington to do a midnight 100 miles, getting home by around 7am. Saturday and Sunday I will do 100 miles each, pushing hard knowing that I will not be pacing myself for the 12 -14 hour rides of late.
Amidst all of this I will be finishing up packing for RAW, readying the follow van, assuring that everything is buttoned up as Tuesday, June 1st, arrives and I move from one scheduled activity to the next ... until Noon, Wednesday, June 9th, in Oceanside.
And then the fun starts.
- Dan
My work is wonderful. I continue to experience the opportunity to participate in a helping way with the lives of people who are hurting and reaching out, showing their resilience. Many sad and painful experiences in my client's lives are coming to a head: 8 lanes of traffic on a 2 lane hiway of life.
My nearest in age sister passed away last weekend after several years of suffering with a dread illness. As her legal Guardian, and now the Executor of her Estate, my heart, soul and the time it takes to stitch the fabric of our lives together again is pressed even harder.
My wife retired less than two weeks ago. She is doing a heroic job of `changing lanes.' Not an easy job for a woman who has lived in the `pass lane' all her life. But I am delighting in the easy mornings I get to spend with her now, drinking coffee, waking up, having the time to speak in soft tones slowly.
Last weekend I rode 325 miles. Tonight after work I will head out to Burlington to do a midnight 100 miles, getting home by around 7am. Saturday and Sunday I will do 100 miles each, pushing hard knowing that I will not be pacing myself for the 12 -14 hour rides of late.
Amidst all of this I will be finishing up packing for RAW, readying the follow van, assuring that everything is buttoned up as Tuesday, June 1st, arrives and I move from one scheduled activity to the next ... until Noon, Wednesday, June 9th, in Oceanside.
And then the fun starts.
- Dan
Wednesday, May 12, 2010
Challenging Indoor Workout Design:
I've got no choice but to do weekday training on the indoor trainer (CompuTrainer a.k.a. "Igor").
Why?
First, builds leg strength.
Second, prepares rider for emotional / psychological impact of climbing challenges on RAW / RAAM. Just when you think you've topped an incline you discover it is a false flat and you've got another tough incline to climb. And this goes on and on and on (e.g., Skull Valley to Prescott). Less hard on the legs and lungs than the lobes (brain lobes, that is).
Third, Stage One includes a several mile long 7% grade. Again, prepares one psychologically for the grind.
Fourth, most of us can mount a long set of hills by shifting down and just taking our time. In a Race one must be cognizant of doing this as well as possible without blowing up and DNF'ing later.
By training with programmed adversity we can build physical capacity and psychological tough-mindedness.
- Design an 11.2 mile course with 7% steady grade.
- Warm up for 10 - 15 minutes by just spinning without engaging the course.
- Start with 3 mins of 170 watts, then 2 mins of 200 - 215 watts.
- Do that for an hour.
Why?
First, builds leg strength.
Second, prepares rider for emotional / psychological impact of climbing challenges on RAW / RAAM. Just when you think you've topped an incline you discover it is a false flat and you've got another tough incline to climb. And this goes on and on and on (e.g., Skull Valley to Prescott). Less hard on the legs and lungs than the lobes (brain lobes, that is).
Third, Stage One includes a several mile long 7% grade. Again, prepares one psychologically for the grind.
Fourth, most of us can mount a long set of hills by shifting down and just taking our time. In a Race one must be cognizant of doing this as well as possible without blowing up and DNF'ing later.
By training with programmed adversity we can build physical capacity and psychological tough-mindedness.
Friday, May 7, 2010
"Sparky" lives to ride again ...
I wanted desperately to ride a 12 hour after working all day Thursday. Despite weather forecast of rain, wind, lightning and cold.
Left the job around 12:15am Friday. Got on the road around 2:15am.
After doing one 25 mile lap in rural Burlington this morning it started to flash and crash (lightning) all around me about every 20 or 30 seconds. Even this dumb mick realized it's better to dive into the truck and head home than stiff it out and risk being a char broiled "dan on a stick."
Didn't mind riding in the driving rain. Sort of liked it. Even though it was almost parallel with the ground with a solid 20 - 25 mph NNE wind and 45 degree temp.
Weather guy said there were 2000+ lightning strikes w/n 150 mile radius of the area in a single hour during the time of my ride.
http://connect.garmin.com/activity/32498365
Home now. Gonna grab about 6 hours sleep and do 6 hours on the friggin' fantasyland indoor trainer.
Tomorrow morning back out to Burlington and on the road by 4am for that 12 hour.
Left the job around 12:15am Friday. Got on the road around 2:15am.
After doing one 25 mile lap in rural Burlington this morning it started to flash and crash (lightning) all around me about every 20 or 30 seconds. Even this dumb mick realized it's better to dive into the truck and head home than stiff it out and risk being a char broiled "dan on a stick."
Didn't mind riding in the driving rain. Sort of liked it. Even though it was almost parallel with the ground with a solid 20 - 25 mph NNE wind and 45 degree temp.
Weather guy said there were 2000+ lightning strikes w/n 150 mile radius of the area in a single hour during the time of my ride.
http://connect.garmin.com/activity/32498365
Home now. Gonna grab about 6 hours sleep and do 6 hours on the friggin' fantasyland indoor trainer.
Tomorrow morning back out to Burlington and on the road by 4am for that 12 hour.
Sunday, May 2, 2010
Calvin's Challenge - 12 Hour Race - Springfield, Ohio - May 1
I used my Zipp wheels Saturday and it all went to hell. At mile 42 I had passed almost everybody I could see ahead of me and I was closing in on a a small pack. Blinding rain, glasses useless and I missed seeing a pothole. Hit the pothole and got a front wheel pinch flat. Got back into the race 20 minutes later only to find that my front wheel had gone soft.
By mile 14 of the second 50 mile lap the front wheel was flat and I had to stop. My valve extenders were either defective or I just had the wrong set up because I used 6 cartridges of CO2 before I realized ... it just wasnt gonna hold air.
Called Larry Graham, he came and got me. He drove me back and I switched out my Zipps for my the training wheels I brought.
Added some `land of the unknown' bonus miles on the second lap and finished up with about 170 miles for less than 10 hours of riding. Attaching my Sat ride on the CC 50 mile route below. (Also did the CC 50 mile route the day before, Friday, and am attaching that below.)
http://connect.garmin.com/activity/31918657
http://connect.garmin.com/activity/31918652
I don't think the weather was that bad. Windier on the 50 I did on Friday, the day before. The rain brought out the fool in me. When you can't see the road in front of you because of the rain, and your vision is blocked by a pack of riders in front of you ... you're looking for trouble.
Larry G was really great in that he gave me some very useful information about valves and Zipp wheels. I'll be making big changes in tubes and valves for RAW.
Had planned to go down on Sunday to Cinci for a club century but there were flash flood warnings and 19 people were killed just over the border in Tennesee in flash floods the day before. Drove home after CC, got home by 3:30am and .... did the laundry.
Good training rides Friday and Saturday. Wish I could have had the whole 12 hours to ride without the 2 hours off the bike for flats and wheel problems. I think I could have done 215, at least.
I'm going to schedule back to back 12 hour rides this coming Friday and Saturday in Burlington, IL. Of course, they'll be solo rides, but ...
By mile 14 of the second 50 mile lap the front wheel was flat and I had to stop. My valve extenders were either defective or I just had the wrong set up because I used 6 cartridges of CO2 before I realized ... it just wasnt gonna hold air.
Called Larry Graham, he came and got me. He drove me back and I switched out my Zipps for my the training wheels I brought.
Added some `land of the unknown' bonus miles on the second lap and finished up with about 170 miles for less than 10 hours of riding. Attaching my Sat ride on the CC 50 mile route below. (Also did the CC 50 mile route the day before, Friday, and am attaching that below.)
http://connect.garmin.com/activity/31918657
http://connect.garmin.com/activity/31918652
I don't think the weather was that bad. Windier on the 50 I did on Friday, the day before. The rain brought out the fool in me. When you can't see the road in front of you because of the rain, and your vision is blocked by a pack of riders in front of you ... you're looking for trouble.
Larry G was really great in that he gave me some very useful information about valves and Zipp wheels. I'll be making big changes in tubes and valves for RAW.
Had planned to go down on Sunday to Cinci for a club century but there were flash flood warnings and 19 people were killed just over the border in Tennesee in flash floods the day before. Drove home after CC, got home by 3:30am and .... did the laundry.
Good training rides Friday and Saturday. Wish I could have had the whole 12 hours to ride without the 2 hours off the bike for flats and wheel problems. I think I could have done 215, at least.
I'm going to schedule back to back 12 hour rides this coming Friday and Saturday in Burlington, IL. Of course, they'll be solo rides, but ...
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