Over a few emails, this past weekend's efforts went from a 5.5 hour Saturday ride plus a Sunday 2.5 hour to a Saturday 5 hour ride plus whatever Sunday run to finally a phone call to solidify things. The phone went like this:
"Jon, how much time do you have this weekend? It's crunch time! I want you to do 6 hours on the bike on Saturday plus a 30 min run. Then on Sunday I want you to do another 4 hours on the bike plus a 45 min run"
HOLY SHIT!!!! (and I had to work OT both days....)
I immediately thought back to that training camp with him a year ago....
Just a few days earlier from this phone call, I already done 2 x 30 mins @ 250 watts and 245 watt intervals plus two easy rides of 90 mins and 60 mins.
It was a big bike week, easily the biggest one so far this season....
So after 5 bike workouts, 265 miles in almost 14.5 hours, this was INDEED the biggest week of biking so far this season.
I cannot sit down on a bicycle seat for a few days, and I need a lower neck massage BADLY!
So Saturday I linked up with @johnpierz up on route 100 and we did loops upon loops of Titicus, Hardscrabble road, Somers, and North Salem. John is a week ahead of me in Ironman training since he is doing IMNYC. I had to do a 6 hour ride, so didn't he. And! We are the same speed, so it was a HUGE mental break to have someone to chat with and otherwise break up the monotony of such a long ride. Thanks for the company, John! And! You are going to do great @ IMNYC! Hope to see you at the finish line!
Despite the heat warnings of the day, it was pretty hazy and even clouded up some which meant there was really only one hour in the direct sunlight. I think this saved me, especially when I hit my 30 min brick run, which I was able to hold an 8:12 pace while trying my best to slow-the-f-down! Can't hold that for a full 26.2 after just riding 112.97!!!
Sunday was a tad cooler, but I only had to ride 4 hours and then run another brick. Unfortunately I could hardly sit down on the saddle and keeping my neck up in the aero position felt harder than doing 1000 squats. OUCH!
The butt issue eventually went away, but my neck, OMG! hurt SO bad with 2 hours left to go. I think this is more to do with just riding a ton, and not so much my position. Didn't have any neck or butt issues on Saturday's 6 hour ride, since my body was fresher. My body should be even fresher for IMMT!
In regards to nutrition, I am comparing last weekend's Placid ugly 90 miler to this weekend's rides. I ditched the the 50/50 gatorade/water mixture and just went with water, then used EFS liquid shots every hour + Endurolyte pills every 30 mins. No more thirst issues. Up in Placid, I kept getting thirstier and thirstier despite drinking more and more water/gatorade mixture. The sugar just makes me want pure water. I have experienced this when I was using Infinit in the heat.
So the fact that I was fine electrolyte wise on a HOT day (ride ended in 94 degrees) on just water + EFS + Endurolytes = I got my electrolyte and thirst quenching issues FIXED.
I am still tweaking my calorie intake. I don't like liquid only, and I love chocolate and orange Gu, but I am getting sick of clif bars, especially if it is hot out. But I can't eat Gu for entire 5-6 hour ride. But! I keep getting hankerings for Snickers bars. Yes, Snickers. Especially at the two hour mark. So I think I am going to freeze a snickers bar, and it should be thawed out (but not melted hopefully!) by the 2 hour mark of Ironman.
Right now what I hope to do is this for IMMT on the bike:
30 mins: Eat a Gu (or nothing at all if I feel sloshy)
60 mins: 1/2 EFS liquid shot (half vanilla, half mocha + 1 oz water to thin)
1.5 hours: Gu
2 hours: Snickers bar
2.5 hours: Gu
3 hours: 1/2 EFS liquid shot (of hit up a generic chocolate Ensure @ special needs)
3.5 hours: GU
4 hours: Snickers Bar
4.5 hours: Gu
5 hours: 1/2 EFS liquid shot
5.5 hours: Gu
6 hours: DONE (and start running!)
This will only have me eating 5 or 6 Gu's total on the bike. I'd like to bring this number down a bit more. I am finding bar type foods that are on the dryer side, like clif bars, are hard to chew and get down and make me thirst, while bars like Snickers have a bit more moisture to them (blame it on the creamy nugget?) and are easier to go down and stomach.
I just remember saying after Placid last year that I wished I had eaten more solids for the first half of the bike, then all gels for the 2nd half. Looking back now, I am not sure I can stomach that this year! Amazing how your food tastes change. I still have TONS of time to experiment with foods choices, but I am VERY happy to have gotten down my hydration & electrolyte needs.