Wednesday, July 17, 2013

24 hours of Elephant rock

Being so close to Denver, this 24 hour race near Castle Rock was something that should be on your list

of races to do; once. Looking at the race description, 8.4 mile course, ~500ft of elevation gain, 100%

doubletrack, it wasn’t something that really got me overly excited. And for camping, no fires! Honestly, I

wrote it off and had no intentions on signing up.

After being talked into it by Tom based on the close vicinity, we were signed up, 4 person coed, Tom,

Whitney, Nick and myself.

Race Preparation:

Have put up some big miles lately, over 100 mile weeks the last few weeks leading up to race day. The

Indian creek debacle was still fresh so I had wanted to really do well, but, my bike was still in the shop.

Was going to have to turn to horse #2 for this race, but no worries, she is lightning fast. Thursday I had

woke up not feeling great, legs were dead from two days prior when I dropped a quick city park run.

Decided a quick run around green mountain would loosen them up. Wrong. Its been some time since I

last ran GM so I had forgotten the general distances of the trails, 8 miles later and 2500ft of climbing I

was limping back to my car. Drove straight to Mcdonalds to get a protein fix from their vanilla Mcshake.

I hear that’s what all the Pros are drinking after their races these days. Delicious! Turns out, Sankoff

totally forgot to tell me about this in his nutrition plan recommendations.

Race day:

This is a 6pm race start, 6p-6p. Another weird one. These type of races really challenge you on how to

plan your sleep before and during a race. Do I wake up early and try to get in a nap before the race while

im all amped up or do you sleep until noon and take your chances you can actually sleep until noon.

I take things one step further/dumber...lets wake up early and go re-ride indian creek since it is right on

the way. Great idea!.....no, really bad idea!!! 3 hours later I am loading up the car at Indian creek, legs

felt ok but could tell they definitely just climbed 2500+ft in 18 miles. Off to Erock to set up camp.

Race start:

Windy. Really windy. Blowing 15mph with a few gusts to 20. The tent is barely staying put. Since it is less

than 24hrs after my DG weight loss challenge weigh in I get blown over, twice. Tom does lap 1 with the

Le mans start. He gets out early and finishes 4th

Race 7pm-630pm:

We each do 1 lap at ~30 mins per lap. Since it is only 4 of us we decide to pull double laps through the

night to give everyone enough time to change clothes, eat, maybe sleep for an hour before having to go

back out. It worked well that way. Since the course was not technical and had no big climbs it was easy

to pull doubles, could have even pulled triples. We munch on some brats, asparagus, squash, trail mix,

 in 28 mins. We are off to a great start!

etc all evening and night. Nutrition is going well. Hydration is going poorly. Being so cold we pretty much

avoid liquids. Whitney was smart and brought hot chocolate but I was too cold and tired to make it. 1

hour laps and your back at the campsite. Wind dies down at night.

The course is fast. Being sandy doubletrack though you really have to watch the corners. One guy had

some gnarly road rash. The first 4 miles were the climbing of the course, 2 climbs, about a mile each, but

very low grade. I was big ring’ing it the whole way. The back stretch was 4 miles, straight. You just made

your last turn and dumped your gears and let it rip! It was quick, averaging over 22+mph (this is fast on a

mtn bike, on flat terrain). You could just drop the hammer, I wish I had aero bars on my bike.

The temps continued to plummet. The lowest temps we saw were 32 degrees. I tried to stay warm

in the tent, in sleeping bag while wearing two pairs of pants, gloves, winter hat, down jacket, arm

warmers and long sleeve shirt. I was still shivering. No fire = no racing for me ever again. We somehow

survived the night. There was even a Muscle Milk sponsor truck and cooler filled with bottles of MM and

electrolyte drink on the course. I stop to pick up some free bottles each lap and some E drink. Why not,

we aren’t winning anything right? Whitney and Nick pulled the coldest 4-6am laps. Frost everywhere.

Finally, Daybreak!

The sun comes out but not for long. Clouds come out and make the temps seem like they are

plummeting again. Its 11am and I still have my down jacket on. The sun finally stays out around Noon,

but the winds pick up again. This time a little less than the day before. Blowing about 10-15mph, steady.

6 hrs to go. We eat some breakfast burritos, snack of random stuff, sandwiches, etc. Keep trying to

hydrate.

We finally get around to checking the leaderboard. 2nd

dogged our night laps. We were not at the start/finish waiting to go out one the other person came in.

We stayed in our tents trying to stay warm as long as possible before getting out to put on all our gear.

We keep riding. We will recheck in a few hours to see where we stand.

3pm rolls around. We drop to 3rd

ourselves and pick up second or just keep coasting and stay put in 3rd

since 1st

 is out of reach.

We finish with a podium spot at 3rd

Strava top 10s. Cold race, but a good race.

 place!? How is that even possible? We really

 place, 1 lap behind second. OK so what do we do? Do we try to kill

. We decide to keep our game plan

 with 37 laps. 72 miles ridden for each of us. We each pick up a few

Final impressions:

Glad to have that race done. The course was actually tougher than I had expected because you could

red-line yourself the entire lap. You didn’t need to back off on the throttle anywhere. It would be the

perfect beginner 24hr race for someone looking to get into the ridiculousness that is the sport. The

no fire thing is a scam. I will never race a no fire event unless temps are expected to stay above 60

degrees. It just wasn’t fun at 3am when I almost chipped my tooth because my teeth were chattering

so rigorously, inside my sleeping bag wearing 15lbs of clothing. The 3rd

podium as a team. If we had been really serious we likely could have won it.

Up next, 24 hours of Enchanted Forest, Gallip NM. June 15-16th

Championships.

 place finish was cool, our first

. Also part of the 24hr National


Tuesday, July 16, 2013

Indian creek 2013 RME series

have to say going in I was a bit nervous going with the full marathon option looking at the race specs...3 laps on an 18mi course, 2800ft of elevation gain/lap, on trails down in the waterton area. Regardless, after Phils course recon and description of "difficult but all ridable", i felt a little better. 
Race day: Get to IC, boy it sure is cold out here. 50-ish to start but perfect temps i suppose. Race start pushed back 30mins because race crew and racers were not ready. I sat in the cabin and sipped some water, shivering. 
Race start: Still have no nutrition plan, for those of you that know me this is no surprise. One water bottle? two? 24oz? 20oz? gels? bars? Forget it...two bottles, 2 gels for the first lap, will refuel at the aid station after that based on my usage on lap 1. I get off the line in the back of my AG since after all i was expecting a 6 hour race. Ill pass all those squirrels eventually when they burn themselves out. Nice rolling start on some access roads for a few miles, legs feel good, mind doesnt after 3hrs of sleep. 
Lap 1: they shortened lap 1 by 3 miles to account for the absurdly amount of climbing the course had. This should have also been a red flag warning sign. 15 miles; nice swoopy downhills, But then the climbs...these were no normal climbs, The biggest was the 4 miles of climbing to end the lap, took an hour to ride 3 miles! Parts of which you couldnt ride because of huge trees or boulders in the trail. This was what destroyed me mentally and i was seriously concerned about doing this two more times. Because of this i was all over the trail, my solid technical skills had deserted me, i rode off the trail 2 or 3 times and had to bail in the bushes. I was a disaster. Cuts and Scrapes all over my body because of this. On top of that, my rear hub was shaking and loose. I was getting about a quarter of an inch of movement out of it. Not good im thinking, this is definitely going to blow up at sometime during the day. I think the Fruita dust got the best of my bearings. There are a couple of big stream crossings, i dove right in, rode right through all of them, get completely soaked,  oh well. Into the start/finish i come. Intake: 40oz of electrolyte mix, 2 endorolytes, 1 gel
Lap 2: Legs started to settle in, HR was in target range, Actually felt great, i was riding on the trail instead of bailing in the bushes on all the turns now. This was going to be a fun day on a difficult course. I was knocking off AG'ers on all the RIDABLE climbs, some would catch me on the decents. No worries, still 4 hours of riding. Hub was getting louder, squeaking on uphills, bike felt like it was rattling apart. Oh well, keep pedaling! We are on the full 18mi course now, longer swoopy downhills, some went on for 4 or 5 miles, best downhills ive ever ridden. But then the climbs....destroyed me, again. Here is the race ruiner: 3 miles out from the start/finish...on a small 50yrd downhill section,BAM...blew a tire. No, tore a tire! Big one inch tear right in my tread!? Ok, this is fine, im still having fun, all the AG'ers will pass and ill just ride the race like its a fun Saturday afternoon ride. Change tire out in 10mins, Stans is sticking everywhere, back riding.....for 10 mins until i tear a sidewall!!!. Now i am out of tubes since i run tubeless and only carry one spare. I start running since its only like 2 miles to the start. A Half Marathoner asks if i needed a tube and i gladly except, tell him ill pay him back at the finish. (if anyone knows MIke Trimble, let me know, i owe him a tube). Its a 26'er but i stretch it on my 29'er, stans is still all over my hands and my spokes, i have to laugh as now ive turned into quite the circus and the race is over for me, or at least my chance at a top 10 finish. I make it to the start finish, head straight to my car to grab a another backup tube, pump up to appropriate psi and debate going back out. I lost about 30 minutes changing tubes, going back to my car, my hub is jacked, and i have a booted tire with a tread and sidewall tear. I eat about 6 PB and J squares, drink some water and the thought of stopping is racing through my mind....luckily i have never DNF'd so i jump back on the bike and start pedaling lap #3. Intake: 40 oz water, 4 endurolytes, hammer bar, 1 gel, 6 PBJ squares.
Lap 3/final lap: I see Scott D at the aid station. He is also going out for his last lap. We head into the singletrack. Now i dont feel so hot, i think the 6 PB and Js were a bit much...but i was starving before. Now i want to puke them up because they are sitting like a brick. My hub is getting louder, keep pedaling, the faster you ride the sooner this will be all over and your hub wont explode and leave you stranded in the wilderness to be eaten by bears. Legs are now destroyed, have ridden 7K feet of climbing to this point, still have another 2K to go. I limp around the course, pass 2 AG'ers that passed me when i was trying fix my tires. I fall for the first time all day into a bush, branch stabs me in the face, one goes straight up my nose, weird. No blood, just some scraps, keep pedaling. Scott D and I take turns pulling until i see a few more AG'ers, ok time to go! I need to pass these guys to make a respectable race. I knock them off on the climbs and head to the finish. Intake: 40oz water, 4 endurolytes, 2 gels, 1 package of gummys.
finished at 6:57. 1:37 back from the winner in AG. Only 13 mins back from 10th place. 14th place out of 23 who started the race, 5 people in the AG DNF'ed. Not a great result but i finished. Two flats and a bad hub. Strava distance: 54 miles, elevation gain: 9700ft of climbing, avg HR 136
Solid race overall. I dont think i would do anything differently. I will still only carry one spare tube. I might think about adding a small bottle of Stans, but not sure it would have helped in this situation. My nutrition seemed adequate, aside from the PB and J squares, or quantity at which i ate. Great job Scott D, Phil, Jeff, and Tom who killed the XC race. Next up for me is 24hrs of Erock May 31st-June 1st. 

 
K2

18 Hrs Fruita 2013

Preface: This would be my 1st solo endurance mtn bike race. I have done several as a team but I have always left those races wanting more, or wanting more hurt maybe, but certainly wanting more ride time and the chance to challenge myself both mentally and physically (ok maybe a little less mentally and more just physically). It is always fun to tear around a course knowing you only have to push it hard for one lap before getting 4 hours off but that never really suited me because of a few reasons. 1. I was never able to actually fall asleep in between laps. I can lay down but its hard to turn off your mind and body in such a quick time frame while laying down in a tent knowing you need to get up in 3 hours. 2. often times it is in the middle of the night in 30-40 degree temps so you arent ever really relaxing/recovering but more just trying to stay warm by a fire, in cold bike gear. 3. It very difficult to put that cold bike gear back on and jump on your bike, muscles just arent supposed to do that. Once in recovery phase, they should stay in recovery. 4. I have also been known to over eat, i mean camping and biking means you bring a ton of food so all i found myself doing was snacking and over eating. This race, 18 hours of Fruita, i figured, would be the ideal race to challenge myself since it is relatively flat (~400ft elevation gain/lap) and only 18 hours which would mean total ride time likely wouldnt exceed 15hrs after pit stops. So here's how the experiment would turn out....
Mid-Winter registration/Goals: i had no goals at this time, i just registered and figured i would crunch the numbers later. Hoping at some point Byynys nutrition plans and Breyers mental psyche would somehow rub off onto me and i would be set. Plus, I rode the race last year and did 5 laps for the team, felt good enough to double that at least. And besides, winter was royally sucking for skiing so i would get a ton of biking in during the early spring to be ready.

Training: As i mentioned, winter sucked so I had already had 5-10 days in on the bike from December to Feb including a strong performance at a Leadville snow bike race and the Vail winter mtn games snow bike crit, minus the part where i got chicked in Vail, like 3 times. But, even got a few days in on the road up lookout. Who needs a trainer....Ha!
Race week: Did i mention winter sucked....and by this point i mean it sucked as in it has snowed in Denver about 6 feet since January. Apparently putting my ice scrapper away in Feb was a bad idea. Sorry everyone. Since all training was halted leading up to 1 week before the race i decided to drop a few big rides on the road. Put up a couple of 50-60 milers,  80+ another, and a trip to moab 2 weeks before was sure to be enough saddle time. Regardless, nothing i could do about it. But, there was still my nutrition plan i had to work on. I googled a few versions of "how to prepare for a 24hr mtn bike race" but really came up empty or with info i already knew...which was "Have a Plan". Great...all i needed was some idiot on their blog telling me i needed a nutrition plan. Where is byyny when you need him!?...oh yeah, getting his own plan together. So i decided my best bet was to just head to the grocery store...what i came home was with 2 packages of pringles, 2 packages of fig newtons, a lb of mixed nuts and a big a$$ bag of peanut M and M's. This was it!...my nutrition plan. Now all i had to do was pedal. I also had took a look at previous years results, I was hoping for a top 10 finish, even though there were usually only 15-20 people per year in the division, not separated by AG. 20 laps would get me somewhere between 5th and 10th so thats what i was shooting for. 146 miles for 20 laps in 18 hours...pppffftttt, easy.
Race Day: This a weird race, starts at Midnight and goes until 6pm. It actually suits a 1st timer because it means less night laps, once you hit daybreak it is all downhill from there.   However, that makes when/where/how long to sleep difficult. I decided a 10am wake up would give me 14 hours before the race started, shouldnt need a nap before then since i dont usually only stay up for 14 hours before going back to sleep. Catecholamine surge would certainly last 18 hours right? Jumped on the road at noon and by 2pm was hungry, time to stop in Minturn for Kirby Cosmos BBQ! Not your ideal prerace meal but when your not racing for another 8 hours you have plenty of time to digest.
I arrived at the venue, Highline Lake State Park, set up camp, and just relaxed. Got my gear together, 1000 lumen lights work, oiled my drivetrain, re-oiled my drivetrain, tire pressure set at 25psi, thought about my nutrition plan...or at least what i was going to do with my pringles, fig newtons and nuts..and relaxed some more.
Game time: Since i was there with the usual crew who also did the race, Tom/Grant/Jordan/Jen/Sara/Nick/Tim/Lindsey, we had to partake in our tradition of shotgunning a beer before the race. 1 miller High life down...not part of my nutrition plan but i still had yet to nail that down anyways. I figured i had a few hours on the bike to figure that out. Lets Go!
Got to the start line 2 mins before the gun, somehow found a nice clear path to the second row by following a pro. I was sure to get out in front with leaders and drop a hot lap and use all my energy...not a smart decision. However, last year they had us partner up and do the wheelbarrow maneuver for about 15 yards around a tree and back to our bikes so i was working the crowd finding a partner. This year no such luck, they instead had us start in reverse and go out the back of the starting corral. Shoot! in the back i started, but boy was it fun watching the pros panic and start running over people.
i will break out the rest of the report by 4 lap chapters, that is how i played it out in my brain which allowed me to stay sane and only think about 4 laps at a time.
Lap 1-4: Started out fast, too fast. I should have known better but i felt great! Except for my HR being in the 150's! Yikes...definitely too hard to start, ill tone it down on lap 2 i thought. the 1st lap is always tough too, lot of people to sift through, hadn't prerode the course since i figured 20 laps would be enough plus i rode it 5 laps last year. The course was in similar shape though, riding very fast. Its dusty, like im completely covered in dust and ive only rode 1 lap. I cant see my shoes, my legs, or my bike...its all white dust. Temps were in the low 50's to start which was great but i knew it would surely get colder as it was predicted to drop into the 30's. The sloppy joe sandwich I ate 2 hours before was sitting fine but the beer really gave me the burps. oh well....avg lap times of 35-40 mins, on par with my goals.  Into the pits i went after ~3 hours of riding, in 3rd place....with numb feet
Intake both on course and in pits: 1L of Gu electrolyte mix, 2 Hammer Petrolatum tabs, 2 handfuls of peanut mix, half a can of pringles, 8 fig newtons
Lap 5-8: Ok now its just plain cold. Temps in the 30's, i cant feel my toes and i havent been able to for about the last 2 hours. I did put on warmer gloves but that apparently doesnt help your feet. I also added arm warmers underneath my jacket, also doesnt help your feet. Toes are still cold. HR is under control at 120 on the climbs and low 100's on the flats. I am getting chicked like crazy but i know these are girls doing it as part of a 4 or 6 person team...ok so im not totally fine with this but i came close to rationalizing it that way. I am also on the verge of committing suicide by putting a tire lever through my eye due to boredom on the trail. on lap 6 my bike sounded like it was falling apart. Dust! My bike was white, i was white, my chain and drivetrain was bone dry. I had to stop and relube on the course. I would end up doing this every 2-3 laps Lesson 1 realized...bring music, an ipod, guitar, piano, 1980's cassette player...ANYTHING! role into the pits just as the sun is about to peek out after another 3 hours...with painfully numb feet. they seriously felt like i had 2 gigantic blocks of ice on my feet, i was afraid to look at them. . 
Intake: 1L of Gu electrolyte mix, 2 pretro tabs, 2 handfuls of peanut mix, handful of pringles, 6 fig newtons
Lap 9-12: Half way!!!! temps slowly rising, still in full cold weather gear until about 930am. Winds picked up a bit to 10-15mph but i can now feel my feet. phew! i was honestly getting nervous that i was going to get one thrashing by whitney for getting frostbite. Still getting chicked, still looking for my tire levers...but half way! Roll into the pits, HR under control, legs feel fantastic, but my back and neck are getting sore. I bathe myself in sunscreen and change clothes...new everything!
Intake: 1L of Gu mix, 2 petro tabs, 4 Hammer endurolyte tabs, 1 small egg/cheese/bacon breakfast burrito.
Lap 13-16: I shouldnt have had the burrito, too heavy. HR still under control and im starting to see the end of the tunnel. back is killing me, neck feels like im getting stabbed by a homeless guy on Colfax for stealing his Colt 45. Well hydrated, start to slow down on the fluids. Into the pits. Change bibs, jersey, gloves, glasses.
Intake: 1.5L Gu mix, 2 petro tabs, 6 endurolyte tabs, 1 handful of peanut mix, 15 pringles, 5 fig newtons
Lap 17-20: All downhill from here. HR under control, legs feel great, temp in the high 70's. I find myself riding with the races eventual winner, Drew Geer from Boulder, Pro. We turn a few laps together, chatting about our nutrition plans...turns out he had one. I take a pull and he never asks for it back. He is hurting, granted he is already up 3 laps on me at this point and he plans on riding until the 18th hour, i plan on riding to lap 20. We get chicked together, several times. Im convinced my spine has been torn apart and is somewhere on the course, my neck feels the same way. I can barely hold on to the handle bars my hands hurt so bad. I somehow manage to suck down 3 honey stinger gels, 4 endurolytes, 2 petro tabs and 1L H2O. I am done. I look at the timer and there is still 2.5 hours left...i am done. I limp back to camp and get weird looks like i am a ghost, the dust destroyed me, the dust destroyed my bike.
Post race: I get to camp, take off all of my gear, head straight to the bathroom to wash my face. Walk directly back to the camp and crush 2 muscle milks. go to my tent to take off all my clothes and i take a good long hard look at my sleeping bag, I wanted nothing more than to fall asleep until monday right then and there. Head to the showers, sit down at camp and light a cigar, am handed a margarita and sombrero to celebrate Cinco de Mayo. Let the party begin!!!
Overall: A solid 1st effort. I would have liked to make it an even 18 hours but i did meet my goal,...20 laps, 146 miles, 13 hours, 7900 ft of elevation gain 15.5 hours of total racing,  good enough for 7th place out of 14 racers,  something i had doubted after my 3rd lap with no music and my tire levers calling my name. I should have asked for more help from my crew but they were also there to race, granted in the 6-8 person field. I was clearly unprepared for the saddle time based on the fact my back and neck hurt so bad and and so early on. I contribute this to winter, and lack of a trainer. I am still not buying a trainer. Next time, and yes there will be a next time, I will have music, and be prepared for cold feet. I also underestimated the significance of the number of turns on the course and the effort it takes to manage all of them, 20 times. This was a short course, that had to be ridden slowly. There was no long straightaways that you could drop the hammer on and get into a grove. this was a total body work out kind of course. I ultimately think my nutrition plan worked, granted it was very on the fly and clearly doesnt fall under the category of "Having a plan'. I did not bonk physically and my legs felt great the entire time. I drank plenty of fluids but not enough to become bloated. I have this cough now thanks to the dust but i have started advair for the copd so i should be fine in a few weeks. My bike needed a few washes and a new chain. I am afraid to see what my bottom bracket and shock seals look like....
Next race is June 1st, 24 hours of Erock in castle rock. Doing it as a 4-5 person team but hope to spin a few more laps than required to keep up my endurance going into the next 24hrs of Enchanted Forest mid June and the start of xterra season in July. 
thanks for all of you who have ridden with me in the last couple of weeks and pushed me (Whitney, Breyer, Byyny, Sankoff, Grant, Jordan, Tom, Nick). I look forward to keeping it up...unless winter comes back of course ( i think i see snowflakes as we speak :()
Until next time....keep her in the big ring

K2