Sunday, March 3, 2013

Day 24 - The Forty Mile Ride, Red Hot and King of the Nerds

March 2, 2013

Today I was assigned a four hour long endurance ride plus a ten minute run immediately following. Basically a "brick" workout. All in zone two of my heart rate. First let me say, the logistics of a four hour bike ride can be daunting. Finding a relatively safe route with minimal traffic and not too much elevation is not easy. You can only pedal up a hill so slow before you finally just fall over.
The closest thing to all these requirements I could fine, is the weekly "Flat Forty" Pasadena Group ride put on by the California Triathlon Club. The only concerns I had was being able to maintain a low enough heart rate and finishing the ride a full hour too early.

I awoke at 5:30am in order to make my morning smoothie and the needed nutrition for the ride. I decided to mix up some "Datorade." Literally, twelve dates (pitted and skin removed), one banana and some vegan Raw protein powder in 16oz of filtered water. I made enough for my two water bottles. I also filled up my 70oz Camelback with filtered water, checked the weather and headed out.

(A nice building in Pasadena.)

I arrived at Incycle in Pasadena at about 7:00am and got the bike assembled and tire air pressure checked. 100 psi for the front, 110 psi for the rear. I waited off to the side as people arrived and greeted one another acutely aware that I was the most overweight. Just when the usual doubts started to creep in about not wanting to slow the group down, etc, etc, my buddy Moogega Cooper walked up. "Hiiiiiiiiiiiiii!!!" Moo is one of the sweetest people in the world and lately she has become a celebrity, starring on the TBS show King of the Nerds.

We started the ride at 7:30am and quickly divided into two groups. The "A" group quickly disappeared never to be seen again. The "B" group led by Moo. What a great ride. The weather was perfect and our little group paced each other well. All the training I have done recently helped. 

We rode from Pasadena to Rio Hondo and back, exactly 40.77 miles. The last part of the ride is uphill and always a bit tough for me after the previous thirty. Finally we arrived back at Incycle and said our goodbyes.
However, I was still 46 minutes shy of my four hour goal. So I went to Chandler Blvd. and rode for 46 minutes, then I put the bike in the car, switched shoes to my Vibram's and ran for ten minutes. At this point, I had to walk every couple of minutes to keep my heart rate in the correct zone. 2919 calories burned, 47.38 miles total.

By the time I got home, I was pretty wiped out. As I sat on the floor gathering strength to go upstairs and shower, I began sweating. A lot. After a few minutes, I stopped. Very strange. I also noticed that my legs felt a little raw.

See if you can guess where I forgot to put sunscreen.  .  .

Tomorrow I swim for an hour.