Enchanted Rock Duathlon

This was a total fun blast except for the hamstring cramps!

Arrived at 6:30 am in the dark.  Dropped off bike along with bag to be stored in transition area.  Parked car and walked about 1/2 back to pavilion and transition area to pick up timing chip and get marked.  Marking is required to get into bike transition area for security.  The marker asked my age and I gave him my bib number 117.  I thought he was serious, but he wrote my age on the back of my calf, and the bib number on top of my hands.  The chip was worn on a Velcro strap around my left ankle.  The chip recorded my times for the 5 mile trail run, transition, 16 mile bike ride, transition, and run to the summit.

After instructions from the race director we were ready to race.  The 5 mile run started at 8:05 am at the pavilion and headed west on the loop trail.  The first few hundred yards were on a narrow trail through a field of prickly pear cactus, bluebonnets, and other wild flowers.  We crossed a rocky stream and then a water bridge and turned left and ran to the restart of the loop trail at the far west end of the parking lot.  The trail increased in elevation and some of the fast starters were already fading at the 1 1/2 mile water station.  The path was wide and gravel coated and fairly consistent.  The scenery was nice but not appreciated because you had to watch where you were going.  The were several uphill and then downhill stretches.  The last 1/2 mile was fairly hazardous with streams, rocks, gravel, and sand.

The transition area was at the top of the steps.  Upon changing equipment and a short snack we entering highway 965 on the other side of a substantial cattle guard.  The bike course was hilly, but relatively smooth with no pot holes and other a couple of distractions.  The cattle guards were a non-issue.  We saw some beautiful and lush Texas cattle country and lots of large black agnus cows, one of which had escaped the pasture and was grazing along side the road.  The out and back course was uneventful except for the view of Enchanted Rock during the last mile or two.  This gave participants the great view of the challenge to come, scale the Rock!

After changing back into running gear we moved to the final stage the 450 1.2 mile climb to the summit.  We retraced the earlier 5 mile run for the first 1/2 mile then it was straight up.  Within minutes of leaving the transition area I fell victim to cramping, in first the left then later the right hamstrings.  This was the result of inadequate hydration.  The cramps cleared up, but the hamstrings remained tight.  The walk up the summit was difficult enough to raise my HR to the highest levels of the race, over 90% of maximum.

At times I didn't think I was going to be able to finish because of the cramps, but made it to the top tired but happy!  The view from the top was awesome as was the feeling of accomplishment.

Notes:

Finished 64 out of 126; 62 in 5k run, 33 in bike at 18.2 mph, 111th in hill climb

Temp at the start was 50 degrees with 50% humidity; wore underarmour gloves; skull cap; knee warmers, spring/fall socks, Under Armor cold gear crew next gray, my light bike shorts from BAC, Oakley glasses, Nike Free shoes. 

Temp by bike ride was about 60 degrees with 10-20 mph winds from NNW.

Temp at the finish was about 65 degrees sunny but very windy at the top.

Drank a couple of sips of water from the aid stand at the 3 mile mark of the run

At the bike transition area drank one box of Almond chocolate milk, take a mouthful of raisins and almonds.

Had a problem eating the raisins while heart rate is 150+

Drank about 12 oz of water with nuun….

After transition to 1.2 mile finish run my legs felt heavy, then after about 1/4 of a mile my left hamstring muscle cramped up hard.  I had to stop…massage the knot and try to relax.  Got going again after a few minutes but as soon as I started up the path to the summit my RIGHT hamstring cramped.  I sat down on the steps and took off my right knee warmer.  Drank about 10 oz of water and then didn't run after this as the route was a tough climb.  My HR during the walking climb was about 165.

Finished 3rd in my age group.  64th overall out of 126.  62 in the 5 mile run and 33rd on the bike ride averaging 18.2 MPH.  The summit climb rank was 111th.

What Worked:

1. The clothing was perfect.  Wore the light gloves all the way around to protect my hands in case of falls.  Took off skull cap during climb of Rock.  Had little sweat!

2. I never had to pee the entire time, but the cramping because of inadequate fluids wasted more time than stopping to pee!

3. Great event, friendly staff

4. We left the hotel in Fredericksberg by 6 am and got to the park at 6:30.  No congestion.  We could have picked up race packet the day of the race, but did so the day before.

5. Took jacket, vest, and Cold gear crew which didn't need.

6. The course...view of the finish line at the top from the bike course was awesome as was the 5 mile run through native lands.

What didn't Work:

1.  Take off knee warmers after bike ride

2.  Did get hydrated enough the day before.  Pee was very yellow.

3.  Didn't drink enough during the race. 

4.  Didn't sleep well the night before.  Was basically awake from 2:30 am until we got up at 5 am.

5.  Best Western was ok, noisy fan.  Should have stayed at Hampton Inn.

6.  Only consumed 24 oz of fluids before onset of cramps in about 1 1/2 hours of intense exercise.  Needed another 12 oz.

7. Transition times were very slow.  In my group one guy did 55 seconds while it took me 2+ minutes.

8. Need a faster snack and don't eat raisins when HR is plus 150.

Dam Loop

Sunday Morning is a great opportunity to see the country around Austin, Texas.  The traffic is down and this route offers a smooth fast track.  The hills are not for beginners and will push 10-12% grade.  Top speed on the downhills is between 35 and 40.  I max out at 41 MPH when the wind is favorable.

Garmin Connect - Activity Details for Dam Loop

Are we acting our age?

How do most seniors act? What does it mean to act old? We can't be young again, but it doesn't mean we have to act "old."

How did we act when we were kids? We ate all the time, we moved and moved more. We rode bikes, played ball, played tag, ran, walked, climbed, wrestled and we got lots of rest. Then we ate.

The KEY to weight control is to raise metabolism, the rate at which our bodies burn calories. In other words, we need to act like kids again!

The important things:
1. Split your calorie goals between 3 meals and 2 snacks a day.
2. Split calories 30% LEAN protein, 30% GOOD fats, 40% GOOD carbs at every meal and snack.
3. Exercise 30-45 minutes every day (intensity depends on our individual situation). The more we do the more we can do...

Be a kid.....

The Chronmetro Time Trial

A cyclist with a race under his belt is relatively common.  What's rare is for someone to do his first race a week before his 61st birthday.  Here's the story.

As a kid I have many fond memories of biking.  A bike gives a kid a sense of freedom he doesn't get from many places.  For example, it can take him far from problems at home.  It's clearly a better option for carrying a bowling ball 3 miles than walking.  A date without a car or public transportation was not option with that girl who lived 5 miles away.

Although the memory of early biking is clear the exact equipment is not.  My first bikes were used and probably Schwinn, made in America.  We stuck Mickey Mantle Rookie baseball cards in the spokes to make it sound cool.  We had horns and bells to warn everyone that we were there.  My friends and I rode where we were allowed and a few places we were not.  In Kindergarten I rode to see a girlfriend, who didn't know she was my girl friend.  It was an adventure, but we never found her house.  We carried friends on handlebars and on rear fenders.  We never wore helmets because nobody said we had to.

Here's some other things kids shouldn't do on a bike.  Ride behind mosquito foggers and then crash into a truck mirror which we couldn't see in the fog.  Ride on the handlebars of a cousin and then fall off and hit your head on a curb with a concussion.  Ride on the median of a busy 4 lane highway to meet a girl. 

Things kids can do on a bike, deliver newspapers, carry a 16 pound bowling ball to the lanes, and get to just about anywhere faster than walking.

How can a 13 year old deliver 40 newspapers a day without a bike?  Mom's didn't drive much back then and who could afford more than one car anyway?  Walking was not a viable option, except during the winter, but Black ice was tempting to ride.  The Sunday editions of the Chicago Tribune and Sun Times crammed with advertising were carried in the huge front basket.  When the bike slid to the ground the papers spread for what seemed like miles.  

This bike was a Schwinn given one Christmas, discovered one day in the attic.  It was shinny and NEW, which was unheard of in our family.  How my Dad got the bike up there was beyond my comprehension, but I knew I wasn't supposed to find it.  There was also a cart in the attic destined for my brother.  It had a handle to pull back and forth to propel it.  Or as I told my baby brother "a handle to pump back and forth."  At dinner my brother gave up our "secret" by asking Santa for the "cart with a handle."  The eyes of my parents were immediately directed to me who was not supposed to be climbing ladders.

In 1962 a Schwinn 3 speed was state of the art, but within months the gearing didn't work so it became a single drive bike, but it could fly like the wind.  A ride on raw cold day without gloves on a bike this fast is unforgettable 50 years later.

Bikes inevitably lead to bike wrecks.  Boys learn quickly why "girls bikes" have no center bar and wonder why don't OURS have a center bar?!?  Falls on grass were ok but on gravel or blacktop they are "expletive deleted."  The memory of nearly frost bitten hands and smashed gonads remain, but those of a concussion have faded. 

For a few decades I didn't own a bike, which was traded in for a '55 Ford.   Girls are impressed by 16 year olds with cars, not 17 year olds with bent up bikes.  The 40 year drought ended last March with the purchase of a Cannondale Six13 road bike.  Little do we know what we are missing until we step in another's shoes.  To be a cyclist, a competitive cyclist requires new skills.  To be a rookie a newbie at something again is to live for!  There's a whole new language to learn, "the drops","The Nationals","Time Trial" "The Peloton" "How much tire pressure do I need."

In December I added a Cannondale Six Carbon 3 in Texas with the thought of training and racing with it.  There are several concerns with old folks racing besides the obvious: brittle bones with age, slow healing, slower reflexes, loss of muscles, old injuries.  It's different for a 60 year old to take up the sport versus a 16 year old.  But I'm a fit 60 year old who rides 2-3 times a week, runs 5 miles at a time, plus lifting weights 2-3 times a week.  I burn roughly 10,000 calories in a week of hard training and 7000 training easy.  I ride a 40 mile loop in about 2 hours 15 minutes for base building.  I'm 185 pounds with 14% bodyfat.  This is good for the general population but too heavy for a top cyclist.  Nevertheless, I can hold my own running or cycling in my age group.

Getting into competition with a bunch of testosterone laced 20 and 30 somethings or riding in huge Pelotons has little appeal after watching the Pros crash all over each other breaking all kinds of body parts.  The key is choosing a safe yet challenging routine and to find the right kind of race.  This is why I chose the Chronometro time trial.

The Time Trial categories were organized by women, men, age, and type of equipment.  I chose the 60+ group which had 5 participants.  The course was 12 miles on open mostly smooth country roads through farm land, horse ranches, and run down houses.  There were a few small hills about 150 feet of climb and descent and a couple railroad tracks to navigate.  Roads were not closed but corners were patrolled by local police to hold traffic.  The locals were polite if not annoyed by our seizing of their roads.  The weather conditions were ideal, dry, cool, with just a slight breeze.

The start included a ramp...not quite pro-like, but cool anyway.  The field starts one at a time with 30 seconds between riders.  Therefore, there's no packs to contend with.  The various categories were filled with some great racers from the Austin area.  A 16 year girl, Avery Visser had won a large local Triathlon when she was 14.  A 40-49 year old who nearly beat the best young guy who averaged over 27 miles per hour.

My hope was to not fall off the bike, or otherwise embarrass the family.  I was leery of the starting ramp.  The riders who chose the help of the ramp had to deal with the potential for serious injury if the starter somehow lost his grip.  My goal was to break 20 mph.  I finished at 20.9 MPH and exceeded my expectations.  That was good enough for 2nd in my age group.  The winner had a Time Trial bike and I ran without TT bars, but my Cannondale was stripped of all but essentials.

Things I learned:
1. I could peddle at 88% of my maximum heart rate for more than 30 minutes, and hit a maximum of 172 half way out without going Anaerobic.  This means I could run faster than I did....
2. A water bottle in the upright post is more aerodynamic than none.  But an empty bottle is better yet.  Took off the other holder and covered holes with painters (blue) tape.
3. When it's 60 degrees out I didn't need to drink on a 12 mile ride or 40 minute hard run.  However I drank about 10 oz. of NUUN water before.  Carried the rest on the bike but only once felt the need to drink.
4. I could spend most of the time in the drops despite not practicing much there.
5. Aerodynamic position is key for more speed...that and 20 pounds less bodyfat.  Aerobars get you in best position, but need time to develop necessary flexibility and muscle.
6. I'm fast for any age, but fast on a road bike, but 20 pounds too heavy to be anything better than above average for my age.
7. Find a carrier for the bike...not good to lay it on it's side...messes the brakes.
8. Include gloves on the pre-ride check list.
9. pump the tires to 120 F and 125 back.
10. Take daughter along to take great pictures...wife was taking video but turned it off by accident cheering me at the start ramp..  It was nice to have them there cheering me on.
11. Removed all lights and bags...no need for spare tire here.
12. Eat a Lara bar 30 minutes from the start for energy.
13. TT bikes are pretty! and expensive.
14. Buy a used TT bike but not a used Triathlon bike, which get beat up.
15. Good athletes get about a maximum benefit of 1.8 MPH for a TT bike...based on results from those who ran both TT and Road bikes (2 races over same course.)  Average or below athletes get no benefit.  Not sure why!
16. Some bikers are extremely friendly and eager to share experiences.  Others are not eager or friendly.
17. I could win my age group with about 15-20 fewer pounds and a TT bike. 

This day ranked with one of my all-time favorites on a bike.  I felt the freedom, the accomplishment, the family of racers.  I felt a few years younger, and next year will feel younger yet.

40 miles in 2 hours 15 min.

One Week before bike time trial I did the dam loop averaging 17.4 MPH.  Winds were 10-15 mph at 55 degrees.  Rode solo so no help with Aero.  Tire pressure 120 psi on the back and 110 on the front.  Stopped once to releave and eat.

Anxious to see what I can do at the time trial.  Toured the course and found it to be hillier than expected, but not bad.  Some of the road is flat and smooth.  Other portions are bumpy.  One biting hill and a few other smaller ones.  Some tricky turns and two railroad crossings.  One downhill ends with a bump stretch over a stream.  The entire area is about 500 ft.

End of Heavy Lifting

This week (March 5th) marks the end of a period of heavy lifting.  Celebration.  I do this from about December 1st until March to build/maintain strength.  It's a time when I'm most at risk of injury.  This season ended in great shape..with only one squat session to go.  My one/two rep. maxs are:
Front barbell lift: 2 reps at 140 lbs.
Dead lift: 2 reps at 270 lbs.
Pull-ups: 2
Squats: 2 at 280 lbs.
Weight: 185  Bodyfat: 14%
Doing planks on TWO 65mm plyoballs
Besides strength I'm doing a 40 mile bike ride on Sunday at 16-17 MPH...moderate intensity on hills.  Also doing 2 spin classes (1 hour) and two 5 mile recovery runs per week.  Total calorie burn about 10,000.

Next week starts plyometrics with medicine ball plus core strength.  Then my first time trial in Manor Texas (12 miles).  This will test what I've got on a flat layout (150 ft. of change).  Don't have a time trial bike.