Miracle Hill training ride

Miracle Hill training ride May 24, 2014 Went to bed at 2:30 am after working on my vehicles all day. Also having ridden Assault on Mt. Mitchell on Monday I was not in the best of conditions.  Were to meet near Pumpkintown at the Miracle Hill childrens home chapel, about 18 miles from home, at 8 am.  Left 6:46 am so I was late leaving. Then I felt weak going up a hill on state park road. Very very nearly turned around and drove to the start. I argued with myself. I lost. Keep pedaling and got to US 25 in 29 minutes. Marietta in another 20 minutes. I might make it. Turn onto SC288 and head west.  Got to the starting point at 8:02 am. There were about 30 riders at the start.  Up toward ceasars head we went.  Took me about 50 minutes to do the 6.5 mile climb at 146 ave heart rate.   A 5-10 minute reststop to fuel up  I had not eaten breakfast so I had to catch up on calories. Left alone, but was soon caught by a group led by Jerry Nagelkirk. Hooked onto that train and we flew toward Brevard, NC. There were 10 of us. Doug Guth was way up ahead so we were chasing him down (in my mind). I pulled for about 3-4 minutes sending my heart into the red zone. Pride made me do it even though it was a risk of overdoing it. So onward we went to Walnut Hollow, a wicked 5-10 minute climb. Heart rate into the low 160's.  Onward to US 178 and back toward SC with lots of climbing. The group stopped at a church for water. Again I left first without them. Soon Doug (he was stopped at the church) passed me. Then eventually more riders passed me.  Group was stopped at SC 11. I kept going. I was not in a race but I was now in the lead. Doug soon caught up to me. Doug pulled me the last 3 or so miles to the chapel and we were the first ones there.  Got to the chapel at about 12:15 pm. With the stops of about 15 to 20 minutes total, I averaged 15 mph in very hilly terrain. So pretty good considering lots of uphill and my condition.  I planned on a long break at the chapel. My muscles were on the verge of cramping. I was tired.  Guy (Mike) crashed on a curve and Ally had brought him back to the chapel. Doug offered to drive him to the hospital (in Mikes new BMW).  Ate two sandwiches, chips, drank a coke. Put on more sunscreen. Big bathroom visit. Had a swarm of ants all over my bike i had to remove.  leaned it against a tree.   Talked to Ally as she waited for the final 4 riders to come in.  I didn't leave there til probably 1:30 pm. Had wind at my back. Got to Marrieta, then Travelers Rest (TR). I stopped in the shade of a tree for a long while in TR next to Sunrift and watched all the activity. Lots of riders on the SRT. It was hard to get motivated and keep going. Got home at 3:15 pm. Tired as heck. About 95 miles and 7,000 or more feet of climbing. No bike computer was used. 

Mt. Mitchell brief

Mt. Mitchell May 19, 2014 Lo posse ogni cosa in colui che mi då la forza.  I memorized this verse on my way to the summit of MM. It is Italian for the bible verse. Philippians 4:13. I can do all things through Christ who gives me strength. It is painted on the top tube of my Italian bike frame.  Synopsis of the ride:   Unsure I would do ride until I woke up that morning. Got there late. Started alone. Got lost but made it to Marion in time to find a Mitchell rider that was stopping.  Got back on and made it to MM.   Weather was awesome. 

Clemson tri

Clemson Tri copy I said "oh shit" out loud. I struggled to keep right by his side. Then just right behind him.  His strides were long. He seemed strong. After a minute or two going up the gradual hill I could not hold on.  That is how the last mile of my first Clemson triathlon went. I was so close to a "bronze" medal finish. I have to be happy with my result and use it as motivation for the next race. I did my best and was lucky to not have had an accident. So backup to day before the event.  I put contacts in my eyes about midnight. Such a strange feeling. And now I cannot see up close or any small print. But it should allow me to see better on the swim. This is a new thing I am trying. I have always swam without vision correction. Got disposable contacts in November to try out.  I put them in realizing I was not going to bed this night. No sleep before event.  Dumb. Had no motivation today to pack up the truck or to drive down the day before.  I did, however, sleep in real late friday.  Got everything packed up and left about 3:30 in the morning. All the while snacking and drinking, not too much, right. I had a big plate of spaghetti at 10 pm or so.  CatNapped about 10 minutes on way there. Got there at 5 am. Found it luckily but not without some searching. Tried to nap. At 6am the packet pickup started. Got my Tshirt and socks too along with race numbers and chip. Many trips back and forth to truck as I took stuff to the transition area. Lots of walking. The sun came up and lots of people began to arrive.  Feel like I don't want to do this but my previous self signed me up many months ago.  The sky was cloudy and the threat of more rain was likely.  In transition area (TA) I met a couple of cyclists from Taylors I knew. More and more people I know all the time.  Wetsuit or no? They said the lake was 74 degrees which is not real cold.  I eventually decided to wear it fearing I would be cold and also I needed the extra bouancy it offered.  I got in and swam about 3 or 4 minutes. Got my heart going.  I was in Wave 4 (4th group) start with men 50 and over and some other designations.  At about 1 minute before my swim start, I looked at my Polar watch and could barely see but it had stopped displaying and i could see water inside it.  I took it off and hid it under a big rock at far edge of shore. No sense ruining it even more.  I could see better (with contacts), but still had problems sighting. I tried to take it easy. The swim is always my weakness. I feel like a blind drowning rat. Not like swimming in a pool with lanes. Murky, choppy water with distant buoys.  A buoy had broke loose I would later find out. So some of us swam extra I guess. I vaguely remember someone yelling turn right also someone pulling on the buoy.   I got knocked by one guy who struck my bad elbow as my arm was straight. Ouch; had to breast stroke a while to help calm and orient myself then and several other times.  Swam to the beach and was in a big group. Maybe I did ok.  Pulled my arms out of suit as I ran up the hill. Passed other guys. I guess 20 minutes for swim.  Had some problem getting the suit off so maybe 10-30 second error. But did a pretty good T1 time. Guess 2 minutes.  Was able to get feet into shoes as I rode without mishap. The bike leg had bad traffic:  a car  blocking then later a truck pulling a boat. I was Impatient and passed it going across the double yellow lines. A possible penalty.  Was with Randy Mcdougall owner of Carolina triathlon shop so that was cool to be with an acquaintance. I had ridden with him before on shop rides.  I got frustrated with too much bike traffic at about mile 7 and decided to try and breakaway of the congestion. It may have overstressed my heart and legs but I stayed away. I was yelling at riders "on your left" when they should have been to the right. I was mad. It was like a car going slow in the fast lane of a freeway.  So many turns and hills on this short course I wonder if a regular road bike might be better.  Got into the TA and forgot to turn off my bike timer. Oh well. My average speed can be calculated. I'm guessing 35 minutes on the bike.  Had a real good T2 time I felt. Like  1 minute.  The Zoot shoes went on quick and I picked up other stuff and ran.  I ran hard and hoped I could sustain it. My heart rate was high and I risked burn out or cramps. Ran out to main road and bridge over the water with a gradual downhill. Then we turned right into a narrow road. Pickup a cup of water and swig it. Yuk.  The steep hill at about 1.3 miles was agony. I resisted walking it even if my steps were tiny. After the turn around point I began to think if anyone in my age group would catch and pass me. I ran hard as if I knew they would. Hold on. Off road run in rocks and mud grass. Going down the steep hill fast was hard on me.  Well at about 2.2 miles we were back out on the 4 lane road and a guy inched by me and I could see his age on his calf plainly as 50. I said swore out loud.   He was strong and I could not hold on. In fact I was blowing up and had to walk for about 10 seconds. I had to keep running. The road leveled out and I ran. Katie Malone was cheering us all on and I managed to barely blurt out her name as I ran by. She remembered my name and said it which I think gave me a boost.  Only 1/2 mile to go and I think I got to within 20 seconds of the 50 yr old guy when I was again about to bonk out and had to ease up a bit. Turning into the recreation area road and maybe 500 feet to go I gave it everything.  As I crossed the finish line the clock said 1:29:xx and I was thinking that was way too much time for me. What the heck?  And then I sat then laid out on the ground for a minute or two catching my breath.  I congratulated Randy Mcdougall as he finished and we talked about the cars etc. He said it was the craziest Tri he had ever done.  Later I found the guy that I tried so hard to keep up with. Franky Valley or maybe Valle. From the pee dee area of SC (Hartsville  near Darlington and Florence). We chatted a while. I had hoped he came in second in age group so I could be 3rd but he thought maybe he was 3rd. I had not looked at the results yet.  Later at the awards it was Franky up there on the podium in 3rd. So like last year at Tri the Midlands I was so very close to a podium finish. So close. That is what can motivate a person to work harder so that next time he can finish on the podium.  How can I improve?  I am competitive and experienced. No magic bullet. Equipment, training, rest, nutrition, technique are all factors.  So I did pretty good for no sleep and a not so good taper in the days prior. I'm 3rd and 4th in the last 3 sprint and Olympic distance races.  I realized later the clock started for the first wave about 15 minutes earlier. So about 1hr 15 minutes was my time. I have not viewed the splits like I normally do. I didnt see them at the event or online. I will later. I already know the swim is weak, bike good and run usually ok to good. Transitions are pretty good. The overall time I is 1:14:xx  Went back to the lake to get my watch from under the rock and when I reached under it something like a bird screamed or chirped and I yanked my hand out. I pulled back the rock but couldn't see anything. I would later that night take the watch apart and dry it out. I hope it may be salvaged. 

Early May 2014

May 2014 Not sure what to say. Same old training it seems.  I've been increasing my rides up to a 70 mile ride that included Ceasars Head. Have done Saluda several times. I have been increasing the running also and ran almost 13 miles a few weeks ago. Swimming is pretty good but weak left elbow.  I am tapering lately so as to conserve energy and be fresh for the Clemson triathlon.  It is Saturday May 10th and I have not done this venue.  It is South Carolinas oldest Tri of about 17 years.  It is a sprint Tri of 750 meter open water, 11 mile bike and 5k run. Not sure what to expect, but just go hard and "Tri my best". Lots of very strong competitive guys in the 50-54 age group. Now i'm in that age group and am the young end, but a 54 year old will likely kick my butt. My weight of 145 is not the 140 i want. Hope possible rain stays away. After the Tri,  miracle hill century training ride May 24 is a big training ride. I may ride from home out to the Pumpkintown start area. Do 60 miles in the mountains and ride home for about 90 to 95 total.  The MH century ride is June 7 at Furman.  I'm playing with the idea of doing the Assualt on Marion May 19 and trying for a 4th trip to Mt Mitchell via a swap with "pooped" rider at Marion. I work the Sunday before but am off that Monday. Last time I registered the morning of so I may again make decision last second. 

Sala- meandering ?

March 29 ride Rain soaking, creature catching and metal salvaging ride.  Goal was to ride a long slow ride up to Saluda and get a 60 plus mile ride in March. Rain was scattered about and T storms possible. So I headed for them of course. 100 percent humidity.  12:50 pm leave apartment (after much prep) on 45 lb Trek touring bike. Rain bike and loaded touring bike. Rear panniers lightly loaded. I recently added a longer mudflap to my front fender that comes about 1-1/2 inches from the floor. It is almost 5 inches wide there so hardly any tire spray hits the drivetrain or my shoes.   Stormy skies, but dry at first. I expected to ride alot in the rain. I wore my winter helmet. One with all the vents taped over so almost no air or water could leak in. Winter shoes, knee warmers, arm warmers. It was 60 degrees or more, but being wet would chill me.  1:30 pm. Willis #3 gas station at SC 253. Rain had started so I took off my yellow vest and put on rain jacket and florescent reflective vest.  1:50 Tigerville. Rain stopped. Slower than normal, but making pretty good time. Took Dividing Waters Road past "machine gun Sam's" place. Passed a snail and went back to look at it. It retreated into it's shell when I tapped on it. I threw it off the road to save it. 2:20 start watershed climb -  Started seeing small creatures on the road. Had seen them several years ago too and didn't know what they were. I researched and found them to be eastern newts. Small red or brown/red salamander. Most of them were dead. Run over by cars. Stop to get a close look at a live one. It barely moved like it was in a stupor. Flicked several off into the roadside leaves. Kept going realizing I can't save them all. Saw a large (3-4 inch) bright red one and saved it. As I rode I realized they were a lot more (although mostly dead) of them than before so their range is expanding. Saw them right up to the state line.  3:10 at state line stop and walk up to Palmetto Trail sign and read it. A hiking only trail with a 9 mile section shown in detail. It was raining moderately now.  3:30 got to picnic shelter in Saluda. One of my favorite spots in the world. I was getting chilly now so I got out the yellow vest and zipped sleeves onto it. Got out a head warmer for under the helmet.  Put on nitriles gloves (think latex gloves) for under my full finger bike gloves. Go to the bathroom and (surprise!) it is heated. I wanted to stay in there. Wish i would have stayed in there that whole time. I got warmed up a bit, but had to get back on the road.  3:55 leave Saluda. The rain had stopped and the sun was trying to shine thru the clouds.  4:15 SC state line.  All I needed was 20 minutes of no rain to get down the 6 mile escarpment, but near the bottom the rain restarted.  4:33 Callahan Mt rd I decided to punish myself with this steep road. The beauty and tranquility of this road is appealing. I climbed past the old Poinsett bridge and was in my lowest gear (28x32). I needed it and lower. A 10 foot piece of copper wire lay across the road so i got it and put it on the roadside. I strongly thought about keeping it.  As I descended Callahan Mt I had to squeeze the brakes hard as it was very steep and the rims were wet. Found a no trespassing sign on roadway and took it with me. Sheet aluminum is handy to have.  In a few miles I came to SC 11 and Perdue fruit market. A state trooper and a wrecker were there. Oil slicks and pieces of cars all over the road.  Big wreck was being cleared up. People standing around.  This is a remote area so a unusual sight.  5:15 Tigerville - the sun was out, but in the rearview mirror it was very dark clouds. Had to stop and stretch but needed to keep running away from the dark clouds.  5:35ish past Willis 3 gas station and stayed on SC 253. Saw big hunk of wire on road - went back to look it &  it was a nearly 1 inch diameter and 3 foot long piece of aluminum cable for high electrical flow. I took it with me. Right before Sandy Flat I spotted a license plate that expires in 2015. I took it with me. I was going to the DMV soon anyway. A few miles from home a light rain started up just a few minutes.  6:26 got to apt So I was out there over 5-1/2 hours when I have done the ride in ideal conditions in less than 3-1/2 hours. This ride connecting with nature helped relieve some of the stress from work.   A ride perhaps more typical in Portlandia or the great northwest. I enjoy those warm yet rainy rides for the ambiance it gives to a slow ride. Going up the wooded watershed - it was like a tropical rainforest. 

Late-mid March: ramping up

Mid late march Been riding on the road more and have done 30, 40 and 49 mile rides. Registered for Miracle Hill cycling challenge century so I need to keep ramping up for that.  Progressing on my running and swimming too.  Striving for a year above 500 miles of running so 10 miles a week is needed. Behind average now so trying to get the runs in. Last week only 6 miles but this week will have 18. Less treadmill runs as the weather improves. Have to be careful to avoid injuries. A long run might happen but 6 miles is the most so far.  Had a 3300 yard (2 mile) swim recently. Happy I'm able to do it yet sad my left elbow that I broke still has limited range of motion and pain.  Said no to Parris Island Tri and Reedy River 10k/5k recently but still looking and staying flexible for a last minute decision type race. A cheap local 5k would be great. 

End of February

end of Feb.  I have had time to reflect on W. C. Off road triathlon. It was great. I finished it. I did pretty well too. Middle of pack overall.  On the run knowing the course was not so critical, just aerobic conditioning. My running shoes were a little slippery and I might improve by wearing off road running shoes with deep lugs. I did pretty well for as little run training as I had.  Of course the kayak was new to me and I was slow, but I improved even during the race.  I could improve a good bit if I had more time in a boat. Not sure how that or if that will happen. Maybe I could rent an even faster boat. Epic makes the fastest ones it seems called "surf skiis". They are long and sleek and light.  The bike was ok. I was getting tired during it and frustrated not knowing the course. Knowing it next time will help. The gearing was ok but even lower than a 22 x 28 would be good. I Didn't expect some of the steeper hills we encountered. I'm not on a real light bike and sure a high end lighter bike would help. Doubt I will buy one, but maybe a rental would be nice.  Always thinking of ways to go faster is why racing is a good challenge.  My modest training for this event, not the long hours like for B2B, allowed me to be in the mix and experience some exciting racing.  What's event is next? Maybe a 5k or 10k run and/or a sprint triathlon soon. I signed up for Clemson sprint triathlon in May and I will do the Miracle Hill challenge in June.  Just read a new blog by a guy that does long distance bike races of 300, 500 miles and I think he has done RAAM. Always looking for a new challenge. I am now following him and will hopefully get my eyes opened more to that type of event.  My brother in Oregon has been wanting me to go there and join him on a riding event. I have ridden there many years ago. The big event of Cycle Oregon is in September and I look forward to that. A week long ride with thousands of others. Up to 489 miles and 35,000 feet of climbing. RAAM = Race Across AMerica. A sleep deprived bike race by extreme individuals or teams. West to East.