Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling - Now it's official: Finished my first 100k Populaire.

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CliftonGK1
03-16-09, 11:08 AM
It's not so much the distance of this ride, since I've already done 4 longer rides than this in 2009. The big deal is that this one was my first official ride with the Seattle Int'l Randonneurs, and I finished with time still on the clock.

Only one minute... but I made it!

This was my first ride back outside after a week-long battle with some respiratory illness which confined me to about a 20 mile max on my trainer before I felt like I was going to lose a lung. And, what an introduction to SiR it was!

I arrived to the start shortly after the registration began, got my bike and gear ready, and wandered over to the registration tent. The rain gave way to sleet, which eventually gave way to big, heavy snowflakes. I got my card and finished my coffee, and talked with some of the riders hanging around the start.
Shortly before 9am, the snow turned back to sleet and we gathered about for the ride instructions. I should have been more on-the-ball about this, because after the instructions I still had to remove and stash my wind pants, put on my helmet, and get rolling; which in conjunction with asking some questions, cost me 3-5 minutes.

I headed out from the start with another rider who was also a first timer. He and I stuck together for the rest of the ride, which is good since he and I worked well togther for navigation (with a couple minor mishaps. *d'oh!*) Getting from the start out to the B-G Trail was easy, and so was the nav up through the residential areas. A word of warning: When the cue sheet says "steep hill, granny gear" Boy Howdy, they ain't foolin' around. The crest over 91st was a slushy, get-your-climbing-harness-and-ropes slog which had me stopping for a breather mid-way up. After hacking up much of the remainder of my cold (sorry Andy, I know it was pretty gross) we continued on. We hit the secret control, grabbed a cookie and rolled further. We nabbed the info control, snapped a picture, and kept moving. As we approached the 2nd control at Golden Gardens, we had to crank a little harder to make the timepoint since we were running close; but we made it with about 3 minutes to spare. Kept the stop to a minimum and rolled on out.
We (I) flubbed the nav at the Ballard Locks and had to backtrack about 400 yards so that cost us some time. Then we had a tough time figuring things out at the other side to find the trail up to Discovery Park. Once we did, we were all good, even into the driving headwind on the Alki Trail down to the next info control (which we made a 50 yard wrong turn and 4 other people followed us. Sorry 'bout that.)
Past the info there was more headwind then a muddy hardpack dirt/gravel trail to the next control. Somehow we made up 15 minutes in all that wind, so we had some cocoa and soup to warm up. Should have skipped the cocoa and just kept going, because from that 40 mile point on I was getting wicked leg cramps and had to make a few stops to work out the kinks; like on Barton and Henderson roads... Hoo boy, those are some EVIL hills!
Without much issue (one missed turn, only about 50 yards backtrack) we made it to the 4th control at Seward Park, grabbed some grub, hit the head, and rolled out just behind mattm and his merry band of holy-cow-are-they-fast riders who totally dusted us to the finish line :). No more nav errors to the finish, and with some cramping and hammering up the final hill Andy and I rolled into the last control with 1 whole minute left on the clock.

The downhills and road grit finally took their toll on my rear rim and wore it thin, so the bead is splayed (I'm amazed it didn't fail yesterday; dang!) So I need to pick up a new wheel on my way home today so I can go back next week for the ACP 200k and get my first medal to go with my spiffy SiR 100k pin from yesterday.


Randochap
03-16-09, 12:45 PM
Four controls on a 100km populaire? :eek:

We'll only hit you with one on the VicPop (http://www.randonneurs.bc.ca/victoria-populaire.html).

thebulls
03-16-09, 12:59 PM
Congratulations!

Hopefully as you get over your cold and recover strength, you'll not be quite so close to the deadlines. It's tough "riding behind the 8 ball" as it were.

I try to maintain an average speed of 10.8 mph, which is 1-1/2 mph above the minimum allowable speed. Anytime I'm falling below that pace, then I know that I'm at significant risk from any sort of adverse event like a mechanical, cramps, adverse change in weather conditions, "bonus mileage", etc. The key place where this might have helped you is when you got to the cocoa/soup stop, you'd look at your avg speed, see that it's well below "standard randonneuring speed" of 10.8 mph, and realize you just do not have time to stop (or only for a minute or two). Grab something solid that you can eat while riding. If you're cold, ride harder :-)

Cramps: Having suffered severely with cramps over the years, my one word for you is Endurolytes. If you learn how to sense that crampy feeling coming on, and then pop an Endurolyte or two, and ease off for a little bit to absorb the electrolytes, then you can nearly always avoid getting the cramp. Once you've gotten a serious cramp, the muscle is in such pain that it is much harder to keep going. An ounce of prevention ... (Of course, don't forget to stay adequately hydrated, but not overhydrated, and adequately supplied with calories, but not overstuffed -- dehydration and bonking can lead to cramps--overhydration can lead to hyponatremia, while being overstuffed can lead to nauseau, sluggishness, etc. Also--your ability to absorb electrolytes depends on normal kidney function--if in doubt, consult doctor).

As you get stronger with these rides, you'll likely be less prone to cramping.

Nick Bull


CliftonGK1
03-16-09, 01:28 PM
Congratulations!

Hopefully as you get over your cold and recover strength, you'll not be quite so close to the deadlines. It's tough "riding behind the 8 ball" as it were...

As you get stronger with these rides, you'll likely be less prone to cramping.

Nick Bull

Thanx!

Yes, it was a tough one knowing that I was rolling on "borrowed time" that I was making up on the numerous downhills to compensate for my horrible climbing yesterday. I'm usually slow, but sheesh, that was ridiculous. I'm blaming a combination of things: In part, recovering from the respiratory infection, so I just wasn't at my top of game form. Another part, I haven't been pushing myself quite as hard the past couple months. Even my February century only had about 6250' of climbing, and I've been taking the easy route home from work and getting in only one big hill when I could be doing 3 or 4. I fell into a winter depression and got into some old habits I shouldn't have, so I'm digging myself out of that rut to get myself back into shape again. Plus, I need to concentrate more on losing some weight. I'll be much better off in a couple months when I can get my weight back down to 235 or 230 where I was at my peak last summer, rather than the 250 I let myself get back up to.

With the leg cramps, I don't usually have much of a problem. I was keeping my hydration up and taking Endurolytes, but I was seriously under prepared for those hills. Time to quit taking it easy and get ramped back up for the season!

mattm
03-16-09, 03:25 PM
congrats clifton on the finish! it was great to finally meet you and see you out on the road on a SIR ride. that's awesome you made it in one minute before the finish.

my time was 6:11, so i wasn't too far ahead of you.

it was a rough day indeed, and that slushy hill section maxed out at 24% according to my garmin. and with the slush it was a study in subtle climbing techniques so that the rear wheel didn't spin out.. many a rider walked up that one, i saw it!

the highlight for me was hitting 80 km/h coming down that big hill in west seattle - and i barely made the ight at the bottom! talk about a rush..

i hope the weather is better for the 200k this weekend, we'll see. this was a good warmup for it for sure.

btw here are a few shots from the ride yesterday. our little group heading towards alki:
http://farm4.static.flickr.com/3648/3358447948_6e2a133413.jpg?v=0

and here's a question. how many randos does it take to fix a flat?
http://farm4.static.flickr.com/3631/3357634519_94d457d205.jpg?v=0

more photos here (http://www.flickr.com/photos/seabikr/sets/72157615268762049/).


Four controls on a 100km populaire? :eek:

SIR is known for our great (some might even say too much) support. i think the organizers make an effort to show the newbies that rando rides aren't all about suffering.. (although maybe we should, since some of the rides are all about suffering)

thebulls
03-16-09, 03:35 PM
My statistical model of factors that affect brevet completion time finds that a 1 percent decrease in weight results in about a 1.45 percent decrease in completion time. So suppose you and the bike weigh 280 (30 for bike) and you lose 10 pounds (3.6 percent of total) then you should be able to finish a brevet in about 5 percent less time, so a 200K that would be on the edge at 13-1/2 hours you could now complete in 12h48m with a more-comfortable margin of 42 minutes.

That's assuming the model applies to anyone other than me, anyway :-)

Nick

CliftonGK1
03-16-09, 04:07 PM
My statistical model of factors that affect brevet completion time finds that a 1 percent decrease in weight results in about a 1.45 percent decrease in completion time. So suppose you and the bike weigh 280 (30 for bike) and you lose 10 pounds (3.6 percent of total) then you should be able to finish a brevet in about 5 percent less time, so a 200K that would be on the edge at 13-1/2 hours you could now complete in 12h48m with a more-comfortable margin of 42 minutes.

That's assuming the model applies to anyone other than me, anyway :-)

Nick

That's so nice, to assume I only have 10 pounds to lose. In all seriousness, I could stand to drop about 40, but let's assume I'll actually drop 30:

30 = 11.76% of current 255 weight.
1.45 x 11.76 = 17.05% time decrease according to your calculations!

Yesterday's ride was 6h 39m, so I could finish in