Recovery, EAT UP

We all know I blew up yesterday, well you know if you read my previous blog.  The key to a solid recovery is not blowing up, but if or when you do blow up, bonk, overdo it, etc.... Be sure to work on proper fueling.

Post-ride I  was hot AF, was being hassled by a creeper in the parking lot,  who asked if I needed help changing. Seriously this dude in, of course, a big ass truck.  He was leering and chatty.  Les came over, all 5'2" to offer support and then a big dude walking by asked if we were okay, thank you humanity.  We were fine; it was noon at Kit Carson Park.  But, I digress, I was NOT hungry or thirsty, but I know I needed both calories and fluids+ salt.

I picked up a Mobile Order for a Venti Iced Mocha with Coconut Milk for the drive home, and that was a good start.  After a shower, I managed to put away

24 oz water with 1200 mg of sodium/electrolytes
12 oz with 2x NUUN
16 oz Kombucha 

All within 1 hour, + the venti mocha, and I did not pee for at least an hour, so yes dehydrated. 

Then
2xBeyond Meat burgers with avocado on a pretzel roll
1 large sweet potatoes, cut and tossed in oil and crisped up for fries with copious amounts of ketchup 
2x Vegan Carrot Cake cupcakes, courtesy of Leslie, which I had frozen. 

I did add 2x Guinness, which did not likely help my recovery, but man, they tasted good, and well, they were liquid and cold.

I then had dinner- large salad with black beans, quinoa, Daiya cheese, avocado + Seite chips, and 1/2 XOXO Chocolate bar.

Today I had a fantastic swim, elliptical, and strength workout.  So the moral of my story is....there were no magical supplements or shakes, although I do often have a vega shake, good clean food.   I used the Hypervolt + did my few yoga moves.  

It was not the 5-hour ride, I ride that time often, but it was the intensity that was the game changer!  

So my point is..... 
Don't bonk, but if you do, do all you can to recover the right way!  

Just because you are fitter does not mean you are faster!

Can we talk about this kit?  Best kit EVER
Betty Designs #DES 

Jan 17, I rode Palomar as part of BiscayCoaching's Tri Camp, it was day 2 of camp, so I was holding back a bit.  I started off controlled and built into the ride. With other riders ahead of me, I could see I was reigning a few in and picked it up every 30 min.  I finished strong, feeling good, and with just the right effort.  

Palomar Mtn, South Grade, (Taco Shop to Summit Stop Sign)  https://www.strava.com/segments/24481470
11.58 miles
4,188 ft
7% grade
1:34:29
188 watts
HR: 154 

Today I wanted to break 1:30, and I did not really had a plan.  If my average power was 200 watts, I should be under 1:30.  So I started off much harder than last time, mistake #1.  I was at 210-215 for the first 15-20 minutes and had an inkling that was a bit much, so I dialed it back a bit.  I was making good time and feeling good for 30 minutes.  Redflag #1 my HR was high 160's, mind you the temp was 30 degrees warmer.   Around 35 min my legs were screaming at me, yo idiot slow down, feeling the work, so I dialed it back to 200w.  My HR was now 170 and climbing, I chugged 24 oz with 800mg of sodium and ate 200 calories. I can tell you this was not nearly as fun as in January.  I am sweating a river, the high was 95, and my legs are not operating.  At 1 hour, I realize breaking 1:30 is going to be tough, my HR is at 180, and my power is around 195, I keep pushing for 200 but am watching my average power slowly drop.  Guzzle more fluids and should have eaten more food, but 180bpm my stomach is revolting. I am now taking it .5 miles at a time.  The last new miles are the steepest, and I know breaking 1:30 is not happening, but I think I can still PR.  I stand and sit, stand, and sit and just want to survive.  I have one airpod in, and I am screaming at Siri, next song, next song as nothing is playing that helps.  I see the green signs and try to sprint, but alas, I limp across.   

1:32:19   (2:10 PR)
195 watts
HR 171

I had to bend over and recover, I was shattered and pissed.  

After I inhaled a cookie and finished another 24 oz, I was beginning to feel better!  400 calories much needed.  

I was psyched to see Les summit her first Palomar! 

Traffic was not bad for a Saturday and a holiday!  The observatory was closed, I think that had a lot to do with it.  And the store was closed.  NO Fritos!  I knew it was closed, wished I had brought some, nothing like salt/fat/carbs!


I am happy with the PR and am motivated to have another go! 

Sat Aug 1!  Round 2
Better pacing and maybe a bit more rest week of the "attempt." I am hoping to have a good crew out there that day; some going for the first time, some looking for a PR and some just out there because they want to suffer.

Moral of the blog...... You can be fit as fuck, but if you don't pace well, that fitness will never be realized!   Remember this when you race.  I  athletes who have high fitness, sometimes the best ever, overbike in a 70.3 OR overbike the first 1/2 of an Ironman and then blow up. Why, "I felt so great"  That is the idea, you are tapered and ready to race. You SHOULD feel great, you should be holding back, that is the strategy of long-distance racing.  And why with a Power Meter, this is no excuse!