200 Miler Because, Why Not?

Alright… I know I was going to give everyone a break, but this is “technically” not a race report! Even though I raced 5 70.3’s this year (3 virtual, 1 was with dad), I wanted to do something that felt more like a full. So with no races until May, I wanted to really challenge myself. Before taking recovery time then building into Ironman Tulsa, I wanted to ride 200 miles. In training I typically average around 20mph, so that’d put me right at 10 hours (hopefully 170-180W will be enough). Since I finished Madison in 10:00:32, I figured that would fill the void.

All Smiles at 6:30AM

Prep and Planning

I knew it was going to be a long day, so I chose to wear my race kit (it’s the most comfortable thing I own). I started out with 2 Gatorade bottles and my 35 oz aero bottle with water (300 calories). I also took 2 Cliff bars, 10 shot blocks and a Gu (900 calories). I figured this would be enough to get me past halfway before my first stop. My goal was 200 cal/hr, but I had no problem adjusting if I felt like I needed more. I targeted an average watt output of 165 for the first 100 and would increase from there if my legs felt good enough to do so.

 

How’d It Go?

Well it was definitely something. It certainly wasn’t as difficult as an Ironman, but it challenged me in a different way. I was out on the roads by myself for 9+ hours with no reason to keep riding other than internal motivation. That being said, my motivation to push hard was to simply get off my bike sooner. I took 1 potty stop at 40 miles and fuel stops at 120 & 150. Ready for some numbers???

Total Elapsed Time: 10 hours and 17 seconds

Riding Time/Pace: 9 hours and 19 minutes/21.5mph

Average Power: 183W (191 normalized)

Average HR: 137BPM

Elevation Gain: 5000 ft

The Deets:

I started the ride from my house as soon as it was light (6:30am). Luckily there was little traffic during the 3 miles it takes me to leave town, so my pace was good to start. The wind was already blowing at 8mph, and quickly increased to 12+ by 9am.

I needed a potty stop 40 miles into the ride and wasn’t too happy stopping so early. I quickly got back on and wanted to ride until I reached a gas station at mile 120 before pausing again. Any time I was fighting the wind, I threw my watt goal aside and was pushing in the 190-200 range, so my initial average of 165 quickly rose to 180W. I was just starting to run out of fluids as I rolled up to the Casey’s at 120. I refilled my bottles with Gatorade and snagged an extra Cliff Bar.

 

A lot of strange looks at Casey's 

I was at a 21mph average when I left, and I had a beautiful cross-tailwind for a 30 mile stretch south. I average around 26mph with the help, and it almost brought me to 22mph. From miles 120-150 I enjoyed the speed and sitting up whenever I wanted to stretch my sore neck. I got sick of sugar/Gatorade and wished I bought a bottle of water (stupid 3 for $4 deal…). When I got my last chance for aid at 150, I opted to stop 1 last time to refill a bottle with just water to make sure I had enough fluids to get home.

 

From this point on, I had 50 miles of straight headwind to get home. The good news was that the wind weakened in the late afternoon. This made a huge difference when it came to my average speed. I pretty much put my head down and stayed in aero as much as possible as I worked my way home. It wasn’t until mile 170 that my legs really started to bug me and I was struggling to maintain the 180 watts I had been holding. My shoulders and neck had been sore since the Casey’s, but I kept telling myself 30 miles is only 1.5 hrs if I can just hold 20mph. I don’t remember that last bit much, but I just wanted to be done. Ty was kind enough to come pick me up so I wasn’t riding in traffic all disoriented.

 

Would I do this again?

I am writing this a day after I finished, and I’d say yeah… I’d do it again. The effects on my body do feel similar* to an Ironman with my easy swim being challenging. I couldn’t catch my breath and was swimming 10s/100 slower than normal. If I were to ever ride much over 100, I’d want to at least have someone join me for part of it. A little company goes a long way, and it’d help to share the load and relax behind someone’s wheel for short stints. All in all, I’m so happy I set this silly goal for myself and I believe I came out a better and stronger cyclist for it.

 

Multiple athletes have said this, so I don’t know who to quote…but, “If your dreams don’t scare you, they aren’t big enough”. This was something that I thought a lot about, because 200 miles actually scared me a bit. Especially since my longest ride was 120 miles from 3 years ago. So if you take nothing else from my musings, don’t be afraid to challenge yourself. The reward at the end is worth it.

My first Olympic Triathlon

*Trying to keep this one short. Going into this race I wasn’t sure how my body would respond the week after a 70.3, but I welcomed the challenge. This was also my first Olympic, so I was excited to try a new distance. Sorry for the lack of pictures. Dad got to race with me!

Team Wattie Ink got some hardware

Pre-Race: The swim course looked like it was going to be short again. The bike course was quick with only 3 turns, a turnaround and 3 turns back. I didn’t scope out the run course because it was all trail paths.

Swim (20:39 – 6^th): The swim was very warm, so I didn’t bother with my swim skin. I started in the elite wave (maybe 10-15 people?), and it was a washing machine for the first 100 yards. Once we strung out, the swim was simple...2 straight out and backs. I was a little surprised to be 6^th out of the water and probably should have pushed a little harder. My watch only showed 1200 yards at 1:39/100, so the swim was almost 500 yards short.

T1 (0:26 – 1^st): I was the fastest T1 by 5s, so I’ll take that as a little win. I passed 1 person, took my time mounting the bike and used my hands more to get those cycling shoes on.

Bike (0:59:51 – 3^rd): The bike was quick with small rolling hills. I only passed 1 person because apparently 3^rd and 4^th place somehow took a wrong turn. I never saw them until after the turnaround, *but that’s what they get for forming a peloton. The guy even had the nerve to tell me he sucked wheel on the bike since “cycling isn’t his thing”. Sorry, just had to get that out =) I was very impressed with my pace of 24.8mph at 244W, and I kept my HR up averaging 165BPM. One of my personal goals is to hit a 40k in under an hour, so I was right there. Very happy with that split the week after a 70.3.

T2 (0:46 – 5^th): I was going to take a chance and race barefoot knowing I’d blister by mile 3, but 1^st place was way out of range and I didn’t think the extra 10s would cost me 2^nd. So, I rolled my socks on like last race and was on my way.

Run (34:35 – 2^nd): I was getting used to being the fastest runner in previous races, but not today! My plan was to go out at a 6:00 while staying under 170BPM for the first mile. I hit a 5:59 then pushed until my HR climbed to 175. Since 10K is not a distance I am familiar with, I wasn’t entirely sure what to expect. I ended up averaging 5:46 pace, and with the course 0.2 mi short, my actual* 10k would be around 35:50. I only missed the fastest split by 4s, so I’ll take that as another little win.

Post-Race (1:56:15 – 2^nd): After crossing the finish line in 2^nd place, I had the chance to meet and catch up with Ben Stone. He had been waiting a whole 6 minutes for me to cross, and it was very humbling to have raced against him. 3^rd place came in 3 minutes after me, so the podium was fairly spread out. 

Forgot to take a picture until we got home

Summary: Overall, I was the most disappointed with my swim since I lost the most time (4 minutes). For distances that are shorter, I need to work on pushing my pace more. Also open to suggestions! Transitions were short, and I posted 2 of the fastest splits. The bike course was fast, and I held 24.8mph. My bike was completely stripped down except for my flat kit and single bottle, so that helped as well (lost 2 more minutes). Starting the run, my brother told me I had a 6-minute gap and the guy was the fast. Rather than getting myself down, I set out to run the best 10k I was capable of and secured 2^nd place.

I put together my best race and came up way short. I was prepared and my body recovered, but Ben proved to be in a different league. My biggest takeaway is that, even though I’ve come an incredibly long way, there is still a lot more to do before I can claim my Kona slot.