Epica prep report

The Actif Epica is a 130 km ride/race from St. Malo to Winnipeg, via dirt roads, gravel roads, and the Crow Wing Trail. It happens on Feb 15, in two weeks. I've signed up. The course map indicates five check-stops with "stages" varying in distance from 12 to 30 kms. Today I rode 12 miles (19.2 kms) to see what that might be like. I rode a circuit of 9 miles of dirt roads that are not cleared, with three miles of gravel all-weather roads. It was -18'C and the wind was about 13 kms from the NW. I rode North first, for 4 miles, West for 1 mile, South for 5 miles, and so on. There were a lot of drifts.

 Here's what I learned:

The bike

I commute to and from work (16 kms round trip) all winter, so I have an idea of what I'm in for. But I'm not going to use the cross bike a commute on for this race. On the advice of a racer from last year's race, who did use a cross bike, I've decided to ride a 26" mountain bike (no cash just now for a fat bike and, though I'm sorely tempted by them, I'm not certain yet), on which I have put the fattest tires I could find (2.65 inch downhills). They worked pretty well today. I had to get off three times, but for the most part I could ride over the drifts or follow the tracks of a whatever truck or tractor or snowmobile had gone before. I'm happy with the bike decision, though I'll have to adjust the set-up to get the right riding position. It's too upright for me. 

Shifting

You have to be patient, and anticipatory, when you shift. Even when it's only -18'C, the shifter and derailleur are pretty slow to "click" into place. I've got some aerosol de-icer I'm going to spritz into the levers to de-grease them. 

Goggles

I sweat. Even without a face mask, my goggles were frosting up at 4 miles. I didn't treat them with dish soap (which I definitely will), but I'm guessing it will be unlikely that I'll be able to use them for a full 20 kms. Either I'm going to have to slow down, and not generate as much heat, or I'll fog up. 

Sweat

Damn. I just sweat too much, and I have this lie I tell myself, that if I'm not sweating I'm not working hard enough. It's a pain in the ass, really. And it's really not great for this race. I wore three layers today: a lightweight hooded polypro baselayer, a lightweight zipped fleece, and a uninsulated windbreaker. I was not cold, ever. By the end of this 20 kms the base layer was completely wet, and my thin skullcap and the baselayer hood were fused, by ice, to my sideburns (shave them off?) and it hurt to remove them (1st world problem).

Boots

I was sure that my ankle high winter-rated Columbias would be enough, if I wore good merino wool socks. This has just proven not to be the case. I believe it'll be Sorels for me. I'll take the straps off the traps, and still use the plastic pieces to help stabilize my feet on the pedals.

Gloves

Awesome. Thank you Farm Service for your super leather-palmed, unbranded, work mitts. No problems there.

Legs

Two layers was enough. Bike shorts (obviously), a mid-weight base layer, and then a wind-barrier front overlayer (also tights) was just fine. Not hot, not cool. I may put something over my left knee, which has some sensitivity issues due to a past injury. 

All in all, I'd be fine with race day being a day like today. If I had a picture of the roads it'd look like snow drifts over a dirt road, and sometimes, just snow drifts, and no road. Good times ... sorta.

Dirt roads, gravel roads - and it's hot hot hot

In the heat of the day (up to 35'C) I rode today, following this route (although it's not totally accurate because Google Maps doesn't let you map your travel on dirt roads - the route I rode did not include Hwy 30, but it did include the road one mile West of it, going North into A-town).

I took along 2 litres of water, which was probably not enough for this heat. That is, my sense the 1 litre per hour would be enough, will not be enough if it's 30+'C. This is a concern. It will be addressed ... somehow. 

More Muerto prep

I wrote this on the 18th, but forgot to "publish" it. Hence the delay.

17 June 2013

50 kms of gravel and dirt after work. 

This was my first time out with the heart monitor working. Roughly speaking, at 48 years of age, my maximum heart-rate should be between 165 and 175 (anaerobic - race day), my speed training heart-rate should be between 155 and 165, my strength training heart-rate should be 145 to 155, and my endurance-training should be between 135 and 145. If I want to endure it should be 125 to 135, and if I need to recover, it should be between 95 and 125. All in all the information is helpful. On this ride I spent 20 minutes riding at a speed training rate, which is too much. Although I still spent the bulk of the ride within the strength and endurance ranges, I was still working too hard for too long, breaking down muscle rather than strengthening it. I've got some habits to change. What else is new?

18 June 2013

52 kms of gravel and dirt in the morning, with FR. 

No heartrate monitor this time, but I could feel it that I'd been out working hard the day before. Like I say, old habits die hard. But I'm working on it.