CA Triple Crown

[MTBMaven]

Looking for some advice here (Pain Freak?). I've been studying the CA Triple Crown website today while relaxing up in Arrowhead trying to plan next years goal: the CA Triple Crown.

They recommend the following three events for starters as they are the flattest:
1) Solvang Spring Double (6,800 - 190 miles)
2) Hemet Double (5,800' - 198 miles)
3) Grand Tour Lowlands Double (5,200' - 200 miles)

I'm wondering about the Butterfield Double ( 8,200' - 197 miles) in February. Would the Butterfield be a good first double or should I wait until Solvang? If I am unable to get into Solvang I guess I will do Davis?

Most of these rides seem to start about dusk. I shouldn't need anything more than a small LED lighting for a 6:00AM start right?

Hemet has the option of a 4:00AM start, which is what I did with Mike this year. I quickly realized my little LED lights were totally inadequate for this ride. I would consider borrowing stronger lights for this ride. I also want to get one of those LED ankle raps and maybe a brighter blinking rear LED. Maybe the electromagnetic powered job I saw in Dirt Rag.

If there are any other things I should consider please let me know.

[S54MCoupe]

If you're looking for a good front light that is small and very light, look at the NiteRider Minewt:


There are a ton of bright red LED's for the back. I'll go look and see which one I've got, because it's pretty much the best one. If you have that, you really won't need anything else on the back, it's blinding.

[MTBMaven]

I currently have the Topeak RedLite rear light:

and two Topeak WhiteLite DX LED lights:

[S54MCoupe]

I'll let you ride my minewt next time I see you, it's pretty badass.

[Pain Freak]

I've got the Minewt and it's more then adequate for road riding. Very good light, works good in the dirt too.

Brian or anyone else.....It's all about the same. I did Butterfield as my first and I knew that day where my riding limit was. 197 miles was my limit, because if they told me they'd pay me a 1,000 dollars to go another mile I wouldn't have made it. That being said though, it's all in the training. A few of the Triple Crown people told me to ride back to back centuries 1 day apart and that would be enough ro be ready. It worked, and as you do more they do become easier. Solvang is my favorite and we knock it out in under 12 hours or at least we did the last time I rode it. Planet Ultra puts that event on and the lady that runs it has forgotten what a customer is. So if you do this one, be prepared to be treated poorly, but it's still a great ride and it is mandatory on the Planet Ultra rides to have lights, in the beginning and the end, if it's dark. She will let you do the entire ride and then she'll come up or have one of her workers come up and tell you, that you are DQ'ed for whatever reason. Sucks.

If you want I'll do whatever rides you want with you. Maybe we can get Jesse to come along.

[MTBMaven]

Thanks guys. Maybe I'll ask for the light for Christmas. I hear what you are saying Mike. I was so nervous about doing Palm Springs, my first century. I was so afraid of bonking and not finishing. By the end of the ride I wanted more. It really wasn't that bad I really had not trained for the ride. It's the fear of the unknown. Thus far my furthest is 109 miles. I know I can go past that but I don't know how far simply because I haven't done it before.

I like the idea of doing back to back centuries. Maybe ride to SD, stay the night, and return the next day. I know I can do that.

[S54MCoupe]

Originally Posted by Pain Freak

I've got the Minewt and it's more then adequate for road riding. Very good light, works good in the dirt too.

Brian or anyone else.....It's all about the same. I did Butterfield as my first and I knew that day where my riding limit was. 197 miles was my limit, because if they told me they'd pay me a 1,000 dollars to go another mile I wouldn't have made it. That being said though, it's all in the training. A few of the Triple Crown people told me to ride back to back centuries 1 day apart and that would be enough ro be ready. It worked, and as you do more they do become easier. Solvang is my favorite and we knock it out in under 12 hours or at least we did the last time I rode it. Planet Ultra puts that event on and the lady that runs it has forgotten what a customer is. So if you do this one, be prepared to be treated poorly, but it's still a great ride and it is mandatory on the Planet Ultra rides to have lights, in the beginning and the end, if it's dark. She will let you do the entire ride and then she'll come up or have one of her workers come up and tell you, that you are DQ'ed for whatever reason. Sucks.

If you want I'll do whatever rides you want with you. Maybe we can get Jesse to come along.

I'm up for anything.

Winter will be nothing but long base miles for me, so long rides will be part of the plan. I'm sure we'll be doing 80-100 mile days pretty consistently (when we're not in the mountains) but the intensity will be very, very low and slow. Honestly, this is probably a good thing for you Brian, because if your main goal is distance riding and you're not planning on racing, there is no need to really develop short intensity speed and fast twitch muscles.

Call me up anytime you want to ride.

[gurp13]

Gosh. 100 miles feels so hard, I have a hard time imagining 200 miles. My leg hurt today, but I bet I could ride 100 miles tomorrow (rode a century Sunday). That would actually prepare me for a double? Hmmm. My legs were hurting so bad on Sunday! Does the pain go away or something?

I'd love to earn that Crippling, er, Triple Crown jersey, though.

[S54MCoupe]

Originally Posted by gurp13

Gosh. 100 miles feels so hard, I have a hard time imagining 200 miles. My leg hurt today, but I bet I could ride 100 miles tomorrow (rode a century Sunday). That would actually prepare me for a double? Hmmm. My legs were hurting so bad on Sunday! Does the pain go away or something?

I'd love to earn that Crippling, er, Triple Crown jersey, though.

What kind of hurt?

[gurp13]

Originally Posted by S54MCoupe

What kind of hurt?

Just general soreness in the quads and a little in the calves. Not bad, though. Feel fine by today. :-)

I was just bitching, mostly. Mike taught me that you have to whine to get sympathy.

But, still, Sunday I was very very sore. And tired. I was cooked by the time we got to 75 miles. Another 125 would have made my brain shut down. I kept telling myself "Come on, only 20 miles. You can ride 20 miles!... Okay, only 15 miles. Anyone can ride 15 miles, that's easy!"

On the hill at then end of the ride I made my self focus on getting to one spot and then another. Like, the next big tree, or that housing sign, stuff like that. I was done!

[MTBMaven]

I totally understand gurp. For some reason my century was fine, not problems at all (well the manhood was a little numb). After that I could hardly walk after my next three centuries. The next few days were terrible. My last three centuries have been great. No problems at all. The Cool Breeze was a total breeze. You just have to work into it. If you haven't gotten a professional fitting you should consider it. I highly recommend the Physical Edge in Arcadia.

[gurp13]

Yeah, I sometimes feel like my bike could fit me better. When I get some money...

[MTBMaven]

The Physical Edge is a bit more than I have seen other places ($199 versus $100-$150) but I found it worth it. Going from hardly walking for almost a week to finishing strong was worth every penny. Amazing what a few centimeters is saddle adjustment can do for your knees and Achilles tendons.

Jason, the owner and bike fitter, is a big cyclist and multi-Ironman finisher. He is a really nice guy with an affective fitting system. He does a through physical exam (don't worry you don't have to drop you pants) before the fitting. He is a physical therapist so he know what he is doing. They do a Sunday ride which I want to try sometime soon. I want to casually talk to them to see if they can provide any assistance in training for doubles next year.

Originally Posted by S54MCoupe

If you're looking for a good front light that is small and very light, look at the NiteRider Minewt

It appears NiteRider has improved the MiNewt for '08. It has almost double the output as last years '07: 60 lumens '08: 150 lumens on high and 92 lumens on low. Alfred E. Bikes has the MiNewt x2 for $140. Not a bad deal.

[S54MCoupe]

Originally Posted by MTBMaven

It appears NiteRider has improved the MiNewt for '08. It has almost double the output as last years '07: 60 lumens '08: 150 lumens on high and 92 lumens on low. Alfred E. Bikes has the MiNewt x2 for $140. Not a bad deal.

My '07 MiNewt is awesome, twice as bright in a small package for only $140 is more than worth it. It's seriously a great light.

[Pain Freak]

Funny I believe I was on those centuries with both you guys ( at different times, of course). I got home and started doing stuff around the house. I had to, otherwise I'd get in trouble. Last Sundays ride was a little harder then the previous weekends, and it was only 10 miles more. Must have been the heat. I guess with all the distance rides we've been logging, a century is not much of a big deal, but if we were going out for a double, the pace would have to slow some. One week to Amtrak!

[MTBMaven]

I picked up the NiteRider MiNewt X2 this morning from Jenson. Looking forward to riding at night now.

[Pain Freak]

Good call you won't be disappointed. I also went and bought the HID Enduro from Jensons. Very bright light and helps with the contrast in the dirt. I find it's still possible to outrun the coverage though, so we are still slowing, but not as much as before.

[FFW]

I'm not really worthy to comment on doubles these days but I can tell you what worked for me in preparation for my first double. Sorry this is so long...

Do the back to back thing like Mike suggests. Start out with day 1 at whatever distance you can complete at a hard pace without hurting your muscles. A little soreness is ok but if it hurts to get out of bed you've gone too hard. Day 2 ride about 2/3 the distance and back the pace off a little.

Since my typical weekend rides were about 2 hours on the mountain bike or about 50 miles on the road, I started with 80 hilly miles on Saturday at about 18 mph. Followed with 50 flatter miles Sunday at about 16 mph. During the week I'd do a couple short spin rides and 1 interval ride of about 45 minutes or so on the mountain bike.

For the next couple weeks, up the pace of the day 1 ride but ride day 2 the same easier pace. Week 4 I upped day 1 to 100 miles and left day 2 at 50 but a bit faster. After two more weeks of that (the weekend before my event) I rode the 100 at a pace hard enough to be spent at the end. I rode the 50 Sunday at the same pace pace as the the day before. I rode 4 days easy the next week.

My first double was the the next weekend; the Tour of Two Forests. Finished with the second group.

Most important is to have a nutrition strategy. Find something you can tolerate (stomach and taste buds) like Hammer Nutrition. I use perpetuum, heed, enduralytes, and gel. I eat only minimal amounts of solid food just to make my stomach happy. Drink often but don't use straight water except as a chaser.

Find and stay with a group that rides a pace you're comfortable with. Do a negative split; ride the first half easier than you think you can and then ride how you feel the 2nd half. The miles 80-140 are always the hardest mentally. Somewhere around 140 or so you realize the barn door is open. The hardest task in a double is to discipline yourself to ride a consistent level of effort you can sustain for 200 miles.

Stand for 10 pedal strokes every 10-15 minutes or so and stretch your calves, neck, back, and shoulders. Change hand positions often. Move up or back on the saddle periodically to use different muscle groups and to relieve pressure on your rear. Stay as relaxed as possible and avoid ever going anerobic. Spin rather than mash. When you have a bad patch, which you will, focus on form. My trick is to alternate focus on my left leg for 5 strokes and then 5 on the right. Feel the focus leg spinning all the way round the stroke as smooth as possible. Usually about 5 minutes of this makes a huge difference in how I feel and actually ups the speed.

As for the Butterfield; I did it the first time in torrential rain with lightning and even a tornado. So early in the year you never know what the weather will do. I'd stick with the three you listed. Like PF said, you must have lights. If you don't have good lights, make sure you ride with someone who does. It can be pretty hairy riding down a canyon road in the pitch black completely worn out and hallucinating

Good luck!

[MTBMaven]

FFW. Thanks so much for the helpful write up!