RR: Vail Lake 12 Hour Pre-Ride

[allison]

Yesterday evening after work quite a big group of us (for Temecula anyway) got together to ride Vail Lake. Luke took is us on a loop that basically follows what may or may not be the 12 Hours of Temecula course for June 14.

I really am enjoying the loop. Some of the singletrack (new to me, at least) is just amazingly fun. Swoopy ridge runs, technical-ish descents, steep ups, sand, switchbacks, bridges, rocks, a big marlin, and a pinata... it's got it all.

We came around the corner of a short fire road climb to see EC descending a steep road in his truck after a long day out on the trails.

At the top of the steep climb at the entry to Marlin we were overtaken by two fast guys (Scott and Keith?), and shortly thereafter Herber caught up to us and rode the rest of the way with us.

He showed us what it takes to be a Pro vs. being the rest of us. Very talented climber, and generally a nice guy

Only one flat, and no other mechanicals. So, I'd say a good 2 hours out on the bike. Very little blood shed, and none by Luke!

Luke shows off his new scars, along with his spiffy new shoes and helmet



JoJo's new frame! He rocked on this bike. Was climbing really strong, and cleaned that Dam climb from top to bottom without stopping!



The group all heading out toward the climb



Tony rocked it on his SS!



Kevin arrives on his bronco



Fixin' a flat



The crew at the bottom of... Bridges, I think?



Looking forward to next week for sure!


Oh ya... The course is basically 9.2mi and 1300ft of climbing.

I had an hour and two minutes of ride time, but basically recreational. I pushed myself in a few areas, but it was a fairly recreational pace (8.7avg or something).

I think I may do a semi-race pace practice this weekend. We'll see. I think really fast guys might turn out 42 mins laps, maybe a bit less. I'd like to shoot for around 52 mins, but more than likely 55 will be closer to it.


Luke, FWIW, I think that the top of Dam climb, and the top of the other climb we were all discussing as high points are seriously nearly identical in height. Just shy of 2100ft of elevation.

[lukewiens]

thanks for the pics allison....great ride as always!!

you forgot your geo link of the course....big thanks!!
http://www.geoladders.com/show_route.php?route=14190

[sdyeti]

Thanks for the Geoladders link...will probably be going out to hit it up at race pace next weekend while everyone is at Nat's.

[Pho'dUp]

Thanks Allison. So 52min. race pace for you. 42min. for the freaks. My plan of 1hr 20min. laps solo should be just about right.

[sdyeti]

That's the thing...me, being a mortal, cannot bang out 50 min laps over and over. If you have any multihour race experience know that pacing yourself while pushing yourself a little bit is usually the formula to success.

[allison]

Originally Posted by Pho'dUp

Thanks Allison. So 52min. race pace for you. 42min. for the freaks. My plan of 1hr 20min. laps solo should be just about right.

I'm honestly just guessing. I don't know that I could do a lap in 52 mins even pushing, especially in the heat everyone is expecting. I know Luke was doing hill repeats yesterday, and he still managed to beat me up the main climb by probably 5 mins, so his time's could be even less (say it was XC pace). But, for the 12 hour solo contenders I think their times will be around 40-45 mins to conserve for the entire day, and in the heat.

I'll be happy with one hour laps to start, and I'm sure my pace will fall off later in the day.

I still think I'll try to go out pretty good early in the day and just recover and keep the legs fresh for later on. We'll see. I've never done a multi hour race like this.

[Pho'dUp]

Originally Posted by allison

I'm honestly just guessing. I don't know that I could do a lap in 52 mins even pushing, especially in the heat everyone is expecting. I know Luke was doing hill repeats yesterday, and he still managed to beat me up the main climb by probably 5 mins, so his time's could be even less (say it was XC pace). But, for the 12 hour solo contenders I think their times will be around 40-45 mins to conserve for the entire day, and in the heat.

I'll be happy with one hour laps to start, and I'm sure my pace will fall off later in the day.

I still think I'll try to go out pretty good early in the day and just recover and keep the legs fresh for later on. We'll see. I've never done a multi hour race like this.

12hours is a long time. I'll be cruising my laps settling in for the long haul. And hoping that I don't crap out after 8 hours this time b/c I was lusting for a BBQ sanwich. Goodluck to you guys. Running at race pace on a team is definitely hard.

[allison]

Originally Posted by Pho'dUp

12hours is a long time. I'll be cruising my laps settling in for the long haul. And hoping that I don't crap out after 8 hours this time b/c I was lusting for a BBQ sanwich. Goodluck to you guys. Running at race pace on a team is definitely hard.

Yeah but theoretically I'll only be "racing" for probably 5 hours Much different than 12!

The biggest challenge for duo (or team) vs. solo is that you do sit and cool down, rather than just staying on the bike and taking it slow and steady for the duration.

It'll be interesting for me to try out, I think. To figure out pacing during laps, what to eat/how to recover during off laps.. I mean there's no reason to sit and eat a big meal, or to drink recoverite every off lap.. but you gotta do something other than sit and stare at the dirt, right? And gotta still get in calories so you don't bonk when your lap is on.

[Zippy]

Originally Posted by allison

Yeah but theoretically I'll only be "racing" for probably 5 hours Much different than 12!

The biggest challenge for duo (or team) vs. solo is that you do sit and cool down, rather than just staying on the bike and taking it slow and steady for the duration.

It'll be interesting for me to try out, I think. To figure out pacing during laps, what to eat/how to recover during off laps.. I mean there's no reason to sit and eat a big meal, or to drink recoverite every off lap.. but you gotta do something other than sit and stare at the dirt, right? And gotta still get in calories so you don't bonk when your lap is on.

Sitting and waiting for your turn is hard and you do "cool down" enough that getting back up is mentally difficult:
"I have to go out already? Can't you guys slow down?"

[mp3]

Originally Posted by Pho'dUp

... hoping that I don't crap out after 8 hours this time b/c I was lusting for a BBQ sanwich.

Have your BBQ sandwich for lunch the day before.
Actually, I know what you mean. Some races I "lose" my focus for a little bit and I'm wishing for the Salt & Vinegar chips I always have post-race w/ a tasty brew.

If you're interested PM me your race plan and we can tweak it. I'd like to see you go the full 12 this time around.

[lukewiens]

Originally Posted by Zippy

Sitting and waiting for your turn is hard and you do "cool down" enough that getting back up is mentally difficult:
"I have to go out already? Can't you guys slow down?"

i agree....that was one of the most difficult things to do mentally was to gear up and head out again fully knowing the pain and anguish you are going to endure.

be sure to take a 5 minute spin after each lap to clear out any lactic acid and stretch right off the bike. also, get in a little warm-up with some super quick hard efforts so as not to shock the system with your return to the course.

the nice thing is, the downtime lets you take in whatever nutrition wise. coke and pringles were awesome for me....a little beef jerkey here and there was nice too!

[surlygal]

OOps : deleted, that was supposed to be a pm

[sdyeti]

Read, wrench, do yoga...the time will go by FAST!

Originally Posted by allison

but you gotta do something other than sit and stare at the dirt, right?

[allison]

Originally Posted by sdyeti

wrench,

Does this mean I need to learn how to wrench?

[kev]

I've done 24 and 12 hours solo and on a team. When I was doing it solo I have to be so careful with what I eat or I'll puke. I pretty much use all Hammer stuff. Gels and Perpetum. I'll mix in some Heed and Sustained Energy. When I did it as a team I was eating pretty much anything I could get my hands on.

I also found that time between laps seemed to get shorter When we first started I was jonesing to get out and rail it again but as the race got longer I was like "F**k time to go out again

[Pho'dUp]

Originally Posted by mp3

Have your BBQ sandwich for lunch the day before.
Actually, I know what you mean. Some races I "lose" my focus for a little bit and I'm wishing for the Salt & Vinegar chips I always have post-race w/ a tasty brew.

If you're interested PM me your race plan and we can tweak it. I'd like to see you go the full 12 this time around.

Thanks Mario. Let me jot some stuff down. I'm changing my fueling plan from Counting Coup b/c my stomach doesn't agree with Perpeteum. I'd love for you to give me notes.

[kev]

I love these too.

https://www.larabar.com/secure/index_.php

Truly all natural.

If you are having trouble with Perpeteum (how the hell do you spell that?) take a look at what you are eating with it. Hammer says not to mix refined sugar products with there stuff and they mean it. Some people have iron stomachs and can get away with it but when I ate some m&ms with the Perpeteum I was sick as a dog.

[sdyeti]

Yeah, Dan or Justin can teach you how to run new cables or bleed brakes or something

Like a mini-tutorial while you wait