Running 30:00 [3] 4.1 mi (7:19 / mi)
24hr tready
1. easy 8++
2. easy 7:40s
3. easy 7:20s
4. 6:40 dropping to 6:26? felt good
Cycling 50:00 [3] 15.0 mi (18.0 mph)
indoor trainer at gym before run
watching tour
just spinning legs.
everything feels ok.
knees were good during and after the race, zero pain or niggles.
bummer i missed a few weeks of real bike training but glad knees
are back to normal
Note
"If a rider is able to sustain a power output of 6.3 W/kg for 30 minutes, then you can infer their peak power output will be somewhere between 7 and 7.5 W/kg, incredibly high"
hahahahahahahahahahahahahahahahahahahah
Note
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From my friend David Kelly's FB posting from Yukon River Quest
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MORNING COFFEE DIALOGUE (aka "With enough coffee I can explain my world")
A recurring theme of questions has come up over the last few days: "What does it take to really compete in, rather than just complete, a multi-day event like the Yukon River Quest.” I’m offering up a synthesis in writing of what I shared in conversations.
Years ago when I was deep into my adventure racing career, I wrote what I saw as the elite Adventure Racer’s Manifesto. As I’ve transitioned into other ultra-experiences (where the sun both rises and sets at least once in the same event) the Manifesto still seems to hold true.
The same holds as much or more truth for a solo competitor as it does for a team.
THE MANIFESTO
If you are not hungry, you're carrying too much food.
If you're not thirsty, you're carrying too much water.
If you’re not cold, you have too many clothes.
If you are not frightened, you have too much gear.
If you are not drag-ass tired, you're going too slowly.
If you are not drop-down sleepy, you're getting too much rest.
If you're not wet, scratched, and bruised, you took the long way.
If you finish the race on schedule, it was too easy anyway.
COMMITMENT
If you’re into multi-day ultra-distance racing of most-any type, you have to spend much of your time being wet, cold, tired, hungry and occasionally frightened. In order to get through the demands, you have to have a deep burning passion to do so. (Like the old Nike slogan that went something like: “You’ve got the clothes. You’ve got the shoes. You can dribble the ball. But have you got the love, Baby?”). Ultra races are too long - and the reasons to stay home are too many - to not be driven by “the love.” When you commit to getting to the finish, you need to decide how to overcome the obstacles along the way. You choose the right teammates to give you the best chance to succeed. You learn the appropriate technical skills, and select the right equipment and clothing for the disciplines and conditions. You train enough to know your physical limits. You plan the best route to get you through safely, methodically, and efficiently. And you realize that whatever you planned on will likely fall between “Not-as-Good-as-Hoped-For” and “Not-as-Bad-as-Feared.”
ADAPTABILITY AND FLEXIBILITY
And you have to be flexible and adaptable enough to deal with the unplanned. A team, aware of its weaknesses and its strengths that also has the ability to be malleable, flexible, and adaptable to the inevitable change in plans can outlive and outperform an otherwise stronger team which proceeds without discretion.
RISK
Competing also requires embracing risk. In that quest, sometimes luck is with you, and sometimes not, but the important thing is to ride the edge and take some risks along the way, rather than turning safety and comfort into your personal zip code. It’s become increasingly clear to me over the years: It is not variety that is the spice of live. Variety is the meat and potatoes. Risk is the spice of life, and it’s definitely a part of competing at the upper echelon.
Martin Luther King said: “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands during challenge and controversy.”
So to really compete, you have to commit to it. You have to be willing to take some risks. And you have to be adaptable and flexible – all in the midst of challenge and controversy. And you have to be willing to fail occasionally. That means stretching your comfort zones and flirting with the elasticity of your own limits. That doesn’t mean you have to seek out do-or-die situations. To understand the situation, to know your limitations and to keep within them – that’s the essence of good decision making and good sense.
A sled dog racer shared with me his belief, “In order to make a young dog a good race dog, you have to get them past the point where they think they’re going to die, and then look for the dogs which thrive on it.” To really compete in ultra-racing, sometimes you have to push past the point where you think you’re “going to die.” For some racers, the 2010 Yukon River Quest offered up a few of those moments – more than a few racers quietly expressed the belief they were “going to die.” Those with “the love”, pushed on.
Admittedly, this is all a lot easier to intellectualize in the rear view mirror.