noattentionspan

Another week comes off the countdown. (insert minor panic attack here)

So, having completed the Olympic distance triathlon yesterday, how do I feel about my preparedness for Ironman?

Surprisingly, not that bad. My swim was solid and I can tell that while I’m not getting significantly faster I am certainly becoming more confident. I held my own in a large pack with lots of physical contact. No worries.

T1 sucked and I need to work on that and practice it over and over again. I used to be pretty solid in this transition and things just fell apart yesterday.

I have identified things I need to work on on the bike under race conditions. More time spent in the aero position this time than usual but that still needs to improve. I also need to work on my endurance conditioning and remembering to EAT.

T2 was quick and good.

The run… wow, I have things to improve here. I went out a bit quick but the cadence was helping. I need to figure out how to get back into my normal, mile chewing pace eventually. I was fading as time went on like a new runner, was rather disconcerting. Most important my mental focus was crap near the end and I was angry and frustrated about things that I certainly couldn’t change in the middle of a run. I know better than to get to this state and will need to work through that after the bike. Running while dead tired practice is needed.

Turns out that I’m a bit tired today, just exhausted actually. I’m awake and moving about, but sorta zombie like if I sit in any spot for too long (read here above 3 minutes).

Official results are in now and I have the numbers for Curtis and I.

Curtis:
Overall – 229/333
Division (M 0-19) – 2/2 (that’s a podium finish right there)
Total Time: 1:42:06.4
Swim – 20:19
Bike – 53:03
Run – 28:46

Sean:
Overall – 110/244
Division (M 40-44) – 7/17
Total Time: 2:55:00.8 (yup, that’s .8 of a second slower than my goal)
Swim – 33:47
Bike – 1:23:44
Run – 57:31

Compare with my 2007 results for the same race:
Overall – 140/200
Division (M 35-39) – 15/22
Total Time: 3:05:40.3
Swim – 41:34
Bike – 1:23:38 (what! 6 seconds faster 3 years ago?)
Run – 1:00:29

As for exercise today… none. I’m taking a break today I think. I’ll double up later in the week or something

Nutrition shows why I need to contact the nutritionist this week.

Breakfast:
- nadda. Just wasn’t hungry this morning.

— start of work

Snack (0):
- 2 donuts
- Can of Apple Juice

Snack (1):
- 1 donut
- Can of 7-Up (no caffeine)

Lunch:
- Chicken salad sandwich on grain bread
- Can of Coke

Snack (2):
- Can of 7-Up
- Large sour candy

— end of work

Dinner:
- Chicken, mac salad, potato salad, bun
- Glass of Coke
- 1/2 Wunderbar (shared with Miranda for desert)

Snack (3):
- 2 glasses of Coke

Today was the UBC Triathlon and the race went fairly well. The race report is in a different post.

My whole day was really taken up with the race though and there just isn’t a lot left to say, heh.

Nutrition today… meh. I didn’t eat enough while racing, I needed to eat afterwards and just wanted something fast. Then my stomach was feeling off and I only wanted liquid, hence the pop.

Breakfast:
- Granola and yogurt

Race food:
- 3 gels (before swimming, before biking, before running)
- 1/2 Quaker chewy bar while riding
- 1/2 bottle of Gatorade and some Powerade on the ride
- 4 orange pieces after the race

Late lunch / Early dinner:
- 1/2 lb Baconator from Wendy’s
- Chipotle chicken pieces
- 2l Coke (no, that’s not a typo)

Late dinner:
- 2 beef and bean with cheese burritos

If you are looking for the official results, check the links below:

UBC Official Results Page
Winning Time Canada Results Page

EDIT: The results are now actually posted here: http://www.winningtime.ca/index.php?content=10ubctri

Well, the race is run and the day is over. I made it through the event and learned more than a few things along the way making it an excellent training race. Of course this is exactly what it was supposed to be, a training race on the way to Ironman. I was supposed to get a feel for what I need to improve, what I need to fix (T1 rings a clanging bell here), and what I’m doing fairly well at (crap, my swim? really?).

While racing it wasn’t a training race. However I felt going into the day I showed up to race and race I did. At one point in the swim I felt myself lagging, then I hit the crowd and for the next 500m it was a gong show, but I was moving my ass as hard as I could to keep with the group and stay in the draft.

On the bike I was definitely racing. I wanted 30km/h and was pushing to get it, regardless of how it made my legs feel or how they already felt. I missed this by a small bit, but I attribute that more to the weird headwind that came up on the hills (uphill, of course, not down) than anything else. I need to get my overall speed up and the training is going to have to change to accomplish this.

The run, well, I could bitch about that one all day, lol. I finished the race very pissed off about the run. Outside of the annoyances though, I learned a lot. I went out at what I now think of as my 10km pace, 5:00/km. This worked and felt good. My legs started to come back after about 3km and I was okay. By 5km though I was hurting. I knew I was going to need to take walk breaks at some point I just wanted to push them off. Within sniffing distance of the 6km mark, at 30 minutes, I took 1 minute. My legs just couldn’t lift to get up the hills and my form was sucking rocks. I went from having a high cadence quickish pace to slow cadence and barely lifting my legs. When my Garmin beeped 10km I was no where near the finish line and my motivation took a distinct nosedive which was pretty impressive given how shitty my attitude already was. I did struggle through though and actually picked up to a reasonable pace for the last 730m to get it done and finish, if not strong, at least well.

I didn’t race alone today. There were a lot of folks racing with me and a couple of them I count as friends. One of them I even count as family

Son Curtis did his first Sprint distance Triathlon and kicked some ass. If there is one event he excels at in triathlon it’s transitions! I don’t think he spent more than a minute or two in total, way the hell better than me. He did his swim by the numbers coming out almost bang on, as close as we can tell, to expectation. At one point I even saw him drafting exactly the way we’d been practicing in the pool only the night before. The rest of his details we just don’t have since the results aren’t posted yet, but they’ll be up soon (insert guffaws here).

And then there are the folks from the Running Room who were training for their first Triathlon. I’m not going to name names, but if they read this they’ll know who they are. All of the folks I saw at the start were nervous, all that I saw during the race were determined, and all that I saw at the finish line were elated!

Then there was the group that I met through running at Rackets & Runners way back. Both Anne-Marie and Mary were doing their first triathlons and both of them kicked ass and completed solidly. They started just behind me in the swim and Anne-Marie passed me and was gracious enough to let me draft off of her for the last 500m or so. Gotta like it.

So, how did I do compared to my goal anyway?

Swim: I’ll be honest, I was closer to the goal that I deserved here. I didn’t take into account the fact that I wouldn’t be able to flip turn for most of the race due to congestion and at the shallow wall anyway because of the rope (tried, failed). I also didn’t add enough time for the walk from the end of 800 through to the start of 900.
– Actual – 32:13
– Goal – 32:00

T1: I beat the goal, AND I didn’t hit the lap button on the Garmin until I’d been on the bike for almost 30 seconds. The thing in, I sucked in this transition! I was slow in general, couldn’t get my socks on, had a bit of a muscle cramp trying to do up the shoes, barely managed to get my shirt on and then sloppily. I overestimated the amount of time this should have taken. I know I beat my goal, but the goal should have been about 4 minutes.
– Actual – 5:54
– Goal – 6:00

Bike: I beat the goal according to the Garmin but missed it according to the bike computer. Since I started the Garmin a bit late I’m going to trust the bike computer here. The distance measured on the bike computer was 39.5km, so the race was a bit short. I’m pretty good at picking a clean line on the corners so I’m not surprised that I came up a bit short. Goal here was really do to 30km/h sustained and I just missed that, but I’ll tell you, that hill up 16th was tough and I kept bleeding speed on the long stretch uphill into the wind.
– Actual – 1:20:56 Bike Computer – (1:19:04 – Garmin)
– Goal – 1:20:00

T2: I overestimated the amount of time required here. I was bang on what I should have been as the transition went fairly well. Next time this should have been about 1:30. And I hit it anyway
– Actual – 1:25
– Goal – 2:00

Run: I’m more than a little pissed off about the run to be perfectly honest. My race time was 2:32 over goal time, but the distance was way over as well. Sure, the bike was 500m short, but the run was over 730m long! And you know what, I bike a hell of a lot faster than I run, lol. Now, my 10km time was faster than goal and I would have been very happy with that result. Ah well, shit happens. Two races in a row though where I haven’t made a goal because the distance is bad. My only other complaint about the run portion is that there wasn’t a water stop between 2.5km and 7.2km (at the 7km marker, grrr). That’s a long way to go and I didn’t carry my own this race.
– Actual – 57:32 (10km in 53:44)
– Goal – 55:00

Total: Well shit, I missed. Not by a lot, but I did. Could I have trimmed my time by the amount? Oh yeah, no problem. Hell, T1 alone I could have shaved that small bit. Do I have excuses, yup. Do any of them matter, nope. I raced, I did well, I learned.
– Actual – 2:56:08
– Goal – 2:55:00

Okay, here we go. I have the Garmin set on Auto Multisport, include Transitions. Unless I screw something up I should be able to give a full breakdown of the event times and transition times.

Swim – 1500m: 32 minutes. This includes; time to get into the water for the first 800m, out of the water to get back to lane 2, into the water for the last 700m
T1: 6 minutes. Around the pool deck, grab wet bag and slip on shoes, run/jog to transition, gear up and un-rack bike, walk bike out of transition.
Bike – 40km: 1 hour 20 minutes. Mount the bike, blaze along the course doing 4 loops of the main section, dismount the bike.
T2: 2 minutes. Walk bike into transition, rack the bike, change shoes.
Run – 10km: 55 minutes. Run.

Total time: 2 hours 55 minutes.

Nice to have goals, isn’t it?

Where it can go wrong:
- 32 minutes is aggressive in the water for me. This could slip to 35 minutes including the time on deck between the first set and second.
- 6 minutes is aggressive for that first transition. The 400m+ between getting out of the water and getting to transition is a LONG way. This could take up to 8 minutes.
- 1:20 on the bike is fast, but not aggressive. I could lose up to 3 minutes here if my legs do not cooperate.
- 2 minutes is aggressive for that second transition but not horrible. This could take 3 or 4.
- 55 minutes is not aggressive on the run, except it’s at the end of a triathlon and I rode hard and long yesterday. This could slide until 1 hour.

Total time if the pooch is screwed?: 3 hours 10 minutes.

Of course other weird things could happen, flat tires, wipe outs, injury, etc… Those I can’t plan for and bake into estimates.

Am I nervous? No, not really. A bit excited though

See ya after the race.

S

If you were to look up procrastination in the dictionary I’m pretty sure you’d find a picture of me. I keep meaning to check that, but I haven’t gotten around to it yet.

This morning had me up in time to head out with the TriCities TriClub and then dithering about heading out with them or just hanging out and riding by myself.. As with everything, not making a decision doesn’t mean much, a decision was still made. In this case it meant spending over 4 hours in my own head and with no one else to help motivate me when I was tired and weak.

Which I was at various times. And sore. And tired. And exhausted. Motivation would have been nice.

110km in 4:16 by the time it was all said and done. I started in Burnaby, went through Vancouver, over to North Vancouver on one bridge and back to Vancouver on another. Through Vancouver again, in a different way and across to Richmond to head out to Iona beach. Through Richmond to Queensborough and then over the bridge into New Westminster. Up out of New West and back into Burnaby. This was a LONG ride.

At various times I was cut off, honked and sworn at, praised for being fast (I’d kept up with a car all along 49th from just inside Vancouver almost to UBC), and looked at as if I was weird. In that respect it was a regular ride. I lost a CO2 cartridge and both bottles going over the Lion’s Gate, and only found the one of them. Even with only 1 bottle it still took me over 4 hours to finish it.

By the end my hill climbing legs were non-existent. Trust me, I know, that hill climb over the bridge and then out of New West was tough.

Done though and after a swim and stretch I’ll be ready for the UBC Tri tomorrow. Hu rah.

The swim was a nice and mellow 1050m of stretching my arms and working on a steady rhythm. The last 50m was done just so that Curtis could get the feel of drafting. We did a 51 second 50m and he stayed on my toes the whole way. This is about 15 seconds faster than he normally swims and while he was breathing heavy it wasn’t as bad as it could be. You could see the little glint in his eyes as he realized how much faster he could go for the same amount of work.

A big pasta dinner and now it’s time for bed.

Nutrition could have been worse, I certainly expended more calories than I took in. Now if those had been “good” calories it would have been better.

Breakfast:
- Quaker Breakfast Bar
- small glass of Coke

Snack (0) (during ride):
- 2 gels
- 1 2 scoop bottle of Cytomax
- 1 1/2 Quaker Chewy Bars

Snack (1) (after ride):
- Jones Soda
- Medium Large Aero Bar

Snack (2):
- Gel before swimming

Snack (3):
- 1/2 bag of Bits and Bites (BBQ) while doing laundry before dinner after swimming

Dinner:
- 3 small slices of garlic bread
- plate of pasta with ground beef and cheese
- 2 glasses of coke

Updated countdown:

UBC- T- 2d (olympic)
Oliver- T- 3w 2d (half iron)
Osoyoos- T- 8w 2d (half iron)
Ironman- T- 15w 2d (full iron)
Vancouver- T- 16w 2d (olympic – not signed up for this though, just thinking about it)
Portland- T- 21w 2d (marathon)

The idea of doing Vancouver right after IMC is something that’s been sitting in my head since I first did that race, only 5 weeks after my first ever triathlon. There I was doing my first Olympic distance race, convinced I was likely to drown, listening to Steve King announce the folks who were just back from doing Ironman the week before.

At the time I didn’t have a clue what Ironman was other than a set of distances that I knew I could never do. But, I heard that and thought… if I ever do Ironman, I want to do Vancouver the next week and then they can announce me the same way and everyone will think I’m as nuts as I think those guys are.

Yup, somehow the idea of being thought of as nuts was appealing. And that’s the way my mind works, right there.

After work I really wanted to go and do a 2 or 3 hour ride but decided to stick to the plan and only went out for a race pace 20km before showing up at the RunningRoom for the last triathlon clinic. We heard Nathan Killam talk and I have to say he seemed like a pretty down to earth guy, for an elite level triathlete. Well, up and coming elite level triathlete anyway.

Finished up with a short and slow ride then a trip up the hill and home.

Nutrition wasn’t horrible but there was a bit more pop than there should have been (of course). Epic fail on quitting the pop last weekend, try again this weekend I think.

Breakfast:
- nadda

— start of work

Lunch:
- Sandwich and fries (lame sandwich though, meat, bread and cheese)
- Chicken salad sandwich (the first sandwich sucked and I wanted another one)
- Can of Coke

Snack (0):
- Wunderbar
- Can of Apple Juice

— end of work

Snack (1):
- Glass of Coke

Dinner:
- 2 beef and bean burritos with cheese
- 2 glasses of Coke

At 0545 I made the decision to skip boot camp and get some sleep. I was awake and ok to go, but tired and my nose and head were feeling icky.

Email off to Stephanie and text off to Jackie and I climbed back into bed where I slept for another while. And I needed the sleep I think. I certainly woke up feeling better than I had for a couple of days.

After work I came home and drove with Curtis out to UBC to do race package pickup and take him for a bike around the ride course. He sucked wind a bit on the long uphill stretch and the sharp hill, but I think he’ll be fine on race day. What he loses on the bike he’ll pick up with a rocket on the run which is easily his strongest event.

After the bike route we tried to ride the run course but I hadn’t looked at the map well enough and we did a wrong turn… OOPS. Ah well, turns out that we did actually get the whole course, so he’ll recognize it on race day. In total we did 25km of biking in a bit over an hour. It was pretty mellow all around, but a nice ride on a beautiful night.

Nutrition left me calorie light again, but this bug is still hanging on and I find that I’m just not hungry at predictable times. Of course when I become hungry I’m starved and reach for whatever.

Breakfast:
- nadda

— start of work

Snack (0):
- Can of OJ

Lunch:
- Panini and fries
- Can of Coke

Snack (1):
- Mars bar

Snack (2):
- Can of Coke
- Small bag of chips

— end of work

Snack (3):
- Gel while riding

Snack (4):
- Aero bar

Dinner (late):
- Chicken breast and rice (left over from the other day)
- Glass of Coke

The plan was for Curt and I to hit the pool this morning and get a bit more practice in before UBC next weekend. When I woke up I decided that instead of hitting Bonsor like we usually do, we’d hit Canada Games and get some 50m length swimming in, after all, UBC doesn’t do 25m and we need to get the practice in. Unfortunately, Curt left his swim gear at school (last week at a guess… ICK), so I toddled off to Canada Games myself.

Used to be I was faster doing 50m lengths than 25m lengths. Lately, unfortunately, I’ve been constrained to a 25m length pool. While my swimming as a whole has improved, thankfully, my flip turns seem to have improved marginally more.

What this means is that I’m now faster in a 25m length pool than a 50m length pool, something I found out this morning to my chagrin.

In my head I “knew” I would be faster in the 50m length, so I just didn’t worry about it. I was shocked to find myself getting tired about 30m in and having my timing off at the ends of the lane. The plan was for me to swim 1500m straight freestyle, but I was so weirded out that I adjusted and did 3×500m free/pull/free instead and then tacked on a bit.

500m free – 11:09
500m pull – 10:31
500m free – 11:18
200m pull/paddles – 3:44 (make up for missing it on Monday night)
100m free – 2:00

Was I a lot slower? No. Over the course of 500m I lost about 20 seconds freestyle and 10 – 15 seconds with pull buoy. The pull and paddles 200m had me losing 15 seconds (I have no clue how). And that last 100m free was on for a 2:00, but lately I’ve been in the low 1:50s for that in a 25m pool.

I’m going to have to get some more practice in on 50m lengths before the UBC race, that’s for damned sure. I want a 32:00 swim or better and today’s performance wouldn’t get me there.

For whatever reason I was convinced that it was Thursday as I was driving home and I was trying to figure out what to do with my time. For reference my decision was to invite the kiddo for a ride and then run, so it wasn’t all bad. At 6:12 coming up Royal Oak in the car I realized… it’s Wednesday and I have 18 minutes to get home, get changed, get the animals fed and then get to run club! Shit!

I’m rather happy to say that all was done and I made it into the store in time to go pee and head out for a quick 6.5km. I realized a few steps in that I’d forgotten to turn on the GPS on the Garmin (I had it off during swimming) so I stopped, turned it on and let the group get quite a bit ahead of me.

I was totally OK with this though as the group normally doesn’t go out at the speed I want anyway, so the speed work was going to be a bit fun. And it was fun, mostly. Average pace for the 6.5km: 4:47/km. Could I have sustained it? nah hell no, not for long. If I’d dropped back to 5:00/km I would have been good for a few more km though and I’m pretty sure I could have gotten in 10km below 50:00.

Pacing is sorta funny. The group that I normally run with tops out at 5:00/km which is good, but not great if I want to really get my heart rate up. The few folks in the front of the pack bang in 4:30/km which is too fast for me (for now). Ah well, I’ll run with the back group for now and push to the front of them until I feel like I can make the jump to the faster group.

Not that speed is what I need to care about right now, but I feel better mentally when I work on it at least one day a week.

Nutrition blew chunks. I’m working on getting through the pop that I bought and stopping all caffeine (again) by the end of the day tomorrow.

Breakfast:
- nadda (and yes, that didn’t help the swim, I get that, but still)

— start of work

Snack (0):
- Can of Coke
- Large sour candy

Lunch:
- Burger and fries
- Can of Coke

Snack (1,2,3):
- Wunderbar
- 2 cans of Coke

— end of work

Snack (4)
- Gel before running

Snack (5):
- Can of Coke

Dinner:
- Plate of jerk chicken with onions, garlic and peppers
- Can of Coke

Snack (6):
- English muffin with Dulce de leche spread
- Can of Coke

The plan today was pretty simple. Drive to UBC and meet up with the Running Room group for a 20km or so bike of the UBC Triathlon sprint distance bike course, then head over to the pool to do some work in the 50m lengths. Once done there, figure out where the old Rackets & Runners crowd was biking and meet them for a 40km or so bike ride. I even brought runners just in case we wanted to do a bit of a run when we were back (we didn’t).

As plans went it was relatively successful. We did do the bike course and knocked in 20.5km in the pissing down rain. At times light drizzle or no rain, at times pounding rain that was being driven by the wind. And cold. Cold, wet, windy. What a fun ride.

Then we get back and there is no swimming. We stand around and chat and then there is swimming, but no 50m lengths. So sure enough we hit the pool and did short course lengths (25m). It was weird doing the laps at UBC and I found the water warmer than I prefer, but whatever. 1.6km of light work and the hot tub was calling.

Out of the pool just after noon, email with the other group and we are meeting at Main and 10th at 1pm for a ride. Undetermined distance or direction. Off we went out to Richmond down Ontario and over the Cambie bridge and then out to Iona Beach. It was my first time out to Iona and I really enjoyed the trip. The weather had become beautiful and I was happy to be in shorts and a ride shirt. The headwind straight out of the west while tripping out to Iona was a bit rough, but no real crisis. Back over the bridge and up Heather straight to the Starbucks by Rackets & Runners. One Jones Soda and some great conversation later and we hopped back on our bikes for a trip back to the start point. 38.34km (according to the bike computer, I forgot to turn the Garmin back on after Starbucks) at a very relaxed speed and while tired I still had legs.

Home by 5pm and relaxing with Miranda. We made dinner, watched Sherlock Holmes on Blu-Ray (I’m not convinced it makes that much of a difference, I’ll have to watch something side by side I think) and perambulated with the pooch.

Dinner tonight was again home cooked and both Miranda and I enjoyed it. Her idea for what to eat and she tends towards less bad for you crap usually.

Sometimes having a plan helps.

Nutrition wasn’t horrible, but I probably didn’t ingest enough calories. Not that a calorie deficit day is going to hurt me, quite the opposite. I should have been eating and drinking on the bike more though, regardless of the speed I was going. I need to practice!

Breakfast:
- 2 egg omelette with cheese

Snack (0) (while riding and then swimming):
- 1/2 2 scoop bottle of cytomax

Lunch:
- Caramel square at Waves Coffee

Snack (1) (while on second ride):
- 1/2 2 scoop bottle of cytomax

Snack (2):
- Jones Soda
- Small muffin (thank you Mary)

Snack (3):
- Couple of handfuls of “Swedish Berries” candy

Dinner:
- 2 Teriyaki chicken wraps with rice and red pepper
- 1 chocolate brownie cake (muffin sized) for desert

Snack (4):
- Handful of “Swedish Berries” candy (made with Real Fruit Juice)

An email came in from the coach this morning:

Subject: sunny weather is great for long bike rides

Spring is absolutely here and i hope we are all taking advantage and topping up the bike totals…..for those of you doing Oliver the clock is ticking and these next 3 weeks are key to being prepared…..make sure that your long brick covers the distances by next weekend….or the weekend after latest….I will send out your may schedule soon…..
Dave

CRAP.

Okay, minor panic. I have my swim up to over 2km as needed. I’ve gotten my running up to half marathon distance no worries. And biking? I feel totally unprepared. I haven’t done a single ride at the 90km distance, in fact I haven’t hit 80km. What the hell am I going to do now?

Clearly, I need to start spending a LOT more time on the bike and a LOT more time doing longer bricks. Oh, and I have to start doing it now.

Towards this end I arranged to meet up with a group with whom Jackie and Aislynn have been riding. A street number was sent to me via Facebook and not having a clue where it was I copied it and pasted it into Google maps. I had the option of picking multiple cities and since I recalled Jackie mentioning that they’d been out on 0 avenue, I typed in Langley. Google maps promptly gave me a map, I memorized it and off I went.

When I arrived, of course, I was in the wrong spot. At that time I received a call from Jackie asking where I was. Hilarity ensued? Well, not really. I talked to Tom who’s house we were meeting at and he gave me new directions. I told him just to head out at that time since I was going to hold up the ride, but he said no worries. I started back to Surrey where we were supposed to meet.

A few blocks from the meet up away Jackie called again and it seemed folks were getting annoyed so I said again for them just to head out and that was that. Pretty annoyed myself, with myself, I drove home grabbed on my gear and went for a ride.

Turned out I had a great ride. 80km put me back at my door in 2 hours and 53 minutes. I quickly changed and went out for a short run. Somewhere along the way I decided that this run should terminate at the butcher’s for a sandwich and a coke. 3km in 15:34. It was a bit faster than I would plan on for race day but it felt good at the time, except for when I was climbing at the end, that hurt a bit, heh.

Could I have pushed the extra 10km on the bike? Easy. The extra 22 minutes or so wouldn’t have been a problem. Particularly not since I was now up at the top of the hill set. And the extra 18.1km on the run? hehe. Well, no, I couldn’t have done it at the speed I was moving, but if I’d dropped back down to a reasonable pace I KNOW I could have done a half. Heck, I did it the other day.

Nutrition today wasn’t as bad as it has been, but still not good. At least if I don’t do damage with ingesting a whole lot of crap I’m a step to the good.

Breakfast:
- Pudding cup

Snack (0):
- 1 Quaker chewy bar

Snack (1) (while riding):
- 1 2 scoop bottle of cytomax
- 2 gels
- 1 Quaker chewy bar

Lunch:
- Salami and cheese sandwich on a bun with mayo and mustard
- 591ml Coke

Dinner:
- 1 1/2 Pork Steaks, rice, corn

Snack (2):
- caramel filled ice cream cone
- glass of Root Beer