Distance: 19.97 miles
Average Watts: 176 watts
Normative Power: 187 watts
Average Heart Rate: 159 bpm
Total Work: 628 kJ
Average Speed: 19.8 mph
Now that is more like it. This was a good ride that pushed me. It was a below average training session last summer when I was in top shape, but it was a good ride today. I am starting to get my legs back under me. Just when I am starting to feel it on the bike, there is a storm that is moving in that should bring a snow/rain mix here in the valley and tons of snow in the mountains. That is great news — my baby brother Joe is coming in from Portland to ski and spend time with me. I am excited about that. Of course he is 27 now, so he is hardly a baby.
My running is also picking up. Early in the season I like to run one or two days a week to give my sit bones a rest. My butt just doesn’t love the beginning of the season and there really is no other way to get it in shape except for time in the saddle. Give it time, it will happen.
I have two nieces who run collegiate track and both are having great seasons. Valerie runs track at Cowley County Community College and is running really strong in the 800 this season. She is a freshman and is dominating. My other niece Hannah is running like a cheetah in the 400 for Utah Valley University. She is coming off an injury and is so impressive. Both are fantastic athletes and really have their heads on straight. The offer from me for $1,000 if they wait until they are 25 to get married still stands. Seriously. They both will have their pick of men when they want it. For right now, Uncle Mike would love it if both could focus on athletics and their amazing talent.
Hydration and the Endurance Athlete
We all know how important proper hydration is both during training and races. We have all been there when dehydration strikes and just flattens you. Me, I get cramps when I get really dehydrated. To me that is a sign that I need to pull over and get some water in me so I can steer my bike straight or run in somewhat of a straight line.
But did you know that if you start your session dehydrated by 2.0% — which isn’t that much — then your VO2 max falls by 11.0%? That is huge. It would be like starting your 5K by giving your competition a 2-4 minute head start. That would be silly. Starting a race dehydrated would be just a foolish.
This video has been making the rounds on Facebook. Infinit Nutrition and Jessi Stensland both posted the link to the video and I think it is one of the best I have seen on the topic. Dr. Stacy Sims is probably the world’s leading expert on hydration and athletic performance. Look at her guns — I don’t doubt the athletic performance one bit. One thing she advocates is “hydration in your bottles and nutrition in your pockets”. I don’t know if I agree 100% with her point on that issue, but she has some fantastic ideas that I will start to incorporate into my hydration plan this year. One tip I love is using Sodium Citrate instead of Sodium Chloride to help you absorb the hydration and even your calories. Infinit does just that and that is one reason why I love their product.