Key Workout
Description: Epic loop X2. First loop with Steve, Anthony, Michelle, and Dave N. Second loop with Steve and Anthony.
Location: Epic loop X2: Steve's house up Deer Creek, up Parmalee, up Kerr Gulch, up the back side of Shadow, and up the back side of High Grade, down to car at Wadsworth. All that twice.
Nutrition: 4 bottles of Perpetium, 2 almond snicker, 5 Clif Shots, 2 bags Clif Shot Bloks.
Weather: very cold in the morning, nice after the sun came up
Distance: 135 miles, 16,000 feet climbing
Pace: took about 12 hours
Comments: First off a huge thanks to Steve and Andrea for dropping a car at Wadsworth that we were able to put supplies into. The ride started at Steve's and I thought it wasn't that cold. My car said 51. I decided against knee warmers, and went with two tops and arm warmers. Worst decision I have ever made. The first 2.5 hours were very cold, the coldest I have ever been on the bike. I was shivering so hard I had trouble with one downhill. once the sun came out (on Kerr Gulch) it warmed up nicely. The first loop was taken at a very manageable pace. At the top of high grade on the first loop my shoulders were very achy. I was a little nervous about this, and I think it was from the shivering.
The second loop went much better than I imagined. Everything loosened up and I felt like we were going faster and were stronger. It was so nice to ride with Steve and Anthony and to talk about how things were going. I felt like we fed off each other and got excited together.
Great ride, great company, fitness is coming along nicely. I'm excited to do this ride again in June, this time on the TT bike.
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Sonja's Bio
I grew up in an active family with lots of hiking, skiing and backpacking. I ran Cross Country and Track in High School and for two years in college before being lured away by rock climbing and mountaineering. After a two year stint in grad school and having my daughter I found myself overweight and leading a fairly inactive lifestyle. I started biking and jogging with my daughter and found my way into the triathlon world. I have completed two triathlon seasons, spending my time at Sprint and Olympic distance races.
Initial Level of Fitness
When the 17 hour training day study began I had completed Olympic distance races. My initial level of endurance was such that I could complete the following at a comfortable pace with minimal recovery time:
- 6-7 hour rides
- 10-13 mile runs
- 4000 meter swims
Initial Nutrition
At my initial level of training I regularly consume 2000-2500 calories a day. I stick to whole grains, lots of veggies, and lean proteins (fish, chicken and legumes, no beef). I have a weakness for fruit.
Favorite Food: Popcorn!
Estimated Ironman Finish Time
11:30