Tough day at the office today. The good news is that I completed my single longest solo ride ever, clocking in just a little shy of 65 miles. The weather was great; overcast to keep the heat and humidity away … there were times today that I was actually a little cold! The route I planned out took me on the most challenging part of the Ironman Louisville bike course, a considerable climb that you have to do twice since its a 15 mile spur out and back off of the main section of the course.

The first hour or so passed uneventfully as I made my way to the northeast part of town, to the more rural sections of Jefferson county. The second hour largely like the first. Some minor aches and pains, but Im still attributing that to the bike fit. The third hour started to change the tone of the afternoon. I stopped at a gas station to refuel with snacks and Gatorade since I was out of Infinit. I used my last 3 servings to start the ride, knowing that I would stop, and thinking this might be a blessing in disguise. I mean, if I have problems on race day with my nutrition, it would be nice to know I can switch to another plan midway through the race. I ended up with some new Gatorade Tiger, which is absolutely horrible by the way … somehow they managed to get it to taste like Powerade which is VERY syrupy. For snacks I got a Powerbar, some peanut butter crackers and a Nutrigrain bar because I couldnt find the oatmeal cream pies. The teenager working the counter looked at me like I speaking Chinese when I asked if they had any. I figure kids these days dont know what the hell an oatmeal cream pie is?! Tragic.

I had begun to feel a bit weak so it was good timing for me to stop. I took down half of the Powerbar and a few crackers to get myself filled up and headed back out on the road with about 1:30 to go out of a planned 4 hour ride. Almost immediately I began feeling my left knee starting to act up. I have been starting to develop problems with my adductor which is giving me some stabbing pains on the inside of my left knee. Around this time I started to really hit the wall on my nutrition. My body did not like making that type of change so quickly. From a very calorie dense, light flavored carbohydrate rich drink to this horrid flavor of super sweet Gatorade did not sit well. I started to lose track of time between normal 15 minute feedings, was not getting enough calories, the wind started to pick up, I was practically hallucinating at one point. With about an hour to go, I decided it was time to stop and stretch.

I didn’t dream this guy up!? He was a few miles back before the gas station at a petting zoo called Henry's Ark. As I stopped to stretch, I ate the other half of the Powerbar and the crackers to get some more calories in me for the last haul. I was worried about the nutrition, but I was suffering because of the knee. Normally it only acts up when Im climbing and then I can rotate my heel out to the left to put my leg in a position it doesn't hurt as bad. At this point however, every pedal stroke was agony. I limped the last 15 miles back to my end of town, and contemplated walking my bike up a few hills. With about 25 minutes still to go for my planned 4 hours, I decided it was time to swallow my pride and call it a day. In one last move of bravery (stupidity?) I decided to put on my running shoes and jog around the block just to see if I could run on it if this happened during the next few races I have. Luckily, the pain is only relegated to the bike and running causes no pain whatsoever.

I got the workout I needed that day; a challenging workout that tested me mentally and physically. I know a few key things that I absolutely have to nail during the Ironman. Nutrition is absolutely critical! If Im not getting a steady stream of 300+ calories an hour on the bike, it can be dangerous. It doesn't get any easier than the bike to get proper nutrition … all of the bouncing up and down you do on the run does your stomach no favors. I need to stay focused during those long sections of the ride to stay on my 15 minute routine of taking in fuel. “Eat early and eat often,” my buddy Lance Armstrong says.

This week brings a much needed rest week, and then hell month begins. I figured out the themes behind my 5 month training plan.

Month 1: get used to the routine of training 6 days a week (have to be fit to even start).

Month 2: increase the volume to get ready for long training sessions (get used to 2 to 3 hour training days).

Month 3: fatigue the body in each individual sport to learn techniques for pushing through exhaustion (be tired every day).

Month 4: train at full race distance in each sport (almost like an Ironman a week).

Month 5: (if you survived) taper, then do an Ironman.

Swim: 2624.67 Yd 45m
Bike: 143.32 Mi 7h 59m 03s
Run:7.21 Mi 1h 03m 56s

Total:9.75 hours

Mental Health: Good

Injuries: None

Aches & Pains: Significant – Inside left knee, stabbing pains on bike
Nutrition: Excellent

Party Days:1

Good Nights Sleep: 5