The Russian River 200k comes in at a little over 200k with 126 miles. I consider myself a lazy randonneur. I prefer to train as little as possible, while also trying to minimize the suffering on the event day as much as possible.
I'm not unfit because I commute to work on my bike (Cheviot). During the school year, I drop my daughter off at school, park the car nearby and ride my bike to work and back to the car after work. It's about 5 miles and ~600 ft of elevation gain. My base is therefore 40-50 miles a week (4-5 commute days) and two weekends I did a 15 mile loop from my house. It's enough training to finish the 126-miler, but I wanted to ride without suffering unduly.
I drew on my experience:
1. I know what my body likes to eat on long rides.
My go to recipe: rice bars-I think of it as an elevated spam musubi
I put in chicken apple sausage instead of bacon and skip the maple sugar/brown syrup. I wrap the rice/eggs/sausage in seaweed like a sushi roll and plop it in a sandwich baggie. I didn't have to stop for anything yesterday except some water and a quick bathroom break.
2. I know that with my base of fitness, I need to stay within a very narrow range of effort. If I put in too much effort, then my body won't be able to recover.
--This means that I need to go slow out of the gate and not get caught up in the excitement of the start, and I have to take it easy on the hills and spin in my low gears. If I follow this strategy, then I can maintain energy until the end without struggling to the finish line.
(Conversely, a countless number of times, have I gone too hard at the start and limped along to the end!)
It was a chilly start and forecast for 38 degrees, which on a steep downhill is practically ski weather, so I put on my ski gloves on top of my fingerless gloves to start the day off.
As expected, out of the gate it was fast. I kept it slow. I was riding alone that day because my friend was just returning from Germany and was jet lagged, so I went at my own pace.
Soon, I was the last one of the 60 or so riders and the only people I saw were the late starters who were passing me.
It was cold as expected, and it was also foggy with condensation on my glasses, so visibility was poor for a while, but gradually the sun came out and it was a beautiful day. I met up with another Riv that day--a rider with a beautiful A Homer Hilsen (I'm sorry I missed his name). He caught a nice picture as the sun started to come out and we had a beautiful view of the rolling hills.
I made my way through the grazing cows and worked through the Russian River valley over to the coast where it was a really beautiful day. We headed back down the coast and then back to the start at San Rafael.
--In terms of time allowed for the ride, the minimum pace is roughly 10 miles per hour, including stops, giving about 12.6 hours to finish.
I exceeded my target goal of 10-11 hours and came in under 10 hours. I only had 18 minutes of time stopped (a record low for me), including a couple of construction 1-lane delays, so that helped me maintain a good time.
For the 300k, I'm going to add in some 28 mile training loops. I figure if I go hard on the 28-milers, then it will be enough to finish modestly well on the 300k.
Until next time,
Toshi in Oakland