Ride#2 - Group Ride: Virginia's Blue Ridge TWENTY28 Road to LA (D) on The Fan Flats in Richmond

Ride #1 - The Big Ring in Watopia

Cool Down - EXR | Just Row on Checkpoint Bled, Bled

Third Try at Dec CTC -  6x1:00/1:00r row

Warmup - 20:00 row

Video to follow -  https://youtu.be/Z_ujbK9r4YE (Unedited Video)

Official Time was 6:39:26 as I forgot to stop Wahoo when stopped - Avg 14.96 mph

Was a hot one as started out in the 70's and first lap was not bad but got hot on second lap - were some covered sections which was good and some cloud cover at times.  But when the sun shined it was toasty.

Not a great race - guy who won the 65-69 got 4th overall and got about the same time as at last years dust bowl and I was about 13 minute behind but this year over an hour behind.  Not sure why just felt blah - I do know I did not get any sleep - I mean no sleep - so that is likely part of it.  Not sure if after my issue with the Thursday run where the heat got to me I don't think I took enough down time as still rode some - may take next week off till the weekend to rest and get sleep as want to do better at ARC a Dust Bowl.

Did go out with the front - well had to catch up as got caught out at the start.  But was just too fast for how I felt and seemed too fast a 100 miler.  Did not see the Guy that won our AG so was not sure where he was but he obvioulsy stayed with the front in getting 4th OA.  

Fueling - goal was 60g/hr

Pre Ride Fuel 3 hours before:
    - 2 Cups coffee W/Cream and in one some collagen

Pre Ride 30 minutes Before:
    - 1 UCAN Mocha w/caffeine
    - 1 Vespa UC

Totals Pre-Ride
Cals - 583
Protein - 33g
Fat - 35g
Carbs - 37g


During Ride - not as consistent when taken in but here is total
3 - 900ml bottles Water
In bottles 140g carbs (GoodLife) + 2 packets GoodLIfe Hydration (10g carbs)
1 - 2 Liter blades water
1 - Zone 5 SFuels (60g Carbs)
3 - SIS Gels in soft flask (66g Carbs)

Total for ride - 286g Cabs (44g/hr)

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Tony Konvalin

Gravel Grinder Nationals - 21st OA and 2nd 65-69 - Official Time 6:39:26

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Ride#2 - Group Ride: Virginia's Blue Ridge TWENTY28 Road to LA (D) on The Fan Flats in Richmond

Ride #1 - The Big Ring in Watopia

Cool Down - EXR | Just Row on Checkpoint Bled, Bled

Third Try at Dec CTC - 6x1:00/1:00r row

Warmup - 20:00 row

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