Lunch Hike

Morning Alpine Ski

Afternoon Swim

Afternoon Workout

CORE

Was cool at start 12C cloudy. 
Race Jersey and Aero sleeves were just warm enough. 

Was going well in lead group avg 38km/h til 55k (1:30 into race) then had sharp, severe back pain bc had to go PEE!
Lost the group but then stopped for 3 more pees and strpmg headwinds on way back from 70k. Ended up bailing b4 the big hill and took flat 15k MedioFondo finish.

Stopped drinking last 2 hours so wouldn't have to pee as much and only took gels. 
In the end, only drank 1.5 bottles (all w Maurten 320), 3 Maurten 100 gels, 4 x 1/3 bananas whole race. 

But drank 1 500ml w Maurten 160 30-60mins before race + sipped ketones, electrolytes. Too much liquid too close to start. 
Had lots of white rice, ground beef day before and morning of, electrolytes. 

In future, if cool weather esp, dont drink for 2 hours b4 start and use more gels instead of Maurten powder in water. 

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Freddie So

Creston Gran Fondo 164k

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Lunch Hike

Morning Alpine Ski

Afternoon Swim

Afternoon Workout

CORE

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