Tag Archives: ultra

Mid Atlantic 24 Hour Time Trial

Podium, baby!

A photo posted by Brian Toone (@kartoone76) on

Left to right – me (3rd place), Brian Jastrebsky (1st place), and Ray Brown (2nd place) after the race.

Put a fork in me, I am done! RAAM qualified!!!

A photo posted by Brian Toone (@kartoone76) on

I took these screenshots of my Garmin 1000 at the farthest out point on the course a couple minutes before the clocked tick back over to 7AM Sunday morning 24 hours after starting the race at 7AM on Saturday. It seemed fitting to stop early at exactly 444 miles – the length of the Natchez Trace parkway – after last year’s #epic444 which was not only an amazing time of camaraderie and support for Team Red White and Blue, but also a first experimental step towards ultracycling. It was also fitting to be on the farthest out point of the rural course away from everybody and everything. Ultra-endurance cycling is such an intriguing mix of both solo determination and team support. That makes Ray Brown’s 2nd place finish all the more impressive as he did the event completely unsupported! Brian Jastrebsky’s 1st place win is also phenomenal given that his longest ride prior to this 24 hour race was 150 miles.

I’m skipping ahead of myself, though. How did we get to this moment in time? It all started 24 hours earlier at Washington High School in rural, flat, coastal Washington, North Carolina. How flat is it? The climbing ratio for this ride was 54:1, which means that I had to ride 54 miles to climb 100 feet. To put that in perspective, in Birmingham I frequently climb 10,000 feet in that same distance … in other words, the course was 100 times flatter than my normal routes and over 10 times flatter than my previous flattest ride (Tour of Elk Grove in Chicago). A lot of times with this kind of flat coastal terrain, you get strong coastal winds. But the course and entire area was heavily forested and sheltered from the wind. As a storm rolled in later in the day, the winds picked up to maybe 5-10mph max.

Annotated topocreator map of the course (click to enlarge)Annotated topocreator map of the course (click to enlarge)

It was an interesting mix of bikes at the start line — everything from time trial bikes with disc wheels to road bikes with clip-on TT bars and several recumbents. I think I may have been the only rider doing it Mercx style with no TT bars – but I did have my Martindale 6.0 wheels, which are some of the most aero and smoothest rolling wheels I’ve ever used.

toone-beforestartHere’s me and my bike before the start … Mercx style!

The race started with a neutral roll-out, but then it became obvious (to me at least) that there is a problem in trying to separate everyone in a non-drafting race?? I was told by a few people that it would “take care of itself” within a few miles – but there was still basically an awkward group together near the end of the first 25 mile lap. I took off and passed everyone so that I could give Kristine something to cheer for and not get caught up waiting on others to queue up in the slow 10mph section through the start/finish. Going through the start/finish plus my acceleration split the group up. I led for the next half lap until someone on a recumbent very gradually reeled me in. I dropped back behind him to what I hope was a legal follow distance of something in the neighborhood of 75-100 feet and tried to match my pace to his. This lasted for most of that lap until in pretty close succession a second recumbent who had been gradually closing the gap finally caught up to me and then simultaneously another rider (full TT bike, aero helmet, and disc wheel) passed me.

This was towards the end of the second lap. For the third lap, one of the recumbents stopped for an extended period so it was just me, the first recumbent, and the TT rider who set out at nearly the same time. I was in third position keeping an eye on what the other two were doing up the road. It’s deceiving on such a flat course that it looks like they are drafting, but I realized eventually that what they were doing is exchanging positions every 10-15 minutes within what looked like all the acceptable parameters. This seemed like a good idea because you got a bit of a draft during the pass so I sped up to catch up to them and immediately passed both of them. Eventually the recumbent passed me and a few minutes later so did the TT rider. Both of these “passes” gave me a bit of a break as you got a bit of a draft when they pulled over in front of you. It’s only a few seconds worth of drafting, but it is within the rules and it gives you a good mental break.

In third position, I dropped off the pace a bit but after a few miles I started catching back up to them when I felt like they were slowing down. I moved to pass both of them again. I made it past the TT rider who was falling off the pace a bit with no problem, but when I started to pass the recumbent a few minutes later, he jacked his speed up to match mine as I went by him. I thought that was interesting so I pushed even harder and harder eventually topping out at close to 30 mph before I realized that he absolutely didn’t want me to pass him. This all took about a minute and then I said to myself “forget it, you can have it” and let him go up the road. This was all about a mile or two before the finish of the third lap.

The recumbent rider stopped for an extended period after this lap, and I kept going so that meant I led from that point about 75 miles into the race until about mile 200 when I made an extended stop to use the bathroom, change clothes, eat, and rest. Leading up to mile 200 I pushed it really hard because I thought I had a legitimate shot at breaking the 9 hour mark for 200 miles given that the first 100 miles was in less than 4.5 hours. Unfortunately, I missed the mark by about 20 minutes and paid dearly for my hard effort later when I got tired. During my extended stop after 8 laps, eventual winner Brian Jastrebsky caught and passed me. I would catch him a couple laps later, and we ended up riding side by side for a bit chatting about racing and our backgrounds. It was a huge mental break to have someone to talk to for a while. I’m not sure how long we were together (maybe 15-20 minutes), but eventually I got a phone call from my kids back home in Alabama before they were going to bed so I fell off the pace to chat with them. Definitely a highlight of the race for me.

I never caught back up to Brian because I think my earlier efforts during the first 200 miles really started to catch back up to me, and I couldn’t hold more than about 150-175 watts consistently any more. I knew when I was pushing the pace really hard earlier that it was a big “no-no”, but it is something I wanted to do because how often do you get a chance to set those kinds of speed records for that distance??? For the Race Across America, I’m going to have to be more disciplined and keep my pace and effort under control even when I get uber-excited about racing and riding.

“In case you’re wondering what @kartoone76 looks like 20 hours into a race… still managing a tired smile, munching on a homemade rice cake (thanks Feedzone cookbook! These were the go-to food when his stomach went downhill). #myhusbandisepic”

One of the things I struggled with after about 18 hours was queasiness. I’ve done several long extended 22+ hour rides, one 24 hour race, and a 32 hour race (516 miles) and never had stomach problems, but about 18 hours into this race I kept on feeling like I was going to throw up if I turned my head too often to see if any riders were catching up to me. Even during this time of nausea, I was able to chow down on the peanut butter and jelly rice cakes that Kristine made at the end of each lap. I also would get one bottle of coke and one bottle of water (I stopped drinking gatorade about 16 hours into the race) and two energy gels. This was my nutrition very consistently for the last 150 miles or so of the race.

The picture above is right about the time that eventual 2nd place finisher Ray Brown caught up to me in the rest area. I watched from a chair next to our car as he pulled in to refill his bottles and rest for a minute. I left shortly afterwards and about halfway through the lap, he came flying by me. He was so much fresher than I was nearly 21 hours into the race. In the ensuing 3 hours of the race, he would pull almost exactly half a lap ahead of me (13 miles) almost catching the first place winner in the process!

Sunrise coastal north carolina

A photo posted by Brian Toone (@kartoone76) on

The beauty of starting a 24 hour race at 7AM is that you are basically racing to the sunrise the next day. If you start the race later at say 10 or 11AM, then just having the sun come up doesn’t mean you are almost done. But with this race, as the day started to get brighter you got physical confirmation every second that the race was almost over. This picture above was on the final half lap that I did. Another nice thing about the setup of this particular race is that you could ride all the way out to 24 hours and report your finishing location. I worked it out in my head with about 2 laps to go that I would probably finish somewhere at the farthest out point of the course — and that’s exactly what happened!

One final picture to include before all my data is one I snapped of the motocross race that happened late in the afternoon carrying on into one of the night laps of our race. Even on the first lap at 7 in the morning, there was some activity at the track. Each lap as we passed the course, there was more activity. Eventually racers started to show up, but they were still working on the track so they were riding their dirt bikes around in the parking lot. Late in the day, about the time the storm started to pass through the course, the race started and I came around one lap to see dirt bikes flying over the jumps. The next lap I was fortunate to see the checkered flag out for one of the races. There must have been more races, though, because they were still racing during the first night lap. It was all over by the second night lap, and people were leaving the course. A lap or two later, the last clean-up crew worker was leaving, and the lights at the track were turned off. It was very cool to see the evolution of a motocross event from start to finish while racing our own race right by the track!

Motocross racing on the course.

A photo posted by Brian Toone (@kartoone76) on

LAP DATA
Lap	Speed		HR	Power	Time
1	23.6 mi/h	148bpm	202W 	1:04:02
2	22.5 mi/h	146bpm	223W 	1:07:09
3	23.2 mi/h	151bpm	236W 	1:05:04
4	22.7 mi/h	148bpm	227W 	1:06:24
5	21.9 mi/h	148bpm	218W 	1:08:46
6	21.7 mi/h	146bpm	209W 	1:09:31
7	21.4 mi/h	143bpm	200W 	1:10:36
8	21.2 mi/h	144bpm	201W 	1:11:02
9	20.9 mi/h	137bpm	186W 	1:12:15
10	20.3 mi/h	135bpm	185W 	1:14:18
11	20.2 mi/h	133bpm	177W 	1:14:43
12	20.0 mi/h	127bpm	176W 	1:15:38
13	19.5 mi/h	122bpm	168W 	1:17:33
14	18.2 mi/h	114bpm	143W 	1:22:56
15	17.6 mi/h	110bpm	134W 	1:25:55
16	17.3 mi/h	109bpm	132W 	1:27:04
17	17.4 mi/h	110bpm	134W 	1:26:52
RIDE AND SHIFTING STATISTISTICS
http://di2stats.com/rides/view/211
# Total shifts		2694
# Front shifts		77
# Rear shifts		2617
Time b/t shifts		29.9 seconds
Elapsed time		23:58:39  
Moving time		22:22:46  
Distance		444.41 mi.  
Ascent			820 ft  
Descent			866 ft  
Climbing ratio		54.18 (miles per 100 feet climbed)
Climbing rate		37 ft/hour  
Avg/max speed		19.86 / 29.45 mph  
Avg/nrm/max pow		177 / 189 / 558 watts  
Avg/max HR		131 / 180 bpm  
Avg/max cadence		74 / 113 rpm  

di2stats.com - gear shifting pie chartdi2stats.com – gear shifting pie chart – click to view more statistics

Annotated heartrate/power/speed plot (click to enlarge)Annotated heartrate/power/speed plot (click to enlarge)

hrsumm

24 hours in the enchanted forest

Finished, 23:15 12 laps, 230 miles almost entirely singletrack.

A photo posted by Brian Toone (@kartoone76) on

“Finished, 23:01, 12 laps, about 230 miles of singletrack”

Race summary
Amazing race, awesome adventure. My race was quite the roller coaster. I started out well sitting in 2nd or 3rd place through the first 100 miles (6 laps). Eventual winner Josh Tostado was flying and had a 5 minute lead on me by the end of the second lap. But even as early as the third lap, I was starting to struggle with breathing. I’m not sure if it was the altitude or the dust from the 30 mph sustained winds with all the racers on a very dry course. But I dialed my pace way back starting at Lap 4 and that didn’t really help much. By the end of Lap 7, Tostado had lapped me and I had slid back to 5th. The picture below is right before I started my 8th lap and pretty much says how I was feeling by that point.

About to head out on lap 8. Just got lapped by Tostado, but I think I'm still in top 5. Fading…

A photo posted by Brian Toone (@kartoone76) on

“About to head out on lap 8. Just got lapped by Tostado, but I think I’m still in top 5. Fading…”

Lap 8 was the culmination of everything – unable to breathe, unable to put any power into the pedals even though my legs felt fine, I couldn’t figure out what was wrong. I was passed by so many people – of all ages and genders. When I would see headlights coming up behind me, I’d pull over, stop, lean over the handlebars and wait/rest. Then I’d sit there for 30 seconds or so to let the dust settle (dust at night is similar to fog at night in terms of headlights and visibility) until the next rider came. That lap ended up taking over 2.5 hours – almost twice as long as my fastest lap. Speaking of laps, here is my timing breakdown:

Lap 1 -  1:12 (17.5 miles, started us out on course)
Lap 2 -  1:20 (19.15 miles for all subsequent laps)
Lap 3 -  1:27
Lap 4 -  1:33
Lap 5 -  1:40
Lap 6 -  1:39
Lap 7 -  1:59 (about half lap was at night)
Lap 8 -  2:32 (night lap, exhausted lap)
Lap 9 -  3:59 (Slept for 1.5 hours before starting this lap)
Lap 10 - 2:06 (night lap)
Lap 11 - 1:51 (only the first couple miles with lights)
Lap 12 - 1:40
Total time: 23:01

Towards the middle of Lap 8, I had thoughts of just quitting after that lap since I couldn’t hold onto the handlebars very well and just felt miserable getting passed by everyone. When I’d see someone’s headlights come up behind me, I’d pull over to the side of the trail and just rest for a few seconds until they caught up to me. By the end of the lap, I knew I didn’t want to quit but I also knew I needed to rest for a long time. So I sat in the chair, propped my feet up on the ice chest, and covered up with a big towel (temps were already down into the 40s). I didn’t fall asleep, though, I just laid there watching racers go by — including Tostado who lapped me for a second time. I got so cold after maybe 15 minutes like this that I moved everything out of the way and crawled into the back of the car to escape the 5-10 mph wind that was still blowing.

Joe Coffelt, who was helping me and whose wife got second place in the women’s race – see thank you section below, asked me what time I wanted him to wake me up. I told him I’d like to do 12 laps total, which meant four more laps. We calculated that 2AM would be a nice safe time to wake me up with enough leeway to get ready to ride again and have enough time to finish the last four laps. He ended up letting me sleep an extra 15 minutes – probably because I looked so miserable in the back of the car – but those 15 minutes may have been really important for me to finish the race at all. When I woke up, I had to change back into cycling clothes and then get ready to ride. I was so stiff I couldn’t imagine being able to complete another lap, but by the time I had made it to the top of the campground I was feeling tons better than before I went to sleep. Perhaps those extra 15 minutes were just enough to let my body and mind recover.

Also, there is no point in imagining how I might have done if I hadn’t slept at all. There’s no way of knowing whether my lap times would have continued to get slower and slower until I was forced to sleep either out on the trail somewhere or back in the pit area. That is what I think would have happened – although how epic would that have been to have pulled my bike off the trail, made a nest in the pine straw, and gone to sleep in the middle of the race. Or perhaps my body would have eventually recovered while riding. I’d like to think that I made the best choice I could have made given the circumstances. Those last four laps were the funnest of the whole race! I finally figured out all the sandy turns and was hitting those much faster and just generally enjoyed more of the course. I had expected that my last night lap on Berma (3 mile descent with jumps and fast turns) would have been my fastest because I hit everything perfectly, but it must have just been the illusion of descending at night that made it feel faster as it was only my 4th fastest time of the day.

Also, during that same lap I caught the 2nd place woman a mile or two before she caught the 1st place woman. I was in no hurry so I asked if I could just ride behind her for a while. Shortly before catching the 1st place woman, she surged and dropped me on the climb and attacked the woman who had been in first. I eventually caught the now second place woman and tried to encourage her before passing her with about a mile to go on the climb. It was really cool to see what I thought was the battle for first and second in the women’s race play out in the middle of the night. But as it turns out, one of the women had problems with their eyes on the next lap and had to stop, which moved my friend Laureen Coffelt, whose husband was helping me in the pit, up into 2nd place by the end of the race. I didn’t see Laureen the entire race until about mile 4 of the last lap when we were both on our 12th lap. I encouraged her and then raced on by imagining that 9th and 10th place were catching up on me and would boot me out of the top 10. As it turns out, though, I caught and exchanged positions with 7th place sometime during that last lap — although it’s impossible to know exactly when since there were teams, women, and singlespeed riders still out on course – and I passed a lot of people on that last lap.

I uploaded a higher res version of the results below – there were about 60 solo males that started the national championship race, so I was happy to finish 7th in my first 24 hour mountain bike race.

Men's solo championship final results (click to enlarge)Men’s solo championship final results (click to enlarge)

Thank yous!!!

Huge thanks and shout-out to Joe and Laureen Coffelt (and Scott Kuppersmith for connecting me with them). Joe was supporting his wife, Laureen, who got 2nd in the women’s race. It worked out awesome that we were never in the pit at the same time, and Joe took complete care of everything (greasing the chain, refilling my camelbak, getting me food, drink, and coaching me through my first 24 hour race to a top 10 finish with some really strong guys here!) Also, a big shout-out to Kyle Taylor who inspired me to do this race early in the season when he invited me to do this race as part of a four-man team. But then I had my crazy bike-car accident which left me in the hospital for a week only six weeks before this race. Nobody, including myself, thought I’d be able to do the race which threw everybody’s plans for the race into confusion. My jaws were still wired shut a little more than a week before the race. I had to beg the doctor to cut the wires off, and was still ordered on a strict no-chew diet – but this race officially ended that. If I’m able to survive a rough 24 hour mountain bike race with no impact to my jaw, I think it is safe to eat again! My jaw and accident may have impacted my performance a bit – one very positive way and one very negative way. The positive way is that I essentially had 6 weeks of altitude training with me having to breathe entirely through my nose. I believe this really did help with the altitude (the entire race was above 7000 feet, and maxed out at 8300 feet). But the negative impact was my nutrition. I am a powerbar kinda guy. I like to eat bars, and that is how I have raced for years and years. For this race, I mixed up 10 bottles of a meal replacement drink and put them into my bottles to drink between laps for calories. This worked OK, but I was hungry and I started eating stuff after Lap 8 – chocolate chip cookies, snickers bars, whatever I could find at the aid stations. And I think my exhaustion by Laps 7 and Lap 8 may have been because of a calorie deficit. No excuses, though, because my altitude training may have offset the calorie deficit so that it all worked out even in the end.

I’ll upload more data and comment more about the course and event when I get home, but I just managed to lose this entire post and had to type it in a second time so I’ve left out some of the fun details of the race. Also, I’m in Albuquerque, New Mexico and for RAAM training for next year I’m going to go get back on the bike even though I’m very sore and climb Sandia Peak – should be fun!