Total 200 - Ride Report

Crossing the Patuxent River at Solomons, MD

It is really difficult to ride a bike 200 miles. Even if the ride is relatively flat, and there is a tailwind for about 80+ miles and you get to rest a little every 25 miles. When your training reaches a certain level, the physical part is really not the hardest thing. In my opinion, it is the mental game and the nutrition plan that are the two key elements to success.

I did the Total 200 last year. I was physically in better condition for last years ride than I was this year. I had trained a lot more in advance of the ride, had a better nutrition plan in place and overall was just in great shape. In fact, July 1 - August 15, 2008, I was probably in the best shape of my life.

This year's ride offered a few lessons and observations that I'd like to note here:

1. I got into the A group on the ride out to the first rest stop. Two of the six riders in the breakaway set the world record for the Race Across America (RAAM). We were going out Pennsylvania Avenue at 24 - 28 mph depending on the road grade. After I had taken a turn doing the pull, Patrick Serfas commented that "it was like it was raining when you were up front"... because I was sweating so much. My heart rate was pegged in the 160 - 170 bpm range which is way too high for such a long ride. But, I did want to see how far I could go at a pace like that. I rode with that group for 15 miles and they dropped me for good when we were going up the hill from 301 up towards Waysons Corner. They beat me to the rest stop, but not by too much. The pace was blistering and we even beat the volunteers there. They hadn't even set up yet!


Chad and I at the first rest stop. Only 180 miles to go!

2. The volunteers were awesome, again. Some DC Tri people and some people I didn't know. My mom even took a turn volunteering. Thanks Mom! She has completed some century rides herself and it was good to see her at the 6th rest stop.

3. On miles 50 -75, I was with a group of about 6 - 8 riders. I got two opportunities to take a pull. Each time, some drama happened. The first, I rode over too far and got into the "road bumps" that keep car drivers from driving off the road. Both my drink bottles shot out. I had to stop and KDOG helped me collect my gear before we clipped back in. Me in the back of the train this time. Then, when it cycled to my turn again, my chain fell off as I dropped into a different gear. GRR!!!

4. We were escorted over the Governor Thomas Johnson Bridge. The bridge only has two lanes, one in each direction. And, it is a high bridge, going up 135 feet and is 1 1/2 miles long. When you reach the other side, there is an uphill to negotiate. I was dropped this year by the group. I was joined by one other straggler, Laurel, who is training for Ironman Louisville. We let a group of 4 riders catch up to us and we stayed with them for pretty much the rest of the ride.

5. Well, except for miles 85 to 105... the last 20 miles into Point Lookout. It was apparent that we had a headwind and I was growing tired. After a second pull with this post-bridge group (and I had pulled all the way through Lexington Park), I dropped off the back and essentially rode the last 15 miles alone into the headwind. It was a dark time on the ride and I did consider dropping out. But, when I got to the park and ate a little, I felt a lot more positive. Taking off my bike shoes and helmet helped me refresh a little, too. I did hear a guy on his cell phone calling his SO and telling her he was calling it a day. I don't know who he is (was) but I felt a lot better knowing I wasn't the only person feeling the edge of my endurance. I'm just grateful I didn't DNF as he did.

6. The ride back was actually better than the ride down. The wind was behind us now and the day was not hot and humid. In fact, the weather was perfect. Relatively uneventful. Laurel got a couple of flats on the way back. I rode a little with Big Al Navidi, a fellow Clydesdale. Always fun to ride with Big Al.


Clydesdales living large

7. I actually rode strongest the final 40 miles. I had some nice pulls coming out of Deale and back into Anne Arundel County. Coming out of Waysons Corner, I fell behind going up the hill near Showplace Arena but Laurel flatted and we stopped to regroup. I then pulled us all the way up to the Beltway. I felt pretty good, overall. Mentally knowing the end is near really helps.

8. My nutrition was good though I did feel the calves and the hamstrings pulling miles 85 - 105 and then miles 150 - 175. They never seized up completely, however. I alternated between HEED and water for drinks. I used one flask of Hammer Gel and ate only one Clif bar. I did a lot of fruit at each aid station and ate some Dorito's and washed them down with a Coke at mile 150.

It is easy to say now, but I think that will be it for me and the Total 200. I'm 2 for 2. It took me a little longer this year... ride time was 10:45... and the ride wound up being 205 miles, according to my cycle computer. That is an average of over 19 mph. Not too shabby. A great test in preparation for an Ironman and I passed again.


KDOG and Laurel at the last rest stop. They both beat me back into DC.

-- TJ