VQ Madison Ride #3: Duck Farts & Intensity Factors

I did some heavy training this weekend, riding hills on the Madison course & catching up with tri-friends outside of my Wellfit training group.

VQ Madison Ride #3

Duck Farts:

Sound-only farts, apparently not uncommon in IM triathlons. I experienced this on my long run on Sunday, where I was needing to fart every few minutes. I ended up singing to myself with the Duck Tales theme song (“Woo woo”) when going. Clearly I wouldn’t have done this if I’d been out on a more popular running path like the lakefront trail in Chicago.

I did some research after the fact, and it’s due to the same types of reasons you might get gas otherwise. Dairy, changed flora in your gut. I’m starting to follow some of my pre-race things from before (drink Kombucha, reduce dairy) to help reduce this from occurring.Duck_Fart_by_yodamjh

Intensity Factor: 
This is a metric in bicycling power that refers to your % of FTP max that you are using. Put simply, your average power for the ride, over your maximum potential.

I’m still wokring on managing my power effectively. I am regularly riding higher than I’m supposed to, and while I can do this on a 4 hour ride, or even a 7 hour ride, it’s not smart when you have a marathon to run afterward.

Confucian Thought of the Day: How does one ride easy when you’re going up a hill?  :) 

Newbie’s Guide to Group Rides & Gearing Up for Venus De Miles

I’ve been spending tons more time this summer cycling as I train for my big triathlon.  One of the best ways to prepare for a triathlon bike is to ride with other people… you are not doing the race by yourself!  Thinking back to when I first started cycling. And for anyone preparing for Venus de Miles or your first group ride (Venus was my first and I loved it!  It was such a welcoming atmosphere, with the best aid stations and an awesome post-ride party!)



Things to Bring:

  • Bike & Helmet
  • Bike Shoes
  • Driver’s License & Insurance card, $20 — all in a zip pocket somewhere on you or your bike.
  • A gel or bar to eat
  • Bottle with water or sports drink
  • Some groups require that you bring a flat-changing kit (spare tube, levers, patch kit, CO2 cartridge) in case you get a flat.

Tips & Tricks:

  • Call the bike shop to see what the typical distances are for the bike ride. Most group rides are beginner friendly or will clearly state a speed zone.
  • If you’re a newbie and not on a road bike, then you are likely to be riding 16 mph or less.

If you’ve been riding more lately, and want to try out a very welcoming ride, join me at the Venus de Miles ride on August 9!  They have a distance for everyone: 13 miles, 28 miles, and 64 miles!  To register with a $5 Discount, use the code LaurenRuns  when registering!

Wheels down!


Louisville Training Weekend

Last weekend we spent the fourth of July down in Louisville to scope out the Ironman course.  I’m glad Mike came down with me as we got a chance to explore the eats of the town together!  Here’s what I learned:

The Belle of Louisville (both the boat & the girl!)

The Belle of Louisville (both the boat & the girl!)

  • Louisville has some good, under-the-radar places to eat.  We ate at an underground bar for lunch, a brewery for dinner, and travelled across the river into Indiana for some awesome brewpub food again!  You won’t go hungry in Louisville.
  • The bike sharing program in Louisville (equivalent of Divvy in Chicago) is for Humana employees only.  Odd.  What’s everyone else supposed to do?
  • There is a single triathlon/multisport store in Louisville.  V02 Multisport.  Per Mike, they have a lot of stuff, including the gels that I forgot for my run.
  • The race starts at a waterfront park, and the swim start is about a mile away from transition, near a waterfront restaurant called Tumbleweeds.  You jump off a pier, swim upstream for about .8 miles, then get carried by the current downstream to the transition.  Overall, you spend half your time swimming upstream, and can get the 1.6 miles done more quickly once you turn around!
  • The bike course is 112 miles long (you probably already knew that).  And I rode every single mile of it!
  • Gas Station foods are better than expected!  I loved my Cheetos, extra water & gatorade, and even sampled a 5 Hour Energy!
  • There are a few spots that you should be prepared for:
    • Rt 1694 – has some steep descents, coupled with sudden and long ascents. I think there were two.
    • Good spectator spots on the bike course are at Oldham High School, and in LaGrange.
    • 393 has some steep uphills
    • Ballard Springs Road is a spot to be in your small chain ring.  The hills are small, but they can be steep!
    • River Road (the road in & out of Louisville for the course) is much rougher on the way back into town than on the way out.
  • Don’t eat your post-ride burger too quickly.  Your stomach may take a little while to get back to normal, even if you think you should EAT ALL THE FOODZ.


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