Sunday, October 16th 2011

Bike:  187km (6:31)
transition:  about 20 minutes
Run:  just over a half marathon (2:03)

Comments:
I had a good workout. 
It was a hot, long day.  I heard on the radio on the drive that the high would be 43 degrees C.

The wind was hot and fairly strong all day.  I lowered the stem on my bike to be more aerodynamic, but Mario said its still not low enough (i sent him a video)

Its worth noting that the previous bike position that was higher (the one I was in on the video I posted) was much more comfortable and seemed faster. 

Stupidly, I changed seats when I got my bike fitted.  My new seat is very comfortable on my ass … its a new model of seat that is open in the middle, thus it takes presure off the area of my ass which always seems to get sore. 

Very comfortable seat, but because its open in the middle, its wider and because of the wider seat,  it has literally destroyed my groin because it rubs my thigh as I pedal.

I put a lot of vaseline on before the ride to help with chaffing … but during the ride, it became very uncomfortable.  6+ hours later when I finished the bike, and changed into new shorts, I discovered a horrific rash in between my legs. 
Fucking horrible, so bad that I’m ashamed to show even my wife…

So the benefit of the comfort I gained on my ass is lost because of the massive chaffing on my inner thighs.

(up until today, I have never had chaffing.  In Austria, I didnt use any cream before my rides, and still never got chaffing – but it wasnt hot like it is here.  I didnt sweat like I do in the UAE)

After my bike, I changed into my 2XU running shorts and drank 2 liters of water.  Probably not the best thing to do before a run, but I was very thirsty.  I also drank a can of coke, thus before my run I drank 2.5 liters of liquids!

My run went very well.  By the the 8km, I realized I was running at 12km pace …

When I turned around at the half way point, “bam” like a punch in the face, I discovered why I was running so fast … the wind had been at my back.
On the return, I had the wind in my face.  But I still seem to run much better than I have in a long time.

Once again — my knees did not hurt at all on the run … I am not pitching Puma because they are my sponsor, but I am sincerely, impressed with the Puma Faas500.

The shoe has literally made me faster .. all at the same time taking away my knee pain.  I strongly recommend these running shoes.

I had a strong run, even in the face of the wind … and the wind seemed to die down after a few km on the return.

Note:  I still need to drink more on the bike. 
After the bike, right before my run, I drank 2 liters of water and a coke .. and then ran a half marathon.
My stomach did not giggle with water (what I would expect to happen if I drank 2.5 liters of water right now)  it shows how dehydrated I must have been after the bike.

On the run, I carried two frozen water bottles with me (they thaw within 10-20 minutes or so)  but 2 water bottles on the run wasnt enough.
After the run, (on the drive home) I stopped at a gas station and bought 6 x 500 ml bottles of Perrier (3 liters) and I drank all 3 liters of water on the drive home – incredible!

today I have 4,000 meter swim, 3 hour bike and 60 minutes of core.