Friday, January 17, 2014

My 2014 Season Plan

Let me start off with a note about this post, specifically that I started it back in October and I'm only now getting around to finishing and posting it.  As an interesting exercise in how my mindset has changed, I've left in all of the original post, marking out what needs to be deleted and I've added my updates/changes in red. I hope yo enjoy the read.  Oh, also keep in mind that even four full months later, parts of my schedule are still up in the air...

This is the first time that I've gone through the process of building out a season plan and it's proven to be quite the exercise in mental gymnastics. I knew for sure that I wanted to do another full Iron distance race, so that was a starting point.  I also knew that I'm out of commission for most of August 2014 due to other commitments.

With that in mind, I set out to build a viable schedule.  Much of the process that I followed was my own, but I did follow the advice I found in a couple of DC Rainmaker posts that you can read here and also here.

The one fixed point on my 2014 schedule is IronMan Arizona.  I signed up to volunteer for the 2013 race and I've already booked my travel. Hopefully this will This did earn me a spot in the 2014 version of the race as this is my A+ race for next year.  Volunteering was really cool and it's something that I highly recommend if you want to get a small dose of the IronMan experience without actually entering the race.

The other race that I'm treating as an A B race, at least from a scheduling perspective, is the 50K version of the Laurel Highlands Ultra.  This is in early June and it has been a sellout in each of the past couple of seasons. I was part of a relay team for this race back in June of this year and it looked like fun.  Plus it's a new distance for me, so I'm making it an A B race for next year. I did actually get in to this one, so it's confirmed and on my schedule!

The reason that the 50K has shifted to a B priority is that I've decided to do IMTX again!  I was up in the air about this for a while but I finally decided that it's the best way to start my season. I did IMTX last year (2013) and then I was able to maintain that fitness level out into October before my world sort of fell apart. Hopefully fall of 2014 is better than 2013, but that's another story.  The plan is to use Texas as motivation for the early part of the season and then build on that for Arizona in the fall.  We'll see how it turns out!

Starting from these two three races and my August hiatus, I worked out the following season plan.

  • Volunteering at IMAZ in November 2013 - Done!
  • Snowboarding and off-season strength training in December and January and February
  • Pittsburgh Marathon - May - I'm treating this as a C race, basically a long structured workout in preparation for the 50K in June. Sorry, too close to IMTX to stay on the schedule
  • IronMan Texas - May 17th - This is an A race.
  • Laurel Highlands Ultra 50K - June 14th - This is an A B race.
  • Pittsburgh Triathlon (International Distance) - July 27 - This is an A race.
  • Rev3 Cedar Point or MoraineMan - early to mid September - One of these will be a B race to help prepare for IMAZ.
  • Waterman's Half - mid October - This could be a C race, essentially a long structured workout in preparation for IMAZ.
  • IMAZ - November 16th - A+ race and the main focus of my 2014 season.

So there you have it, my 2014 season in black and white!

I hope your season planning is going well!


Wednesday, January 8, 2014

Powerful Sorrow

It's been a while since I've posted here, it seems that my real life has taken me away from my online life (rude).  I've had a lot going on, both good things and bad, and somewhere in the midst of everything I lost my voice.  This is about the 10th time I've started this post so clearly I'm still searching, for the right words, the proper message, the silver lining...

With that, I need to just cut to the chase and tell you that my dad died in October.

His was not a sudden death, he was originally diagnosed with prostrate cancer in 1994!  He lived a full life, touching more lives than even I knew. Like anyone who fought an extended battle with cancer he had good times and bad, but he always seemed to stay optimistic about things and he managed to keep living regardless of what was happening otherwise.  That said, his decline through this summer and into the fall was quite severe and came as a shock to me and everyone else who knew him.

I'm lucky: my dad was a significant and positive presence in my life. I learned many things from him and I see him in myself everyday.  Although we did not have the, "talk to you tomorrow" sort of relationship that mothers and daughters often have, we always enjoyed and benefited from spending time together.

Things were not always easy.  My father was married 25 years, twice, and those two lives sometimes conflicted in hard and meaningful ways. At the time that my parents split, I was out of the house and thus, less directly dependent on my them than my brother and sister. I'm sure that shaped my feelings about the divorce and his new relationship.

My father was a creative and optimistic person who would give the shirt off of his back to a complete stranger. He was also somewhat of a stranger to me, someone that I knew of but maybe did not really know. Someone who would tell things to a total stranger that he wouldn't tell to his own children.

My father loved me and was proud of me, I know this because he regularly told me so.  This is something that I need to focus on in my own life, it's something that I don't do enough. I love my kids, each in their own ways and I am extremely proud of the amazing women that they have become.

I would like to say that I'm back, that I've found my voice and my motivation and that things are, once again, approaching normal, but I don't feel that way just yet. I'm excited for 2014 and my schedule is full of challenges that I expect will help me find my way home but that journey is not yet complete.

OK, now go call your dad and tell him you love him. No, really, I mean it, call him and tell him, you'll be happy that you did.

I love you dad and I miss you more than I can find the words to express.


Sunday, September 22, 2013

2013 Pittsburgh Triathlon (International) By The Numbers

This post has been hanging around in draft for over a month, so I finally decided to finish it and hit publish. It's a little dated, but the data is all valid and I did actually used some of the data in my race plan for Cedar Point.
Here's a by-the-numbers look at my result from the 2013 Pittsburgh, International Distance, Triathlon from earlier this summer. Starting with a correlation analysis of Bike vs Run times.

This chart is interesting to me because it shows that I ran faster than I biked as compared to my peers. Interestingly, this is somewhat of an ongoing theme for me and I'm not sure why.  I'm also not sure exactly what to do as a result of having this knowledge, but I plan to give it some thought and incorporate that thinking into future race planning.

Here's a simple look at my numbers as compared to the averages in my AG. Nothing really special here, I finished "below the average" so I would follow that my individual times would also be near or below average, which they were.

Here is a quick look at my position against the field as compared to the overall, the other men and of course, my AG. Finally the number of people that I passed during the bike and the run.

I always like to look at the "passed while" numbers because it highlights how slow I am in the water! Of course if I was a faster swimmer, then these numbers would not be nearly as large.

Like I said, this post goes in the better late than never category but I'm glad it's finally done.  I'm working on another similar post for Cedar Point where I'll talk more about how I used this data to set that race plan.


Thursday, September 19, 2013

Rev3 Cedar Point HalfRev Race Report

I'm still pretty new at this game!  Rev3 Cedar Point is only my second 70.3 distance race.

A lot has changed for me in the past year, both physically and mentally. I've rediscovered my inner athlete. I've competed again and pushed myself harder and farther than I thought possible, and in the process, I fulfilled a goal that my 18 year old self considered but wrote off as impossible or at least not worth the investment.

I sit here in my IMTX finishers hat, typing this, realizing that a lot has changed since May too. Life, work, training and motivation have all shuffled around and jockeyed for my precious time. As a result, I went to Cedar Point more prepared than I was for Waterman's last year, but not nearly as strong as I was just a few short months ago. I'm OK with that. The choices where mine, I made them and I both benefited and suffered as a result. One thing I've learned from all of this is that you can't just "stay" in top shape.  You have to plan so that you peak at the right time and for the races that matter most to you.  This is not to say that I'm disappointed with my Cedar Point result - I'm not, my result was awesome - I'm just coming to terms with the fact that staying in IronMan shape is really hard to do.

So on to what you really came to read about, the race and my results!

I love roller coasters, so I was excited about the venue and that influenced the decision to turn this race into a weekend away.  Cath and I took Friday afternoon off and made reservations to stay in the park on Friday and Saturday nights.  Jump to the end if you want to read more about our time in the park.

Saturday morning was all about registration, preperation and gear check-in.  In the prerace meeting we found out that the weather prediction was marginal and that we might be swimming an alternate course but that we would at least get to swim.  Saturday afternoon was more roller coasters! and then a good prerace meal and an early bed time.

Sunday I awoke early to the sound of light rain and raging wind.  Cath and I cleared out of our room and headed over to T1 to drop off my nutrition and confirm where the swim would go off.  Sure enough, we were racing the alternate swim, which was fine except for the half mile jog between the swim exit and T1.  That's OK I thought, just let it go, the change impacts everyone, so if I let it impact me less then I have the advantage...

The alternate swim course was in the marina and it was a time trial start.  The only thing I didn't like was that I did not have any chance to get into the water before the start, so I did some jogging and some sprints instead to warm-up.  Once in the water we swam one lap around an island and then turned sharp right back to the boat launch.  Sighting was all to the left which is tough for me as I can only breath to the right. Fortunately, the island was big enough that I really didn't have any trouble with way finding.

The water was much rougher than any other open water swim that I've done.  I really didn't have any trouble, but I could feel myself rising and falling along with the swells, which was new for me.  I was hoping to swim under 40, but that did not happen.  I still think I can get there, but the conditions will need to be better for that to happen.  Regardless, I took a couple of minutes off of my last HIM swim, which makes me really happy!

Result: 42:09 (Distance PR by 2:17)

As I mentioned above, the alternate swim course resulted in a half mile jog between the swim exit and my bike!  I didn't know where they had the timing mat, so I was unsure if that would show up on my swim or on T1.  You can see from my outrageous time, that the jog was considered part of transition.  I know that everyone had to make the jog, so no worries there, but I'm still disappointed with my time vs. my peers.  Just something else to focus on for next time.

Result: 9:08

I've read a lot about the Cedar Point bike course - it's flat, it's fast and the wind can be a factor.  I agree whole heatedly with all three of those conclusions.  The wind that forced them to move the swim stayed strong all day.  I'm guessing it was 30mph+.  For the most part I did not find it to be a problem until somewhere near mile 30ish.  At that point we were pretty exposed and riding right into the wind.  I thought this was bad, but manageable. Keep your head down, watch your heart rate and don't get too discouraged by how slow you're actually going...  Manageable.

However, at some point, we turned left onto the peninsula and the headwind turned into a 30 mph+ fully exposed crosswind.  Combined with fatigue and bad pavement and the last 5-7 miles of the bike were simply awful.  It took everything I had to keep the bike upright and on a somewhat straight line.  Mentally and physically this was very draining.  I can't imagine how much more difficult this was for the people who chose to ride with a rear disc.

The look on my face tells the whole story.  Yes, it was that bad!

I was thrilled to finally get into the park and get ready for the run.  I'd been watching my splits so I new I was fast, in spite of the wind.  Also, I'd been pushing a much higher heart rate than normal and I was really curious to see if that would impact my run.  Don't worry, that was all part of the plan...

Result: 2:48:47 (distance PR by 12:31, Woot!)

For each of the races I've done, I've put together a run vs bike correlation and the common theme has been that my run is consistently stronger than my bike as compared to my peers.  I have always ended up in the "fast and balanced" quadrant, but below the line on the run side. As a result of this, in my last two races, I've made a point to push myself harder on the bike.  Although I don't want to push to the point of a bad run, I've been willing to push myself pretty hard trying to find a better run/bike mix.

My run plan was to start with 9 minute miles then push to 8:30 and then hopefully end with some at 8:00 or better.  The miles at 9 were no problem and as expected, I had to force myself to stick to that pace. After three miles, I picked up the pace and started running ~8:30.  That worked for miles 4 - 9 with only a little fluctuation, so after mile 9 I tried to pickup the pace and get closer to an 8 minute pace.  Unfortunately, that turned out to be harder than I anticipated.

I dug deep and was able to get under 8:30 for a couple of miles but I just could not hold that pace. Finally with about a mile to go, I really wanted to kick, but that was also the same time the course turned back into the 30mph+ wind!  Needless to say, I got nowhere near 8:30 for that mile.

Finally I got back across the causeway and into the parking lot.  From there it was just a short run around transition and across the finish line!

Over all my run felt pretty good, and it was a big PR.  I'm not sure if I lost any time on the run as a result of my ride, but I still ended up running faster than many of my peers.

Result: 1:53:52 (Distance PR by 12:57)

Overall: 5:35:27 (Distance PR by 23:53)

Yup, almost 24 minutes faster than last time and faster across every sport as well!  I'm super happy about all of it and I know that I can go faster still if I plan and train to my potential.

Thanks to Rev3 for running a great race and making lemon aid out of the weather lemons.  Thanks also to Cath for spending the day Sunday hanging out and cheering me on.  You are the absolute best, babe, and I really love you!


Roller Coasters!
Friday night in the park was amazing.  There were no crowds and thus no lines!  I was able to ride most of the major roller coasters before dinner.  Cath and I both rode the Magnum XL 200. Then I rode the Top Thrill Dragster and the Gatekeeper.  After the GateKeeper, we decided that it was time for dinner so we made our way to Famous Dave's for some ribs.  This was delicious, but a major error in roller coaster planning as I ate ribs until I could eat no more!

The GateKeeper as seen from outside of the main entrance to the park!

The Top Thrill Dragster tower!

After the ribs we headed back into the park to maybe ride some more rides, but we were interrupted by a milkshake stand... and that was then end of the night for roller coasters because I had no desire to hurl my ribs and shake all over the park.

Saturday after check in we waited two hours to ride the millennium force, which was AMAZING. We also rode the mean streak, but neither of us really enjoyed that as it was way to bumpy for us old people.

So the low down on the park is Friday night!  Don't even bother with Saturday. If you get there right as the park opens on Friday, you will have more than enough time to ride everything you want to ride and you will not have to wait in a single line.  AWESOME!

Monday, August 5, 2013

Pittsburgh Triathlon 2013 Race Report

This past Sunday was the 2013 version of the Pittsburgh International Triathlon. This race marks my one-year anniversary as a triathlete! As I thought about my race schedule for 2013 this was an important race for me because I wanted to try and quantify my personal growth. I realize that no two races are the same and that there are many environmental factors that limit the value of comparing year over year for the same race, blah blah blah. That said I’m going to do it anyway and since my results were so much better, I’m going to be all like, “I rock” and “I kicked ass”, so you've been warned.

I started my race prep pretty late, but I really didn't have that much to do.  I changed my wheels and brake pads, I removed my back bottle holder and I swapped out my seat bag so that I had the right tools for fixing a tubeless flat since my race wheels are tubeless. Since the ride is only 40K I planned to use only my front water bottle. Also I did not plan to carry any bottles on the run, so that was one less thing to prepare as well.

The other thing I wanted to do pre-race was to practice transition with a “shoes on the bike” setup. This is new for me but since this is a short course race I wanted to be as fast in transition as possible so I figured I would give it a try. I got everything setup and then I made six or eight laps around the block. At the start of each lap I practiced mounting the bike with the shoes on the pedals and then slipping my feet into the shoes while I was moving. No crashes, so that’s a positive, but I kept pushing the tongue of the shoe up into the toe box. Eventually I got that sorted out and I was able to get my feet into the shoes pretty quickly and without veering all over the road. Getting off was much more straight forward. After releasing the ratchet and Velcro straps, I just slipped my foot out and then went back to pedaling with my foot on top of the shoe.

I have to say that I’m not convinced of the overall benefit of this approach, at least for the first half anyway. Leaving my shoes on the bike and dismounting barefoot seems MUCH faster and I expect that I will add this to my normal routine. However leaving T1 barefoot and putting my feet into my shoes on the go seems like I’m just saving time in transition only to lose it back on the bike. I’ll probably take this on a race by race basis moving forward, but who knows. It would be interesting if someone would do some research on this, it would be an easy experiment to setup.

Race day started nice and early as usual.  Get breakfast, load the car, wake Cath up and then head out on the short drive to the race. Since I was pretty early there were no lines for body marking or transition setup, so that went really quickly. My transition setup this year was super minimal, since my helmet and shoes were on my bike, the only thing on my towel was my running shoes and race belt. Compared to my transition neighbor, who had water bottles and gels and an upside down bucket (I guess to sit on?), my stuff looked really lonely… But minimal is fast and fast is good.  This super minimal approach was a direct reaction to my non-minimal and thus aimless and horribly slow transitions in IMTX.

With everything setup, Cath and I headed back to the car to chill out and stay out of the rain. We stayed there until about 6:20 at which point we wandered back to transition and the prerace meeting and the porta-johns.

The first wave went off at 6:45 and I got in the water right after. The swim is an upstream start so everyone was floating and swimming to try and hold their spot in the current. The gun went off (well, actually someone shouted GO) at 6:50 and we were off. About 1/3 of the course is upstream before we take a sharp right turn and swim out into the middle of the river where we make another sharp right turn to start the downstream leg. I felt strong and the visibility was much better than IMTX. I found some feet and tried to keep my head down and my stroke efficient. The turn, turn section of the course is interesting because many people try to swim a straight line across the current from turn to turn, which does not work out very well. From my kayaking days I learned that the fastest way to swim across current like that is to keep yourself pointed upstream into the current, not across it. Using this strategy I was able to swim from marker to marker without getting pushed below the second turn.

The downstream leg felt fast and I tried to keep my intensity up for the entire distance.

The finish is my least favorite part of this swim as it involves a sharp right turn and then an upstream swim to the dock. The switch from downstream back to upstream, at the end of the race always zaps me. Anyway, I made it out of the water and started the longish run to the timing mat and the start of T1.

Final Time – 29:49 which is 2:00 faster than last year!

T1 went super-fast! I put on my helmet, grabbed my bike and ran for the line. This year I did not bother with bike gloves or sun glasses and after I got on the bike, I did not bother moving my Garmin from my wrist to the bike mount. Minimal and quick.

Final Time – 0:59 which is 1:37 faster than last year! Ha, I took 1 minute and 37 seconds off of my time in T1!

The bike was a two lap course where the front half of each lap is mostly uphill and the back half is mostly downhill. I got my feet into my shoes without too much trouble and settled into a comfortable rhythm. For some reason my heart rate was higher than I wanted it to be, so for the first couple of miles I focused on keeping steady and bringing my HR down. The run out of the water to T1 was uphill all the way and I tried to move pretty quickly, so that may explain my elevated HR.

Most of the ride was uneventful. I kept my head down and tried to keep my cadence up and I tried to keep pedaling smoothly on the downhill. My first split was 19:30, which was slower than I wanted but tolerable since it was all uphill. My second split was 11:58, which was much faster than I expected even with it being all downhill. The remaining splits were 17:12, 15:55 and 7:56, which are more in line with my norms.

I finished my bottle before the second aid station, where I took some water. I also ate a gel on each lap just to try and stay topped off. Since I was not going to carry any liquid on the run my plan was to make sure I was well hydrated coming off of the bike and I feel like I succeeded in this.

Local races are interesting for many reasons, but the one thing that stands out from this race is the wide variety of bikes that I passed on the ride. I passed tons of tri and road bikes, but I also passed mountain bikes, hybrid bikes and a commuter with full fenders on the front and rear. The only other thing of note is the guy that sucked my wheel the entire way up the hill on the second lap.

Final Time – 1:12:32 which is 3:55 faster than last year! This is a mixed bag for me. Yes, I was faster than last year, but the improvement was not nearly what I wanted. There are lots of possible explanations for this, the most logical being that the bike was my best event last year and thus would be the hardest to improve.

My barefoot dismount and run into T2 went super smoothly and thus super fast. So fast, in fact, that it actually earned praise from one of the volunteers at the dismount line! He said something like “That’s how you’re supposed to do it, Nice Job!”

The only snag with T2 was that each of my thighs cramped when I lifted my foot up to put on my running shoes! Yikes, that’s not the way I wanted to start the run. Fortunately I was able to get my foot in each shoe on the first try and then straighten my leg back out to relieve the cramp.

Final Time – 1:15 which is 0:34 faster than last year. Not as big of an improvement as T1 but still great.

The run is an out and back on a riverfront trail. There is not much elevation gain or loss and the out/back setup makes pacing pretty easy. My goal was to start strong but sustainable and then build from there once I made the turn - basically to negative split.

The first mile went by fairly quickly at a 7:40 pace which made me happy! The second and third were 7:43 and 7:36, so again, right where I wanted to be. After making the turnaround, I started to pick up the pace. Mile four finished at 7:10 and mile five at 7:08. Just a little over one mile to go and I was feeling tired and sore, but I knew that I would be able to hold on until the finish. I crossed under the bridge and made the last turn towards the finish and my watch beeped 6:49 for mile six. Sweet! I could see the line and three clocks, quick, which one is mine? I guessed that mine was in the middle and that one read 2:29 and change. Hurry, I thought to myself, and you can get there before it rolls over to 2:30!

Final Run Time – 45:15 which is 8:44 faster than last year! Yikes, that almost a minute and a half faster per mile! I’m super stoked about that.

Final Race Time – 2:29:52 which is 16:50 faster than last year! Again, Yikes!

So how do I measure one year of growth in a sport that I've come to love? Well, almost 17 minutes faster is one very real way and another is that I was right back in the water swimming again on Monday night, where last year I had to take a couple of days off to recover.

The Good:
Nearly everything, with special emphasis on T1 and the run.

The Bad:
The lines for the porta-johns and the fact that my coffee didn't do its job until after the race had started… Sorry, over share.

The Ugly:
My poor feet. I rode and ran without socks this year to improve my time in T1 and neither my cycling nor running shoes are well suited for sockless activity – lesson learned.

So that's the story of my first ever repeat race.

Oh, one other note, I spent much of the rest of the day and far, far too late into the night watching the live finisher feed from IronMan Lake Placid. That feed is like triathlon crack, I just can't put it down!


Monday, July 29, 2013

IronMan Live Finishers Video Feed

I watched about three hours of the IMLP live finisher feed yesterday.  I find it highly addicting (and motivating), I just can't put it down. I'm bummed that I missed the one person I really wanted to see cross the line, but I saw so many others with that look of joy and pain and relief and accomplishment - it really is a study in human emotion.

Plus it gives me another chance to share this...

Congratulations to all of the IMLP finishers, way to go out and get it done!

Sunday, June 30, 2013

My IMTX By The Numbers

Here is a detailed summary and analysis of my performance in the 2013 IronMan Texas Triathlon.

First, lets look at the numbers by discipline.  Included in the table below is my time for each sport compared with my age group (AG) average time.  By the way, my AG is 45-49. Also included in this table is my AG ranking for each sport.

So what does all of this mean? Well, it confirms the fact that swimming is my weakest event, that's for sure. It also leads me to question if I should rename this blog to drowningrunner, since the run was clearly my strongest discipline for this race! What I find interesting about these numbers is how they relate to my goals and the question "Am I being realistic in my goal setting, specifically for the bike and the run?" I'll write more on this in a bit, so please read on!

Next let's take a look at my position within the field after each sport. This is slightly different than my ranking because it is a cumulative view after each event. The table below includes my position within the field after the swim, swim + bike and swim + bike + run. I also included the number of people that I passed while biking and while running because these numbers made me happy!

Nothing new in there really, just a confirmation that I spend the ride and run making up for my slow swim!

So now on to the relationship between bike and run. the graph below plots bike times on the x axis against run times on the y axis. I also included lines to represent the average bike and run times. Again, this is all specific to my AG.

So the good news here is that I'm clearly in the "fast and balanced" quadrant of the graph, which means that my early bike pacing issues did not negatively impact my run!

The questions that this graph raises for me are about bike pacing and run goal setting. First about bike pacing, I'm wondering if I rode to my potential, and the answer is clearly no. In support of this I present a plot of my heart rate by mileage during the bike. 

My HR plan was 130 - 135 depending on how I felt. So the plot shows a few things: I came out to fast, I settled down and rode to plan for a while, i started to feel nauseous and then my HR fell off of a cliff at mile 94 and I was never able to bring it back up!

In the future I will try to be more consistent on the bike and I will also try to work a little harder!

I don't have heart rate data from the run and I'm really bummed about this. I'm curious what my heart rate was and if I could have pushed harder on the run. I expect that I could have, since I never really hurt during the run, but this is just a gut feeling. Actually, the other bit of data in support of the fact that I could have pushed harder is that I was able to carry on several different conversations during the run and none of them left me winded or gasping for breath. So clearly run intensity is a goal for next time.

My only open questions are about goal setting / pacing for the bike vs. the run. My goals of six hours on the bike and four hours on the run seem to be way out of balance as compared to the remainder of the field. For example, the trend line in the bike vs. run chart above indicates that a six hour ride pairs with a 5:20 run. That same line indicates that a four hour run pairs up with about a five hour ride. Compared to the field, my stretch goal combination was quite unbalanced - just under on the ride, but well under for the run. Moving forward, I need to think about this to see if I can push harder on the bike and maintain similar intensity on the run.

Just a word of warning before you start reading this part of the post. This is written almost entirely for me - sort of a racers diary entry - so that I can come back to it in the future for reference. It's pretty boring stuff, so read on at your own peril unless you're actually trying to fall asleep...

Hydration and Nutrition:

I carried two bottles of Skratch Labs, Secret Drink Mix (SDM) that I mixed at ~6x normal strength. I also had one front bottle with 24 ounces of SDM at normal concentration. Throughout the ride, I took two water bottles at each aid station, which I used to refill my front bottle. I took a few good sips of straight water and then I used the concentrate-bottle to replace what I just drank.   Between the two concentrate-bottles, I was able to carry 192 ounces worth of SDM at normal concentration. Add in the original 24 ounces of SDM from the front bottle and that totals 216 ounces of SDM over the entire ride. In addition, I'm guessing I drank another 40ish ounces of plain water (10 aid stations x 4 oz per refill). Thus my liquid consumption was approximately 256 ounces for the ride. 

As I indicated in my race recap, the sodium balance in SDM works well for me, so I was planning to error on the side of over-hydration not under. 

In addition to the SDM, I ate homeade rice cakes throughout the day. I can only tolerate so many gels, so I try to eat solid food while I'm on the bike. The rice cakes work well for me and they taste good, so that's what I use. I think I ate two cakes, which works out to about 450 calories. SDM is 80 calories per 16 ounce serving, so I drank ~1080 calories. Thus my calorie consumption on the ride was ~1530.

One final note about the ride - my plan for the bike was to eat, drink, pee and repeat, which I accomplished.

For the run I used the same model, two concentrate-bottles, mixed at ~6x strength and a hand bottle at normal strength. I drank the hand bottle while I ran, refilled it with water at each aid-station and then used the concentrate bottles to top off the hand bottle. This allowed me to race entirely on SDM which is what I trained on.

I carried enough concentrate to mix 128 ounces of SDM plus what I had in the 10 ounce hand bottle at the run start. I drank every bit of what I carried. I also drank some coke at nearly every aid station.

In addition to the liquids, I ate two gels over the run course. 

138 ounces of SDM is 690 liquid calories. I'm guessing I drank another 32 ounces of coke over the day, which is 400 calories, plus the 200 calories of gel total 1290 calories on the run.

Combine calories from the bike (1530) and the run (1290) and I figure I consumed ~2820 total calories on the day.