53.5 miles, 3:40:01 time, 3,212 ft elevation.

Today we did a race rehearsal brick: Ride + Run. It was a bake sale today. at 8am it was 70F by noon it was 98F. We started out at Encanto Park, Duarte. Bike path south to Santa Fe Dam. East on Arrow Hwy – Citrus – Gladstone. Then down San Dimas and around Frank Bonelli Park. We were trying to replicate St. George with rollers and a big hill at the end. So we looped around Bonelli twice, then on the way back climbed up Glendora Mountain Road (GMR). Holy Moly! It was so hot on the climb. We did 5 miles up and flipped it. Back at Encanto, we ran 2 mile out and back for a total of 4. The heat was getting to me. A little woozy. I had a cooling towel, but needed to load up on a lot more electrolytes. If we hit heat in St. George, then I’ll need to load up on electrolytes before the ride and keep the electrolyte intake going through the run. It was great ride with a run (meh).

Gregg, MikeW, Joe, Steve, Peter, Tiff, GT, Bill, Antone. Lynda (camerawoman). Alvin, Ryan, Bob, MikeK (not pictured). Most of the folks on the ride today are headed to Ironman St. George 70.3.