Lewisville Music Ride

Ride with several friends, and an unrelated but same surname friend-of-a-friend.
Music was country, but it was good anyway.
Karl and Sharon got photos by some squad cars lit up while the officers were roaming around the bank, looking for someone.

Today was a generally stressful day, so the bike ride was good.
I had a quart of fluid before I rolled, so I didn’t need much in the first half of the ride.

http://app.strava.com/activities/169638092
19.7mi Distance

1:27:34 Moving Time
679ft Elevation (?)
33 Suffer Score

180W Weighted Avg Power

733kJ Total Work
80 Training Load
69% Intensity

Pulse Zones
Z1 Endurance < 106 23:04 26%
Z2 Moderate 106 - 141 59:11 68%
Z3 Tempo 141 - 158 4:25 5%
Z4 Threshold 158 - 175 54s 1%
Z5 Anaerobic > 175 0s 0%
Power Zones
Z1 Active Recovery 1 – 142 W 45:25 53%
Z2 Endurance 143 – 194 W 12:13 14%
Z3 Tempo 195 – 233 W 7:43 9%
Z4 Threshold 234 – 271 W 5:27 6%
Z5 VO2Max 272 – 310 W 4:18 5%
Z6 Anaerobic 311 – 388 W 4:56 6%
Z7 Neuromuscular 389+ W 6:21 7%

http://connect.garmin.com/activity/547537974
Summary
Distance: 19.74 mi
Time: 1:25:52
Avg Speed: 13.8 mph
Elevation Gain: 679 ft
Calories: 824 C
Avg Temperature: 94.6 °F
Details
Timing
Time: 1:25:52
Moving Time: 1:25:13
Elapsed Time: 2:52:28
Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 27.8 mph
SpeedPace
Elevation
Elevation Gain: 679 ft
Elevation Loss: 666 ft
Min Elevation: 492 ft
Max Elevation: 650 ft
Heart Rate
Avg HR: 117 bpm
Max HR: 169 bpm
Zones% of Maxbpm
Power
Avg Power: 153 W
Max Power: 1,227 W
Max Avg Power (20 min): 150 W
Normalized Power (NP): 211 W
Intensity Factor (IF): 0.816
Training Stress Score (TSS): 94.4
FTP Setting: 259 W
Work: 785 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 71 rpm
Max Bike Cadence: 128 rpm
Temperature
Avg Temperature: 94.6 °F
Min Temperature: 84.2 °F
Max Temperature: 98.6 °F
Weather
97°
Feels like 97°
11 mph ESE wind
Humidity 37%


CCC Route Cut Short

I had a brief warm-up, and then we started on the B-route. All of us were suffering with the high density altitude, and we bailed at Leland instead of trekking out to 161.

Work is crazy already this week, and very frustrating, so I ate ALL OF THE THINGS at RaceTrack prior to coming home.

http://app.strava.com/activities/169185560
27.1mi Distance

1:37:31 Moving Time
794ft Elevation (?)
86 Suffer Score
39 Points in the Red

222W Weighted Avg Power

1,192kJ Total Work
137 Training Load
86% Intensity

Heart Rate Zones:
Z1 Endurance < 106 3:16 3%
Z2 Moderate 106 - 141 19:13 20%
Z3 Tempo 141 - 158 51:49 53%
Z4 Threshold 158 - 175 22:27 23%
Z5 Anaerobic > 175 46s 1%
Based on peak heart rate of 181.

Power Zones:
Z1 Active Recovery 1 – 142 W 26:57 28%
Z2 Endurance 143 – 194 W 17:07 18%
Z3 Tempo 195 – 233 W 15:21 16%
Z4 Threshold 234 – 271 W 12:05 12%
Z5 VO2Max 272 – 310 W 7:58 8%
Z6 Anaerobic 311 – 388 W 8:51 9%
Z7 Neuromuscular 389+ W 8:36 9%
Based on an FTP of 259.

http://connect.garmin.com/activity/546833919
Distance: 27.12 mi
Calories: 1,552 C

Time: 1:36:26
Moving Time: 1:35:48
Elapsed Time: 2:08:48

Avg Speed: 16.9 mph
Avg Moving Speed: 17.0 mph
Max Speed: 28.8 mph

Elevation Gain: 794 ft
Elevation Loss: 837 ft
Min Elevation: 451 ft
Max Elevation: 596 ft

Avg HR: 148 bpm
Max HR: 179 bpm

Avg Power: 207 W
Max Power: 946 W
Max Avg Power (20 min): 221 W
Normalized Power (NP): 249 W
Intensity Factor (IF): 0.962
Training Stress Score (TSS): 147.4
FTP Setting: 259 W
Work: 1,193 kJ

Avg Bike Cadence: 82 rpm
Max Bike Cadence: 113 rpm

Avg Temperature: 97.3 °F
Min Temperature: 91.4 °F
Max Temperature: 100.4 °F
Weather: Partly Cloudy, 93°F, 9 mph SSE wind, Humidity 47%, Feels like 99°F

http://omnitech.net/xaminmo/2014/07/21/ccc-route-cut-short/


Shorter ride

The humidity was tough. Density altitude for Denton was around 3000′ today. Just enough to make everything burn. That, and Sharon was pushing full steam ahead.

On the flip side, 2 of our riders needed to SAG back early, so we didn’t go to Krum. Sharon, Karl and Becky probably got 65 miles, and I got around 48 miles.

I tried to push at max sustainable pace from Orchid Hill to home. That was around 272 watts, which matches my estimated FTP (functional threshold power), an a little higher than my NP (normalized power).

http://omnitech.net/xaminmo/2014/07/19/shorter-ride/

Funny, the route map looks like a big lasso.

http://app.strava.com/activities/168045899
128 Tough Suffer Score
46 Points in the red
227W Weighted Avg Power
2,107kJ Total Work
218 Training Load
83% Intensity
9 personal records
8th overall “Bev’s to Fry Street”

http://connect.garmin.com/activity/544868479

Distance: 48.50 mi
Calories: 2,567 C

Time: 2:52:20
Moving Time: 2:51:46
Elapsed Time: 3:52:14

Avg Speed: 16.9 mph
Avg Moving Speed: 16.9 mph
Max Speed: 33.5 mph

Elevation Gain: 2,034 ft
Elevation Loss: 2,083 ft
Min Elevation: 503 ft
Max Elevation: 759 ft

Avg HR: 144 bpm
Max HR: 176 bpm

Avg Power: 209 W
Max Power: 963 W
Max Avg Power (20 min): 229 W
Normalized Power (NP): 255 W
Intensity Factor (IF): 0.928
Training Stress Score (TSS): 245.9
FTP Setting: 275 W
Work: 2,157 kJ

Avg Bike Cadence: 81 rpm
Max Bike Cadence: 118 rpm

Avg Temperature: 75.6 °F
Min Temperature: 71.6 °F
Max Temperature: 86.0 °F
Weather: 70°, 0 mph N wind, Humidity 83%


Lewisville Music Ride

Three new riders joined us, and 1 peeled off early (we were going a little quick).
Music was really good, but we had a late start due to one of the newbies arriving late.
(What? Sharon wait for someone? I know!)

http://omnitech.net/health/2014/07/15/lewisville-music-ride
http://app.strava.com/activities/166536214
http://connect.garmin.com/modern/activity/542478529

Distance: 20.58 mi
Calories: 1,019 C

Time: 1:29:34
Moving Time: 1:29:00
Elapsed Time: 2:47:07

Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 27.4 mph

Elevation Gain: 768 ft
Elevation Loss: 755 ft
Min Elevation: 520 ft
Max Elevation: 657 ft

Avg HR: 128 bpm
Max HR: 173 bpm
Zones% of Maxbpm

Avg Power: 168 W
Max Power: 920 W
Max Avg Power (20 min): 161 W
Normalized Power (NP): 236 W
Intensity Factor (IF): 0.858
Training Stress Score (TSS): 109.0
FTP Setting: 275 W
Work: 898 kJ

Avg Bike Cadence: 74 rpm
Max Bike Cadence: 104 rpm

Avg Temperature: 91.1 °F
Min Temperature: 84.2 °F
Max Temperature: 109.4 °F
Weather: 91F, 14mph NNE, 23% RH, partly cloudy.

https://www.facebook.com/karlitos.stephens/posts/10152515976363076
https://www.facebook.com/photo.php?fbid=10152231082413017
https://www.facebook.com/sharon.haney5/posts/10152231082428017


Rained Out

Most people bailed before the ride,
due to impending weather.

The rest of us started the ride backwards.
The rain was blasting past my glasses,
and lightning started to happen within 5 miles.

We aborted, rode back, packed in,
and a few of us went to Fuzzy’s in Grapevine.

http://omnitech.net/xaminmo/2014/07/14/rained-out/

http://app.strava.com/activities/166070591
http://connect.garmin.com/activity/541820706
Distance: 5.05 mi
Calories: 176 C

Time: 20:52
Moving Time: 20:43
Elapsed Time: 22:55

Avg Speed: 14.5 mph
Avg Moving Speed: 14.6 mph
Max Speed: 19.3 mph

Elevation Gain: 144 ft
Elevation Loss: 135 ft
Min Elevation: 463 ft
Max Elevation: 509 ft

Avg HR: 108 bpm
Max HR: 135 bpm

Avg Power: 166 W
Max Power: 652 W
Max Avg Power (20 min): 147 W
Normalized Power (NP): 191 W
Intensity Factor (IF): 0.696
Training Stress Score (TSS): 16.4
FTP Setting: 275 W
Work: 207 kJ

Avg Bike Cadence: 81 rpm
Max Bike Cadence: 96 rpm

Avg Temperature: 86.4 °F
Min Temperature: 78.8 °F
Max Temperature: 91.4 °F

Thunderstorms with Rain
Feels like 88°
13 mph W wind
Humidity 52%


2014-07-13 Recovery Ride

Just a short jaunt around town to stretch my legs.  I was feeling stiff and tight.  I tried not to push too hard, but on the last couple of miles I pushed a little bit. 

Also, I decided to stop updating MapMyRide, Runkeeper, Endomondo, and Training Peaks. None of those buy me anything, and it’s just extra effort to update them. TP will update itself from Garmin, but Garmin now also uses Peaksware stats. MMR is only useful if I’m tracking diet too, since Strava Mapping is getting better. Runkeeper doesn’t let me name workouts, is missing the analysis I like, and overall has almost no social aspect. Endomondo has a couple of neat stats, but uploading is very flaky.

My stats will just be Garmin (automatic), Strava (posting), and TrainingPeaks (as pulled from Garmin). I might even pay for Strava, but I’m not sure. We’ll see how the Garmin stats progress.

Summary
Distance: 5.87 mi
Time: 25:40
Avg Speed: 13.7 mph
Elevation Gain: 220 ft
Calories: 316 C
Avg Temperature: 97.5 °F
Details
Timing
Time: 25:40
Moving Time: 25:14
Elapsed Time: 30:37
Avg Speed: 13.7 mph
Avg Moving Speed: 14.0 mph
Max Speed: 31.4 mph
SpeedPace
Elevation
Elevation Gain: 220 ft
Elevation Loss: 240 ft
Min Elevation: 530 ft
Max Elevation: 623 ft
Heart Rate
Avg HR: 130 bpm
Max HR: 159 bpm
Zones% of Maxbpm
Power
Avg Power: 209 W
Max Power: 902 W
Max Avg Power (20 min): 176 W
Normalized Power (NP): 248 W
Intensity Factor (IF): 0.87
Training Stress Score (TSS): 31.6
FTP Setting: 285 W
Work: 321 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 77 rpm
Max Bike Cadence: 105 rpm
Temperature
Avg Temperature: 97.5 °F
Min Temperature: 89.6 °F
Max Temperature: 100.4 °F

http://connect.garmin.com/activity/541103940
http://app.strava.com/activities/165647662


Peach Pedal 2014

Group ride in Weatherford, 61 miles from weatherford HS.

The first 20 miles went by REALLY fast. Lots of downhill. Several patches of sketchy gravel and silt by a bridge. Immediately following were tens of riders on race-weight tires, side of the road, replacing tubes. I’m thinking the 40 second saved by a fit, lean, low-weight rider using lighter tires is negated by spending 3-5 minutes replacing a tire.

Rest stops at 20,30,40 and 48 miles. Gatorade, water, pickle juice, pickles, cookies, rice crispy treats, brownies, bananas, oranges, and peaches were available, as well as shade, and a water hose. 400 volunteers in all and it was very much appreciated. So amazing. Really well supported.

Becky and I were off the front for a while. We paused at 20mi, but the crowd came, so we bolted. At 30, we loaded up on food and drinks. At 40, we stopped because I forgot to pee at 30. Snacks and more fluids, and off we go. We saw Sharon zoom by. She was hanging off the wheel of some of the Dallas Cowboys, and wasn’t looking back. We tried to catch up, but no joy. Becky got a 10 second lead on me, and it took me a couple miles to catch up. No way we were catching Sharon.

Through a few sections, a lady passed. Very good looking from all angles. Strong rider, neon jersey. Tried to keep up with her, but she was more of an 18+ rider than me. The only reason we were around eachother as much was because I had a shorter rest stop than her. I hung off her wheel for a few miles, but she laid into a climb and disappeared.

Near the end, the shorter routes merged into ours for a unified final run. Some really tired, or sketchy riders mixed in there, and a couple of collisions here or there. A few SAG trucks hauled off people who had non-fixable mechanical issues, and we did see one ambulance backtracking. Didn’t see any injuries, but I did see one stout and tall fellow standing over his bike, telling himself he would be fine. I didn’t see any injuries, red face, etc. so I kept rolling. Lots of support vehicles, police, etc around, so if he decided he wasn’t going to be okay, help was nearby.

Becky’s new phrase is “Suck it up, buttercup!” and she called that out at the end as she sprinted past me for the last 2 miles.

The Skratch HyperHydration mix REALLY helped a bunch, as did having so much ice in my pack. For 61 miles, it took 3.75 hours. Really good performance, and I attribute it to having so many better riders around me that I would forgetfully try to follow.

After the ride, the ladies really liked the Cryo booth, but I was just happy to have a shower after. No towel, but I made due. So nice to rinse and cool off.

I had a few little donkeys (burritos!) from Rosa’s Cafe, and some peaches, and lots of additional fluids. Tried some “homemade peach ice cream.” Well, it was home-made (ice crystals), and had some peach flavor, but I was hoping for something a little stronger, and/or a little smoother. Actually, a touch of vanilla would have rounded out the flavor nicely. Not bad, I just had too high expectations for the price (about $1 per ounce).

After heading out, Sharon’s crew checked out from their hotel, and went directly to the Parker County Peach Festival. Karl and I went to The Pizza Place and tried the Hamburger pizza first. The hamburger meat is actual, earl, not from a bag, so the flavor is much better. Small crumbles, quite tasty. 2 kinds of cheese. Crust is actually crusty. I wish I’d gotten bacon and double toppings on it, and had put the parm/oregano on it. Even so, it was very good, and Roger(?), the owner, was nice. I’d definitely eat there again.

The Peach Festival was okay, but by the time we got there, it was SO HOT. A few grouchies, and a few silly people, and a Matrix style lady in red passed by a couple of times. Aside from that, the peach cobbler was always sold out, but the peach julep was tasty. Most everything was busy, but we just all melted into death puddles, so it was time to go.

Travel there took me just over an hour (5:17 to 6:23am), and travel back was right at 1.5 hours (had to take 377 due to I35W traffic). All unpacked and glad to be home. Am a little caffeinated from mile 48 “6-hour energy” and the soft drinks I had with lunch, so I cleaned the kitchen after explaining every little detail to Erica, who was very patient with my rambles. We also need to have a date, just because, so that is to be planned. Probably Monday night or Tuesday day, since that’s payday.

http://omnitech.net/xaminmo/2014/07/12/peach-pedal-2014/

http://connect.garmin.com/modern/activity/540135292

Distance: 61.34 mi
Time: 3:30:25
Avg Speed: 17.5 mph
Elevation Gain: 2,298 ft
Calories: 3,051 C
Avg Temperature: 85.8 °F

Time: 3:30:25
Moving Time: 3:30:09
Elapsed Time: 4:02:02
Avg Speed: 17.5 mph
Avg Moving Speed: 17.5 mph
Max Speed: 36.9 mph

Elevation Gain: 2,298 ft
Elevation Loss: 2,305 ft
Min Elevation: 728 ft
Max Elevation: 1,083 ft

Avg HR: 152 bpm
Max HR: 177 bpm

Avg Power: 219 W
Max Power: 957 W
Max Avg Power (20 min): 246 W
Normalized Power (NP): 259 W
Intensity Factor (IF): 0.908
Training Stress Score (TSS): 287.5
FTP Setting: 285 W
Work: 2,759 kJ

Avg Bike Cadence: 83 rpm
Max Bike Cadence: 117 rpm

Avg Temperature: 85.8 °F
Min Temperature: 73.4 °F
Max Temperature: 98.6 °F

http://app.strava.com/activities/165113406
http://www.mapmyride.com/workout/644323033
http://tpks.ws/7MWp
http://runkeeper.com/user/xaminmo/activity/391841022
https://www.endomondo.com/workouts/371945820/15893321


IBC Ride

Felt slower, but went faster.
Next ride is Peach Pedal on Saturday.
http://omnitech.net/xaminmo/2014/07/09/ibc-ride

Summary
Distance: 28.05 mi
Time: 1:37:42
Avg Speed: 17.2 mph
Elevation Gain: 951 ft
Calories: 1,384 C
Avg Temperature: 96.9 °F
Details
Timing
Time: 1:37:42
Moving Time: 1:37:10
Elapsed Time: 2:02:41
Avg Speed: 17.2 mph
Avg Moving Speed: 17.3 mph
Max Speed: 34.4 mph
SpeedPace
Elevation
Elevation Gain: 951 ft
Elevation Loss: 971 ft
Min Elevation: 435 ft
Max Elevation: 591 ft
Heart Rate
Avg HR: 143 bpm
Max HR: 178 bpm
Zones% of Maxbpm
Power
Avg Power: 181 W
Max Power: 1,300 W
Max Avg Power (20 min): 220 W
ZonesWatts
Cadence
Avg Bike Cadence: 81 rpm
Max Bike Cadence: 113 rpm
Temperature
Avg Temperature: 96.9 °F
Min Temperature: 93.2 °F
Max Temperature: 100.4 °F

http://connect.garmin.com/activity/538228938
http://app.strava.com/activities/163922214
http://tpks.ws/1upq
http://www.mapmyride.com/workout/640553293
http://runkeeper.com/user/xaminmo/activity/390086863
https://www.endomondo.com/workouts/370497354/15893321


07/08/2014 Lewisville Music

4 days off the bike really gave me a lot of energy.
http://omnitech.net/xaminmo/2014/07/09/07082014-lewisville-music/

http://connect.garmin.com/activity/537654560
http://app.strava.com/activities/163737978
http://tpks.ws/TREE
http://www.mapmyride.com/workout/639900917/
http://runkeeper.com/user/xaminmo/activity/389827767
https://www.endomondo.com/workouts/370328067/15893321


Independence Ride

30-45 miles. Oww oww oww my legs hurt. Hip flexors and low back were unhappy to start with. Kind of crampy now.

There’s a BBQ/pool party too, but I’m not able to make that.

http://connect.garmin.com/activity/534497141
Distance: 52.85 mi
Calories: 2,594 C
Bike energy calc says this is about half my actual burn, but this is firstbeat, which should be good.
So anxious for power meterrrrrr.

Time: 3:23:43
Moving Time: 3:23:07
Elapsed Time: 4:14:43

Avg Speed: 15.6 mph
Avg Moving Speed: 15.6 mph
Max Speed: 32.4 mph

Elevation Gain: 2,093 ft
Elevation Loss: 2,142 ft
Min Elevation: 494 ft
Max Elevation: 753 ft

Avg HR: 145 bpm
Max HR: 182 bpm
Went over 181, which means heat!

Avg Power: 422 W
Max Power: 1,300 W
Max Avg Power (20 min): 506 W
Extrapolated as 2.737x Strava numbers, based on energy calk.

Avg Bike Cadence: 79 rpm
Max Bike Cadence: 131 rpm

Avg Temperature: 89.9 °F
Min Temperature: 82.4 °F
Max Temperature: 100.4 °F

http://app.strava.com/activities/161733881/laps
http://ns1.omnitech.net/cycle/
http://www.trainingpeaks.com/av/5BXUHSYMJHCBXHUXUALGJGZKDQ
http://www.mapmyride.com/workout/633519727
http://runkeeper.com/user/xaminmo/activity/386704012
https://www.endomondo.com/workouts/367690709/15893321
http://omnitech.net/xaminmo/2014/07/04/independence-ride/


2014-06-07 CCC IBC

The B group hung off the back of the A group for a while. We were less than 1 mile back until MacArthur, and then we stayed on their wheels until 161. At that point, the group split spread out, and ultimately into 3 chunks.

http://omnitech.net/xaminmo/2014/07/03/2014-06-07-ccc-ibc/
A whole stack of personal records.

http://connect.garmin.com/activity/533795138
Summary
Distance: 27.92 mi
Time: 1:34:14
Avg Speed: 17.8 mph
Elevation Gain: 919 ft
Calories: 1,433 C
Avg Temperature: 91.9 °F
Details
Timing
Time: 1:34:14
Moving Time: 1:33:49
Elapsed Time: 1:50:32
Avg Speed: 17.8 mph
Avg Moving Speed: 17.9 mph
Max Speed: 29.3 mph
SpeedPace
Elevation
Elevation Gain: 919 ft
Elevation Loss: 892 ft
Min Elevation: 410 ft
Max Elevation: 558 ft
Heart Rate
Avg HR: 147 bpm
Max HR: 185 bpm
Zones% of Maxbpm
Power
Avg Power: 190 W
Max Power: 1,300 W
Max Avg Power (20 min): 230 W
ZonesWatts
Cadence
Avg Bike Cadence: 82 rpm
Max Bike Cadence: 121 rpm
Temperature
Avg Temperature: 91.9 °F
Min Temperature: 87.8 °F
Max Temperature: 95.0 °F

http://app.strava.com/activities/161295652

http://www.trainingpeaks.com/av/4IJV2RHHL6BIJ4KCY6WDK5EMF4
00:02:52 Recovery 0-107 bpm Recovery
00:01:25 Zone 1 108-116 bpm Fat Burning
00:18:31 Zone 2 117-134 bpm Endurance
00:26:13 Zone 3 135-147 bpm Aerobic
00:23:14 Zone 4 148-160 bpm Race
00:11:30 Zone 5 161-169 bpm Speed
00:09:25 Zone 6 170-181 bpm Anerobic

http://www.mapmyride.com/workout/632177903
http://runkeeper.com/user/xaminmo/activity/386062514
https://www.endomondo.com/workouts/367144846/15893321


75mi Grand Prairie Ride

Meet-up at Cadence for the weekly long ride. Attendees included:
Theresa (invisible), Steve, Kathy, Amanda, Sharon, Becky, Karl, Jim, Josh (Me), Mike.

We rode down across the Grapevine Dam, through the airport, looped around the Grand Prairie race track, then up through Irving (including Las Colinas and Valley Ranch), and stopped for lunch at Hard 8 in Coppell.

On the way through Valley Ranch, Mike bonked pretty hard, and we were worried he wouldn’t make it to lunch. He’d been off the bike for a few weeks, a little short on sleep, etc. However, after a Cliff Bar, he magically came back to life. Tired, but powered through just fine.

Amanda had an indexing issue on the rear derailleur. At first we thought maybe a bent hanger, or bent RD, but on closer inspection it looked okay, and the chain seemed straight. 2 twists of the inline barrel mostly fixed it. It probably needs a little more, or maybe just zero out the cable and re-clamp it. She was tuckered out and sagged back to a bike shop for adjustments.

Karl dropped the chain off the inside of the cassette. No spoke damage, and easy fix. He stopped pedaling really quickly, so it didn’t wedge in behind the cassette. KARL! REMEMBER TO ADJUST YOUR LOW LIMIT STOP SCREW!

At a couple of pauses, I had to check email for work, but things went pretty well. My shoulders are sore. My hands are sore. Need new gloves, because I buy cheap, and my right hand is getting a blister. I remembered to go fairly salty on my beverages and food. Need to remember more tonight, so I don’t cramp up on the airplane ride tomorrow night.

After lunch, we took Freeport/Lakeside/Garden Ridge, and then the Flower Mound trails up, came down Briarhill, and back through to Cadence. From my house to the second Cadence stop was exactly 73 miles, so the actual loop was 70.85 miles. Wheel calibration should be within 1%. Some of the others rode from further, so they had as much as +9.

Lots of good conversation, rambles, and not enough sprinkles. The humidity, and the wind from the south was pretty brutal, but we survived. Overall, it was a great ride.

Watts are complete guesses. If Calories are correct (FirstBeat/Garmin), then I averaged 195W. If Strava is correct, then 145W. If my calculator is correct, then 551. Nothing really factored in wind. So ready to have a wattmeter.

I checked on my Easton wheels, and they do have a squeak/problem. It’s been 3 weeks, so I’m a little antsy. The plan is to ship them off late next week, and will probably get a factory replacement. I said I’d follow up in a couple of weeks. Wattmeter ordered 2014-06-09, so that would be the same time I would check to see if it’s in (3-6 weeks).

http://omnitech.net/xaminmo/2014/06/28/75mi-grand-prairie-ride/

http://connect.garmin.com/activity/530338263
Distance: 75.17 mi
Calories: 3,894 C

Time: 4:58:30
Moving Time: 4:57:12
Elapsed Time: 6:58:48

Avg Speed: 15.1 mph
Avg Moving Speed: 15.2 mph
Max Speed: 33.9 mph

Elevation Gain: 2,717 ft
Elevation Loss: 2,713 ft
Min Elevation: 408 ft
Max Elevation: 654 ft

Avg HR: 147 bpm
Max HR: 181 bpm

Avg Bike Cadence: 78 rpm
Max Bike Cadence: 124 rpm

Avg Temperature: 78.3 °F
Min Temperature: 70.6 °F
Max Temperature: 87.8 °F

http://home.trainingpeaks.com/athlete/workout/HGG4YTFQDZ6YHDAYUET6IO2GVY
Heart Rate stats (BPM):
00:00:32 Recovery (0 – 107 BPM)
00:02:05 Zone 1: Fat Burning (108 – 116 BPM)
00:43:56 Zone 2: Basic Endurance (117 – 134 BPM)
01:37:25 Zone 3: Aerobic Endurance (135 – 147 BPM)
01:54:49 Zone 4: Road Race (148 – 160 BPM)
00:35:25 Zone 5: Speed Training (161 – 169 BPM)
00:04:13 Zone 6: Anaerobic Sprints (170 – 181 BPM)

181 Peak 5 Seconds
180 Peak 10 Seconds
180 Peak 12 Seconds
180 Peak 20 Seconds
179 Peak 30 Seconds
175 Peak 60 Seconds
170 Peak 2 Minutes
163 Peak 5 Minutes
163 Peak 6 Minutes
161 Peak 10 Minutes
160 Peak 12 Minutes
156 Peak 20 Minutes
155 Peak 30 Minutes
152 Peak 60 Minutes
151 Peak 90 Minutes

Speed Stats (mph)
00:03:59 Garmin: Climb4 1.00 – 4.00 mph
00:12:48 Garmin: Climb 3 4.00 – 8.00 mph
00:34:08 Garmin: Climb 2 8.00 – 12.0 mph
01:59:12 Garmin: Climb 1 12.0 – 16.0 mph
01:44:14 Garmin: Flat 3 16.0 – 20.0 mph
00:20:24 Garmin: Flat 2 20.0 – 24.0 mph
00:03:16 Garmin: Flat 1 24.0 – 27.9 mph
00:00:15 Garmin: Descent 27.9 – 31.9 mph
00:00:08 Garmin: Sprint 31.9 – 36.0 mph
00:00:00 Garmin: Max 36.0 – 60.0 mph

33.6 Peak 5 Seconds
32.8 Peak 10 Seconds
32.4 Peak 12 Seconds
30.9 Peak 20 Seconds
28.9 Peak 30 Seconds
25.3 Peak 60 Seconds
24.1 Peak 2 Minutes
20.7 Peak 5 Minutes
20.5 Peak 6 Minutes
19.5 Peak 10 Minutes
18.9 Peak 12 Minutes
18.6 Peak 20 Minutes
17.8 Peak 30 Minutes
16.7 Peak 60 Minutes
16.3 Peak 90 Minutes

http://www.mapmyride.com/workout/625767925
http://www.strava.com/activities/159245943
http://runkeeper.com/user/xaminmo/activity/382857478
http://www.endomondo.com/workouts/364534031/15893321
http://ns1.omnitech.net/cycle/


North Central Texas Council of Governments – Veloweb

One of the take-aways Steve had from the TxDOT bicycle infrastructure meeting was that the NCTCOG is working to improve upon and centralize bike resources for area governments. Their focal point for this is “Veloweb”, at the link below:

http://www.nctcog.org/veloweb

There’s a map showing progress towards the 2035 goals as a PDF link on that page.


ENDURANCE

If you mash hard on the pedals, it’s like lifting weights. You only have so many reps before you’re worn out. You can spin until you run out of oxygen, glucose, salt, water, or undamaged muscle cells.

If you can’t keep your feet spinning up the hill, then shift to an easier gear. You might end up being passed by someone on foot, but it’s better than being exhausted at the top of the hill.

Upshift early. If you shift AFTER you’ve run out of spin, then you’re more likely to drop your chain, or lose so much momentum that you stop, wobble, or fall.

Also, downshift late. It’s easier to let up a tiny bit when you’re spinning fast, than to try to spin your legs back up under load.


AVERAGE SPEED

Bicycling average speed is an important thing to know when joining groups. If you can’t keep up with a group speed, then you may feel embarrassed, the group may feel resentful, and you might get dropped in the middle of nowhere.

Rough estimates are:

  • Average speed is about 80% of your flat&level speed.
  • Add 15% for group speed vs solo speed.
  • Subtract 10% for each consecutive hour of riding.
  • Subtract 50% or more for uphill speed.
  • Add 100% or more for downhill speed.

The easiest way to figure all of this out is to use a GPS device, a calibrated speed computer, or a smartphone app to figure your average speed for a route.


SALTY!

Summary: I need way more salt while biking. Food and electrolyte drinks are not enough. I probably need 2 grams per hour. Must remember to add salt at food stops.

Narrative: I’ve always liked salt, and my BP has been on par with my activity levels. It’s amazing I did not realize I sweat out more salt than average.

Research showed about a gram of salt per litre of sweat on average. I just stuck with that, but it was not enough.

I tend to cramp up pretty badly after long rides, and even though I have electrolyte drinks, or food, even salty things. Mostly I focus on calories though, since mid-ride dropout is more of an issue than cramps duringbthe ride.

Well, yesterday, first cramp sucked, so I added a big pinch of salt to ride with butter. Three servings, and I finally got to the point if it tasting a little too salty.

Muscles sore, but no cramps in 20 hours.

I had ham today, and still want movie popcorn.


2014-06-21 Krum 71

http://omnitech.net/health/cycling/2014/06/21/2014-06-21-krum-71/
Nice ride to Argyle, Ponder, Krum, lunch at Cartwright’s on Denton Square, then back through Katy Trail, Corinth, a stop at Phil’s Kia dealership, then on to Flower Mound, and home.

Attendees include Sharon, Becky, Nadia, Desiree, me, Steve & Theresa, and Karl, in order of appearance. Nadia and Desiree called in the SAG wagon at 40 miles, and Karl joined up after he did Tour de Cure. It was mostly overcast, so we only really had some sun on the last hour. A light breeze from the south, sometimes a little cool. Really nice riding weather.

http://connect.garmin.com/activity/525500518
Distance: 71.34 mi
Calories: 6,884 C
Time: 4:41:09
Moving Time: 4:39:55
Elapsed Time: 6:47:23
Avg Speed: 15.2 mph
Avg Moving Speed: 15.3 mph
Max Speed: 34.0 mph
Elevation Gain: 2,828 ft
Elevation Loss: 2,841 ft
Min Elevation: 539 ft
Max Elevation: 780 ft
Avg HR: 142 bpm
Max HR: 179 bpm
Zones% of Maxbpm
Avg Power: 405 W
Max Power: 1,300 W
Max Avg Power (20 min): 540 W
Avg Bike Cadence: 79 rpm
Max Bike Cadence: 110 rpm
Avg Temperature: 81.6 °F
Min Temperature: 72.4 °F
Max Temperature: 99.4 °F

http://ns1.omnitech.net/cycle/
77.5 Rider’s Height (inches)
38.7 Rider’s Age (years)
28.1 Cyclist’s Body Fat (Percent)
264 Cyclist’s Weight (lbs), dressed
32 Bike’s Weight (lbs), with water and tools
15.2 Average Speed (mph)
9 Wind Speed (mph). Excludes gusts.
71.3 Miles Traveled
2828 Total Ascent
4.691 Hours (calculated)
6884 Food Energy in kCalories ( Net work 1635 kCal or 1.901 KWH or 6483 BTU )
405.4 Average Watts

http://app.strava.com/activities/156418060
http://tpks.ws/yeGE
http://www.mapmyride.com/workout/616623271
http://runkeeper.com/user/xaminmo/activity/378379187
http://www.endomondo.com/workouts/360997485/15893321


Sat Krum Ride Plans

Riding HV, Argyle, Ponder, Krum, Denton, HV tomorrow morning. Water stops in Ponder and Krum. Food stop at Cartwright’s Ranch House.

I’m not certain about riders and winds, but I’m expecting to average 16mph on the way up, and 13.5mph on the way down.

I guess I should re-connect my front derailleur. :)
http://www.mapmyride.com/routes/view/449816512
http://omnitech.net/xaminmo/2014/06/20/sat-krum-ride-plans/


Bicycle Energy Calculator

This is how a SWAG average power on a bike ride:
http://ns1.omnitech.net/cycle/

My assumptions, recently updated, are:

  • 86F, 600′ elevation, 30% humidity, and 1 atmosphere of pressure
  • 25% human efficiency (racers might be a little more, newbies a little less)
  • 95% bike efficiency (Rusty bearings and flat tires would be less, race-bike better)
  • 0.004 Coefficient of Rolling Resistance (Recently adjusted – on the low side for road, just to be fair).
  • 0.6 Coefficient of Wind Resistance (on the drops, relatively upright, larger mass)
  • 1.1 m^2 frontal surface area (I’m a big guy)
  • One stop every mile (Roughly what I do in Irving).

There are such huge variances in some of these based on intarwebs scientific abstracts that I’m not even sure if this is valid. Whenever I get a power meter, I’ll tweak this to be more accurate. I may get a couple different sized people to ride my bike for comparison. That won’t show any of the Coefficients of Friction directly, nor human or bike efficiencies, or any of these numbers.

There are plenty of other tools out there, such as:
http://www.analyticcycling.com/ForcesPower_Page.html


2014-06-18 CCC IBC Ride

The wind started 16G25, which was tough enough, but we hung off of the A-group most of the way. We made the first loop, but as we came up to Belt Line, the clouds had filled in, lightning in the distance, and painful rain spatters began. We ended the ride with the winds reported 24G32.

I wasn’t really feeling like riding, so yay, maybe? I made it home in time to join the family in watching “The Starving Games”. It is to the “Hunger Games” what “Spaceballs” was to “Star wars”.

Later in the evening, I tried to swap cranks for Mark. What a huge pain in the rump. His front derailleur wouldn’t work with a 50/39/30. The FDs I had available are all top pull and his frame ONLY supports bottom pull due to bottle holder mounts. So, to at least try *something* to fix his chain skipping issue, I dismantled his cranks and deburred both sides of every tooth on the middle ring.

Lo! And Behold! No more chain skipping. Spent about 15 mins perfecting the trim on the FD, because his chainrings are very slightly warped (probably the whole cranks). Then, adjusting the read derailleur to prevent skipping. Really, we need to zero out his cable, but I was tired. It *seems* like it may be back in business for him with no new parts.

http://omnitech.net/health/2014/06/18/2014-06-18-ccc-ibc-ride/

http://ns1.omnitech.net/cycle/
77.5 Rider’s Height (inches)
38.7 Rider’s Age (years)
28.1 Cyclist’s Body Fat (Percent)
264 Cyclist’s Weight (lbs), dressed
32 Bike’s Weight (lbs), with water and tools
16.5 Average Speed (mph) (add 43% of wind speed here for a SWAG)
19 Wind Speed (mph). Excludes gusts.
10.2 Miles Traveled
469 Total Ascent
0.6182 Hours (calculated)
1097 Food Energy in kCalories ( Net work 260.6 kCal or 0.3031 KWH or 1033 BTU )
490.3 Average Watts

http://connect.garmin.com/activity/523663598
Summary
Distance: 10.20 mi
Calories: 1,097 C

Time: 37:08
Moving Time: 36:57
Elapsed Time: 44:26

Avg Speed: 16.5 mph
Avg Moving Speed: 16.6 mph
Max Speed: 26.9 mph

Elevation Gain: 469 ft
Elevation Loss: 499 ft
Min Elevation: 461 ft
Max Elevation: 579 ft

Avg HR: 137 bpm
Max HR: 160 bpm

Avg Power: 490 W
Max Power: 1,300 W
Max Avg Power (20 min): 498 W

Avg Bike Cadence: 83 rpm
Max Bike Cadence: 105 rpm

Avg Temperature: 83.0 °F
Min Temperature: 72.0 °F
Max Temperature: 94.0 °F

http://www.strava.com/activities/155292978/overview
http://tpks.ws/M6dy
http://www.endomondo.com/workouts/359593604/15893321
http://runkeeper.com/user/xaminmo/activity/376691092
http://www.mapmyride.com/workout/613169351/


2014-06-17 Ladies’ Ride

http://omnitech.net/xaminmo/2014/06/17/2014-06-17-ladies-ride/

Sharon invited Karl, Mark and I to join the Ladies’ ride tonight. I wasn’t sure why at first. Then, the starting group was only 4 ladies and 3 guys, vs 10 last week. I thought maybe it was to fill the ranks. However, it was a pretty hard push. 15mph is not my peak effort, but more than I hoped for a recovery ride. Mark and Amanda bailed at the stop (Lewisville Theatre / art museum). I think maybe she invited us as much for personal competition/drive as anything else.

Anyway, the music was mediocre, but entertaining anyway. I had a couple snow cones, a footlong, water, diet coke, and 1.5 bottles of Cytomax Orange. Some gabbing about bike-tech, phone tech, and SharonMPH (in retrospect, it’s 15% higher than statute MPH). Amanda’s tickled by a lot of my normal, dorky comments, so that makes me happy. (One less groan!) It was funny seeing Kathy, Carol, Sharon and Amanda all doing the WOOT WOOT raver girl sound during one of the songs.

I enjoyed it, but I think the inherent competition (ie have to keep up!) of us guys on the ride defeats the purpose of a ladies’ recovery ride. If we ride faster and keep up, then Sharon rides even faster. We have more testosterone, so we build muscle faster, etc. Having one lady bail and 2 falling off the back when there’s Sharon and 2 guys up front probably isn’t friendly/fun for the non-competitive riders.

Inviting us along implies to me that maybe she’s getting restless with the ladies’ ride. She’s always competing against herself, and pushing to ride faster. She’s got a lot of miles already in her legs, so her ramp-up is equal to someone 20 years younger. I worry that she’ll either drive off the beginner ladies, or bail on the concept of a ladies-only ride within a couple months. HH100 is coming up, you know.

This is just my speculation. I read a lot into things, and despite my portrayal, I really do NOT know everything.

http://ns1.omnitech.net/cycle/
77.5 Rider’s Height (inches)
38.7 Rider’s Age (years)
28.1 Cyclist’s Body Fat (Percent)
264 Cyclist’s Weight (lbs), dressed
32 Bike’s Weight (lbs), with water and tools
15 Average Speed (mph) (add 43% of wind speed here for a SWAG)
16 Wind Speed (mph). Excludes gusts.
20 Miles Traveled
899 Total Ascent
1.333 Hours (calculated)
1925 Food Energy in kCalories ( Net work 457.1 kCal or 0.5316 KWH or 1813 BTU )
398.8 Average Watts

http://connect.garmin.com/modern/activity/523038416
Distance: 19.95 mi
Calories: 1,925 C

Time: 1:18:52
Moving Time: 1:18:28
Elapsed Time: 2:22:20

Avg Speed: 15.2 mph
Avg Moving Speed: 15.3 mph
Max Speed: 30.7 mph

Elevation Gain: 899 ft
Elevation Loss: 899 ft
Min Elevation: 562 ft
Max Elevation: 716 ft

Avg HR: 142 bpm
Max HR: 171 bpm

Avg Power: 399 W
Max Power: 1,300 W
Max Avg Power (20 min): 472 W

Avg Bike Cadence: 77 rpm
Max Bike Cadence: 113 rpm

Avg Temperature: 95.1 °F
Min Temperature: 84.2 °F
Max Temperature: 100.4 °F

http://tpks.ws/GBzU
http://www.strava.com/activities/154898968
http://www.mapmyride.com/workout/611933873/
http://runkeeper.com/user/xaminmo/activity/376074320
http://www.endomondo.com/workouts/359077825/15893321
http://omnitech.net/xaminmo/2014/06/17/2014-06-17-ladies-ride/


2014-06-16 CCC IBC Ride

OMG, the wind!  17016G25. We cut the ride short because the wind totally blew.

Used a couple of calculators to figure out a reasonable fudge factor for windspeed, at least on the Irving ride (43%):
Calculate grade from feet & miles: http://www.csgnetwork.com/inclinedeclinegradecalc.html
Calculate energy from a pile of stats: http://bikecalculator.com/what.html
The food energy is WAY off on this one, but that’s okay.

Strava is of course WAY off on Watts because they don’t detect wind. I’ll have a direct force watt meter next month, my all of the geeky stats will be more accurate. It’s a Stages power meter, so it’ll be accurate to within about 4 watts. It sends 4Hz updates, and my Garmin will only pick up 1Hz, but whatever. It looks like Stages lags by a fraction of a second, but it reports zero watt events that are missed by others. (ie, resting/coasting/standing). It also automatically handles temperature changes and hard effort shifts without requiring recalibration that most others need. The best part is that it’s the lowest cost unit out there. It assumes both legs put out equal power, but in general, riders vary by up to 4%. That’s more than accurate enough for my needs.

The DFPM will also provide a more accurate cadence for anything 30rpm and above. I need to figure out how I’m going to manage the speed sensor without cadence enabled, or if I need a different sensor.

Distance: 22.72 mi
Calories: 1,662 C

Time: 1:20:12
Moving Time: 1:19:51
Elapsed Time: 1:42:22

Avg Speed: 17.0 mph
Avg Moving Speed: 17.1 mph
Max Speed: 27.7 mph

Elevation Gain: 879 ft
Elevation Loss: 883 ft
Min Elevation: 433 ft
Max Elevation: 581 ft

Avg HR: 148 bpm
Max HR: 177 bpm

Avg Power: 485 W
Max Power: 1,300 W
Max Avg Power (20 min): 549 W

Avg Bike Cadence: 83 rpm
Max Bike Cadence: 129 rpm

Avg Temperature: 93.8 °F
Min Temperature: 87.8 °F
Max Temperature: 96.8 °F

http://connect.garmin.com/activity/522419547
http://tpks.ws/nsBi
http://runkeeper.com/user/xaminmo/activity/375387742
http://www.mapmyride.com/workout/610582725/
http://www.endomondo.com/workouts/358515668/15893321
http://www.strava.com/activities/154506792


2014-06-14 Twisted Ride

Rode to Twisted Root with Sharon Haney, Amanda Taylor, Kathy and Jim Burmeister, Desiree Lua, Nadia Morales, Josh Davis (me), and Carol & Boyd. 30 miles into the wind, 20 miles back. Lunch in the middle. The ladies got a booty photo in front of the “Get your buns in here” sign. Got a photo of a nasty looking wound on Desiree’s leg that has been growing for 3 weeks. Maybe a spider bite. Lots of suggestions to see a doctor. Nadia was moving kind of slow but really wanted to complete the ride. Charles swept in the car. Some people picked up some farmer’s market goods in Roanoke, and that also went with Charles. Kind of sad that Desiree’s moving to Germany for work, but I bet she’ll have a good time. She spoke German as her second language from age 4-16, so should be able to pick it back up. Had a good time talking with Amanda, a new addition to the group, and one of the workers at Cadence.

Watts are off, because wind + Strava. Will be fixed in a few weeks.

Distance: 51.53 mi
Calories: 2,656 C

Time: 3:14:43
Moving Time: 3:13:48
Elapsed Time: 5:23:22

Avg Speed: 15.9 mph
Avg Moving Speed: 16.0 mph
Max Speed: 34.1 mph

Elevation Gain: 2,165 ft
Elevation Loss: 2,119 ft
Min Elevation: 531 ft
Max Elevation: 725 ft

Avg HR: 144 bpm 80%
Max HR: 178 bpm 98%

Avg Power: 258 W
Max Power: 1,300 W
Max Avg Power (20 min): 304 W

Avg Bike Cadence: 79 rpm
Max Bike Cadence: 128 rpm

Avg Temperature: 78.6 °F
Min Temperature: 68.8 °F
Max Temperature: 92.2 °F

http://connect.garmin.com/activity/520753568
http://www.strava.com/activities/153629481
http://tpks.ws/UQ14
http://www.mapmyride.com/workout/608020269/
http://runkeeper.com/user/xaminmo/activity/374030060
http://www.endomondo.com/workouts/357390151/15893321


2014-06-07 Cadence+Fuzzy’s Denton

Sharon’s ride with Cadence, then we looped out to Burl street for the Denton Fuzzy’s meet-up on Industrial/Bell @ Hickory.

Tired. Forgot sunblock. Was a slower pace though, so easy to keep up.

Summary
Distance: 45.01 mi
Time: 3:15:59
Avg Speed: 13.8 mph
Elevation Gain: 2,113 ft
Calories: 2,161 C
Avg Temperature: 86.3 °F
Details
Timing
Time: 3:15:59
Moving Time: 3:14:52
Elapsed Time: 5:34:11
Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 32.3 mph
SpeedPace
Elevation
Elevation Gain: 2,113 ft
Elevation Loss: 2,123 ft
Min Elevation: 542 ft
Max Elevation: 692 ft
Heart Rate
Avg HR: 129 bpm
Max HR: 168 bpm
Zones% of Maxbpm
Power
Avg Power: 217 W
Max Power: 1,300 W
Max Avg Power (20 min): 256 W
ZonesWatts
Cadence
Avg Bike Cadence: 73 rpm
Max Bike Cadence: 120 rpm
Temperature
Avg Temperature: 86.3 °F
Min Temperature: 76.0 °F
Max Temperature: 97.6 °F

http://connect.garmin.com/activity/515800921
http://app.strava.com/activities/150760378
http://www.mapmyride.com/workout/599511241
http://tpks.ws/BU3z
http://runkeeper.com/user/xaminmo/activity/369563775
http://www.endomondo.com/workouts/353532164/15893321