Sanger Chase Ride

Ride to Sanger with the Sharon group. I was 22 mins late leaving the house, so I told them not to delay the start time. They waited 5-6 mins for me at Hwy 377 and Bonnie Brae. It was a hard push to catch up, and Sharon pushed hard once I got in sight.

Unfortunately, this sort of punished/burned out some of the others as well, especially Jim F. Jim tried to hang on, but at the end he finally admitted he needed to work his way up to this length of ride. He completed it, but with our waiting, it was 2-3 hours extra. That being said, for being about 3 months post-op for hip replacement, he’s doing awesome.

Becky took the SAG wagon back from lunch because of other committments.  Karl took it because he broke a drive-side spoke in the middle where it’d been notched by the chain about 2000 miles ago.

http://www.strava.com/activities/190791492
http://connect.garmin.com/modern/activity/584287752

Continue reading


Men’s Ride

Karl, Jim and I went for a quick spin. Pretty muggy out there, but the temps were nice. We started early, and rolled about 7:05am from the AMC pond, and about 6:50 from my back gate. Ended up a little further than we planned, but was good. Wind was brutal. This was a pretty hard push to only get 16.2mph. Average watts shows the truth.

I stayed near the front for much of the second half of the ride, but I was never far ahead. It’s more of the initial power-up rather than a massive difference in power. Looking over the last few months of Garmin history for rides over 20 mins and 5 miles, this is my highest average wattage (214 vs 207) by 7 watts, but only my second highest max-average-watts (244 vs 258 highest 20-min average during the ride).

I also had actual breakfast – 2 mini sausage-biscuits (300kcal) and 3 six-inch pancakes (about the same). No syrup or butter. Powerade full-strength in one bottle, and half plus sugar-free green tea in the other… plus 20oz of gatorade mid-ride, plus a fried pie mid ride. It was 20 miles in before I opened the first bottle, but I’ve been pretty well hydrated lately. I definitely felt the slowdown before beginning the rehydration.

I was short on sleep, and had Advocare MNS Max E (though I didn’t have the CorePlex, the probiotic, nor the Omega. I added a single OptiMen multi tablet, and one TwinLab TriBoron Plus calcium). The MNS E is caffeine laiden, and I felt very alert. Perceived exertion seemed lower than expected, but it was still very obviously a hard push. The ingredients all look to be okay were I in a UCI race, but I can’t help but wonder about metabolites, etc. I couldn’t find anything on the USADA or WADA websites on labs for testing. They specifically don’t test supplements. More research is warranted.
Continue reading


Leaderless Ride

Sharon was ill, so a few of us rode from the duck pond.
Karl, Kathy, Jim, Becky, Darrell and I.
Was a pretty easy pace other than a couple hill sprints for fun.
We stopped at the Wal-Mart grocery-only at 2499 and 3040,
and stopped at the Farmer’s Market at I35 and Garden Ridge.
I’m missing a chunk from Wal-Mart until almost to LakeSide.
We were going to check out the Loozvil parade, but we were early.
Overcast for much of the ride was welcome.
Continue reading


North DFW Group Saturday Rides

These are the summer times.
These usually move an hour later with the time change.
Join the clubs’ online forums (or facebooks where availble),
since sometimes ride leaders are ill, have other plans, etc.

Carrollton Cycling Club has two standing Saturday rides:

  • Al has a 7:00am, 45-60 mile ride, at a challenging pace, starting from Coppell’s Andrew Brown Park – East.
  • Valerie has an 8:00am, 38 mile ride at a moderate pace from the Carrollton Gazebo on Broadway, south of Belt Line, close to I-35E.
  • http://www.carrolltoncycling.com/ccc_rides.html
  • Sharon has a pseudo-official group ride at 8:30am from Cadence Cyclery at a C-group pace. If newbies show up, it’s a 10-mile loop. Otherwise, the regulars tend to ride 30-70 miles around 15mph average, with a food stop on the way back in.

Texas Flyers (Flower Mound) also has two Saturday rides:

  • TX Flyers has a 7:30am, intermediate ride at 16-18mph from from Downing Middle School on Waketon and Bridlewood.
  • TX Flyers has a 9:00am social ride at 15-17mph from Downing. Usually meets the first ride at Cachette.

https://groups.yahoo.com/neo/groups/TXFlyersSocialGroup/info

Corinth Cycling has three Saturday rides:

Shawnee Trail Cycling Club (Frisco) has several rides:


IBC B-Group Norm

Steve was working, so A-Group was self-lead. Norm was a little under the weather, so he lead the B-Group, which I rode. We didn’t do duck-slime. Sharon was a little under the weather, so she lead the C-Group. I’m a little under the weather. I think maybe we caught something at HHH, or the sleep disturbances Friday night + the long ride Saturday + the dust from cleaning the cabin might have just hit all of us a bit.

Anyway, this was a good ride. Really happy. I’d have liked to not ride the brakes on the downhills, and maybe not sprint at 21mph on the uphills (eyes Abdul and Xavier suspiciously). Even so, the pacing was good overall, and most of us rotated through the front slot, with only a couple of the stronger riders (A-Groupers) pulling more than a few miles.

It was just a teensy bit overcast, and the sun is dropping lower on the horizon, so it didn’t FEEL super hot.

Norm is a good ride lead, setting an example pace, then stepping out of the way except when there’s something to address (too fast, mechanical, whatever). A++ would ride again, though I missed some of my regular ride partners who stayed loyal to Sharon and rode with C-Group.

http://www.strava.com/activities/186349429
Achievements:

  • Accomplished a goal of 275 W for 5 minutes (283 W)
  • 3rd fastest time on Royal Lane hill just pass Belt line road (1:46)
22.6mi Distance
1:18:52 Moving Time
551ft Elevation (?)
40 Suffer Score
5 Points in the Red
217W Weighted Avg Power
905kJ Total Work
120 Training Load
89% Intensity
Stat Avg	Max
Speed	17.2mi/h	27.5mi/h
Heart Rate	131bpm	179bpm
Cadence	80	 106
Power	 191W	 921W
Calories	1,009
Temperature	93℉
Elapsed Time	 1:40:26
Device: Garmin Edge 500 Bike: Carbon

Heart Rate Analysis

Z1	Endurance	< 106	4:38	6%	
Z2	Moderate	106 - 141	55:23	70%	
Z3	Tempo	141 - 158	15:40	20%	
Z4	Threshold	158 - 175	2:55	4%	
Z5	Anaerobic	> 175	16s	0%	

Zone Distribution

Z1	 Active Recovery	 1 - 134 W	28:37	36%	
Z2	 Endurance	 135 - 183 W	9:33	12%	
Z3	 Tempo	 184 - 220 W	8:21	11%	
Z4	 Threshold	 221 - 257 W	8:22	11%	
Z5	 VO2Max	 258 - 294 W	6:16	8%	
Z6	 Anaerobic	 295 - 367 W	7:43	10%	
Z7	 Neuromuscular	 368+ W	9:59	13%	
Based on an FTP of 245.

http://connect.garmin.com/modern/activity/576750331
Summary

Distance:	22.60 mi
Time:	1:18:30
Avg Speed:	17.3 mph
Elevation Gain:	551 ft
Calories:	974 C
Avg Temperature:	93.9 °F

Timing

Time:	1:18:30
Moving Time:	1:18:06
Elapsed Time:	1:40:30

SpeedPace

Avg Speed:	17.3 mph
Avg Moving Speed:	17.4 mph
Max Speed:	27.7 mph

Elevation

Elevation Gain:	551 ft
Elevation Loss:	551 ft
Min Elevation:	444 ft
Max Elevation:	578 ft

Heart Rate

Avg HR:	131 bpm
Max HR:	179 bpm

Power

Avg Power:	197 W
Max Power:	921 W
Max Avg Power (20 min):	219 W
Normalized Power (NP):	252 W
Intensity Factor (IF):	1.028
Training Stress Score (TSS):	137.1
FTP Setting:	245 W
Work:	927 kJ

Cadence

Avg Bike Cadence:	78 rpm
Max Bike Cadence:	106 rpm

Temperature

Avg Temperature:	93.9 °F
Min Temperature:	91.4 °F
Max Temperature:	96.8 °F

Laps

Split Time Distance Avg Speed
Summary	1:18:29.8	22.60	17.3
1	13:07.9	3.50	16.0
2	11:47.1	3.50	17.8
3	11:48.0	3.50	17.8
4	12:42.6	3.50	16.5
5	12:01.6	3.50	17.5
6	11:56.8	3.50	17.6
7	5:05.8	1.60	18.9

Weather

91° Feels like 93°
9 mph E wind
Humidity 41%
Source: KDFW

Additional Information

Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

Solo(w) Lunch Ride

Just a jaunt over to lunch with Mark, Rob and Scott.
Lots of discussions about rights, racketeering, police brutality, religion, etc.

Lunch ride:
http://www.strava.com/activities/186349398/

4.6mi Distance
20:21 Moving Time
246ft Elevation (?)
9 Suffer Score
1 Points in the Red
240W Weighted Avg Power
238kJ Total Work
37 Training Load
98% Intensity
Stat Avg	Max
Speed	13.7mi/h	34.0mi/h
Heart Rate	124bpm	168bpm
Cadence	73	 102
Power	 195W	 831W
Calories	265
Temperature	99℉
Elapsed Time	 2:28:17

Heart Rate Analysis

Z1	Endurance	< 106	4:11	21%	
Z2	Moderate	106 - 141	12:45	63%	
Z3	Tempo	141 - 158	2:33	13%	
Z4	Threshold	158 - 175	52s	4%	
Z5	Anaerobic	> 175	0s	0%	

Zone Distribution

Z1	 Active Recovery	 1 - 134 W	8:15	41%	
Z2	 Endurance	 135 - 183 W	2:15	11%	
Z3	 Tempo	 184 - 220 W	1:58	10%	
Z4	 Threshold	 221 - 257 W	1:20	7%	
Z5	 VO2Max	 258 - 294 W	1:17	6%	
Z6	 Anaerobic	 295 - 367 W	1:44	9%	
Z7	 Neuromuscular	 368+ W	3:25	17%	

http://connect.garmin.com/modern/activity/576750321
Summary

Distance:	4.64 mi
Time:	20:08
Avg Speed:	13.8 mph
Elevation Gain:	246 ft
Calories:	239 C
Avg Temperature:	99.0 °F

Timing

Time:	20:08
Moving Time:	19:59
Elapsed Time:	2:28:28

SpeedPace

Avg Speed:	13.8 mph
Avg Moving Speed:	13.9 mph
Max Speed:	34.7 mph

Elevation

Elevation Gain:	246 ft
Elevation Loss:	217 ft
Min Elevation:	558 ft
Max Elevation:	627 ft

Heart Rate

Avg HR:	124 bpm
Max HR:	168 bpm
Zones% of Maxbpm

Power

Avg Power:	202 W
Max Power:	831 W
Max Avg Power (20 min):	84 W
Normalized Power (NP):	283 W
Intensity Factor (IF):	1.155
Training Stress Score (TSS):	43.7
FTP Setting:	245 W
Work:	245 kJ

Cadence

Avg Bike Cadence:	72 rpm
Max Bike Cadence:	102 rpm

Temperature

Avg Temperature:	99.0 °F
Min Temperature:	86.0 °F
Max Temperature:	105.8 °F

Laps

Split Time Distance Avg Speed
Summary	20:08.3	4.64	13.8
1	9:03.5	1.92	12.7
2	11:04.9	2.72	14.7

Weather

90° Feels like 95°
9 mph ENE wind
Humidity 52%
Source: KDFW

Additional Information

Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

Strava Connect?

I accidentally deleted my upload bookmarks, because in Chrome, “T” means new tab in one context, but delete in the bookmarks context. Really stupid. As in ridiculously stupid. As in, how does the product manager remember to breathe, or not to eat their own faeces, stupid.

Anyway, this precipitated me finding the Strava (strive!) upload link, which now recommends linking to Garmin Connect. Now, Garmin Express magically uploads to all of the places I care about.

On the flip side, it’ll sync before I put in any details about the ride… Meh. Whatever.

Looks like power, hrm, timing, and laps all made it over.


HH100 timing chip

At HH100, there were 15,000 registrants,
and 3198 completed the 100 mile course.
Here’s my timing chip results for bib 2942:

Division: M 35-39 Division Place: 59 Total Division: 214
Gender: M Gender Place: 802 Overall Place: 864
Chip Time: 06:29:38.0 Pace: 15.4mph

http://www.cadencesports.com/eResults.php?id=540064&raceid=874&event=100+Mile+Results


2014-08-25 IBC new route

recovery ride. left gps at home. Used phone. Garmin is imported from the Strava TCX export, missing laps and pauses.

Power data is broken, with more drops than connections.
Not sure why, if that’s a Stages BTLE issue, or if my phone couldn’t catch the data from my back pocket.

Also, no HRM data because I only had an ANT+ strap.

My right shoulder is in pain, and very sore from HH100. I had a massage today which helped my legs a bunch, but my shoulder is from a pinch/abrasion in my neck. Low back is sore too. Need more stretching. I haven’t taken NSAIDs yet, because that reduces rebuild based growth/improvements. Maybe tomorrow.

Not sure if I’ll ride Tuesday.

http://omnitech.net/health/2014/08/25/ibc-new-route/

http://www.strava.com/activities/185370378

21.5mi Distance
1:27:03  Moving Time
467ft Elevation
94W Weighted Avg Power
66kJ Total Work
20 Training Load
38% Intensity
Data Avg	Max
Speed	14.8mi/h	55.3mi/h
Cadence	53	97
Power	13W	643W
Calories	73
Elapsed Time	1:42:10

Heart Rate Zones

No data, but it was pretty slow/low speed

Zone Distribution

NOTE: There are a huge number of signal drops here, so the Z1 data is overinflated.
Z1	Active Recovery	1 - 134 W	1:13:23	96%	
Z2	Endurance	135 - 183 W	1:02	1%	
Z3	Tempo	184 - 220 W	31s	1%	
Z4	Threshold	221 - 257 W	17s	0%	
Z5	VO2Max	258 - 294 W	16s	0%	
Z6	Anaerobic	295 - 367 W	25s	1%	
Z7	Neuromuscular	368+ W	39s	1%	
Based on an FTP of 245.

http://connect.garmin.com/activity/575476009
Summary

Distance:	21.48 mi
Time:	1:27:10
Avg Speed:	14.8 mph
Elevation Gain:	551 ft
Calories:	1,573 C
Avg Temperature:	97.0 °F

Timing

Time:	1:27:10
Moving Time:	1:28:45
Elapsed Time:	1:42:10
Avg Speed:	14.8 mph
Avg Moving Speed:	14.5 mph
Max Speed:	28.0 mph

Elevation

Elevation Gain:	551 ft
Elevation Loss:	560 ft
Min Elevation:	430 ft
Max Elevation:	577 ft

Heart Rate

ESTIMATED from RPE - did not have HRM strap
Avg HR:	108 bpm
Max HR:	145 bpm

Power

Avg Power:	94 W
Max Power:	643 W

Cadence

Avg Bike Cadence:	53 rpm
Max Bike Cadence:	97 rpm

Weather

97° Feels like 97°
7 mph ESE wind
Humidity 35%
Source: KDFW

Additional Information

Device: Unknown, 14.7.0.4
Elevation Corrections: Enabled
Power Average Calculations: Use Zeros
Summary Data: Edited

2014 HH100.org Hotter’n Hell Hundred

Had a great time over the weekend with Sharon’s group. My ride itself was from 07:05 through 13:40, with prep time up front, and stops on the end.

We had a bunch of people in the Coyote Den, and it worked out pretty well. We had too much food, but better than too little. Becky’s potato was eventually found. Sharon’s bike survived a side-swipe by an idiot. Kathy survived being bowled over by an idiot. We had a few people cramp up, but all but 2 of our group finished the 100 miles.

Overall, ride support was great. Lots of snacks, pickle juice, ice water, ice powerade, a few sno-cone stops, lots of medical, sag wagons, etc.

The last 20 miles are into the wind, up-hill, with the heat turning up. The Dean VFD had a couple of great stops for us in the worst parts of it, plus water bottle ride-bys that were great.

As an event, we made a pretty big mess, and I both apologize for that, and appreciate all of the clean-up that is probably still happening.

The last 5 miles were sneakily marked as 5 kilometers. Someone got confused. Where it said 5km / 5000m left, it was really 8000m left.

We’re thinking, next year, we should do the 100k vs the 100mi, because the 100k passes through the airbase.

Also, my SMS to facebook wasn’t working, and T-Mobile is garbage. All of the AT&T users were in great shape, posting photos to Facebook, and I had to turn off email checking just to keep my battery from chewing up. Lots of times I went from 4G down to LTE, to GPRS, to even NO SERVICE. *sigh*

http://app.strava.com/activities/184799295

101.4mi Distance
5:40:26  Moving Time
2,185ft Elevation (?)
376 Epic Suffer Score
274 Points in the Red
212W Weighted Avg Power
3,828kJ Total Work
412 Training Load
82% Intensity
Desc Avg	Max
Speed	17.9mi/h	32.7mi/h
Heart Rate	152bpm	178bpm
Cadence	78	116
Power	187W	918W
Calories	4,269
Temperature	95℉
Elapsed Time	7:55:04

Heart Rate Analysis

Z1	Endurance	< 106	8:56	3%	
Z2	Moderate	106 - 141	1:13:48	22%	
Z3	Tempo	141 - 158	1:34:44	28%	
Z4	Threshold	158 - 175	2:36:47	46%	
Z5	Anaerobic	> 175	6:11	2%	

Zone Distribution

Z1	Active Recovery	1 - 142 W	1:43:16	30%	
Z2	Endurance	143 - 194 W	1:07:35	20%	
Z3	Tempo	195 - 233 W	56:28	17%	
Z4	Threshold	234 - 271 W	41:55	12%	
Z5	VO2Max	272 - 310 W	27:03	8%	
Z6	Anaerobic	311 - 388 W	26:29	8%	
Z7	Neuromuscular	389+ W	17:54	5%	

http://connect.garmin.com/activity/572878205
Summary

Distance:	101.25 mi
Time:	5:40:49
Avg Speed:	17.8 mph
Elevation Gain:	2,185 ft
Calories:	5,466 C
Avg Temperature:	96.6 °F

Timing

Time:	5:40:49
Moving Time:	5:40:07
Elapsed Time:	7:55:20
Avg Speed:	17.8 mph
Avg Moving Speed:	17.9 mph
Max Speed:	32.8 mph

Elevation

Elevation Gain:	2,185 ft
Elevation Loss:	2,172 ft
Min Elevation:	893 ft
Max Elevation:	1,243 ft

Heart Rate

Avg HR:	152 bpm
Max HR:	178 bpm
Zones% of Maxbpm

Power

Avg Power:	194 W
Max Power:	918 W
Max Avg Power (20 min):	233 W
Normalized Power (NP):	229 W
Intensity Factor (IF):	0.85
Training Stress Score (TSS):	407.9
FTP Setting:	269 W
Work:	3,957 kJ

Cadence

Avg Bike Cadence:	77 rpm
Max Bike Cadence:	116 rpm

Temperature

Avg Temperature:	96.6 °F
Min Temperature:	78.8 °F
Max Temperature:	113.0 °F

Split Time Distance Avg Speed

Summary	5:40:48.8	101.25	17.8
1	17:20.2	3.50	12.1
2	11:19.3	3.50	18.5
3	11:23.7	3.50	18.4
4	12:13.7	3.50	17.2
5	11:33.7	3.50	18.2
6	11:01.0	3.50	19.1
7	11:00.6	3.50	19.1
8	9:50.9	3.50	21.3
9	11:54.6	3.50	17.6
10	11:26.2	3.50	18.4
11	9:12.0	3.50	22.8
12	10:01.8	3.50	20.9
13	10:00.2	3.50	21.0
14	10:12.8	3.50	20.6
15	9:05.3	3.50	23.1
16	11:10.6	3.50	18.8
17	11:36.7	3.50	18.1
18	12:20.1	3.50	17.0
19	10:30.1	3.50	20.0
20	11:44.1	3.50	17.9
21	10:10.5	3.50	20.6
22	9:59.7	3.50	21.0
23	12:48.1	3.50	16.4
24	13:46.4	3.50	15.2
25	13:53.9	3.50	15.1
26	14:52.7	3.50	14.1
27	14:31.9	3.50	14.5
28	13:05.3	3.50	16.0
29	12:42.5	3.25	15.3

Weather

72° Feels like 72°
5 mph S wind
Humidity 61%
Source: KCWC

Additional Information

Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

CCC B-Ride

Modified route.  Missing fragments.  “Relaxing pace”.
Heart Rate sensor is messing up.

http://app.strava.com/activities/182231631

22.1mi Distance
1:17:53 Moving Time
443ft Elevation (?)
20 Suffer Score
221W Weighted Avg Power
947kJ Total Work
104 Training Load
85% Intensity

Avg Max

Speed	17.0mi/h	28.0mi/h
Heart Rate	81bpm	136bpm
Cadence	79	104
Power	203W	767W
Calories	1,056
Temperature	88℉
Elapsed Time	1:26:44

Zone Distribution

Z1	Active Recovery	1 - 142 W	22:13	29%	
Z2	Endurance	143 - 194 W	16:13	21%	
Z3	Tempo	195 - 233 W	10:38	14%	
Z4	Threshold	234 - 271 W	9:29	12%	
Z5	VO2Max	272 - 310 W	5:45	7%	
Z6	Anaerobic	311 - 388 W	6:25	8%	
Z7	Neuromuscular	389+ W	7:11	9%	

http://connect.garmin.com/activity/568592688
Summary
Distance: 22.11 mi
Time: 1:17:37
Avg Speed: 17.1 mph
Elevation Gain: 443 ft
Calories: 377 C
Avg Temperature: 89.5 °F
Details
Timing
Time: 1:17:37
Moving Time: 1:17:19
Elapsed Time: 1:26:48
Avg Speed: 17.1 mph
Avg Moving Speed: 17.2 mph
Max Speed: 28.0 mph
SpeedPace
Elevation
Elevation Gain: 443 ft
Elevation Loss: 420 ft
Min Elevation: 457 ft
Max Elevation: 599 ft
Heart Rate
Avg HR: 81 bpm
Max HR: 136 bpm
Zones% of Maxbpm
Power
Avg Power: 207 W
Max Power: 767 W
Max Avg Power (20 min): 215 W
Normalized Power (NP): 253 W
Intensity Factor (IF): 0.939
Training Stress Score (TSS): 113.2
FTP Setting: 269 W
Work: 964 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 104 rpm
Temperature
Avg Temperature: 89.5 °F
Min Temperature: 87.8 °F
Max Temperature: 91.4 °F
Laps7
View Splits
Split
Time
Distance
Avg Speed
Summary 1:17:37.4 22.11 17.1
1 12:56.8 3.50 16.2
2 11:42.7 3.50 17.9
3 12:20.9 3.50 17.0
4 12:39.1 3.50 16.6
5 11:54.8 3.50 17.6
6 12:03.3 3.50 17.4
7 3:59.8 1.11 16.7
Weather
88°
Feels like 96°
6 mph S wind
Humidity 63%
Source: KDFW
Additional Information

Device:
Garmin Edge 500, 3.30.0.0
Elevation Corrections


:

Disabled
Power Average Calculations


:

Use Zeros
Summary Data:
Original


HPrep70

Great ride with lots of friends. No food stops, but lots of rest stops. Very toasty. I’ll update this on facebook later with more details.

http://app.strava.com/activities/181161944

73.1mi Distance
5:01:17  Moving Time
2,267ft Elevation (?)
67 Suffer Score
193W Weighted Avg Power
2,888kJ Total Work
326 Training Load
75% Intensity

Avg Max

Speed	14.6mi/h	32.2mi/h
Elapsed Time	7:13:51

Heart Rate Analysis

Z1	Endurance	< 106	4:26:32	88%	
Z2	Moderate	106 - 141	33:56	11%	
Z3	Tempo	141 - 158	49s	0%	
Z4	Threshold	158 - 175	0s	0%	
Z5	Anaerobic	> 175	0s	0%	

Zone Distribution

Z1	Active Recovery	1 - 142 W	2:17:37	46%	
Z2	Endurance	143 - 194 W	50:49	17%	
Z3	Tempo	195 - 233 W	31:58	11%	
Z4	Threshold	234 - 271 W	24:11	8%	
Z5	VO2Max	272 - 310 W	17:16	6%	
Z6	Anaerobic	311 - 388 W	20:22	7%	
Z7	Neuromuscular	389+ W	18:35	6%	

http://connect.garmin.com/activity/566580352
Summary
Distance: 73.11 mi
Time: 4:59:48
Avg Speed: 14.6 mph
Elevation Gain: 2,267 ft
Calories: 1,381 C
Avg Temperature: 96.6 °F
Details
Timing
Time: 4:59:48
Moving Time: 4:58:14
Elapsed Time: 7:14:02
Avg Speed: 14.6 mph
Avg Moving Speed: 14.7 mph
Max Speed: 32.8 mph
SpeedPace
Elevation
Elevation Gain: 2,267 ft
Elevation Loss: 2,267 ft
Min Elevation: 453 ft
Max Elevation: 724 ft
Heart Rate
Avg HR: 65 bpm
Max HR: 149 bpm
Zones% of Maxbpm
Power
Avg Power: 165 W
Max Power: 840 W
Max Avg Power (20 min): 192 W
Normalized Power (NP): 224 W
Intensity Factor (IF): 0.834
Training Stress Score (TSS): 345.2
FTP Setting: 269 W
Work: 2,960 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 74 rpm
Max Bike Cadence: 103 rpm
Temperature
Avg Temperature: 96.6 °F
Min Temperature: 82.4 °F
Max Temperature: 113.0 °F
Laps22
View Splits
Split
Time
Distance
Avg Speed
Summary 4:59:48.4 73.11 14.6
1 11:04.9 2.56 13.8
2 15:22.1 3.50 13.7
3 12:37.2 3.50 16.6
4 14:09.5 3.50 14.8
5 14:00.2 3.50 15.0
6 15:24.3 3.50 13.6
7 15:07.9 3.50 13.9
8 15:09.3 3.50 13.9
9 15:18.9 3.50 13.7
10 14:59.0 3.50 14.0
11 15:00.3 3.50 14.0
12 12:50.4 3.50 16.4
13 12:24.2 3.50 16.9
14 12:49.6 3.50 16.4
15 14:14.8 3.50 14.7
16 15:27.4 3.50 13.6
17 15:42.4 3.50 13.4
18 13:52.7 3.50 15.1
19 14:15.1 3.50 14.7
20 13:35.9 3.50 15.4
21 3:10.4 0.66 12.4
22 13:11.9 3.40 15.4
Weather
81°
Feels like 84°
14 mph S wind
Humidity 70%
Source: KDFW
Additional Information

Device:
Garmin Edge 500, 3.30.0.0
Elevation Corrections


:

Disabled
Power Average Calculations


:

Use Zeros
Summary Data:
Original


CCC IBC Ride

Rocky held a great pace.  It was a really comfy ride.  Carbon-Snappy was good as well.  Sharon took us on a final, hard push on the tail end to round up over 24mi.

http://app.strava.com/activities/180319843

24.7mi Distance
1:28:24 Moving Time
512ft Elevation (?)
36 Suffer Score
3 Points in the Red
199W Weighted Avg Power
852kJ Total Work
96 Training Load
77% Intensity

Heart Rate Analysis

Z1	Endurance	< 106	22:14	25%	
Z2	Moderate	106 - 141	56:34	64%	
Z3	Tempo	141 - 158	7:30	8%	
Z4	Threshold	158 - 175	2:06	2%	
Z5	Anaerobic	> 175	0s	0%	

Zone Distribution

Z1	Active Recovery	1 - 142 W	43:50	50%	
Z2	Endurance	143 - 194 W	11:24	13%	
Z3	Tempo	195 - 233 W	8:04	9%	
Z4	Threshold	234 - 271 W	6:23	7%	
Z5	VO2Max	272 - 310 W	4:13	5%	
Z6	Anaerobic	311 - 388 W	5:08	6%	
Z7	Neuromuscular	389+ W	8:51	10%	

http://connect.garmin.com/activity/565180965
Summary

Distance:	24.72 mi
Time:	1:27:37
Avg Speed:	16.9 mph
Elevation Gain:	512 ft
Calories:	840 C
Avg Temperature:	94.8 °F

Timing

Time:	1:27:37
Moving Time:	1:27:16
Elapsed Time:	1:43:45

SpeedPace

Avg Speed:	16.9 mph
Avg Moving Speed:	17.0 mph
Max Speed:	29.8 mph

Elevation

Elevation Gain:	512 ft
Elevation Loss:	499 ft
Min Elevation:	411 ft
Max Elevation:	530 ft

Heart Rate

Avg HR:	117 bpm
Max HR:	168 bpm

Power

Avg Power:	171 W
Max Power:	959 W
Max Avg Power (20 min):	198 W
Normalized Power (NP):	234 W
Intensity Factor (IF):	0.871
Training Stress Score (TSS):	109.9
FTP Setting:	269 W
Work:	896 kJ

Cadence

Avg Bike Cadence:	75 rpm
Max Bike Cadence:	113 rpm

Temperature

Avg Temperature:	94.8 °F
Min Temperature:	91.4 °F
Max Temperature:	98.6 °F

Split Time Distance Avg Speed

Summary	1:27:37.4	24.72	16.9
1	14:01.2	3.50	15.0
2	12:19.0	3.50	17.0
3	11:23.0	3.50	18.4
4	11:44.6	3.50	17.9
5	12:25.3	3.50	16.9
6	12:44.1	3.50	16.5
7	11:55.5	3.50	17.6
8	1:04.6	0.22	12.2

Weather

91° Feels like 91°
9 mph NE wind
Humidity 30%
Source: KDFW

Additional Information

Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

Tuesday Night Ride

Just a casual ride with Sharon, Karl, and Mark. This was the first ride outside of my hallway for my new Zip007 carbon bike.

Initial test included some hops to make sure it was solid. It is, but I’m still uncertain. It’s definitely more flexy than any bike I’ve ridden, but only in a twisting angle along the axis from from the rear dropout to the top of the head tube. It handles power nicely, and feels like riding from a mattress.

You know the feeling when you hit something (ball, tree, whatever) with an aluminum bat? That spike of hit, and the vibration that continues… well, that is all gone. There’s still the feeling of the road, and bumps, etc. It’s just that none of that echoes/resonates in the frame. You feel it once, the first time, without the sharp parts.

Acceleration is quick. No creaks, which means good assembly and not TOO wispy. I can compress the center of the top tube with my hand, if I lean down on it. So I figure a crash would shatter this thing.

It’s really light. I didn’t think it would matter much, but it does. I named it “Carbon” on all of my apps/devices, but Erica and I decided it should be named “Snappy”.

It’s VERY responsive, and handles turns better than any of my other bikes have. It’ll take me a few hundred miles to really settle into it, but I have the jist of it after 20ish last night.

I *do* have a huge stack on the steerer tube, which looks way dorky, but I’m very tall. It’s comfy, so I may just leave it as is. We’ll see what my actual performance looks like after a few rides, but I’m most likely using this bike for HH100. That MIGHT be because I left both of my other bikes unrideable. *oops*

http://app.strava.com/activities/179615355
28.0mi Distance

1:59:23 Moving Time
1,043ft Elevation (?)
43 Suffer Score

197W Weighted Avg Power

1,035kJ Total Work
129 Training Load
76% Intensity

Heart Rate Analysis

Z1	Endurance	< 106	36:03	30%	
Z2	Moderate	106 - 141	1:14:45	63%	
Z3	Tempo	141 - 158	8:35	7%	
Z4	Threshold	158 - 175	0s	0%	
Z5	Anaerobic	> 175	0s	0%	

Zone Distribution

Z1	Active Recovery	1 - 142 W	1:05:13	55%	
Z2	Endurance	143 - 194 W	14:31	12%	
Z3	Tempo	195 - 233 W	10:10	9%	
Z4	Threshold	234 - 271 W	7:12	6%	
Z5	VO2Max	272 - 310 W	4:53	4%	
Z6	Anaerobic	311 - 388 W	6:36	6%	
Z7	Neuromuscular	389+ W	10:12	9%	

http://connect.garmin.com/activity/564084805
Summary

Distance:	27.96 mi
Time:	1:58:27
Avg Speed:	14.2 mph
Elevation Gain:	1,043 ft
Calories:	1,023 C
Avg Temperature:	91.0 °F

Timing

Time:	1:58:27
Moving Time:	1:57:59
Elapsed Time:	3:18:06

SpeedPace

Avg Speed:	14.2 mph
Avg Moving Speed:	14.2 mph
Max Speed:	34.0 mph

Elevation

Elevation Gain:	1,043 ft
Elevation Loss:	1,076 ft
Min Elevation:	539 ft
Max Elevation:	662 ft

Heart Rate

Avg HR:	114 bpm
Max HR:	155 bpm

Power

Avg Power:	155 W
Max Power:	1,042 W
Max Avg Power (20 min):	180 W
Normalized Power (NP):	237 W
Intensity Factor (IF):	0.879
Training Stress Score (TSS):	151.5
FTP Setting:	269 W
Work:	1,096 kJ

Cadence

Avg Bike Cadence:	68 rpm
Max Bike Cadence:	110 rpm

Temperature

Avg Temperature:	91.0 °F
Min Temperature:	82.4 °F
Max Temperature:	100.4 °F

Split Time Distance Avg Speed
Summary 1:58:27.2 27.96 14.2

1	16:23.0 	3.50	12.8
2	12:56.6 	3.50	16.2
3	12:09.4 	3.50	17.3
4	14:03.7 	3.50	14.9
5	14:41.8 	3.50	14.3
6	15:33.0 	3.50	13.5
7	14:56.3 	3.50	14.1
8	17:43.5 	3.46	11.7

Weather

Temperature: 91°
Feels like: 91°
Wind: 15 mph N
Humidity: 30%
Source: KDFW

Additional Information

Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

Sunday – Moar Miles

Phil, Glenn, Becky, Karl and I puttered up to Denton, had breakfast at Cartwright’s Ranch House on the square (very affordable), and came back. It’s tough to ride 2 days in a row, but there’s a Strava Challenge to meet!

Cartwright’s after food:
https://www.facebook.com/photo.php?fbid=10152417464758171

Lots of silly bike lean photos, some of which are online at:
https://www.facebook.com/photo.php?fbid=10152572722958076
https://www.facebook.com/photo.php?fbid=10152572725333076
https://www.facebook.com/photo.php?fbid=10152572725088076
https://www.facebook.com/photo.php?fbid=10152572735153076
https://www.facebook.com/photo.php?fbid=10154433068880627
https://www.facebook.com/photo.php?fbid=10154433061360627

http://app.strava.com/activities/178382994
41.5mi Distance

3:03:08  Moving Time
1,322ft Elevation (?)
66 Suffer Score

180W Weighted Avg Power

1,515kJ Total Work
174 Training Load
69% Intensity

Heart Rate Analysis
Z1 Endurance < 106 1:02:34 34%
Z2 Moderate 106 - 141 1:46:14 58%
Z3 Tempo 141 - 158 13:45 8%
Z4 Threshold 158 - 175 35s 0%
Z5 Anaerobic > 175 0s 0%

Power Zone Distribution
Z1 Active Recovery 1 – 142 W 1:36:10 53%
Z2 Endurance 143 – 194 W 30:53 17%
Z3 Tempo 195 – 233 W 17:15 10%
Z4 Threshold 234 – 271 W 11:35 6%
Z5 VO2Max 272 – 310 W 8:37 5%
Z6 Anaerobic 311 – 388 W 7:56 4%
Z7 Neuromuscular 389+ W 8:39 5%

http://connect.garmin.com/activity/561945553
Summary
Distance: 41.49 mi
Time: 3:00:06
Avg Speed: 13.8 mph
Elevation Gain: 1,322 ft
Calories: 1,612 C
Avg Temperature: 92.1 °F
Details
Timing
Time: 3:00:06
Moving Time: 2:58:43
Elapsed Time: 5:10:02
Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 26.9 mph
SpeedPace
Elevation
Elevation Gain: 1,322 ft
Elevation Loss: 1,325 ft
Min Elevation: 526 ft
Max Elevation: 670 ft
Heart Rate
Avg HR: 116 bpm
Max HR: 162 bpm
Zones% of Maxbpm
Power
Avg Power: 144 W
Max Power: 1,164 W
Max Avg Power (20 min): 172 W
Normalized Power (NP): 212 W
Intensity Factor (IF): 0.817
Training Stress Score (TSS): 199.4
FTP Setting: 259 W
Work: 1,557 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 73 rpm
Max Bike Cadence: 120 rpm
Temperature
Avg Temperature: 92.1 °F
Min Temperature: 84.2 °F
Max Temperature: 107.6 °F
Weather
81°
Feels like 84°
7 mph S wind
Humidity 70%


2014-08-09 DFW Ride Leaderless #2

SUMMARY: Becky borrowed Theresa’s spare helmet due to forgetting hers. Three of us were late. Karl met everyone on Ripy. Ben and I missed both the start and the late-roll times. Ben dropped after 18 miles of catch-up speed. The group lagged where possible, and despite me missing a turn, I joined the group at the Airfield DR bus-stop.

Ref: https://www.facebook.com/photo.php?fbid=10203467275935868

Steve helped with routing/navigating because I had no real clue. We dropped Becky off at Corporate and FM2499. We met Mark’s group at the end of Enzo’s, and refilled fluids/foods.

Ref: https://www.facebook.com/photo.php?fbid=10154430050355627

At Briarhill and FM407, I got a flat. Rather than hold everyone up EVEN MORE, I suggested they roll on. I was only a mile from home anyway. As they rolled, I found out they were going to TCBY, but I still headed home anyway. I was totally beat.

My split averages don’t seem that fast, but I had a lot of high speed during the chase. Also, the heat was really kicking my butt. Hard to keep enough salt. I was dizzy at the bus stop, and even after a pause, I never really caught a second wind.

I learned that if I offer a suggested route, that makes me the de-facto route master. I’m *not* a good navigator, mostly because I just don’t have the miles to have all of these places memorized.

http://app.strava.com/activities/178008688
52.5mi Distance

3:31:37 Moving Time
1,686ft Elevation (?)
225 Extreme Suffer Score

200W Weighted Avg Power

2,109kJ Total Work
237 Training Load
77% Intensity

Personal Records

City Trail Briarhill to 2499 (#13) - 2:31 - 20.2m/h (29.5 max) - 279W (max 674)
Grapevine Dam "DAMN" (#514) - 7:17 - 17.4m/h (27.5m/h max) - 247W ***
Dam South (#479) - 8:56 - 17.7m/h (27.5 max), 255W (774 max) ***
Texan Train Sprint to Shell Station (#203) - 16.2m/h (19.7 max) - 139W (429 max) ***
West DFW sprint (#294) - 19.3m/h (25.5 max) - 183W (607 max) ###
161 FR - Beltline to railroad overpass (#93) - 32.5m/h (38.5 max) - 175W (1082 max) $$$
      • I delayed on these for following rider(s)
      1. I was depleted here and having trouble

$$$ Karl got over 40mph here. Impressive!

Another interesting record, my 3rd best on this segment, “161 Toll Booth Sprint”. I averaged 25.2, peaked at 38mph, but I averaged 30 watts. Can we say downhill? :) This was only #168. #1 is 38.9mph. My current cassette stops at 12T on 50T front. My 9-speed is now 11T on 53T, but no power meter. We’ll see what I do there, but probably I’ll move my PM cranks over to the 9-speed until I can convert it to 10-speed.

http://connect.garmin.com/activity/561022075
Summary

Distance:	52.46 mi
Time:	3:28:01
Avg Speed:	15.1 mph
Elevation Gain:	1,686 ft
Calories:	3,182 C
Avg Temperature:	97.8 °F

Timing

Time:	3:28:01
Moving Time:	3:26:39
Elapsed Time:	5:09:19

SpeedPace

Avg Speed:	15.1 mph
Avg Moving Speed:	15.2 mph
Max Speed:	38.7 mph

Elevation

Elevation Gain:	1,686 ft
Elevation Loss:	1,713 ft
Min Elevation:	431 ft
Max Elevation:	617 ft

Heart Rate

Avg HR:	154 bpm
Max HR:	182 bpm
Zones% of Maxbpm

Power

Avg Power:	173 W
Max Power:	1,082 W
Max Avg Power (20 min):	233 W
Normalized Power (NP):	227 W
Intensity Factor (IF):	0.875
Training Stress Score (TSS):	263.7
FTP Setting:	259 W
Work:	2,144 kJ

Cadence

Avg Bike Cadence:	79 rpm
Max Bike Cadence:	116 rpm

Temperature

Avg Temperature:	97.8 °F
Min Temperature:	86.0 °F
Max Temperature:	111.2 °F

Weather

Temperature: 82°
Feels like: 86°
Wind: 9 mph SSW
Humidity: 66%

Bike Stuff

Lots of bike stuff done today.

The R600 from Mark is in good shape. Bearings “looked” good, but the old grease had shiny flakes. Replaced the bearings and grease. Cones and races looked fine. Braking surface is at probably 40%, so I scuffed it a little with a diamond file, and deburred it all around.

Replaced the missing spoke from the donor R550 and got lateral true in good shape. I’m not sure about dish, but it’s within 4mm. There’s 2mm hop (dip really), but I got tired of messing with it. The spoke nipples are at the hub, and I kept turning them the wrong direction. I think one of the spoke heads is going to pull through. It seemed a little deeper in it’s seat washer than the others.

I have to say this is just about the tightest rim I have ever mounted a tire on. First bead of a gator was painfully snug, and I couldn’t reposition the tire without popping it back over the rim. The second bead absolutely required a steel lever. On the flip side, it was really happy to take 120psi.


The R550 wheel is now missing 2 spokes, and the cone is damaged from the previous owner riding with the cones over-tightened. Also, one race had faint rust from having been wet, but it wiped out. I cleaned, repacked, and reset cone spacing. It’s as good as it can get without putting money into it. Basically, it’s a spare parts. It’s almost exactly the same as the R600 wheel, though the R600 axle, cones,and hub seem a tiny bit lighter, and the dustcap is black plastic vs chromed plastic. The 550 finish is bead blasted, vs the 600 which is mirror finish.


Helped mark install some new Ksyrium Elite wheels. Adjusted lateral true, and sent him for a 1.85mm spacer (11-speed hub, 10-speed cassette). Adjusted brake tension and rewrapped the bar tape from the hoods up. Test ride was good, and his speed sensor is working properly.


New black bike is coming together. Installed the replacement chainrings on my DurAce 180mm Square Taper (1990s?). XT pedals installed. Rival brakes are installed and adjusted. Wrong color of cables came, but Ice Grey is good with Ben. I wanted black-carbon but I’m settling for plain black. I need to install the speed/cadence sensor and the saddle bag from the old black bike.

The only parts I need are cables and rear wheel. The black cables show up tomorrow. I may be able to pick up an R10S rear from Ben on the promise of helping him build up his project bike when all the parts come in. We’ll see what a 20-spoke rear wheel is like with me on it, but ideally, it’d be temporary until my other wheels come back from Easton.

Then, all that’s left will be fit/comfort adjustments, and maybe throwing the wheels onto a truing stand.


Picked up a 17mm cone wrench, and have blue and mavic spoke wrenches on order. Also, ordered some cassette spacers for 10-on-11, 10-on-8/9/10, and another gigpack of shop towels.


2014-08-06 IBC Wed

Was running late, but all of the groups rolled a little late.
A rolled as I drove in, and C rolled as I was putting my helmet on.
There was no B. I didn’t have enough food, so C was okay, but the first half seemed slow.

I’m sleepy, and posting late, so I have nothing more to say.

http://connect.garmin.com/activity/559068694
Summary
Distance: 24.74 mi
Time: 1:42:40
Avg Speed: 14.5 mph
Elevation Gain: 741 ft
Calories: 785 C
Avg Temperature: 98.1 °F
Details
Timing
Time: 1:42:40
Moving Time: 1:42:08
Elapsed Time: 1:53:54
Avg Speed: 14.5 mph
Avg Moving Speed: 14.5 mph
Max Speed: 31.4 mph
SpeedPace
Elevation
Elevation Gain: 741 ft
Elevation Loss: 735 ft
Min Elevation: 488 ft
Max Elevation: 643 ft
Heart Rate
Avg HR: 95 bpm
Max HR: 167 bpm
Zones% of Maxbpm
Power
Avg Power: 148 W
Max Power: 1,170 W
Max Avg Power (20 min): 177 W
Normalized Power (NP): 242 W
Intensity Factor (IF): 0.934
Training Stress Score (TSS): 148.2
FTP Setting: 259 W
Work: 907 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 73 rpm
Max Bike Cadence: 115 rpm
Temperature
Avg Temperature: 98.1 °F
Min Temperature: 93.2 °F
Max Temperature: 102.2 °F
Weather
97°
Feels like 97°
13 mph SE wind
Humidity 35%

http://app.strava.com/activities/176641019
24.7mi Distance

1:43:37  Moving Time
741ft Elevation (?)
31 Suffer Score

205W Weighted Avg Power

870kJ Total Work
118 Training Load
79% Intensity

Heart Rate Analysis
Z1 Endurance < 106 1:11:46 69%
Z2 Moderate 106 - 141 23:43 23%
Z3 Tempo 141 - 158 6:57 7%
Z4 Threshold 158 - 175 1:11 1%
Z5 Anaerobic > 175 0s 0%

Power Zone Distribution
Z1 Active Recovery 1 – 142 W 57:45 56%
Z2 Endurance 143 – 194 W 15:05 15%
Z3 Tempo 195 – 233 W 7:26 7%
Z4 Threshold 234 – 271 W 6:24 6%
Z5 VO2Max 272 – 310 W 4:44 5%
Z6 Anaerobic 311 – 388 W 5:56 6%
Z7 Neuromuscular 389+ W 5:46 6%


2014-08-02 Twisted Alliance Ride

Today’s ride was planned to be 70 miles.  Riders included Mike, Steve & Theresa, Jim and Kathy, Becky, Karl, Glenn, Amanda and me.  From Highland Village, we took Old Justin instead of Crawford Ranch, and ended up 15 mins and 5 miles behind schedule.  From Robson Ranch, we shimmied over to FM165 and took it down behind Alliance Airport, across to old-town Roanoke, with Lunch at Twisted Root.

Group Picture:

Bikes Leaning on Bikes:

Glenn was cramping up, so he sagged back with 50 miles logged.  The rest of us For the ride back, we took 377 instead of Dove/Grapevine for a faster return. Maladies for riders included a couple dropped chains, 1 slow tire leak, some leg cramps, and two people with lower GI issues.  BUT, no one needed new shorts, and everyone survived.

ps, The weather was very nice. It did warm up, but we had lots of cool breeze throughout the morning.

It was a pretty good ride, even if Sharon wasn’t with us. (See photoshopped evidence below!)

http://app.strava.com/activities/174528957
69.2mi Distance

4:32:26  Moving Time
2,635ft Elevation (?)
141 Tough Suffer Score
20 Points in the Red

201W Weighted Avg Power

2,638kJ Total Work
303 Training Load
78% Intensity

Heart Rate Analysis
Z1 Endurance < 106 20:30 8%
Z2 Moderate 106 - 141 2:57:42 65%
Z3 Tempo 141 - 158 1:02:16 23%
Z4 Threshold 158 - 175 11:53 4%
Z5 Anaerobic > 175 5s 0%

Power Zone Distribution
Z1 Active Recovery 1 - 142 W 2:01:20 45%
Z2 Endurance 143 - 194 W 45:33 17%
Z3 Tempo 195 - 233 W 29:22 11%
Z4 Threshold 234 - 271 W 23:50 9%
Z5 VO2Max 272 - 310 W 17:19 6%
Z6 Anaerobic 311 - 388 W 17:23 6%
Z7 Neuromuscular 389+ W 16:28 6%

http://connect.garmin.com/activity/555584437
Summary
Distance: 69.20 mi
Time: 4:30:45
Avg Speed: 15.3 mph
Elevation Gain: 2,635 ft
Calories: 2,984 C
Avg Temperature: 89.8 °F

Time: 4:30:45
Moving Time: 4:29:55
Elapsed Time: 6:21:50
Avg Speed: 15.3 mph
Avg Moving Speed: 15.4 mph
Max Speed: 33.2 mph

Elevation Gain: 2,635 ft
Elevation Loss: 2,621 ft
Min Elevation: 385 ft
Max Elevation: 698 ft

Avg HR: 130 bpm
Max HR: 176 bpm

Avg Power: 167 W
Max Power: 1,054 W
Max Avg Power (20 min): 209 W
Normalized Power (NP): 227 W
Intensity Factor (IF): 0.878
Training Stress Score (TSS): 345.7
FTP Setting: 259 W
Work: 2,703 kJ

Avg Bike Cadence: 76 rpm
Max Bike Cadence: 116 rpm

Avg Temperature: 89.8 °F
Min Temperature: 75.2 °F
Max Temperature: 102.2 °F
KDFW Temperature: 73°
Feels like: 73°
Wind: 7 mph NNE
Humidity: 83%

http://omnitech.net/cycling/2014/08/02/twisted-alliance-ride/


Wednesday Rides

With these two rides, I hit my 70 mile weekly goal, and I hit 817km for the month of July. Pull stats from the websites. Nothing fancy.

My new bike frame came in. It’s longer than my Fens, and shorter than my Nashbar. Once a properly sized seatpost and friction paste show up (friday), I’ll begin cannibalizing my other bikes to build this up. To save from spending too much money, I’ll probably go 2×9, and the nashbar will not be usable.

http://connect.garmin.com/activity/553559840
http://app.strava.com/activities/173334303
2014-07-30 CCC IBC Ride: Last ride with Sharon for 10 days.  She’s going on vacation.  She’s trying to prep us all to ride a fixed speed, so 3 or 4 of us can help set the pace while she’s gone.  This is much slower than she normally drives us, but some speeds way past what many people realize they are doing.  At one point it was 21.7mph, 1% positive grade, and everyone was pulling away from us (slight tailwind).

http://connect.garmin.com/activity/553559853
http://app.strava.com/activities/173334297
2014-07-30 Lunch Ride: Checked out Scott’s super steep driveway, and had some cake at Mark’s.  Long discussions and stuff.


2014-07-29 Lewisville Music

Strava is broken as of sometime after lunchtime, so only uploading from Garmin. Our route map looks kind of like a slug, with eyestalks. Went to see the Kildares, but Lewisville moved it inside.  There was not enough seating, so after snacks, we went to DQ, then ended the ride.  Temps were cool, and partly cloudy.

http://connect.garmin.com/activity/552798254
Distance: 20.73 mi
Calories: 685 C

Time: 1:33:21
Moving Time: 1:32:36
Elapsed Time: 2:35:10
Avg Speed: 13.3 mph
Avg Moving Speed: 13.4 mph
Max Speed: 29.3 mph

Elevation Gain: 653 ft
Elevation Loss: 630 ft
Min Elevation: 503 ft
Max Elevation: 678 ft

Avg HR: 102 bpm
Max HR: 156 bpm

Avg Power: 143 W
Max Power: 1,102 W
Max Avg Power (20 min): 140 W
Normalized Power (NP): 213 W
Intensity Factor (IF): 0.824
Training Stress Score (TSS): 104.7
FTP Setting: 259 W
Work: 795 kJ

Avg Bike Cadence: 71 rpm
Max Bike Cadence: 121 rpm

Avg Temperature: 83.0 °F
Min Temperature: 80.6 °F
Max Temperature: 86.0 °F
Weather 82° – 0 mph N wind – Humidity 40%

http://www.strava.com/activities/172909469
A day later, some stats show up, but some places say my distance is zero.
There is still an error on the site about delays.

20.7mi Distance

1:33:57 Moving Time
653ft Elevation (?)
26 Suffer Score

178W Weighted Avg Power

743kJ Total Work
86 Training Load
69% Intensity

Heart Rate Analysis
Z1 Endurance < 106 57:13 61%
Z2 Moderate 106 - 141 36:15 39%
Z3 Tempo 141 - 158 29s 1%
Z4 Threshold 158 - 175 0s 0%
Z5 Anaerobic > 175 0s 0%

Power Zone Analysis
Z1 Active Recovery 1 – 142 W 52:48 56%
Z2 Endurance 143 – 194 W 12:51 14%
Z3 Tempo 195 – 233 W 7:47 8%
Z4 Threshold 234 – 271 W 5:33 6%
Z5 VO2Max 272 – 310 W 3:54 4%
Z6 Anaerobic 311 – 388 W 5:16 6%
Z7 Neuromuscular 389+ W 5:38 6%


Read Derailleur

Rear derailleur was acting up after a chain issue saturday.

Figured outnthe problem. The index adjustment screw was torn loose, so the indexing was off. Also, one of the pulleys was worn to nubs.

I swapped it for a Deore SGS M5591 I had in the parts pile for now. Same device, but a longer cage and a weaker spring. Should be fine, but I will probably get something with a clutch later.

It’s nice that mountain 9-speed RDs are interchangeable with road 10-speed.

Eventually, I may re-tap the threads on the rd-5700sg and replace the pulleys.


CO2 in tires

SUMMARY: CO2 is *not* bad for your tires. It *does* leak out 11x faster than air, assuming your leaks are not just from the valve.

DETAILS: I heard it said to never fill your tires with CO2 because it’s bad for them. “You should deflate your tires and reinflate them with air when you can.” I wasn’t sure, but I could imagine possibilities, since CO2 is used for oil well secondary reclamation. Maybe it did something to the rubber?

I did research, and many anecdotes, justifications, etc abound. Reasons stated include: “Degrades the rubber”, or “it’s a more dry gas”, or “CO2 forms carbonic acid with the moisture in the tire which degrades it”, or “CO2 expands so much that it will rupture your tire.”, or “Diffuses out of the tube faster”.

In researching actual scientific literature, most of this is completely false.

  • Butyl rubber is very resistant to all atmospheric gasses, refined or not.(1) There is no degradation from using CO2.

(1)Encyclopedia Of Corrosion Technology edited by Philip A. Schweitzer, P.E. http://books.google.com/books?id=gzlfdieJISMC&pg=PA89&lpg=PA89&dq=Butyl+rubber+carbonic+acid&source=bl&ots=6lzsX-QLQa&sig=2hIVYqaAJKaThiHFYTR1A0My_kQ&hl=en&sa=X&ei=w2vVU4KmOYHa8AGmhYCAAg&ved=0CDYQ6AEwAw#v=onepage&q=Butyl%20rubber%20carbonic%20acid&f=false

  • ALL refined gasses are very if not completely dry due to the procedure of separating them. Even so, a bike tire takes about 16g of gas to fill up(2). At most, air can contain 4.25% water vapor(3) (think Atlanta summers). That’s 680mg of water vapor. That’s not going to hurt a butyl tire because water is polar, and butyl is non-polar(1). Butyl rubber is used for radiator hoses, and last for decades under heat and pressure. Plus, water vapor permeates rubber 200 times faster than air (or liquid water 400x), so you don’t have to worry about it for very long.

(2)http://genuineinnovations.itwgbx.com/co2chart/ (3)Michael B. McElroy “The Atmospheric Environment” 2002 Princeton University Press p. 34 figure 4.3a

  • Any carbonic acid, a) it would be a minute amount, and b) butyl rubber is resistant to carbonic acid up to 150F. (1)
  • Over the entire operating temperature range of tires, you would see at most 2 psi difference between gasses(4). At the temperatures and pressures used for tires, no one will even notice the difference between these gasses.

(4)https://powertank.com/truth.or.hype/

There is truth in diffusion rates being higher.

  • CO2 diffuses through rubber much faster than air(5). Hydrogen is the standard “1” at roughly 11L/m^3, gas. Nitrogen is 0.16. Air is 0.22. Argon, 0.26. Oxygen, 0.45. Helium, 0.65. Carbon Dioxide, 2.9. Ammonia, 8.0. Water Vapor 47-110, depending on thickness.

(5)Scientific Papers of the Bureau of Standards, Vol. 16, 327-362 (1920) Scientific Paper 387 (S387), “Permeability of Rubber to Gasses”, July 12, 1990. https://archive.org/details/permeabilityofru1632unse

  • The relative diffusion rates between natural rubber and butyl rubber are as follows(6):

Helium = 27%, Hydrogen = 15%, Oxygen = 5.6%, Nitrogen = 5%, Air = 4.8% and CO2 = 4%.
(6)Exxon Chemical, quoted by Timco Rubber http://www.timcorubber.com/rubber-materials/butyl.htm

  • Combining these, Butyl lets through this many litres per m^3: CO2 = 1.276L; Air = 0.116L; Nitrogen = .088L.

SUMMARY:
While butyl rubber (IIR) is less permeable than natural rubber by far, CO2 diffuses through rubber 11x faster than air. If you have to air up your tires every 9 days, then expect CO2 to last you a day. If you have to air up your tires daily (latex tubes), then expect CO2 to last you a few hours.

RELATED
On a related note, as you keep airing up the same tube, eventually it becomes higher concentration of Nitrogen, because all of the other atmospheric gasses diffuse out of the tube at a faster rate.(5)

Note that Nitrogen is 3/4 of Air(7)(8), and is within 3% of the same Gas Expansion Constant(9). Really hot rubber, has a higher permeability than cold rubber(5). So it is easy to see using Nitrogen in tires is not because of expansion differences, but because it leaks out more slowly.

(7)http://www.britannica.com/EBchecked/topic/10582/air
(8)http://nssdc.gsfc.nasa.gov/planetary/factsheet/earthfact.html
(9)http://www.engineeringtoolbox.com/individual-universal-gas-constant-d_588.html