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


2014-07-26 Duncan Dehydrator 80mi

A great ride with Sharon’s group. Sharon is the navigator and planner. Charles is the Gofer/Dufer/Pilot/Moral Support and most of all, the Grasshopper Remover! :) Also along were Becky, Karl, Steve, Theresa and me.

I started off finding my own cadence which was quite a bit faster than the group; however, around mile 18 they all caught me. Around mile 27, I dropped my chain and wrapped it in the rear derailleur. Took me till the rest stop by the Waurika Dam Bridge Road to catch up. I was pooped.

It was hard to keep salt and calorie levels up. I like going faster downhill, and maybe a little slower uphill. Most of the others were the other way around. We’d usually have a gap of about 100 feet as a buffer, but sometimes I had to use brakes.

We stopped at 30, 50, and 60 mile rest-stops. 60 had flavored ice, and it was good. That helped a lot. I got my second wind and pulled ahead. Karl zoomed, and pulled for a while. I fell off the back, and was passed by Sharon. Karl gave her a run for her money. The rest of the group wasn’t far behind, relatively speaking. I think Sharon & Karl beat me by 3-4 mins, and the same for the rest of the group.

Becky’s been very tired, and wasn’t in the front for the last 15 miles. The tired PLUS the heat were too much. Around 15 miles, I opened a water bottle that was just ice, and dumped it into my shirt. That helped, but not as much as the snow-cone.

Steve and Theresa were a pretty steady, consistent pace. Steve pulled for quite a while too. Throughout the ride, we had several masses of riders join the double-paceline of the CCC group. Sometimes we were the minority of the group, but generally Karl and I… hrm… swept, and the others pulled. They got lots of thanks after the ride.

Overall, the ride had 624 bikers. If the Goatneck wasn’t the same day, it probably would have been bigger. Support was great. Lots of volunteers, perfect snacks, facilities, etc. The best part was use of showers, hot tub, and pool at the Duncan Rec center after! Also, the Chicken Spaghetti was good stuff. Everyone was nice and helpful too.

A++, would ride again.

For HH100, I need to get a long-sleeved sun shirt, stay on top of ride-week stretching, pre-load salt, and get better with rolling snacks. But really, the key is staying cool. At 11am, it was just getting bad, and eating shaved ice, or dousing with cold water was the only way to stay alive.

http://omnitech.net/xaminmo/2014/07/26/2014-duncan-dehydrator/

Not sure what I think about the elevation. It’s about 1000ft higher than Karl’s. I used Baro, and he used iPhone 4S GPS. Both have issues. My + and – match, but who knows. We’ll see if other people post stats for comparison. 24 seconds ago

Also, if I’d thought more, I would have added a couple of miles on the end so I could get another Grand Fondo ride for the year. *sigh*

http://app.strava.com/activities/171381674
80.1mi Distance

4:37:40 Moving Time
2,671ft Elevation (?)
269 Epic Suffer Score
147 Points in the Red

219W Weighted Avg Power

3,306kJ Total Work
353 Training Load
85% Intensity

Heart Rate Analysis
Z1 Endurance < 106 4:08 1%
Z2 Moderate 106 - 141 49:11 18%
Z3 Tempo 141 - 158 2:16:25 49%
Z4 Threshold 158 - 175 1:27:24 31%
Z5 Anaerobic > 175 32s 0%

Power Zone Distribution
Z1 Active Recovery 1 – 142 W 1:03:18 23%
Z2 Endurance 143 – 194 W 1:00:03 22%
Z3 Tempo 195 – 233 W 56:43 20%
Z4 Threshold 234 – 271 W 37:52 14%
Z5 VO2Max 272 – 310 W 24:22 9%
Z6 Anaerobic 311 – 388 W 21:50 8%
Z7 Neuromuscular 389+ W 13:33 5%

http://connect.garmin.com/activity/550259488
Summary
Distance: 79.95 mi
Time: 4:37:42
Avg Speed: 17.3 mph
Elevation Gain: 2,671 ft
Calories: 4,327 C
Avg Temperature: 92.4 °F
Details
Timing
Time: 4:37:42
Moving Time: 4:37:25
Elapsed Time: 5:20:43
Avg Speed: 17.3 mph
Avg Moving Speed: 17.3 mph
Max Speed: 37.8 mph
SpeedPace
Elevation
Elevation Gain: 2,671 ft
Elevation Loss: 2,690 ft
Min Elevation: 953 ft
Max Elevation: 1,208 ft
Heart Rate
Avg HR: 151 bpm
Max HR: 177 bpm
Zones% of Maxbpm
Power
Avg Power: 203 W
Max Power: 895 W
Max Avg Power (20 min): 258 W
Normalized Power (NP): 237 W
Intensity Factor (IF): 0.915
Training Stress Score (TSS): 385.7
FTP Setting: 259 W
Work: 3,375 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 83 rpm
Max Bike Cadence: 113 rpm
Temperature
Avg Temperature: 92.4 °F
Min Temperature: 77.0 °F
Max Temperature: 111.2 °F
Weather
73°
Feels like 73°
0 mph N wind
Humidity 89%


2014-07-23 CCC IBC

Today was the day for flats. Some before, some during, some after.
Hot and humid, but the sun was blocked.
We missed the rain though.

http://app.strava.com/activities/170127007
24.7mi
Distance

1:27:58
Moving Time
633ft

Elevation (?)

46

Suffer Score
218W
Weighted Avg Power

1,069kJ

Total Work

115

Training Load

84%

Intensity

Show Less

I think my HR zones are off… Compare them to my power zones, which seem more accurate based on fee.

Heart Rate Analysis

Z1 Endurance < 106 2:43 3%
Z2 Moderate 106 - 141 1:01:05 69%
Z3 Tempo 141 - 158 20:51 24%
Z4 Threshold 158 - 175 3:19 4%
Z5 Anaerobic > 175 0s 0%

Power Zone Distribution

Z1 Active Recovery 1 – 142 W 24:56 28%
Z2 Endurance 143 – 194 W 16:52 19%
Z3 Tempo 195 – 233 W 13:04 15%
Z4 Threshold 234 – 271 W 11:19 13%
Z5 VO2Max 272 – 310 W 7:25 8%
Z6 Anaerobic 311 – 388 W 6:59 8%
Z7 Neuromuscular 389+ W 7:11 8%

http://connect.garmin.com/activity/548240591
Summary
Distance: 24.67 mi
Time: 1:27:21
Avg Speed: 16.9 mph
Elevation Gain: 633 ft
Calories: 1,161 C
Avg Temperature: 96.5 °F
Details
Timing
Time: 1:27:21
Moving Time: 1:26:51
Elapsed Time: 1:59:06
Avg Speed: 16.9 mph
Avg Moving Speed: 17.0 mph
Max Speed: 28.7 mph
SpeedPace
Elevation
Elevation Gain: 633 ft
Elevation Loss: 656 ft
Min Elevation: 466 ft
Max Elevation: 609 ft
Heart Rate
Avg HR: 133 bpm
Max HR: 168 bpm
Zones% of Maxbpm
Power
Avg Power: 205 W
Max Power: 869 W
Max Avg Power (20 min): 218 W
Normalized Power (NP): 244 W
Intensity Factor (IF): 0.942
Training Stress Score (TSS): 128.0
FTP Setting: 259 W
Work: 1,072 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 81 rpm
Max Bike Cadence: 106 rpm
Temperature
Avg Temperature: 96.5 °F
Min Temperature: 93.2 °F
Max Temperature: 100.4 °F

Weather
95°
Feels like 100°
5 mph NE wind
Humidity 42%


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