Cycling Fuel

Max bodyfat you can burn in an hour is roughly 1 gram per 10 pounds, or in calories, 9 times your weight in pounds.

Anything else is food, muscle glycogen, or actual muscle tissue. Glycogen max is about 4% lean muscle mass, which usually is enough for 90 mins, plus or minus. Food is whatever is in your gut, though exercise slows digestion.

Bonk is when you have used up all food, and your glycogen stores, effectively exercising while fasted.

Bonk power is the max sustained energy ouput when you are fasted/bonked. This is fat burn, and muscle breakdown, combines.

Average watts is roughly 1/4 your calories per hour.

Me as an example
I’m 280 pounds, and bonk power for me is 133 watts, which is about 520 calories per hour. Doing that pretty much guarantees cramps from muscle breakdown.

Biking, I tend to burn 750-850 calories per hour, but I can peak at over 1000 in some instances (beginning, well fed, well rested, very driven).

That’s a big gap, because being big, I get more wind drag, which is 50% of your energy above 15mph. I also take more energy to climb a hill.

Downhill is faster, so less benefit (less time spent going downhill), and often waste the energy by riding brakes so as to not plow through others.

I do best consuming 600 calories per hour while riding more than 90 mins.

So, I have to eat the equivalent of a meal every hour to keep up, and reduce cramp risks. Most of that needs to be carbs that break down in less than an hour. Also, I don’t want to have a bathroom break every hour.

Ride Fuel
Sugary colas have phosphate, glucose, and fructose – all good for refueling. Cookies, sandwiches, etc usually are low roughage, good energy density, and include salt. M&Ms were actually designed to be endurance fuel for the army, and they hold up pretty well in a plastic bag.

Basically, all the things that are bad for you normally make great endurance fuel.

As to proper “race fuel”, honestly, it’s too low calorie for someone my size. Some people only need 200 calories an hour to stay fueled, so half banana, a 2″ square of granola, and a swig of gatorade is fine. For me, that would be a whole bunch bananas, and two quarts of gatorade. Just too much bulk.

Add to all that the need for oxygen to build ATP (actual muscle energy chemical). It takes 35% more oxygen to burn blood glucose than intra-muscular glycogen. Fat takes twice as much oxygen as glucose. High heat, humidity, low pressure, altitude, carbonation, and alcohol all reduce oxygen availability. Transport of glucose into the cell takes ATP. Digestion of food takes ATP.

Diabetes, Insulin Resistance, and Metabolic Syndrome
The key there is to not eat much carbohydrate outside of the exercise times. When glycogen reserves are full (muscles recovered), and adipose cells are replete, then why would you need more fuel? That’s the practical wording of the physiology here, despite the perception of a faulty hunger mechanism for the obese, or lack of islets for type I, or the defective signalling in Type II without obesity triggers.

Exercise induced glucose uptake is normal in diabetic muscle cells:

Exercise may increase glucose sensitivity:

While glycogen is being replenished, glucose uptake by muscles in normal. GLUT4 is transported to the membrane during exercise, even in absence of insulin.

Bicycle cross-chaining

Mark loves to prod me about cross-chaining, because it’s formally a naughty-no-no. I thought I’d give some observations, since I am a chronic cross-chainer.

Cross chaining wears the sides of the sprockets, which is never what wears out. I ride like I am a 1×9 unless I’m on hills. No problems. All major makers support 1×11 (single gear in front, all the way back and forth in the rear).

Cross chaining puts a side load on chain pins, so use a chain whose plates don’t pop off. Most are made by KMC, with a brand label on them. I found SRAM branded chains hold up better. SRAM was the first to offer 1×11 drivetrains. KMC branded, Shimano branded, etc would pop a link by 600 miles. Maybe better now, but I have no reason to change brands. Bell chains are just too heavy/slow/frictiony, but work fine. Whippermsn chains are super durable, but expensive. Chains with a dimple or flat pin edge are better than the ones that look like a wite cutter went after them.

Wear on the teeth, ramps, and pins of the cassette/chainrings is due to shifting. Side loads don’t matter much, but heavy loads do. Don’t shift under high load, and they will last longer. If you hear a crunch when shifting because you waited to downshift, that’s more damaging.

Wear on chains is mostly from higher wattage, incorrect lubrication, and grit abrasion. Clean and lube your chain any time you can hear it at all. Try different lubes and see what you like. You can even throw it in a jug of 50wt motor oil, or molten candle wax if you like, but make sure to wipe it off well. Oil only needs to be inside the rollers. Anywhere else attracts grit.

Wattage, well, whatever power you can put into a chain is part of the fun, but if you are 285 pounds like me, and stand to power up a hill, expect more wear.

Lastly, when your chain gets to 0.5% stretched, replace it. Letting it go longer causes additional wear on the sprockets.

The only other issue to bring up is practical, not wear related, and that’s dropped chains.

If you are all the way tiny in the back, and shift up to the big ring in the front, expect to drop the chain off the outside, onto the crank arm.

If you are all the way small in the back, and try to shift to the small ring up front, expect to drop your chain between the cranks and the frame.

If you are fast, you can soft pedal, shift 2-3x in the rear, then shift up front, before losing much momentum. Chain guards and idler arms are not super effective at preventing drops caused by cross chaining.

Bicycle Tire Pressure

Optimal tire size and pressure isn’t always known. Here is a great calculator I use when I set up bikes.

The “Bike + Rider” weight is usually about 10% over your out-of-the-shower weight, and includes your clothes, tool bag, bottles, bike, etc.

The middle calculator automatically shows front and rear tires separately. I recommend that.

For tire sizes, you can pick what you have installed, and see what’s the best pressure for front and rear.

I like to run 2 different sized tires so I can keep the same pressure front and back, but due to frame limits, my rear tire is still too narrow.

If ideal for a road bike is under 80psi, (light riders), then you might consider going with a thinner tire. You’ll find it easier to spin up.

If ideal is over 120psi, you might consider a wider tire, because higher pressures can be harder on rims, tire casings, etc.

If you’re riding dirt, then lower pressures are better, to a point. Under 30psi usually means rock crawling, low speeds, and a tubeless setup. Over 80psi usually means you’ll have traction issues on softer surfaces.

Also. this person’s domain is “Dorky Pants R US”, which is just really great fun.

Posted in cycling | Comments Off on Bicycle Tire Pressure

Disable Strava Live Segments on Garmin

Garmin support says to disable individual segments on your device. Well, new segments show up still, and things get re-enabled. When Segments are enabled, it chews up more battery, just like following a course. Also, Garmin support takes DAYS to respond, and seems to send you to a level zero support queue first.

Strava support was awesome. I got a simple, exact response in three hours. To disable live segments, go to garmin connect. From the hamburger menu in the top left, click the arrow next to segments (way down in the list). Click the button to add it to your dashboard. Now, you’ll see the widget on your dashboard. From there, click the gear on the widget. Choose “Use Garmin Segments”. BLAM! You’re back to not using Strava Live Segments. You can toggle it on and off there, even though the initial enablement is on Strava’s webpage.

I wanted this disabled, because every time I would go near a segment, it would beep at me a few times. If I crossed over the start of a segment, it would beep no less than 15 times before it gave up. This is from an Edge 520 on version 7 code. Maybe it’ll be better in the future, but it’s just a distraction to me. YMMV

Posted in cycling, xaminmo | Comments Off on Disable Strava Live Segments on Garmin

Spinal Health

My critical stretches are:

  • Calf stretch just because it reduces referred pain on hamstring stretches, and because I tore a gastroc once.
  • Hammies get a hurdler stretch or similar. Tight hammies are big, bad back things, and a major problem for me.
  • IT bands get a figure-four, or a leg over stretch to help reduce piriformis syndrome.

Others I enjoy when remembered:

  • Pidgeon pose gets adductors AND IT bands a little, because I cannot really do the splits. This is mostly for 2 days after a long bike ride.
  • Quad stretch, usually just grab my foot behind me and get as much stretch as I can. This is more for my knees than anything.

Core strength I need more of:

  • Planks in all 4 directions also help core. Front plank can be replaced with pushups if form is good. Modified planks/pushups as necessary to prevent strain.
  • Rows, whether off a doorframe, or a table, or with proper equipment, are important. However, a year post-op, and I’m still not really comfortable with twisting under load. I do one arm at a time, and keep my shoulders square. YMMV.
  • Walking / hiking are great for core if it’s more than a few minutes, and more than just on a track or treadmill.

Aerobic/Calorie Burn

  • Road bikes are low impact, but the bending is not always best.
  • Spin bikes are easy to sit upright and get comfy, while burning calories, but the class matters a bunch.
  • Some people run, but if your heel hits the ground, it just hammers your spine.
  • Swimming, if that’s your thing. More of an upper-body thing.
  • NOTE: Stretching after a good warm-up will be much more effective. Also, a good warm-up will break down some of the tight strands the same as stretching, just smaller amounts per step/stroke/whatever. Also, if I don’t stretch after a long bike ride, everything goes bad faster.

Other Stuff

  • There are other body stretches I should do, but I don’t suffer when I don’t do them. The /r/bodyweightfiness has good enough reference that I mostly ditched all of the other lists, charts, and PT printouts for it.
  • Aspirin for NSAID since my family has a history of clots, and Ibuprofen/Naproxen increase clot risks when used long-term.
  • Hot Tubs/showers are awesome for relaxing muscles, preventing cramps, etc.
  • Extra salt when I exercise, because I’m a salty guy. Seriously. I cramp up if I don’t get enough, and this could be 1-2 grams of salt per liter of water consumed, depending on the temperature outside.


I updated my GPS heatmap on Strava. They only do for Cycling OR Running, but nothing else, nor a combined map. *sigh*

So, my walks that had GPS were converted to runs. Some had a little running. It zooms way out, because most of it was in the Bahamas, but there’s a little blob on the trail behind my house. I also have non-GPS chunks at a couple campsites, and in Argyle, but they’re not on any maps.

Anyway, here they are:


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.

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.
  • 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.

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.

  • 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.

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


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


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


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


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


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


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


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


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

Additional Information

Device: Garmin Edge 500,
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:

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%

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


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


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


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


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


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


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


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


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

Additional Information

Device: Garmin Edge 500,
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

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.

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.

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


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 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


Avg Power:	94 W
Max Power:	643 W


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


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

Additional Information

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

2014 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*

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%

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


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 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


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


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


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


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

Additional Information

Device: Garmin Edge 500,
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.

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%
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
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
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
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
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 104 rpm
Avg Temperature: 89.5 °F
Min Temperature: 87.8 °F
Max Temperature: 91.4 °F
View Splits
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
Feels like 96°
6 mph S wind
Humidity 63%
Source: KDFW
Additional Information

Garmin Edge 500,
Elevation Corrections


Power Average Calculations


Use Zeros
Summary Data:


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.

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%
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
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
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
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
Avg Bike Cadence: 74 rpm
Max Bike Cadence: 103 rpm
Avg Temperature: 96.6 °F
Min Temperature: 82.4 °F
Max Temperature: 113.0 °F
View Splits
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
Feels like 84°
14 mph S wind
Humidity 70%
Source: KDFW
Additional Information

Garmin Edge 500,
Elevation Corrections


Power Average Calculations


Use Zeros
Summary Data:


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.

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%

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


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


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


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


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


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


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


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

Additional Information

Device: Garmin Edge 500,
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*
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%

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


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


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


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


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


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


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


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

Additional Information

Device: Garmin Edge 500,
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:

Lots of silly bike lean photos, some of which are online at:
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%
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
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
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
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
Avg Bike Cadence: 73 rpm
Max Bike Cadence: 120 rpm
Avg Temperature: 92.1 °F
Min Temperature: 84.2 °F
Max Temperature: 107.6 °F
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.


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.


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.
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.

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


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


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


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


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


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


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


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.