Category Archives: cycling

All things related to bicycles.

2014 HH100.org Hotter’n Hell Hundred

Posted by xaminmo

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

Posted by xaminmo

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

Posted by xaminmo

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

Posted by xaminmo

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

Posted by xaminmo

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

Posted by xaminmo

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:

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

Posted by xaminmo

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) $$$
*** I delayed on these for following rider(s)
### I was depleted here and having trouble
$$$ 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

Posted by xaminmo

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

Posted by xaminmo

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

Posted by xaminmo

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/