Body Energy Usage

I ponder macro-nutrition needs a whole bunch. Here’s what I have handy, though my technical references are scattered and omitted.

There’s always a need for roughage, vitamins, and minerals, which come from foods with very low calories/kilojoules. Aside from that, the three main macros have specific needs.

A body needs 125 grams of carbs for your brain/nerves; just under 1 gram of protein per kilo of lean body mass to maintain tissues/muscles; and around 30g of fat for cellular and neurological structures. This is usually around 1200 kcal per day, but varies by person 10-20 percent.

Anything else you eat is either poop, or gets converted to sugar. Sugar is burned if it’s needed immediately for exercise (growing, standing, walking, cardio, whatever, anything other than sleeping). Any sugar that is not immediately needed is stored in muscles as glycogen, up to around 4% of your muscle mass. All sugar past that is turned into fat and stored in our fat cells.

This is where “whole grains” comes into play. If it’s not ground up, it takes longer to break it down. However, if you take grains, and mill them into a powder, IT IS NOT WHOLE GRAINS. Just because there is fiber in the food does not mean it’s slow to absorb. The less processed the food, the longer time period over which it trickles energy into your body. If it’s super processed, it all absorbs very quickly, and your body may have trouble figuring out what to do with it unless you’re depleted already.

This is also where some insulin resistance comes from, and why diabetics have normal sugar metabolism in their muscles during exercise, even if they are short on insulin, or are resistant to it. Resistance is GLUT4 which causes glucose receptors to move to the cell membrane, but exercise does the same thing – muscle is hungry, it asks for more. Muscle is not hungry, it asks for less, even if you try to overfeed it. Where would it put this excess sugar? It can only store so much.

During exercise, your fat cells can liberate about 90% of your weight in pounds as usable calories per hour. For me, it’s about 260 calories. The gap is made up from glycogen in the muscles, which is good for just about 90 minutes. If you exercise hard, and stop at 60, and rest for 30, those 30 mins still use up that glycogen for delayed processes, cleanup, etc.

Eating carbs cannot provide as much energy as glycogen, but it’s the next best thing. Also, if you’re fasting, your glycogen reserves get burned up pretty quickly. Glycogen is 3:1 water to sugar, so this is why the first week of dieting is so awesome. No, that’s not fat. It’s muscle energy.

Any energy deficiency not covered by food will be covered by muscle damage. About the same number of calories can be broken down out of injured muscle cells. For me, this is a total of muscle and fat sourced calories of about 520 calories per hour. If I exercise for 3 hours with no food, then my power output drops to 130 watts, which is about 520 calories per hour.

The best option to limit muscle damage, limit recovery time, and optimize exercise benefits when going for more than your glycoge, is to eat as much every hour as you burn, minus the calories that can come from fat. Staying carb focussed can give more energy, and can be easier to absorb, though for some people, this slows the breakdown of body fat.

Staying fat focussed keeps the fat burn mechanisms running, but it takes twice as much oxygen, which means you’re hear-rate limited. It’s less about muscle conditioning then, and more about cardiovascular improvement.

Staying protein focussed is tougher on the kidneys. The aminos have to be converted for use as fuel, and that’s a lot of extra ammonia to pee out. That can be an issue when dehydration might already be at play.


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.

Impediments
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:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315445/
https://www.ncbi.nlm.nih.gov/pubmed/3899806
http://www.medscape.org/viewarticle/438374

Exercise may increase glucose sensitivity:
https://www.ncbi.nlm.nih.gov/pubmed/3899806

While glycogen is being replenished, glucose uptake by muscles in normal. GLUT4 is transported to the membrane during exercise, even in absence of insulin.
http://diabetes.diabetesjournals.org/content/62/2/572
http://physiologyonline.physiology.org/content/20/4/260.full
http://www.sciencedirect.com/science/article/pii/S1550413107000678


Calories

This is what SEEMS to make the most sense for me. No *way* is easy, but this seems the least hard.

Energy Plans:

  • Defer first meal until actually hungry (9:30a-12:30p for me)
  • Keep each meal before 3:30pm around 12% of my daily intake.
  • Eat before I get ravenous (around every 2 hours).
  • Try to keep a reserve of about 25% of my calories for the evening.
  • Don’t be TOO aggressive (20% deficit is okay, but 40% is not).

Procedures:

  • Keep extra servings away from my plate/bowl.
  • Split up snack/mini-meals when I’m not hungry.
  • Stay busy (yay computer!)
  • You have to exercise, because your body will reduce your BMR to keep from losing fat reserves.
  • Hungries are worse the day AFTER exercise, so save your calories for tomorrow.

Foods:

  • Lots of broths, leaves, fresh veggies to add bulk, and fill in when I’m STILL HUNGRY!
  • Make sure I get the food groups and vitamins daily / weekly rather than every meal.
  • UMAMI: Your tongue creates Peptide YY it detects meat, glutamate, etc. Reduces hunger by 30% in the lab.
  • VITAMIN A: Hunger hormones are produced by fat cells. Empty fat cells do not get recycled without Vitamin A.
  • VITAMIN D: Vitamin D is blocked by Vitamin A, and is deficient for many indorsy people.
  • CALCIUM: Requires Vitamin D to be absorbed. Prevents brittle bones.

Some days will be better than others. Don’t give up. Keep tinkering.


Italian Cream Cake

Sharon ran across a recipe that looks amazing. It is very similar to my mom’s recipe, except they use melted butter in place of the oil+butter_flavoring; and they use twice as much icing.

reference: https://www.facebook.com/sharon.haney5/posts/10154380633143017
source: http://imjussayin.co/italian-cream-cheese-cake-recipe/

Italian Cream Cheese Cake Recipe

Ingredients
1/2 cup butter, softened
1/2 cup shortening…
2 cups sugar
5 eggs, separated
1 teaspoon vanilla extract
2 cups all-purpose flour
1 teaspoon baking soda
1 cup buttermilk
1-1/2 cups flaked coconut
1 cup chopped pecans

CREAM CHEESE FROSTING:

2 packages (one 8 ounces, one 3 ounces) cream cheese, softened
3/4 cup butter, softened
6 cups confectioners’ sugar
1-1/2 teaspoons vanilla extract
3/4 cup chopped pecans

Directions
In a large bowl, cream the butter, shortening and sugar until light and fluffy. Beat in egg yolks and vanilla. Combine flour and baking soda; add to creamed mixture alternately with buttermilk. Beat just until combined. Stir in coconut and pecans.

In a small bowl, beat egg whites until stiff peaks form. Fold a fourth of the egg whites into batter, then fold in remaining whites. Pour into three greased and floured 9-in. round baking pans.

Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks to cool completely.

In a large bowl, beat cream cheese and butter until smooth. Beat in confectioners’ sugar and vanilla until fluffy. Stir in pecans. Spread frosting between layers and over top and sides of cake. Store in the refrigerator.


For reference, Here is my mom’s recipe, slightly annotated by me. She kept it on a 3×5 card in her recipe box, but it might have been something she got from her mom.

Mom’s Italian Cream Cake Recipe

Ref: http://joshdavis.livejournal.com/1168945.html?view=3701297

Set oven to 350 (preheating)

Cream well:
2 cups sugar
1/2 cup shortening
1/2 cup oil
1/2 tsp vanilla
1/2 tsp butter flavor

Add 5 yolks (emulsifiers), one at a time, and stir after each one.

Once it’s all creamed, add:
1 cup buttermilk

Then, add the dry team
2 cups flour
1 tsp soda
1 cup Angel Flake coconut (Canned is better than dry bagged)

Add the whites
Beat 5 egg whites until stiff
Fold egg whites gently into batter

Bake the cake
Pour equally into 3 round 8″ cake pans.

Bake for 20-25 minutes at preheated 350 degrees F.

Melt and mix the icing in a double boiler
8oz cream cheese
1 stick margarine or butter
1/2 tsp vanilla
1/2 tsp butter flavor

Once melted, add:
1 box powdered sugar

Once smooth, add:
1/2 cup chopped pecans

Cool icing by placing pan/bowl in cold water.

Once the cake is out and cooled, spread the icing between layers, then on the top and sides.

Let set up overnight in the fridge.

Note: Individual slices freeze very well and are extremely tasty while still frozen.


Tasty!

Butternut squash with coconut butter and cinnamon. Best food ever. TYVM slavetrunks, I mean Erica!

Unfortunately, I’m apparently developing a mild allergy to coconut. I have a very slight case of pharyngitis from sleep deprivation, and the pureed coconut texture is the same pattern of sensation as the sparkles I feel since having consumed it with supper.

I better back off, because I love coconut. Don’t want to ruin grated, chunk, and candied coconut just for this magical elixer I’ve survived without until now.

IMG_1258.JPG


Sanger Chase Ride

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

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

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

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

Continue reading


Men’s Ride

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

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

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

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


Solo(w) Lunch Ride

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

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

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

Heart Rate Analysis

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

Zone Distribution

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

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

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

Timing

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

SpeedPace

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

Elevation

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

Heart Rate

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

Power

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

Cadence

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

Temperature

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

Laps

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

Weather

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

Additional Information

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

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%

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/


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%


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%


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%


Peach Pedal 2014

Group ride in Weatherford, 61 miles from weatherford HS.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Avg HR: 152 bpm
Max HR: 177 bpm

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

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

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

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


75mi Grand Prairie Ride

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Avg HR: 147 bpm
Max HR: 181 bpm

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

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

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

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

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

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

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


SALTY!

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

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

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

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

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

Muscles sore, but no cramps in 20 hours.

I had ham today, and still want movie popcorn.


2014-06-21 Krum 71

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

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

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

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

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


2014-06-17 Ladies’ Ride

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

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

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

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

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

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

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

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

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

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

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

Avg HR: 142 bpm
Max HR: 171 bpm

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

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

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

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


2014-06-14 Twisted Ride

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

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

Distance: 51.53 mi
Calories: 2,656 C

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

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

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

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

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

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

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

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


2014-06-07 Cadence+Fuzzy’s Denton

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

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

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

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


06/04/2014 Lunch Ride 180mm

Another test ride with 180mm cranks with the Kinesis frame.  My leg muscles really do not know what to do with the different crank length, but my speed is good.  Everything is adjusted decently, though dropping to the inner ring takes a harder lever push.  (It’s a 105 triple shifter, limited to 2x mode.)  Lubed all over the spokes and re-set the magnet and cadence sensors.  Still getting a squeak on the rear wheel.  Hrmmmmm

Distance: 2.66 mi
Calories: 195 C

Time: 12:43
Moving Time: 12:25
Elapsed Time: 1:55:10

Avg Speed: 12.6 mph
Avg Moving Speed: 12.9 mph
Max Speed: 24.7 mph

Elevation Gain: 148 ft
Elevation Loss: 184 ft
Min Elevation: 542 ft
Max Elevation: 597 ft

Avg HR: 141 bpm 78 % of Max
Max HR: 156 bpm 86 % of Max

Avg Temperature: 100.4 °F
Min Temperature: 84.2 °F
Max Temperature: 109.4 °F

http://app.strava.com/activities/149499176
http://connect.garmin.com/activity/513894096


Bike 4 Bears

We sort of did the 30 mile route, but avoided hilltop, and added miles off-route. Also, includes the ride to and from Bikes Plus. Ride support included snacks, water and ice at the mid point, and the same plus gatorade, chips, cookies, beer, BBQ and burritos at the end.

Also, adjusted my max HR. With the new (better) strap, and a year later, I’m not hitting 191 BPM. I’m peaking around 180. Based on DigiFit, that’s pretty close to my calculated MHR (191.5 − [0.007 × Age2] ). That may change as things heat up though.

Distance: 57.10 mi
Calories: 2,893 C

Time: 3:31:27
Moving Time: 3:30:39
Elapsed Time: 5:05:58

Avg Speed: 16.2 mph
Avg Moving Speed: 16.3 mph
Max Speed: 36.0 mph

Elevation Gain: 2,080 ft
Elevation Loss: 2,064 ft
Min Elevation: 552 ft
Max Elevation: 736 ft

Avg HR: 149 bpm
Max HR: 180 bpm

Avg Power: 268 W
Max Power: 1,300 W
Max Avg Power (20 min): 396 W

Avg Bike Cadence: 80 rpm
Max Bike Cadence: 138 rpm

Avg Temperature: 77.4 °F
Min Temperature: 75.2 °F
Max Temperature: 84.2 °F

http://connect.garmin.com/activity/510819939
http://app.strava.com/activities/147748123
http://tpks.ws/iVkm
http://www.mapmyride.com/workout/590097229
http://runkeeper.com/user/xaminmo/activity/364758627
http://www.endomondo.com/workouts/349417515/15893321

Calculated from http://ns1.omnitech.net/cycle/
77.5 Rider’s Height (inches)
38.6 Rider’s Age (years)
28.1 Cyclist’s Body Fat (Percent)
260 Cyclist’s Weight (lbs)
33 Bike’s Weight (lbs) (need to re-weigh this)
16.3 Average Speed (mph)
57.31 Miles Traveled
2080 Total Ascent
3.1516 Hours (calculated)
3408 Food Energy in kCalories (Net work 809.5 kCal or 0.941447 KWH or 3210.207 BTU )
267.8 Average Watts

Planned Route:
http://www.strava.com/routes/398979
http://www.mapmyride.com/routes/view/430313362


2014-04-19 Campion Granada

North Campion Trail from Valley Ranch to Las Colinas for lunch at Granada Market (Mediterranean food).

Karl and I played off each-other for a burst of 18-22mph. It was a good challenge.

No edits. I’m tired and lazy. Temps are 10F high, and power isn’t calculated.

Garmin Summary
Distance: 15.82 mi
Time: 1:05:56
Avg Speed: 14.4 mph
Elevation Gain: 344 ft
Calories: 1,107 C
Avg Temperature: 83.8 °F
Details
Timing
Time: 1:05:56
Moving Time: 1:05:40
Elapsed Time: 2:35:07
Avg Speed: 14.4 mph
Avg Moving Speed: 14.5 mph
Max Speed: 25.9 mph
SpeedPace
Elevation
Elevation Gain: 344 ft
Elevation Loss: 335 ft
Min Elevation: 190 ft
Max Elevation: 243 ft
Heart Rate
Avg HR: 157 bpm
Max HR: 184 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 79 rpm
Max Bike Cadence: 190 rpm
Temperature
Avg Temperature: 83.8 °F
Min Temperature: 80.6 °F
Max Temperature: 89.6 °F

Training Peaks:
Peak Speed
2 sec 25.8 mph
5 sec 25.7 mph
10 sec 25.3 mph
12 sec 25.2 mph
20 sec 24.5 mph
30 sec 23.9 mph
1:00 min 22.2 mph
2:00 min 20.8 mph
5:00 min 19.2 mph
6:00 min 19.3 mph
10:00 min 18.7 mph
12:00 min 18.3 mph
20:00 min 16.8 mph
30:00 min 15.0 mph
01:00 hr 14.8 mph

http://connect.garmin.com/activity/483174996
http://www.trainingpeaks.com/av/2XNBJA653B4VDOZTQFARUYZB2M
http://www.strava.com/activities/132098945
http://www.mapmyride.com/workout/542215068
http://runkeeper.com/user/xaminmo/activity/338489066?&activityList=false