Tag Archives: bike

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


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/


2014-07-29 Lewisville Music

Posted by xaminmo

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

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

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

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

Avg HR: 102 bpm
Max HR: 156 bpm

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

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

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

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

20.7mi Distance
1:33:57 Moving Time
653ft Elevation (?)
26 Suffer Score
178W Weighted Avg Power
743kJ Total Work
86 Training Load
69% Intensity

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

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


Read Derailleur

Posted by xaminmo

Rear derailleur was acting up after a chain issue saturday.

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

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

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

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


2014-07-26 Duncan Dehydrator 80mi

Posted by xaminmo

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

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

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

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

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

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

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

A++, would ride again.

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

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

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

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

http://app.strava.com/activities/171381674
80.1mi Distance
4:37:40 Moving Time
2,671ft Elevation (?)
269 Epic Suffer Score
147 Points in the Red
219W Weighted Avg Power
3,306kJ Total Work
353 Training Load
85% Intensity

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

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

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


2014-07-23 CCC IBC

Posted by xaminmo

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

http://app.strava.com/activities/170127007
24.7mi
Distance
1:27:58
Moving Time
633ft
Elevation (?)
46
Suffer Score
218W
Weighted Avg Power
1,069kJ
Total Work
115
Training Load
84%
Intensity
Show Less

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

Heart Rate Analysis

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

Power Zone Distribution

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

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

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