Calories per Mile

This is a SWAG for calories burned cycling 12-15mph:

  • Divide your feet climbed by 10.
  • Divide again by your average MPH.
  • Add that to your total miles.
  • Multiply the new number by the weight in pounds of you, your bike, and everything you’re carrying.
  • Multiply the new number by 0.105 (or divide by 9.5).
  • (Use 0.115 or 8.7 if you only know your own naked wake-up weight.)
  • That is pretty close to your calories burned for the ride.
  • Baseline here is me, 6’5″, anywhere between 250 and 290 pounds plus bike weight (any bike).

BMR is not a part of this SWAG:

  • BMR is how much you burn in 24 hours of sleeping.
  • Most people are around 9kcal per pound per day.
  • BMR and is not based on your activity level (see TDEE).
  • BMR is based in your microcellular efficiency, and is influenced by hormones.
  • If you are on severe caloric restriction, it goes down.
  • Thyroid issues can affect this either way.
  • Baseline here is me, at 285 pounds, and averaging 2550 kcal per day.

Faster speeds pick up exponentially more wind resistance.

  • Twice the airspeed has four times the wind drag.
  • Higher density altitude has proportionally less drag.
  • Shorter and narrower shouldered people people have less wind drag.
  • Fatter people are slightly more aerodynamic, so the increased wind profile is not THAT much of an issue.
  • Cycling 10mph into a 5mph headwind has as much wind drag as cycling 20mph with a 5mph tailwind.
  • 12-16mph is the 50% transition for wind vs other factors on flat ground. (13mph for me at 6 sqft)
  • Baseline here is me, with about 6 square feet of frontal area, about 22 Watts at 10mph, and about 150 Watts at 20mph, just for wind.

Rolling resistance is a big part of drag.

  • Increases linearly with speed (2x speed is 2x the rolling drag).
  • Lower weight is better (because tiny bumps have to push you UP over them).
  • Race tires can be half the CRR of average tires.
  • Wider tires are better by around 1% per mm with 23mm as baseline.
  • Baseline is me, at 310 total, 31W at 10mph, or 61W at 20mph on 1% grade.

Routes with less uphill than downhill will cost fewer calories.

  • Increases linearly with speed (2x speed is 2x the gravity drag).
  • 1% uphill is 2x the drag of rolling resistance. 2% is 4x.
  • Lower weight people do way better on both gravity and CRR.
  • Baseline is me, at 310 total, 62W at 10mph vs 124W at 20mph on 1% grade.

Good links:


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


Bicycle cross-chaining

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

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

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

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

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

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

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

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

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

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

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


HEATMAPS!

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

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

Anyway, here they are:
Cycling: http://www.strava.com/athletes/2411233/heatmaps/755521fe

Running: http://www.strava.com/athletes/2411233/heatmaps/58a361f3


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


Leaderless Ride

Sharon was ill, so a few of us rode from the duck pond.
Karl, Kathy, Jim, Becky, Darrell and I.
Was a pretty easy pace other than a couple hill sprints for fun.
We stopped at the Wal-Mart grocery-only at 2499 and 3040,
and stopped at the Farmer’s Market at I35 and Garden Ridge.
I’m missing a chunk from Wal-Mart until almost to LakeSide.
We were going to check out the Loozvil parade, but we were early.
Overcast for much of the ride was welcome.
Continue reading


North DFW Group Saturday Rides

These are the summer times.
These usually move an hour later with the time change.
Join the clubs’ online forums (or facebooks where availble),
since sometimes ride leaders are ill, have other plans, etc.

Carrollton Cycling Club has two standing Saturday rides:

  • Al has a 7:00am, 45-60 mile ride, at a challenging pace, starting from Coppell’s Andrew Brown Park – East.
  • Valerie has an 8:00am, 38 mile ride at a moderate pace from the Carrollton Gazebo on Broadway, south of Belt Line, close to I-35E.
  • http://www.carrolltoncycling.com/ccc_rides.html
  • Sharon has a pseudo-official group ride at 8:30am from Cadence Cyclery at a C-group pace. If newbies show up, it’s a 10-mile loop. Otherwise, the regulars tend to ride 30-70 miles around 15mph average, with a food stop on the way back in.

Texas Flyers (Flower Mound) also has two Saturday rides:

  • TX Flyers has a 7:30am, intermediate ride at 16-18mph from from Downing Middle School on Waketon and Bridlewood.
  • TX Flyers has a 9:00am social ride at 15-17mph from Downing. Usually meets the first ride at Cachette.

https://groups.yahoo.com/neo/groups/TXFlyersSocialGroup/info

Corinth Cycling has three Saturday rides:

Shawnee Trail Cycling Club (Frisco) has several rides:


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

Strava Connect?

I accidentally deleted my upload bookmarks, because in Chrome, “T” means new tab in one context, but delete in the bookmarks context. Really stupid. As in ridiculously stupid. As in, how does the product manager remember to breathe, or not to eat their own faeces, stupid.

Anyway, this precipitated me finding the Strava (strive!) upload link, which now recommends linking to Garmin Connect. Now, Garmin Express magically uploads to all of the places I care about.

On the flip side, it’ll sync before I put in any details about the ride… Meh. Whatever.

Looks like power, hrm, timing, and laps all made it over.


2014-08-09 DFW Ride Leaderless #2

SUMMARY: Becky borrowed Theresa’s spare helmet due to forgetting hers. Three of us were late. Karl met everyone on Ripy. Ben and I missed both the start and the late-roll times. Ben dropped after 18 miles of catch-up speed. The group lagged where possible, and despite me missing a turn, I joined the group at the Airfield DR bus-stop.

Ref: https://www.facebook.com/photo.php?fbid=10203467275935868

Steve helped with routing/navigating because I had no real clue. We dropped Becky off at Corporate and FM2499. We met Mark’s group at the end of Enzo’s, and refilled fluids/foods.

Ref: https://www.facebook.com/photo.php?fbid=10154430050355627

At Briarhill and FM407, I got a flat. Rather than hold everyone up EVEN MORE, I suggested they roll on. I was only a mile from home anyway. As they rolled, I found out they were going to TCBY, but I still headed home anyway. I was totally beat.

My split averages don’t seem that fast, but I had a lot of high speed during the chase. Also, the heat was really kicking my butt. Hard to keep enough salt. I was dizzy at the bus stop, and even after a pause, I never really caught a second wind.

I learned that if I offer a suggested route, that makes me the de-facto route master. I’m *not* a good navigator, mostly because I just don’t have the miles to have all of these places memorized.

http://app.strava.com/activities/178008688
52.5mi Distance

3:31:37 Moving Time
1,686ft Elevation (?)
225 Extreme Suffer Score

200W Weighted Avg Power

2,109kJ Total Work
237 Training Load
77% Intensity

Personal Records

City Trail Briarhill to 2499 (#13) - 2:31 - 20.2m/h (29.5 max) - 279W (max 674)
Grapevine Dam "DAMN" (#514) - 7:17 - 17.4m/h (27.5m/h max) - 247W ***
Dam South (#479) - 8:56 - 17.7m/h (27.5 max), 255W (774 max) ***
Texan Train Sprint to Shell Station (#203) - 16.2m/h (19.7 max) - 139W (429 max) ***
West DFW sprint (#294) - 19.3m/h (25.5 max) - 183W (607 max) ###
161 FR - Beltline to railroad overpass (#93) - 32.5m/h (38.5 max) - 175W (1082 max) $$$
      • I delayed on these for following rider(s)
      1. I was depleted here and having trouble

$$$ Karl got over 40mph here. Impressive!

Another interesting record, my 3rd best on this segment, “161 Toll Booth Sprint”. I averaged 25.2, peaked at 38mph, but I averaged 30 watts. Can we say downhill? :) This was only #168. #1 is 38.9mph. My current cassette stops at 12T on 50T front. My 9-speed is now 11T on 53T, but no power meter. We’ll see what I do there, but probably I’ll move my PM cranks over to the 9-speed until I can convert it to 10-speed.

http://connect.garmin.com/activity/561022075
Summary

Distance:	52.46 mi
Time:	3:28:01
Avg Speed:	15.1 mph
Elevation Gain:	1,686 ft
Calories:	3,182 C
Avg Temperature:	97.8 °F

Timing

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

SpeedPace

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

Elevation

Elevation Gain:	1,686 ft
Elevation Loss:	1,713 ft
Min Elevation:	431 ft
Max Elevation:	617 ft

Heart Rate

Avg HR:	154 bpm
Max HR:	182 bpm
Zones% of Maxbpm

Power

Avg Power:	173 W
Max Power:	1,082 W
Max Avg Power (20 min):	233 W
Normalized Power (NP):	227 W
Intensity Factor (IF):	0.875
Training Stress Score (TSS):	263.7
FTP Setting:	259 W
Work:	2,144 kJ

Cadence

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

Temperature

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

Weather

Temperature: 82°
Feels like: 86°
Wind: 9 mph SSW
Humidity: 66%

Bike Stuff

Lots of bike stuff done today.

The R600 from Mark is in good shape. Bearings “looked” good, but the old grease had shiny flakes. Replaced the bearings and grease. Cones and races looked fine. Braking surface is at probably 40%, so I scuffed it a little with a diamond file, and deburred it all around.

Replaced the missing spoke from the donor R550 and got lateral true in good shape. I’m not sure about dish, but it’s within 4mm. There’s 2mm hop (dip really), but I got tired of messing with it. The spoke nipples are at the hub, and I kept turning them the wrong direction. I think one of the spoke heads is going to pull through. It seemed a little deeper in it’s seat washer than the others.

I have to say this is just about the tightest rim I have ever mounted a tire on. First bead of a gator was painfully snug, and I couldn’t reposition the tire without popping it back over the rim. The second bead absolutely required a steel lever. On the flip side, it was really happy to take 120psi.


The R550 wheel is now missing 2 spokes, and the cone is damaged from the previous owner riding with the cones over-tightened. Also, one race had faint rust from having been wet, but it wiped out. I cleaned, repacked, and reset cone spacing. It’s as good as it can get without putting money into it. Basically, it’s a spare parts. It’s almost exactly the same as the R600 wheel, though the R600 axle, cones,and hub seem a tiny bit lighter, and the dustcap is black plastic vs chromed plastic. The 550 finish is bead blasted, vs the 600 which is mirror finish.


Helped mark install some new Ksyrium Elite wheels. Adjusted lateral true, and sent him for a 1.85mm spacer (11-speed hub, 10-speed cassette). Adjusted brake tension and rewrapped the bar tape from the hoods up. Test ride was good, and his speed sensor is working properly.


New black bike is coming together. Installed the replacement chainrings on my DurAce 180mm Square Taper (1990s?). XT pedals installed. Rival brakes are installed and adjusted. Wrong color of cables came, but Ice Grey is good with Ben. I wanted black-carbon but I’m settling for plain black. I need to install the speed/cadence sensor and the saddle bag from the old black bike.

The only parts I need are cables and rear wheel. The black cables show up tomorrow. I may be able to pick up an R10S rear from Ben on the promise of helping him build up his project bike when all the parts come in. We’ll see what a 20-spoke rear wheel is like with me on it, but ideally, it’d be temporary until my other wheels come back from Easton.

Then, all that’s left will be fit/comfort adjustments, and maybe throwing the wheels onto a truing stand.


Picked up a 17mm cone wrench, and have blue and mavic spoke wrenches on order. Also, ordered some cassette spacers for 10-on-11, 10-on-8/9/10, and another gigpack of shop towels.


2014-08-06 IBC Wed

Was running late, but all of the groups rolled a little late.
A rolled as I drove in, and C rolled as I was putting my helmet on.
There was no B. I didn’t have enough food, so C was okay, but the first half seemed slow.

I’m sleepy, and posting late, so I have nothing more to say.

http://connect.garmin.com/activity/559068694
Summary
Distance: 24.74 mi
Time: 1:42:40
Avg Speed: 14.5 mph
Elevation Gain: 741 ft
Calories: 785 C
Avg Temperature: 98.1 °F
Details
Timing
Time: 1:42:40
Moving Time: 1:42:08
Elapsed Time: 1:53:54
Avg Speed: 14.5 mph
Avg Moving Speed: 14.5 mph
Max Speed: 31.4 mph
SpeedPace
Elevation
Elevation Gain: 741 ft
Elevation Loss: 735 ft
Min Elevation: 488 ft
Max Elevation: 643 ft
Heart Rate
Avg HR: 95 bpm
Max HR: 167 bpm
Zones% of Maxbpm
Power
Avg Power: 148 W
Max Power: 1,170 W
Max Avg Power (20 min): 177 W
Normalized Power (NP): 242 W
Intensity Factor (IF): 0.934
Training Stress Score (TSS): 148.2
FTP Setting: 259 W
Work: 907 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 73 rpm
Max Bike Cadence: 115 rpm
Temperature
Avg Temperature: 98.1 °F
Min Temperature: 93.2 °F
Max Temperature: 102.2 °F
Weather
97°
Feels like 97°
13 mph SE wind
Humidity 35%

http://app.strava.com/activities/176641019
24.7mi Distance

1:43:37  Moving Time
741ft Elevation (?)
31 Suffer Score

205W Weighted Avg Power

870kJ Total Work
118 Training Load
79% Intensity

Heart Rate Analysis
Z1 Endurance < 106 1:11:46 69% Z2 Moderate 106 - 141 23:43 23% Z3 Tempo 141 - 158 6:57 7% Z4 Threshold 158 - 175 1:11 1% Z5 Anaerobic > 175 0s 0%

Power Zone Distribution
Z1 Active Recovery 1 – 142 W 57:45 56%
Z2 Endurance 143 – 194 W 15:05 15%
Z3 Tempo 195 – 233 W 7:26 7%
Z4 Threshold 234 – 271 W 6:24 6%
Z5 VO2Max 272 – 310 W 4:44 5%
Z6 Anaerobic 311 – 388 W 5:56 6%
Z7 Neuromuscular 389+ W 5:46 6%


2014-08-02 Twisted Alliance Ride

Today’s ride was planned to be 70 miles.  Riders included Mike, Steve & Theresa, Jim and Kathy, Becky, Karl, Glenn, Amanda and me.  From Highland Village, we took Old Justin instead of Crawford Ranch, and ended up 15 mins and 5 miles behind schedule.  From Robson Ranch, we shimmied over to FM165 and took it down behind Alliance Airport, across to old-town Roanoke, with Lunch at Twisted Root.

Group Picture:

Bikes Leaning on Bikes:

Glenn was cramping up, so he sagged back with 50 miles logged.  The rest of us For the ride back, we took 377 instead of Dove/Grapevine for a faster return. Maladies for riders included a couple dropped chains, 1 slow tire leak, some leg cramps, and two people with lower GI issues.  BUT, no one needed new shorts, and everyone survived.

ps, The weather was very nice. It did warm up, but we had lots of cool breeze throughout the morning.

It was a pretty good ride, even if Sharon wasn’t with us. (See photoshopped evidence below!)

http://app.strava.com/activities/174528957
69.2mi Distance

4:32:26  Moving Time
2,635ft Elevation (?)
141 Tough Suffer Score
20 Points in the Red

201W Weighted Avg Power

2,638kJ Total Work
303 Training Load
78% Intensity

Heart Rate Analysis
Z1 Endurance < 106 20:30 8% Z2 Moderate 106 - 141 2:57:42 65% Z3 Tempo 141 - 158 1:02:16 23% Z4 Threshold 158 - 175 11:53 4% Z5 Anaerobic > 175 5s 0%

Power Zone Distribution
Z1 Active Recovery 1 - 142 W 2:01:20 45%
Z2 Endurance 143 - 194 W 45:33 17%
Z3 Tempo 195 - 233 W 29:22 11%
Z4 Threshold 234 - 271 W 23:50 9%
Z5 VO2Max 272 - 310 W 17:19 6%
Z6 Anaerobic 311 - 388 W 17:23 6%
Z7 Neuromuscular 389+ W 16:28 6%

http://connect.garmin.com/activity/555584437
Summary
Distance: 69.20 mi
Time: 4:30:45
Avg Speed: 15.3 mph
Elevation Gain: 2,635 ft
Calories: 2,984 C
Avg Temperature: 89.8 °F

Time: 4:30:45
Moving Time: 4:29:55
Elapsed Time: 6:21:50
Avg Speed: 15.3 mph
Avg Moving Speed: 15.4 mph
Max Speed: 33.2 mph

Elevation Gain: 2,635 ft
Elevation Loss: 2,621 ft
Min Elevation: 385 ft
Max Elevation: 698 ft

Avg HR: 130 bpm
Max HR: 176 bpm

Avg Power: 167 W
Max Power: 1,054 W
Max Avg Power (20 min): 209 W
Normalized Power (NP): 227 W
Intensity Factor (IF): 0.878
Training Stress Score (TSS): 345.7
FTP Setting: 259 W
Work: 2,703 kJ

Avg Bike Cadence: 76 rpm
Max Bike Cadence: 116 rpm

Avg Temperature: 89.8 °F
Min Temperature: 75.2 °F
Max Temperature: 102.2 °F
KDFW Temperature: 73°
Feels like: 73°
Wind: 7 mph NNE
Humidity: 83%

http://omnitech.net/cycling/2014/08/02/twisted-alliance-ride/


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%


Lewisville Music Ride

Ride with several friends, and an unrelated but same surname friend-of-a-friend.
Music was country, but it was good anyway.
Karl and Sharon got photos by some squad cars lit up while the officers were roaming around the bank, looking for someone.

Today was a generally stressful day, so the bike ride was good.
I had a quart of fluid before I rolled, so I didn’t need much in the first half of the ride.

http://app.strava.com/activities/169638092
19.7mi Distance

1:27:34 Moving Time
679ft Elevation (?)
33 Suffer Score

180W Weighted Avg Power

733kJ Total Work
80 Training Load
69% Intensity

Pulse Zones
Z1 Endurance < 106 23:04 26% Z2 Moderate 106 - 141 59:11 68% Z3 Tempo 141 - 158 4:25 5% Z4 Threshold 158 - 175 54s 1% Z5 Anaerobic > 175 0s 0%
Power Zones
Z1 Active Recovery 1 – 142 W 45:25 53%
Z2 Endurance 143 – 194 W 12:13 14%
Z3 Tempo 195 – 233 W 7:43 9%
Z4 Threshold 234 – 271 W 5:27 6%
Z5 VO2Max 272 – 310 W 4:18 5%
Z6 Anaerobic 311 – 388 W 4:56 6%
Z7 Neuromuscular 389+ W 6:21 7%

http://connect.garmin.com/activity/547537974
Summary
Distance: 19.74 mi
Time: 1:25:52
Avg Speed: 13.8 mph
Elevation Gain: 679 ft
Calories: 824 C
Avg Temperature: 94.6 °F
Details
Timing
Time: 1:25:52
Moving Time: 1:25:13
Elapsed Time: 2:52:28
Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 27.8 mph
SpeedPace
Elevation
Elevation Gain: 679 ft
Elevation Loss: 666 ft
Min Elevation: 492 ft
Max Elevation: 650 ft
Heart Rate
Avg HR: 117 bpm
Max HR: 169 bpm
Zones% of Maxbpm
Power
Avg Power: 153 W
Max Power: 1,227 W
Max Avg Power (20 min): 150 W
Normalized Power (NP): 211 W
Intensity Factor (IF): 0.816
Training Stress Score (TSS): 94.4
FTP Setting: 259 W
Work: 785 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 71 rpm
Max Bike Cadence: 128 rpm
Temperature
Avg Temperature: 94.6 °F
Min Temperature: 84.2 °F
Max Temperature: 98.6 °F
Weather
97°
Feels like 97°
11 mph ESE wind
Humidity 37%


Independence Ride

30-45 miles. Oww oww oww my legs hurt. Hip flexors and low back were unhappy to start with. Kind of crampy now.

There’s a BBQ/pool party too, but I’m not able to make that.

http://connect.garmin.com/activity/534497141
Distance: 52.85 mi
Calories: 2,594 C
Bike energy calc says this is about half my actual burn, but this is firstbeat, which should be good.
So anxious for power meterrrrrr.

Time: 3:23:43
Moving Time: 3:23:07
Elapsed Time: 4:14:43

Avg Speed: 15.6 mph
Avg Moving Speed: 15.6 mph
Max Speed: 32.4 mph

Elevation Gain: 2,093 ft
Elevation Loss: 2,142 ft
Min Elevation: 494 ft
Max Elevation: 753 ft

Avg HR: 145 bpm
Max HR: 182 bpm
Went over 181, which means heat!

Avg Power: 422 W
Max Power: 1,300 W
Max Avg Power (20 min): 506 W
Extrapolated as 2.737x Strava numbers, based on energy calk.

Avg Bike Cadence: 79 rpm
Max Bike Cadence: 131 rpm

Avg Temperature: 89.9 °F
Min Temperature: 82.4 °F
Max Temperature: 100.4 °F

http://app.strava.com/activities/161733881/laps
http://ns1.omnitech.net/cycle/
http://www.trainingpeaks.com/av/5BXUHSYMJHCBXHUXUALGJGZKDQ
http://www.mapmyride.com/workout/633519727
http://runkeeper.com/user/xaminmo/activity/386704012
https://www.endomondo.com/workouts/367690709/15893321
http://omnitech.net/xaminmo/2014/07/04/independence-ride/


2014-06-07 CCC IBC

The B group hung off the back of the A group for a while. We were less than 1 mile back until MacArthur, and then we stayed on their wheels until 161. At that point, the group split spread out, and ultimately into 3 chunks.

http://omnitech.net/xaminmo/2014/07/03/2014-06-07-ccc-ibc/
A whole stack of personal records.

http://connect.garmin.com/activity/533795138
Summary
Distance: 27.92 mi
Time: 1:34:14
Avg Speed: 17.8 mph
Elevation Gain: 919 ft
Calories: 1,433 C
Avg Temperature: 91.9 °F
Details
Timing
Time: 1:34:14
Moving Time: 1:33:49
Elapsed Time: 1:50:32
Avg Speed: 17.8 mph
Avg Moving Speed: 17.9 mph
Max Speed: 29.3 mph
SpeedPace
Elevation
Elevation Gain: 919 ft
Elevation Loss: 892 ft
Min Elevation: 410 ft
Max Elevation: 558 ft
Heart Rate
Avg HR: 147 bpm
Max HR: 185 bpm
Zones% of Maxbpm
Power
Avg Power: 190 W
Max Power: 1,300 W
Max Avg Power (20 min): 230 W
ZonesWatts
Cadence
Avg Bike Cadence: 82 rpm
Max Bike Cadence: 121 rpm
Temperature
Avg Temperature: 91.9 °F
Min Temperature: 87.8 °F
Max Temperature: 95.0 °F

http://app.strava.com/activities/161295652

http://www.trainingpeaks.com/av/4IJV2RHHL6BIJ4KCY6WDK5EMF4
00:02:52 Recovery 0-107 bpm Recovery
00:01:25 Zone 1 108-116 bpm Fat Burning
00:18:31 Zone 2 117-134 bpm Endurance
00:26:13 Zone 3 135-147 bpm Aerobic
00:23:14 Zone 4 148-160 bpm Race
00:11:30 Zone 5 161-169 bpm Speed
00:09:25 Zone 6 170-181 bpm Anerobic

http://www.mapmyride.com/workout/632177903
http://runkeeper.com/user/xaminmo/activity/386062514
https://www.endomondo.com/workouts/367144846/15893321


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/


AVERAGE SPEED

Bicycling average speed is an important thing to know when joining groups. If you can’t keep up with a group speed, then you may feel embarrassed, the group may feel resentful, and you might get dropped in the middle of nowhere.

Rough estimates are:

  • Average speed is about 80% of your flat&level speed.
  • Add 15% for group speed vs solo speed.
  • Subtract 10% for each consecutive hour of riding.
  • Subtract 50% or more for uphill speed.
  • Add 100% or more for downhill speed.

The easiest way to figure all of this out is to use a GPS device, a calibrated speed computer, or a smartphone app to figure your average speed for a route.


Bicycle Energy Calculator

This is how a SWAG average power on a bike ride:
http://ns1.omnitech.net/cycle/

My assumptions, recently updated, are:

  • 86F, 600′ elevation, 30% humidity, and 1 atmosphere of pressure
  • 25% human efficiency (racers might be a little more, newbies a little less)
  • 95% bike efficiency (Rusty bearings and flat tires would be less, race-bike better)
  • 0.004 Coefficient of Rolling Resistance (Recently adjusted – on the low side for road, just to be fair).
  • 0.6 Coefficient of Wind Resistance (on the drops, relatively upright, larger mass)
  • 1.1 m^2 frontal surface area (I’m a big guy)
  • One stop every mile (Roughly what I do in Irving).

There are such huge variances in some of these based on intarwebs scientific abstracts that I’m not even sure if this is valid. Whenever I get a power meter, I’ll tweak this to be more accurate. I may get a couple different sized people to ride my bike for comparison. That won’t show any of the Coefficients of Friction directly, nor human or bike efficiencies, or any of these numbers.

There are plenty of other tools out there, such as:
http://www.analyticcycling.com/ForcesPower_Page.html


2014-06-18 CCC IBC Ride

The wind started 16G25, which was tough enough, but we hung off of the A-group most of the way. We made the first loop, but as we came up to Belt Line, the clouds had filled in, lightning in the distance, and painful rain spatters began. We ended the ride with the winds reported 24G32.

I wasn’t really feeling like riding, so yay, maybe? I made it home in time to join the family in watching “The Starving Games”. It is to the “Hunger Games” what “Spaceballs” was to “Star wars”.

Later in the evening, I tried to swap cranks for Mark. What a huge pain in the rump. His front derailleur wouldn’t work with a 50/39/30. The FDs I had available are all top pull and his frame ONLY supports bottom pull due to bottle holder mounts. So, to at least try *something* to fix his chain skipping issue, I dismantled his cranks and deburred both sides of every tooth on the middle ring.

Lo! And Behold! No more chain skipping. Spent about 15 mins perfecting the trim on the FD, because his chainrings are very slightly warped (probably the whole cranks). Then, adjusting the read derailleur to prevent skipping. Really, we need to zero out his cable, but I was tired. It *seems* like it may be back in business for him with no new parts.

http://omnitech.net/health/2014/06/18/2014-06-18-ccc-ibc-ride/

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
16.5 Average Speed (mph) (add 43% of wind speed here for a SWAG)
19 Wind Speed (mph). Excludes gusts.
10.2 Miles Traveled
469 Total Ascent
0.6182 Hours (calculated)
1097 Food Energy in kCalories ( Net work 260.6 kCal or 0.3031 KWH or 1033 BTU )
490.3 Average Watts

http://connect.garmin.com/activity/523663598
Summary
Distance: 10.20 mi
Calories: 1,097 C

Time: 37:08
Moving Time: 36:57
Elapsed Time: 44:26

Avg Speed: 16.5 mph
Avg Moving Speed: 16.6 mph
Max Speed: 26.9 mph

Elevation Gain: 469 ft
Elevation Loss: 499 ft
Min Elevation: 461 ft
Max Elevation: 579 ft

Avg HR: 137 bpm
Max HR: 160 bpm

Avg Power: 490 W
Max Power: 1,300 W
Max Avg Power (20 min): 498 W

Avg Bike Cadence: 83 rpm
Max Bike Cadence: 105 rpm

Avg Temperature: 83.0 °F
Min Temperature: 72.0 °F
Max Temperature: 94.0 °F

http://www.strava.com/activities/155292978/overview
http://tpks.ws/M6dy
http://www.endomondo.com/workouts/359593604/15893321
http://runkeeper.com/user/xaminmo/activity/376691092
http://www.mapmyride.com/workout/613169351/


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/