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*

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%

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
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
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
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
Avg Bike Cadence: 83 rpm
Max Bike Cadence: 113 rpm
Avg Temperature: 92.4 °F
Min Temperature: 77.0 °F
Max Temperature: 111.2 °F
Feels like 73°
0 mph N wind
Humidity 89%

2014-06-21 Krum 71

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.

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

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


2014-02-22 Gran Fondo 2

Over 130km!  Thanks to the group that rode with me, and extra thanks to Sharon, Betty, and Norm who rode the whole loop.

VERY windy, making the return tough. Looks like we had about 15mph wind (or so). Varied from 12-30.

All stats corrected here and on Garmin Connect. Wrong on Strava (no wind wonders). Runkeeper is close.

Distance: 81.73 mi
Calories: 5,247 C

Time: 5:41:48
Moving Time: 5:38:41
Elapsed Time: 9:02:47

Avg Speed: 14.3 mph
Avg Moving Speed: 14.5 mph
Max Speed: 33.2 mph

Elevation Gain: 2,687 ft
Elevation Loss: 2,687 ft
Min Elevation: 540 ft
Max Elevation: 766 ft

Avg HR: 142 bpm
Max HR: 182 bpm

Avg Power: 363 W
Max Power: 1,292 W
Max Avg Power (20 min): 512 W

Avg Bike Cadence: 79 rpm
Max Bike Cadence: 122 rpm

Avg Temperature: 66.5 °F
Min Temperature: 52.6 °F
Max Temperature: 77.8 °F


Grapevine Trails

32.1 mi, 4:32:51
Breakfast was 4-5oz of link sausage, plus 3-4oz of corn flakes, and almost 2 cups of almond milk. My pack had 2L of ice, 14 teabags of brew water, and some electrolyte mix. Mix of sunny and cloudy. Took about 40 mins to get to the trails, and the park was not open.

I didn’t have cash, so I looped back and took a dirt road across a hay field to a well-used trail entrance that dropped me off at W4. I rode out to W1, with a 180cal protein bar around W2. I refilled my pack with tap water, and had a second protein bar at the MADD pavillion.

The protein bars didn’t really help as much as I’d liked, and about 2h and 45m in I was well into the wall. E1 was WAY more difficult than all of W1-4 combined. I had my first wipeout… and it was stupid: Gentle curve, light sand… I looked back to see if it was a cyclist coming, and that, plus the sand, was just enough to send me slightly off the edge into some rough, dried-track mud. Rear wheel slid out. Bike seat frogged me in the perineum, which was very uncomfortable for the next half mile.

I got to something in E3, and was pretty much spent. The “something” looked like a vertical wall with rock steps, but later I saw someone else ride up it.

WTF? FTS. I walked up, and on the other side was a beautiful section of lake. I couldn’t continue… I kept looking at it for about 5 minutes, and then Seth, a single-serving trail buddy jogged up. We hit the water for about 20 mins, which was great. Lots of talking about running and cycling, and just enjoying cooling off in the water.

After, I had a litre of warm water, and no food to carry me the rest of the way out, but it turned out to only be another half mile or so to the W4 marker that lead to my exit.

I cut back through the neighborhoods and got back to 3040 and 2499. There, Chick Fill-A was kind enough to provide a grilled chicken sandwich, a few waffle fries, and a couple of litres of iced tea.

As if by magic, my energy levels returned, and the ride home was awesome. Some sunshine, but lots of shade, then a little overcast. I rode in a lot higher gear than I thought I could, and made it home from there in about 35 minutes.

This is by far my longest ride, and my best ride. The trails were challenging, and even with several walk-downs and walk-ups, I had a blast. Now, we’ll see if I can walk tomorrow.

I’m still sooo far away from having nutrition worked out for my rides. I can tell you though that at 1.5 hours, energy levels begin falling, no matter what I had for breakfast. If I eat 200 calories in an energy bar, that’s good for less than 30 mins, but a chicken sandwich is good for another hour or two. I’ll probably end up lugging real food with me, or planning food stops along the route. Though, not Waffle house.