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.


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


HPrep70

Great ride with lots of friends. No food stops, but lots of rest stops. Very toasty. I’ll update this on facebook later with more details.

http://app.strava.com/activities/181161944

73.1mi Distance
5:01:17  Moving Time
2,267ft Elevation (?)
67 Suffer Score
193W Weighted Avg Power
2,888kJ Total Work
326 Training Load
75% Intensity

Avg Max

Speed	14.6mi/h	32.2mi/h
Elapsed Time	7:13:51

Heart Rate Analysis

Z1	Endurance	< 106	4:26:32	88%	
Z2	Moderate	106 - 141	33:56	11%	
Z3	Tempo	141 - 158	49s	0%	
Z4	Threshold	158 - 175	0s	0%	
Z5	Anaerobic	> 175	0s	0%	

Zone Distribution

Z1	Active Recovery	1 - 142 W	2:17:37	46%	
Z2	Endurance	143 - 194 W	50:49	17%	
Z3	Tempo	195 - 233 W	31:58	11%	
Z4	Threshold	234 - 271 W	24:11	8%	
Z5	VO2Max	272 - 310 W	17:16	6%	
Z6	Anaerobic	311 - 388 W	20:22	7%	
Z7	Neuromuscular	389+ W	18:35	6%	

http://connect.garmin.com/activity/566580352
Summary
Distance: 73.11 mi
Time: 4:59:48
Avg Speed: 14.6 mph
Elevation Gain: 2,267 ft
Calories: 1,381 C
Avg Temperature: 96.6 °F
Details
Timing
Time: 4:59:48
Moving Time: 4:58:14
Elapsed Time: 7:14:02
Avg Speed: 14.6 mph
Avg Moving Speed: 14.7 mph
Max Speed: 32.8 mph
SpeedPace
Elevation
Elevation Gain: 2,267 ft
Elevation Loss: 2,267 ft
Min Elevation: 453 ft
Max Elevation: 724 ft
Heart Rate
Avg HR: 65 bpm
Max HR: 149 bpm
Zones% of Maxbpm
Power
Avg Power: 165 W
Max Power: 840 W
Max Avg Power (20 min): 192 W
Normalized Power (NP): 224 W
Intensity Factor (IF): 0.834
Training Stress Score (TSS): 345.2
FTP Setting: 269 W
Work: 2,960 kJ
ZonesWatts
Cadence
Avg Bike Cadence: 74 rpm
Max Bike Cadence: 103 rpm
Temperature
Avg Temperature: 96.6 °F
Min Temperature: 82.4 °F
Max Temperature: 113.0 °F
Laps22
View Splits
Split
Time
Distance
Avg Speed
Summary 4:59:48.4 73.11 14.6
1 11:04.9 2.56 13.8
2 15:22.1 3.50 13.7
3 12:37.2 3.50 16.6
4 14:09.5 3.50 14.8
5 14:00.2 3.50 15.0
6 15:24.3 3.50 13.6
7 15:07.9 3.50 13.9
8 15:09.3 3.50 13.9
9 15:18.9 3.50 13.7
10 14:59.0 3.50 14.0
11 15:00.3 3.50 14.0
12 12:50.4 3.50 16.4
13 12:24.2 3.50 16.9
14 12:49.6 3.50 16.4
15 14:14.8 3.50 14.7
16 15:27.4 3.50 13.6
17 15:42.4 3.50 13.4
18 13:52.7 3.50 15.1
19 14:15.1 3.50 14.7
20 13:35.9 3.50 15.4
21 3:10.4 0.66 12.4
22 13:11.9 3.40 15.4
Weather
81°
Feels like 84°
14 mph S wind
Humidity 70%
Source: KDFW
Additional Information

Device:
Garmin Edge 500, 3.30.0.0
Elevation Corrections


:

Disabled
Power Average Calculations


:

Use Zeros
Summary Data:
Original


CCC IBC Ride

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

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

2014-07-26 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%


2014-07-23 CCC IBC

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%


CCC Route Cut Short

I had a brief warm-up, and then we started on the B-route. All of us were suffering with the high density altitude, and we bailed at Leland instead of trekking out to 161.

Work is crazy already this week, and very frustrating, so I ate ALL OF THE THINGS at RaceTrack prior to coming home.

http://app.strava.com/activities/169185560
27.1mi Distance

1:37:31 Moving Time
794ft Elevation (?)
86 Suffer Score
39 Points in the Red

222W Weighted Avg Power

1,192kJ Total Work
137 Training Load
86% Intensity

Heart Rate Zones:
Z1 Endurance < 106 3:16 3% Z2 Moderate 106 - 141 19:13 20% Z3 Tempo 141 - 158 51:49 53% Z4 Threshold 158 - 175 22:27 23% Z5 Anaerobic > 175 46s 1%
Based on peak heart rate of 181.

Power Zones:
Z1 Active Recovery 1 – 142 W 26:57 28%
Z2 Endurance 143 – 194 W 17:07 18%
Z3 Tempo 195 – 233 W 15:21 16%
Z4 Threshold 234 – 271 W 12:05 12%
Z5 VO2Max 272 – 310 W 7:58 8%
Z6 Anaerobic 311 – 388 W 8:51 9%
Z7 Neuromuscular 389+ W 8:36 9%
Based on an FTP of 259.

http://connect.garmin.com/activity/546833919
Distance: 27.12 mi
Calories: 1,552 C

Time: 1:36:26
Moving Time: 1:35:48
Elapsed Time: 2:08:48

Avg Speed: 16.9 mph
Avg Moving Speed: 17.0 mph
Max Speed: 28.8 mph

Elevation Gain: 794 ft
Elevation Loss: 837 ft
Min Elevation: 451 ft
Max Elevation: 596 ft

Avg HR: 148 bpm
Max HR: 179 bpm

Avg Power: 207 W
Max Power: 946 W
Max Avg Power (20 min): 221 W
Normalized Power (NP): 249 W
Intensity Factor (IF): 0.962
Training Stress Score (TSS): 147.4
FTP Setting: 259 W
Work: 1,193 kJ

Avg Bike Cadence: 82 rpm
Max Bike Cadence: 113 rpm

Avg Temperature: 97.3 °F
Min Temperature: 91.4 °F
Max Temperature: 100.4 °F
Weather: Partly Cloudy, 93°F, 9 mph SSE wind, Humidity 47%, Feels like 99°F

http://omnitech.net/xaminmo/2014/07/21/ccc-route-cut-short/


Lewisville Music Ride

Three new riders joined us, and 1 peeled off early (we were going a little quick).
Music was really good, but we had a late start due to one of the newbies arriving late.
(What? Sharon wait for someone? I know!)

http://omnitech.net/health/2014/07/15/lewisville-music-ride
http://app.strava.com/activities/166536214
http://connect.garmin.com/modern/activity/542478529

Distance: 20.58 mi
Calories: 1,019 C

Time: 1:29:34
Moving Time: 1:29:00
Elapsed Time: 2:47:07

Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 27.4 mph

Elevation Gain: 768 ft
Elevation Loss: 755 ft
Min Elevation: 520 ft
Max Elevation: 657 ft

Avg HR: 128 bpm
Max HR: 173 bpm
Zones% of Maxbpm

Avg Power: 168 W
Max Power: 920 W
Max Avg Power (20 min): 161 W
Normalized Power (NP): 236 W
Intensity Factor (IF): 0.858
Training Stress Score (TSS): 109.0
FTP Setting: 275 W
Work: 898 kJ

Avg Bike Cadence: 74 rpm
Max Bike Cadence: 104 rpm

Avg Temperature: 91.1 °F
Min Temperature: 84.2 °F
Max Temperature: 109.4 °F
Weather: 91F, 14mph NNE, 23% RH, partly cloudy.

https://www.facebook.com/karlitos.stephens/posts/10152515976363076
https://www.facebook.com/photo.php?fbid=10152231082413017
https://www.facebook.com/sharon.haney5/posts/10152231082428017


Rained Out

Most people bailed before the ride,
due to impending weather.

The rest of us started the ride backwards.
The rain was blasting past my glasses,
and lightning started to happen within 5 miles.

We aborted, rode back, packed in,
and a few of us went to Fuzzy’s in Grapevine.

http://omnitech.net/xaminmo/2014/07/14/rained-out/

http://app.strava.com/activities/166070591
http://connect.garmin.com/activity/541820706
Distance: 5.05 mi
Calories: 176 C

Time: 20:52
Moving Time: 20:43
Elapsed Time: 22:55

Avg Speed: 14.5 mph
Avg Moving Speed: 14.6 mph
Max Speed: 19.3 mph

Elevation Gain: 144 ft
Elevation Loss: 135 ft
Min Elevation: 463 ft
Max Elevation: 509 ft

Avg HR: 108 bpm
Max HR: 135 bpm

Avg Power: 166 W
Max Power: 652 W
Max Avg Power (20 min): 147 W
Normalized Power (NP): 191 W
Intensity Factor (IF): 0.696
Training Stress Score (TSS): 16.4
FTP Setting: 275 W
Work: 207 kJ

Avg Bike Cadence: 81 rpm
Max Bike Cadence: 96 rpm

Avg Temperature: 86.4 °F
Min Temperature: 78.8 °F
Max Temperature: 91.4 °F

Thunderstorms with Rain
Feels like 88°
13 mph W wind
Humidity 52%


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/


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


Sat Krum Ride Plans

Riding HV, Argyle, Ponder, Krum, Denton, HV tomorrow morning. Water stops in Ponder and Krum. Food stop at Cartwright’s Ranch House.

I’m not certain about riders and winds, but I’m expecting to average 16mph on the way up, and 13.5mph on the way down.

I guess I should re-connect my front derailleur. :)
http://www.mapmyride.com/routes/view/449816512
http://omnitech.net/xaminmo/2014/06/20/sat-krum-ride-plans/


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


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


2014-05-28 ZOOOOMMMMM

Sharon split off as a second, faster-paced ride. There were 5 at the start. Beverly rolled a little late, and I rolled about a minute late. I sprinted and didn’t catch them until crossing Belt Line on Royal. The intermediate/advanced group was first, then 2 cars, then Sharon’s group of 6, then 2 cars, then me. I struggled up the hill, and passed 2 ladies to catch up to the front 4: Sharon, Andy, Karl, and Beverly. That’s when Beverly began lagging back, and once we got to the turn-off in the warehouse district, the 3 ladies were nowhere to be found. We waited, and it looked like they joined the no-drop group, so we rode on.

That pause, and we never caught up with the intermediate group. The rest of the ride was pretty much the same average speed, a hard push for me. There were a couple spots where I had to brake, but mostly, there was no coasting. We usually kept at least 90 watts into the pedals.

I’m REALLY proud of my average speed for this distance. This is pretty much a new record for me, even if I don’t break any real metric records.

Distance: 27.78 mi
Calories: 1,622 C

Time: 1:37:00
Moving Time: 1:36:36
Elapsed Time: 1:49:34

Avg Speed: 17.2 mph
Avg Moving Speed: 17.3 mph
Max Speed: 33.6 mph

Elevation Gain: 866 ft
Elevation Loss: 863 ft
Min Elevation: 536 ft
Max Elevation: 684 ft

Avg HR: 149 bpm
Max HR: 180 bpm

Avg Power: 281 W
Max Power: 1,291 W
Max Avg Power (20 min): 315 W

Avg Bike Cadence: 83 rpm
Max Bike Cadence: 118 rpm

Avg Temperature: 75.5 °F
Min Temperature: 72.4 °F
Max Temperature: 81.4 °F

http://connect.garmin.com/activity/509144994
http://app.strava.com/activities/146739083
http://tpks.ws/8o0g
http://www.mapmyride.com/workout/586970395/
http://www.endomondo.com/workouts/347988973/15893321
http://runkeeper.com/user/xaminmo/activity/363101934

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)
17.2 Average Speed (mph)
27.78 Miles Traveled
866 Total Ascent
1.615 Hours (calculated)
1622 Food Energy in kCalories ( Net work 385.2 kCal or 0.447987 KWH or 1527.574 BTU )
277.4 Average Watts
http://ns1.omnitech.net/cycle/


2014-04-24 “Easy Spin”

“Easy Spin” with Sharon, which translates into
“harder than yesterday, plus more wind.”
Pretty depleted, but reward was La Madeleine.

Knees were a little poppy once back on Las Colinas Blvd.
Ran out of oomph once we got to Royal on the final stretch.
Good meeting with Carrollton Cycling Club at La Madeleine’s.
A few hours later, right calf is a little unhappy.
No riding tomorrow, but lots of stretching hopefully.
If I can walk on Saturday, there’s a longer ride there.

Had to adjust my seat once home, and tighten up my BB.
Still need to tighten up the right crank. CREAK.
I think it’s a frame flex (lost cost) issue.
I need to move my 40 degree stem to my other bike,
but then I need to see if the spokes on it still creak.
I might have to send them in to Easton directly.

Distance: 19.92 mi
Calories: 1,367 C
rTSS: 88 (0.79)
Pa:HR 6.85%
Gain: 535 ft
Loss: – 531 ft
Grade: 0.0 %
VAM: 129
VAM W/Kg: 0.6

Time: 1:15:57
Moving Time: 1:15:45
Elapsed Time: 1:19:42

Lap
Total 19.92 mi 1:15:56 (1:19:40)
Lap #1 03.50 mi 0:11:35 (0:12:50)
Lap #2 03.50 mi 0:14:59 (0:15:09)
Lap #3 03.50 mi 0:13:35
Lap #4 03.50 mi 0:13:36 (0:14:20)
Lap #5 03.50 mi 0:11:39 (0:12:32)
Lap #6 02.42 mi 0:10:30 (0:11:13)

Avg Speed: 15.7 mph
Avg Moving Speed: 15.8 mph
Max Speed: 28.1 mph

Peak Speed
2 sec 28.0 mph
5 sec 27.9 mph
10 sec 27.5 mph
12 sec 27.3 mph
20 sec 26.2 mph
30 sec 25.8 mph
1:00 min 24.9 mph
2:00 min 22.9 mph
5:00 min 21.4 mph
6:00 min 19.9 mph
10:00 min 19.2 mph
12:00 min 18.9 mph
20:00 min 17.5 mph
30:00 min 16.6 mph
01:00 h 16.2 mph

Elevation Gain: 249 ft
Elevation Loss: 249 ft
Min Elevation: 410 ft
Max Elevation: 486 ft

Avg HR: 159 bpm
Max HR: 181 bpm

Avg Power: 290 W
Max Power: 1,295 W
Max Avg Power (20 min): 322 W

Avg Bike Cadence: 79 rpm
Max Bike Cadence: 141 rpm

Avg Temperature: 78.3 °F
Min Temperature: 76.0 °F
Max Temperature: 86.8 °F
Wind: Variable West to North, 8 to 22mph.

http://tpks.ws/VffL
http://app.strava.com/activities/133917838
http://connect.garmin.com/activity/486575159
http://www.mapmyride.com/workout/548080298
http://runkeeper.com/user/xaminmo/activity/341766918
http://ns1.omnitech.net/cycle/


2014-03-07 Coppell and Lewisville Ride

Was supposed to ride with Mike out in Justin, but I messed up my schedule (sleep deprivation) and he had a cut-off of 2pm (start at noon or earlier). I barely made it to a 3pm roll near my house. I feel bad about it, but I’m such a zombie that is was probably for the best.

I only had 4 hours sleep and 700 calories today including the ride fuel for this ride. I’m still not hungry, which probably has to do with having between 250 and 360mg of caffeine today.

This ride started into a monster headwind. The new wheels on my bike helped some because they flex less. Also, I re-centered my brakes, which made a huge difference. I didn’t realize how much they were dragging.

I have no idea how the watts is doing. It may be time to buy a power meter and expensive cranks just because.

Distance: 23.61 mi
Calories: 1,675 C

Time: 1:44:07
Moving Time: 1:42:28
Elapsed Time: 2:20:24

Avg Speed: 13.6 mph
Avg Moving Speed: 13.8 mph
Max Speed: 28.3 mph

Elevation Gain: 600 ft
Elevation Loss: 600 ft
Min Elevation: 562 ft
Max Elevation: 720 ft

Avg HR: 141 bpm
Max HR: 175 bpm

Avg Power: 441 W
Max Power: 1,283 W
Max Avg Power (20 min): 538 W

Avg Bike Cadence: 80 rpm
Max Bike Cadence: 123 rpm

Avg Temperature: 64.2 °F
Min Temperature: 61.6 °F
Max Temperature: 74.2 °F

http://connect.garmin.com/activity/456791071
http://app.strava.com/activities/118571467/
http://www.mapmyride.com/workout/500566587
http://runkeeper.com/user/xaminmo/activity/314540061
http://ns1.omnitech.net/cycle/


2014-03-05 16:00 Lewisville Ride with Sharon and Norm

PM ride with Sharon, Norm, Philip and Jim. Norm helped all of us with our cadence and technique.

Distance: 23.95 mi
Calories: 1,304 C

Time: 1:30:22
Moving Time: 1:29:53
Elapsed Time: 1:41:55

Avg Speed: 15.9 mph
Avg Moving Speed: 16.0 mph
Max Speed: 26.8 mph

Elevation Gain: 442 ft
Elevation Loss: 473 ft
Min Elevation: 461 ft
Max Elevation: 622 ft

Avg HR: 148 bpm
Max HR: 182 bpm

Avg Power: 236 W
Max Power: 1,285 W
Max Avg Power (20 min): 260 W

Avg Bike Cadence: 82 rpm
Max Bike Cadence: 117 rpm

Avg Temperature: 51.2 °F
Min Temperature: 49.0 °F
Max Temperature: 68.8 °F

http://connect.garmin.com/activity/455845059
http://app.strava.com/activities/118101318/
http://www.mapmyride.com/workout/499060345
http://runkeeper.com/user/xaminmo/activity/313667318


2014-02-19 Windy PM Ride

Puttering around with Sharon, Norm, Felipe, Mark, and Glenn.
It was more of a social ride, but I couldn’t hear for the wind.
When we picked up the pace, biggest spread was 1/4 mile.

Distance: 21.84 mi
Calories: 1,133 C (adjusted down from 1187)

Time: 1:29:51
Moving Time: 1:28:43
Elapsed Time: 1:52:01

Was hoping for over 15mph, but this is probably better.
I have 130km to ride this Saturday. MOAR REST!
Avg Speed: 14.6 mph
Avg Moving Speed: 14.8 mph
Max Speed: 33.1 mph

Round trip loop, so I averaged these for power calcs.
Elevation Gain: 272 ft
Elevation Loss: 354 ft
Min Elevation: 711 ft
Max Elevation: 824 ft

Adjusted down from sensor error.
Avg HR: 148 bpm
Max HR: 187 bpm

Adjusted for wind and calories.
Avg Power: 243 W
Max Power: 1,277 W
Max Avg Power (20 min): 374 W

I need to fix the hard-coded wind in my calculator.
Figured out Strava’s calculation issue:
They assume zero wind.

Max cadence adjusted down from sensor error.
Avg Bike Cadence: 77 rpm
Max Bike Cadence: 116 rpm

(Temps adjusted down 10F due to Garmin defect)
Avg Temperature: 60.4 °F
Min Temperature: 59.8 °F
Max Temperature: 61.6 °F

http://connect.garmin.com/activity/447978203
http://app.strava.com/activities/114585405
http://www.mapmyride.com/workout/488179825/
http://runkeeper.com/user/xaminmo/activity/307208545
http://ns1.omnitech.net/cycle/


2014-02-15 Aubrey Lunch Ride

2014-02-15 Aubrey Lunch Ride
Long weekend lunch ride with multiple pickup/drop-off groups. Strong wind from the south. Temps were great. Company was great.

Bikes lined up: https://www.facebook.com/photo.php?fbid=10151947314403017
Group Photo: https://www.facebook.com/photo.php?fbid=10151947284273017
Free Cake for first-timers: https://www.facebook.com/photo.php?fbid=10153802768955627
Another Group Photo: https://www.facebook.com/photo.php?fbid=10153802837330627

Distance: 58.97 mi
Calories: 3,449 C

Time: 4:17:07
Moving Time: 4:13:47
Elapsed Time: 6:59:25

Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 32.3 mph

Elevation Gain: 1,916 ft
Elevation Loss: 1,900 ft
Min Elevation: 550 ft
Max Elevation: 763 ft

Avg HR: 148 bpm
Max HR: 185 bpm

Avg Power: 214 W
Max Power: 1,299 W
Max Avg Power (20 min): 306 W

Avg Bike Cadence: 77 rpm
Max Bike Cadence: 122 rpm

Avg Temperature: 60.4 °F
Min Temperature: 49.0 °F
Max Temperature: 74.2 °F

http://connect.garmin.com/activity/445689027
http://www.strava.com/activities/113518196
http://runkeeper.com/user/xaminmo/activity/305218917
http://www.mapmyride.com/workout/484798349
http://ns1.omnitech.net/cycle/


2014-02-13 FM/Coppell After-work ride with Sharon.

2014-02-13 FM/Coppell After-work ride with Sharon.
HR sensor took a couple of miles to wake up, and reported impossible pulses up front.

Distance: 22.59 mi
Calories: 1,595 C

Time: 1:26:47
Moving Time: 1:26:06
Elapsed Time: 1:34:04

Avg Speed: 15.6 mph
Avg Moving Speed: 15.7 mph
Max Speed: 28.2 mph

Elevation Gain: 333 ft
Elevation Loss: 329 ft
Min Elevation: 533 ft
Max Elevation: 700 ft

Avg HR: 173 bpm
Max HR: 184 bpm

Avg Power: 226 W
Max Power: 1,137 W
Max Avg Power (20 min): 266 W

Avg Bike Cadence: 80 rpm
Max Bike Cadence: 109 rpm

Avg Temperature: 61.6 °F
Min Temperature: 56.2 °F
Max Temperature: 68.8 °F

http://connect.garmin.com/activity/444849998
http://www.strava.com/activities/113134735
http://www.mapmyride.com/workout/483632421
http://runkeeper.com/user/xaminmo/activity/304540582

Calories are as calculated by the Garmin, but that reports 50% high (3x Strava).
Power is based on average calculations, which is 65-100% higher than Strava.
http://ns1.omnitech.net/cycle/