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

Calculated from
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:

2014-03-01 Ride: DFW/Hard8

Rode with Sharon, Mike, Norm, Becky, Desiree, and Nadia. Overall it was a great ride — not too challenging, but plenty of pushes and navigation. We got back more than 2 hours earlier than I expected. That was good because I forgot sunblock. :) If I had done things a little differently, I could have ridden to the start and stop. My average would have been more like 14.3 or 14.5, but my miles would have been over 50. Whatever. Great ride. :)

Norm provided a little advice for Nadia and Desiree to help them feel more comfortable and improve.  Desiree is already pretty good, just based on general fitness, age, and communication skills.  She has 6 months on the bike, but rides like she’s been riding for 2 years other than an occasional confidence blip.  Nadia has power and pacing, so a bump up in cadence and mid-ride fuel will really improve her overall speed.  Norm recommended a cadence meter, and visiting the bike shop for seat adjustment, etc.

Victoria was with us for a bit, but had a lot of trouble keeping up. She dropped on W. Airfield Drive around KDFW’s Runway 13R and turned back. Kind of a long way to go back on her own. It was suggested earlier, but I don’t think she realized we’d all been holding back to keep her in sight. I think there was a communication issue of what “maintain 15mph average” means. I think she thought that meant peak of 20mph, and pedal 13mph. It really means pedal 30mph on the downhills, and 8mph on a hard climb, with normal speed around 16-18mph. I hope she’s not too discouraged. I’m sure she can work up to the higher speed if she puts in some effort. Alternatively, if she’s happy with her level, then there are groups locally that match her current level.

We stopped at Hard 8 in Coppell on Bethel and Freeport for lunch. Hard 8 was tasty, but expensive. Smokin’ Joe’s in Ardmore still wins by far both on flavor, juice, and price… if you exclude the cost of driving up there. :) It was kind of slow after lunch, a little from eating, but mostly from stopping. Luckily, the stop was only about 45 mins.

Followed up with my sister who had C5/C6 ACDF surgery on Thursday. She has her pain/muscle relaxer schedule worked out so she’s not dopey, but not suffering. Her pain level is less than she expected, so as long as she doesn’t overdo it early, and doesn’t fall (not prone to it), she will be fine.

Corrected stats follow:

Distance: 41.52 mi
Calories: 2,224 C

Time: 2:48:35
Moving Time: 2:47:39
Elapsed Time: 4:12:21

Avg Speed: 14.8 mph
Avg Moving Speed: 14.9 mph
Max Speed: 34.0 mph

Elevation Gain: 1,000 ft
Elevation Loss: 1,000 ft
Min Elevation: 454 ft
Max Elevation: 667 ft

Avg HR: 137 bpm
Max HR: 175 bpm

Avg Power: 219 W
Max Power: 1,277 W
Max Avg Power (20 min): 250 W

Avg Bike Cadence: 74 rpm
Max Bike Cadence: 121 rpm

Avg Temperature: 63.4 °F
Min Temperature: 52.6 °F
Max Temperature: 77.8 °F