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.

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%

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%

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.

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%

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
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
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
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
Avg Bike Cadence: 71 rpm
Max Bike Cadence: 128 rpm
Avg Temperature: 94.6 °F
Min Temperature: 84.2 °F
Max Temperature: 98.6 °F
Feels like 97°
11 mph ESE wind
Humidity 37%

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.

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

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


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


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