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:
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%
Distance: 4.64 mi
Time: 20:08
Avg Speed: 13.8 mph
Elevation Gain: 246 ft
Calories: 239 C
Avg Temperature: 99.0 °F

Time: 20:08
Moving Time: 19:59
Elapsed Time: 2:28:28

Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 34.7 mph

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

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

Avg Bike Cadence: 72 rpm
Max Bike Cadence: 102 rpm

Avg Temperature: 99.0 °F
Min Temperature: 86.0 °F
Max Temperature: 105.8 °F

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

90° Feels like 95°
9 mph ENE wind
Humidity 52%
Source: KDFW

Additional Information
Device: Garmin Edge 500,
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

06/04/2014 Lunch Ride 180mm

Another test ride with 180mm cranks with the Kinesis frame.  My leg muscles really do not know what to do with the different crank length, but my speed is good.  Everything is adjusted decently, though dropping to the inner ring takes a harder lever push.  (It’s a 105 triple shifter, limited to 2x mode.)  Lubed all over the spokes and re-set the magnet and cadence sensors.  Still getting a squeak on the rear wheel.  Hrmmmmm

Distance: 2.66 mi
Calories: 195 C

Time: 12:43
Moving Time: 12:25
Elapsed Time: 1:55:10

Avg Speed: 12.6 mph
Avg Moving Speed: 12.9 mph
Max Speed: 24.7 mph

Elevation Gain: 148 ft
Elevation Loss: 184 ft
Min Elevation: 542 ft
Max Elevation: 597 ft

Avg HR: 141 bpm 78 % of Max
Max HR: 156 bpm 86 % of Max

Avg Temperature: 100.4 °F
Min Temperature: 84.2 °F
Max Temperature: 109.4 °F

2014-04-19 Campion Granada

North Campion Trail from Valley Ranch to Las Colinas for lunch at Granada Market (Mediterranean food).

Karl and I played off each-other for a burst of 18-22mph. It was a good challenge.

No edits. I’m tired and lazy. Temps are 10F high, and power isn’t calculated.

Garmin Summary
Distance: 15.82 mi
Time: 1:05:56
Avg Speed: 14.4 mph
Elevation Gain: 344 ft
Calories: 1,107 C
Avg Temperature: 83.8 °F
Time: 1:05:56
Moving Time: 1:05:40
Elapsed Time: 2:35:07
Avg Speed: 14.4 mph
Avg Moving Speed: 14.5 mph
Max Speed: 25.9 mph
Elevation Gain: 344 ft
Elevation Loss: 335 ft
Min Elevation: 190 ft
Max Elevation: 243 ft
Heart Rate
Avg HR: 157 bpm
Max HR: 184 bpm
Zones% of Maxbpm
Avg Bike Cadence: 79 rpm
Max Bike Cadence: 190 rpm
Avg Temperature: 83.8 °F
Min Temperature: 80.6 °F
Max Temperature: 89.6 °F

Training Peaks:
Peak Speed
2 sec 25.8 mph
5 sec 25.7 mph
10 sec 25.3 mph
12 sec 25.2 mph
20 sec 24.5 mph
30 sec 23.9 mph
1:00 min 22.2 mph
2:00 min 20.8 mph
5:00 min 19.2 mph
6:00 min 19.3 mph
10:00 min 18.7 mph
12:00 min 18.3 mph
20:00 min 16.8 mph
30:00 min 15.0 mph
01:00 hr 14.8 mph

2014-04-17 New China

This was just a quick ride on the Nashbar CX I built last year to see if being more upright would have as much effect on my back.

No edits. I’m tired and lazy. Temps are 10F high, and power isn’t calculated.

Distance: 4.04 mi
Time: 22:26
Avg Speed: 10.8 mph
Elevation Gain: 167 ft
Calories: 206 C
Avg Temperature: 72.6 °F
Time: 22:26
Moving Time: 22:15
Elapsed Time: 1:23:24
Avg Speed: 10.8 mph
Avg Moving Speed: 10.9 mph
Max Speed: 24.7 mph
Elevation Gain: 167 ft
Elevation Loss: 164 ft
Min Elevation: 565 ft
Max Elevation: 612 ft
Heart Rate
Avg HR: 124 bpm
Max HR: 164 bpm
Zones% of Maxbpm
Avg Bike Cadence: 69 rpm
Max Bike Cadence: 92 rpm
Avg Temperature: 72.6 °F
Min Temperature: 66.2 °F
Max Temperature: 84.2 °F

2014-03-05 12:00 Lunch Ride

New China lunch ride with Mark.

Distance: 4.97 mi
Calories: 234 C

Time: 25:50
Moving Time: 25:25
Elapsed Time: 2:03:36

Avg Speed: 11.5 mph
Avg Moving Speed: 11.7 mph
Max Speed: 26.0 mph

Elevation Gain: 177 ft
Elevation Loss: 154 ft
Min Elevation: 558 ft
Max Elevation: 626 ft

Avg HR: 119 bpm
Max HR: 167 bpm
Zones% of Maxbpm

Avg Power: 195 W
Max Power: 1,135 W
Max Avg Power (20 min): 195 W

Avg Bike Cadence: 57 rpm
Max Bike Cadence: 111 rpm

Avg Temperature: 55.9 °F
Min Temperature: 49.0 °F
Max Temperature: 74.2 °F

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

Sleepy Lunch Ride

No adjustments to data, so power is missing, temp is wrong, and there’s no way my candence reached 216 rpm.

Distance: 3.97 mi
Time: 20:31
Avg Speed: 11.6 mph
Elevation Gain: 180 ft
Calories: 264 C
Avg Temperature: 76.4 °F
Time: 20:31
Moving Time: 20:02
Elapsed Time: 1:13:43
Avg Speed: 11.6 mph
Avg Moving Speed: 11.9 mph
Max Speed: 21.0 mph
Elevation Gain: 180 ft
Elevation Loss: 144 ft
Min Elevation: 573 ft
Max Elevation: 648 ft
Heart Rate
Avg HR: 134 bpm
Max HR: 169 bpm
Zones% of Maxbpm
Avg Bike Cadence: 61 rpm
Max Bike Cadence: 216 rpm
Avg Temperature: 76.4 °F
Min Temperature: 71.6 °F
Max Temperature: 87.8 °F

2014-02-13 Lunch Ride To New China and back.

2014-02-13 Lunch Ride To New China and back.

Distance: 3.97 mi
Calories: 281 C

Time: 21:09
Moving Time: 20:03
Elapsed Time: 1:35:05

Avg Speed: 11.3 mph
Avg Moving Speed: 11.9 mph
Max Speed: 29.6 mph

Elevation Gain: 171 ft
Elevation Loss: 98 ft
Min Elevation: 536 ft
Max Elevation: 627 ft

Avg HR: 133 bpm
Max HR: 182 bpm

Avg Power: 202 W
Max Power: 877 W
Max Avg Power (20 min): 202 W

Avg Bike Cadence: 61 rpm
Max Bike Cadence: 105 rpm

Avg Temperature: 61.6 °F
Min Temperature: 58.0 °F
Max Temperature: 67.8 °F

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.

2014-01-29 Lunch Ride

Lunch ride with Mark to New China.
Temp adjusted 20F due to E500 temp sensor oddities.

Distance: 5.86 mi
Calories: 325 C

Time: 29:44
Moving Time: 29:03
Elapsed Time: 1:41:51

Avg Speed: 11.8 mph
Avg Moving Speed: 12.1 mph
Max Speed: 31.5 mph

Elevation Gain: 561 ft
Elevation Loss: 568 ft
Min Elevation: 238 ft
Max Elevation: 610 ft

Avg HR: 117 bpm
Max HR: 168 bpm
Zones% of Maxbpm

Avg Power: 133 W
Max Power: 1,251 W
Max Avg Power (20 min): 178 W

Avg Bike Cadence: 62 rpm
Max Bike Cadence: 112 rpm

Avg Temperature: 41.0 °F
Min Temperature: 35.4 °F
Max Temperature: 55.2 °F (Direct Sunlight)

2013-12-04 Argyle Lunch Ride

Ride from Pilot Knoll park to Cachette, 144 Old Town Blvd, Argyle, TX by way of Hickory Hill Rd in Copper Canyon. Lunch, then ride back, and then I rode the rest of the way home. Co-conspirators were Phil, about on par with me, and Will, for his 4th ride out. Lunch was sandwiches, coffee, and lots of water. Lots of stops and pauses to keep the group together, get photos, gab, etc. Was a very fun ride.

Distance: 19.87 mi
Calories: 1,341 C

Time: 1:31:00
Moving Time: 1:29:43
Elapsed Time: 3:19:46

Avg Speed: 13.1 mph
Avg Moving Speed: 13.3 mph
Max Speed: 34.0 mph

Elevation Gain: 804 ft
Elevation Loss: 758 ft
Min Elevation: 572 ft
Max Elevation: 785 ft

Avg HR: 142 bpm
Max HR: 181 bpm
Z1 Endurance < 112 2:57 3% Z2 Moderate 112 - 148 54:42 59% Z3 Tempo 148 - 166 24:11 26% Z4 Threshold 166 - 184 10:34 11% Z5 Anaerobic > 184 0s 0%
Points in the red: 17 (Z4+Z5 hours * 100)
Suffer Score: 58 ((Z2+Z3 hours * 33) + Red Points)

Avg Power: 121 W
Max Power: 1,275 W
Max Avg Power (20 min): 140 W

Avg Bike Cadence: 62 rpm
Max Bike Cadence: 127 rpm

Avg Temperature: 82.9 °F
Min Temperature: 78.8 °F
Max Temperature: 89.6 °F