Tag Archives: ride

Sanger Chase Ride

Posted by xaminmo

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

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Lunch Ride

Posted by xaminmo

Lunch at Modmarket, a new restaurant. Apple maps had a massively wrong location for 3651 Justin Road. Also, notice the teleport from Wal-Mart to Silverthorn. I forgot to turn on my GPS.

http://connect.garmin.com/activity/582161533
http://www.strava.com/activities/189474779


Men’s Ride

Posted by xaminmo

Karl, Jim and I went for a quick spin. Pretty muggy out there, but the temps were nice. We started early, and rolled about 7:05am from the AMC pond, and about 6:50 from my back gate. Ended up a little further than we planned, but was good. Wind was brutal. This was a pretty hard push to only get 16.2mph. Average watts shows the truth.

I stayed near the front for much of the second half of the ride, but I was never far ahead. It’s more of the initial power-up rather than a massive difference in power. Looking over the last few months of Garmin history for rides over 20 mins and 5 miles, this is my highest average wattage (214 vs 207) by 7 watts, but only my second highest max-average-watts (244 vs 258 highest 20-min average during the ride).

I also had actual breakfast – 2 mini sausage-biscuits (300kcal) and 3 six-inch pancakes (about the same). No syrup or butter. Powerade full-strength in one bottle, and half plus sugar-free green tea in the other… plus 20oz of gatorade mid-ride, plus a fried pie mid ride. It was 20 miles in before I opened the first bottle, but I’ve been pretty well hydrated lately. I definitely felt the slowdown before beginning the rehydration.

I was short on sleep, and had Advocare MNS Max E (though I didn’t have the CorePlex, the probiotic, nor the Omega. I added a single OptiMen multi tablet, and one TwinLab TriBoron Plus calcium). The MNS E is caffeine laiden, and I felt very alert. Perceived exertion seemed lower than expected, but it was still very obviously a hard push. The ingredients all look to be okay were I in a UCI race, but I can’t help but wonder about metabolites, etc. I couldn’t find anything on the USADA or WADA websites on labs for testing. They specifically don’t test supplements. More research is warranted.
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IBC B-Group Norm

Posted by xaminmo

Steve was working, so A-Group was self-lead. Norm was a little under the weather, so he lead the B-Group, which I rode. We didn’t do duck-slime. Sharon was a little under the weather, so she lead the C-Group. I’m a little under the weather. I think maybe we caught something at HHH, or the sleep disturbances Friday night + the long ride Saturday + the dust from cleaning the cabin might have just hit all of us a bit.

Anyway, this was a good ride. Really happy. I’d have liked to not ride the brakes on the downhills, and maybe not sprint at 21mph on the uphills (eyes Abdul and Xavier suspiciously). Even so, the pacing was good overall, and most of us rotated through the front slot, with only a couple of the stronger riders (A-Groupers) pulling more than a few miles.

It was just a teensy bit overcast, and the sun is dropping lower on the horizon, so it didn’t FEEL super hot.

Norm is a good ride lead, setting an example pace, then stepping out of the way except when there’s something to address (too fast, mechanical, whatever). A++ would ride again, though I missed some of my regular ride partners who stayed loyal to Sharon and rode with C-Group.

http://www.strava.com/activities/186349429
Achievements:
* Accomplished a goal of 275 W for 5 minutes (283 W)
* 3rd fastest time on Royal Lane hill just pass Belt line road (1:46)

22.6mi Distance
1:18:52 Moving Time
551ft Elevation (?)
40 Suffer Score
5 Points in the Red

217W Weighted Avg Power
905kJ Total Work
120 Training Load
89% Intensity

Stat Avg Max
Speed 17.2mi/h 27.5mi/h
Heart Rate 131bpm 179bpm
Cadence 80 106
Power 191W 921W
Calories 1,009
Temperature 93℉
Elapsed Time 1:40:26

Device: Garmin Edge 500 Bike: Carbon

Heart Rate Analysis
Z1 Endurance < 106 4:38 6% Z2 Moderate 106 - 141 55:23 70% Z3 Tempo 141 - 158 15:40 20% Z4 Threshold 158 - 175 2:55 4% Z5 Anaerobic > 175 16s 0%

Zone Distribution
Z1 Active Recovery 1 – 134 W 28:37 36%
Z2 Endurance 135 – 183 W 9:33 12%
Z3 Tempo 184 – 220 W 8:21 11%
Z4 Threshold 221 – 257 W 8:22 11%
Z5 VO2Max 258 – 294 W 6:16 8%
Z6 Anaerobic 295 – 367 W 7:43 10%
Z7 Neuromuscular 368+ W 9:59 13%
Based on an FTP of 245.

http://connect.garmin.com/modern/activity/576750331
Summary
Distance: 22.60 mi
Time: 1:18:30
Avg Speed: 17.3 mph
Elevation Gain: 551 ft
Calories: 974 C
Avg Temperature: 93.9 °F

Timing
Time: 1:18:30
Moving Time: 1:18:06
Elapsed Time: 1:40:30

SpeedPace
Avg Speed: 17.3 mph
Avg Moving Speed: 17.4 mph
Max Speed: 27.7 mph

Elevation
Elevation Gain: 551 ft
Elevation Loss: 551 ft
Min Elevation: 444 ft
Max Elevation: 578 ft

Heart Rate
Avg HR: 131 bpm
Max HR: 179 bpm

Power
Avg Power: 197 W
Max Power: 921 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 252 W
Intensity Factor (IF): 1.028
Training Stress Score (TSS): 137.1
FTP Setting: 245 W
Work: 927 kJ

Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 106 rpm

Temperature
Avg Temperature: 93.9 °F
Min Temperature: 91.4 °F
Max Temperature: 96.8 °F

Laps
Split Time Distance Avg Speed
Summary 1:18:29.8 22.60 17.3
1 13:07.9 3.50 16.0
2 11:47.1 3.50 17.8
3 11:48.0 3.50 17.8
4 12:42.6 3.50 16.5
5 12:01.6 3.50 17.5
6 11:56.8 3.50 17.6
7 5:05.8 1.60 18.9

Weather
91° Feels like 93°
9 mph E wind
Humidity 41%
Source: KDFW

Additional Information
Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original


Solo(w) Lunch Ride

Posted by xaminmo

Just a jaunt over to lunch with Mark, Rob and Scott.
Lots of discussions about rights, racketeering, police brutality, religion, etc.

Lunch ride:
http://www.strava.com/activities/186349398/
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%

http://connect.garmin.com/modern/activity/576750321
Summary
Distance: 4.64 mi
Time: 20:08
Avg Speed: 13.8 mph
Elevation Gain: 246 ft
Calories: 239 C
Avg Temperature: 99.0 °F

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

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

Elevation
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

Power
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

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

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

Laps
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

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

Additional Information
Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original


HH100 timing chip

Posted by xaminmo

At HH100, there were 15,000 registrants,
and 3198 completed the 100 mile course.
Here’s my timing chip results for bib 2942:

Division: M 35-39 Division Place: 59 Total Division: 214
Gender: M Gender Place: 802 Overall Place: 864
Chip Time: 06:29:38.0 Pace: 15.4mph

http://www.cadencesports.com/eResults.php?id=540064&raceid=874&event=100+Mile+Results


CCC IBC Ride

Posted by xaminmo

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


2014-08-02 Twisted Alliance Ride

Posted by xaminmo

Today’s ride was planned to be 70 miles.  Riders included Mike, Steve & Theresa, Jim and Kathy, Becky, Karl, Glenn, Amanda and me.  From Highland Village, we took Old Justin instead of Crawford Ranch, and ended up 15 mins and 5 miles behind schedule.  From Robson Ranch, we shimmied over to FM165 and took it down behind Alliance Airport, across to old-town Roanoke, with Lunch at Twisted Root.

Group Picture:

Bikes Leaning on Bikes:

Glenn was cramping up, so he sagged back with 50 miles logged.  The rest of us For the ride back, we took 377 instead of Dove/Grapevine for a faster return. Maladies for riders included a couple dropped chains, 1 slow tire leak, some leg cramps, and two people with lower GI issues.  BUT, no one needed new shorts, and everyone survived.

ps, The weather was very nice. It did warm up, but we had lots of cool breeze throughout the morning.

It was a pretty good ride, even if Sharon wasn’t with us. (See photoshopped evidence below!)

http://app.strava.com/activities/174528957
69.2mi Distance
4:32:26 Moving Time
2,635ft Elevation (?)
141 Tough Suffer Score
20 Points in the Red

201W Weighted Avg Power
2,638kJ Total Work
303 Training Load
78% Intensity

Heart Rate Analysis
Z1 Endurance < 106 20:30 8% Z2 Moderate 106 - 141 2:57:42 65% Z3 Tempo 141 - 158 1:02:16 23% Z4 Threshold 158 - 175 11:53 4% Z5 Anaerobic > 175 5s 0%

Power Zone Distribution
Z1 Active Recovery 1 - 142 W 2:01:20 45%
Z2 Endurance 143 - 194 W 45:33 17%
Z3 Tempo 195 - 233 W 29:22 11%
Z4 Threshold 234 - 271 W 23:50 9%
Z5 VO2Max 272 - 310 W 17:19 6%
Z6 Anaerobic 311 - 388 W 17:23 6%
Z7 Neuromuscular 389+ W 16:28 6%

http://connect.garmin.com/activity/555584437
Summary
Distance: 69.20 mi
Time: 4:30:45
Avg Speed: 15.3 mph
Elevation Gain: 2,635 ft
Calories: 2,984 C
Avg Temperature: 89.8 °F

Time: 4:30:45
Moving Time: 4:29:55
Elapsed Time: 6:21:50
Avg Speed: 15.3 mph
Avg Moving Speed: 15.4 mph
Max Speed: 33.2 mph

Elevation Gain: 2,635 ft
Elevation Loss: 2,621 ft
Min Elevation: 385 ft
Max Elevation: 698 ft

Avg HR: 130 bpm
Max HR: 176 bpm

Avg Power: 167 W
Max Power: 1,054 W
Max Avg Power (20 min): 209 W
Normalized Power (NP): 227 W
Intensity Factor (IF): 0.878
Training Stress Score (TSS): 345.7
FTP Setting: 259 W
Work: 2,703 kJ

Avg Bike Cadence: 76 rpm
Max Bike Cadence: 116 rpm

Avg Temperature: 89.8 °F
Min Temperature: 75.2 °F
Max Temperature: 102.2 °F
KDFW Temperature: 73°
Feels like: 73°
Wind: 7 mph NNE
Humidity: 83%

http://omnitech.net/cycling/2014/08/02/twisted-alliance-ride/


2014-07-29 Lewisville Music

Posted by xaminmo

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.

http://connect.garmin.com/activity/552798254
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%

http://www.strava.com/activities/172909469
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%