Tuesday, September 30, 2008
Saturday, September 27, 2008
Thursday, September 25, 2008
Pez at it again... how to look and ride Euro-cool
Billy Crystal and his alter ego Fernando Llamas said it best when he mugged, “It is better to look good than to feel good, dah-ling.” The cyclist’s version goes something like, “It is better to look good than to ride good.” We can’t all be world champions or even win the sprint on the local club ride, but at least we can look cool going off the back.
Wednesday, September 24, 2008
A very interesting post over at Bike Tech Review....
Tuesday, September 23, 2008
Sunday, September 21, 2008
The weather forecast was for rain so I decided against the Flatlander 200km... I don't mind getting wet, but cycling for 6-7 hours while wet just didn't have enough attraction to get me up at 4:30 to get to the venue for 6:15...
Labels: L3/L4-Sweet Spot Training
Saturday, September 20, 2008
Friday, September 19, 2008
Bob Moskie had an excellent set of columns this summer documenting and commenting on some of the Road Rage incidents that made the news this summer.
Wednesday, September 17, 2008
Yesterday was 20 second anaerobic intervals... One every five minutes for an hour... Done with 53x13 gear, start at low speed, push as hard as possible for 20 seconds... A lot harder than it sounds...
Sunday, September 14, 2008
Saturday, September 13, 2008
VeloVets Golden Ears Ride.. social ride but once we get to the park its typically a fast TT out to the end and then a fast TT back to the park gates etc... After the Timmy's stop back to Pitt River Bridge via Neeves - McNeil Road loop. Which also ended up as a nice long L3/L4 pull. So ended up with a nice training ride overall.
Labels: L3/L4-Sweet Spot Training
Wednesday, September 10, 2008
Out to SFU via Barnett, doing 10 one minute high cadence drills. These where supposed to be at random power so the rolling highway was suitable. I think I managed to do over 110 average RPM for each interval. I still get the bouncing in the saddle syndrome about 122-125...
Monday, September 8, 2008
Sunday, September 7, 2008
More tire troubles... I had thought (hoped) that the casing was ok, but apparantly not... fortunately I was able to baby it back to the parking lot (where it finally popped...) and swap the tube in lap 3... Lost about 5-7 minutes from the lead group of 50-59's... but still managed a (distant) 2nd... And that was enough points to keep me in first place for the years overall in the 50-54 group.
Duration: 1:54:16 (2:00:39)Work: 1832 kJTSS: 172.9 (intensity factor 0.953)Norm Power: 300VI: 1.12Pw:HR: 3.18%Pa:HR: 1.42%Distance: 63.649 kmElevation Gain: 902 mElevation Loss: 903 mGrade: -0.0 % (-1 m)Min Max AvgPower: 0 964 267 wattsHeart Rate: 0 182 164 bpmCadence: 25 134 86 rpmSpeed: 1.8 71.8 33.4 kphPace 0:50 33:20 1:48 min/kmAltitude: 142 220 186 mCrank Torque: 0 99.9 30.4 N-mTemperature: 24 31 26.8 Celsius
Saturday, September 6, 2008
Very nice day. Very little wind... Just enough to notice that the trip back was about 4km slower on average than the trip out... Averaged 45 out and 41 back... To arrive in exactly the same time as last time out a month ago... when there was a lot of wind and I did 48 out and 39 back.
Thursday, September 4, 2008
Adnan's infamous 6 minute practice TT's, starting full out.. Very painful... I do these two different ways depending on how much time I have. If pressed for time I do them as hill rep's close to home on the road bike, about 1.6km at about 7% grade. If I have more time I ride out to Neaves Road on the TT bike and do them there (flat and aero...)
Duration: 6:03Work: 130 kJTSS: 13 (intensity factor 1.137)Norm Power: 358VI: 1Pw:HR: 6.53%Pa:HR: -16.92%Distance: 1.581 kmElevation Gain: 116 mElevation Loss: 0 mGrade: 7.4 % (117 m)Min Max AvgPower: 131 600 359 wattsHeart Rate: 94 176 164 bpmCadence: 40 120 71 rpmSpeed: 8.5 30.9 15.7 kphPace 1:57 7:04 3:50 min/kmAltitude: 173 289 232 mCrank Torque: 17.1 87.7 52.2 N-mTemperature: 22 23 22.6 Celsius
Wednesday, September 3, 2008
Managing your training stress balance in this way involves ensuring that:Matt then gives some short and succinct ways to help organize your training plan to
1. Your training stress balance is slightly positive (+5 or so) on race day: most competitors perform best with a slightly positive TSB.
2. Your chronic training load reaches its highest level two to three weeks before race day: your CTL is a measure of your fitness level, and you want your fitness level to peak close to your peak race—but not so close that you don’t have time to reduce your fatigue level with a proper taper.
3. Your chronic training load never decreases for two consecutive weeks after you begin focused preparation for a peak: a declining CTL indicates declining fitness. It’s okay for your CTL to decline slightly when you reduce your training to promote recovery, but if you reduce your training enough to see your CTL decline for two straight weeks, you’re going beyond recovery and entering the realm of “detraining.”
4. Your chronic training load never increases at a rate exceeding 5 TSS/week: increasing the training load faster than 5 TSS/week typically results in performance decline or injury.
5. Your TSB does not drop below -20 more than once every 10 days: a TSB of -20 indicates a severe level of fatigue that endurance athletes cannot experience frequently without negatively affecting their performance in workouts.
Tuesday, September 2, 2008
Yesterday I was out to Neaves Road on the TT bike. Did a practice 12km TT. Non-aero (other than TT bike.) Still managed about 40kph out and back.
Today I spent some time trying to get the road bike back on the road... I.e. get both wheels remounted with new tubes etc... The front was problematical. Immediately blowing up with two new tubes.. Obviously something wrong with the casing... So put a diferent one on and that seemed better. I had a new Bontrager X Lite Pro for the rear, so used the rear casing for the front.
Out for a ride and almost immediately another problem going downhill... the front almost blew up again! Before it did I managed to stop and let the air out and see what was happening. The casing was popping out and then the tube would push out and burst...
So back home with low pressure.. Close look at everything. It appears that the right front brake block may have been mis-aligned and possibly contacting the the tire casing when the brakes where applied. Which would match both the blowout on Sunday and todays almost blowout...
I'd blame the LBS except to use their vocabulary, this was a consumer installed option... :-(
Anyway. Re-aligned the brakes and back out.... Climbed and descended multiple hills for about an hour and a half without problem... So hopefully that was it.
I have another Bontrager X Lite Pro on order for the front. So that will get installed when it arrives to replace the pretty much beat up XXX Lite on the front. It got ridden on flat for about 4km on Sunday.. But does seem to hold the tube in better than the (presumably) damaged front casing.
After waiting in the rain here in Port Moody for a week, Sunday was a beautiful day. We took the ferry over and rode to the race with plenty of time to spare...
Unfortunately though about 4km into the race I could feel the familiar thump-thump of a slowly leaking tire... so had to turn around and limp back to the start line... put a new tube in and started again... only to have it happen again.. It appears from that post mortem that I probably got a kink in the tube while installing it. As they say, Haste makes waste...
We managed to get the original tube to hold air so we could head back to ferry... only to get yet another flat less than half way there.. So there I was on the side of the road, 10km from the ferry terminal, flat tire, no spare, can't patch because it was a blowout. And my ferry will be leaving in about 45 minutes..
With nothing much to loose I stuck out my thumb. As Blanche DuBois says, "I have always relied on the kindness of strangers." and hoped that one of the seemingly endless line of pickups would pick up...
Well Vancouver Island is a pretty laid back place and a nice guy pulling a small open boat on a trailer almost immediately pulled up and asked where I was going etc.. Said to toss the bike into the boat and 15 minutes later I was at the ferry terminal. Arriving about 3 minutes ahead of the rest of my group.
Getting back to the bike at the end of the trip we found that the rear tire was once again flat... so the score for the day was four flats!
And precious little riding... other than the 15km warmup and 4km of racing :-(
From what I could see from the sidelines it looked like a fairly intense pace was set. Mike Sevcov, Derek Tripp and Don Shaw caught most of the 60's in the first (of three) laps with Dave Mercer (and perhaps one other rider) being off the front (individually) by less than a couple of minutes at that point. They where caught shortly after that and I think those three plus Dave managed to just stay off the 30-40's to take the win.