Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: veinbuster

In the last 7 days:

activity # timemileskm+m
  Road cycle3 3:03:00 42.87(4:16) 69.0(2:39) 439
  flexibility6 2:51:00
  weight training3 2:12:00
  Cardio1 1:40:00
  Other3 14:01 0.94(14:50) 1.52(9:13) 669
  Total16 10:00:01 43.82 70.52 1108
  [1-5]14 9:59:59
«
2:47
0:00
WeThFrSaSuMoTu

Monday Apr 24 #

6 AM

flexibility 26:00 [1]

7 AM

weight training 46:00 [2]

Day 1 soloflex and free weights
2 PM

Road cycle (Bacchetta) 1:01:00 [4] 22.9 km (2:40 / km) +212m 2:33 / km
ahr:142 max:160 shoes: Gekko

Check out ride.

I took the Bacchetta off the streets years ago and except for a couple of short trips it has been the trainer bike for 3 years. As I see the end of my days on traditional bikes (again), it became important to do a fresh evaluation of this bike.

5km right turns, 5km hills, 5km left turns, 5km hills, then just finished off 200m of ascent, then an hour ride time.

This really is quite a fast bike. With open road I easily matched my road bike pace with gears to spare (I stayed on the middle ring). I felt I needed to use more of the road, mostly so I could turn in late to the apex and ensure I didn't exit wide into traffic. Climbing short 5-6% grades was no problem - generally cresting a bit faster than the road bike, but I might have been running my heart rate up a bit more than I typically do on these hills. Left turns were not tight enough - I don't think I was taking as much body lean as on the right turns.

Standing start straight or in a right turn were natural. Standing start in a left turn was not pretty. I think this is because I keep thecright clipped in for the power stroke to start and from a dead stop have to turn the wheel to much so it interferes with my leg pulling back from 3 o'clock. I could train myself to switch legs to start, or walk across and start straight.

I still don't think I like this bike in traffic, but it would be nice to try the Bragg Creek ride on it. Basically, it needs to get transported to open road. It isn't nimble enough for the local river path. Its biggest problem is getting a foot down from a bottom bracket 32" above ground and 15cm above the seat.

Sunday Apr 23 #

8 AM

flexibility 30:00 [1]

1 PM

Note

Got the Bacchetta ready for the road, but poor planning had me do it without compression so a proper test might wait until tomorrow. And I neglected to get spare tubes in the event of a flat. Not many place stock thin 26" tubes - my rubber is about 2/3 typical mountain rubber that stores tend to carry.

Saturday Apr 22 #

6 AM

flexibility 29:00 [1]

7 AM

weight training 46:00 [2]

Day 3 soloflex

Friday Apr 21 #

7 AM

flexibility 32:00 [1]

Easy start to a very foggy morning.
10 AM

Road cycle (Goldie) 1:00:00 [4] 25.1 km (2:23 / km) +97m 2:21 / km
ahr:149 max:160 shoes: Specialized S Works Mountain

Flight Birthday ride.

Just tried to maintain a good cadence with the modest gear this bike has. Much of it was laps of the 'track' Flight and I used to race near the school. I thought 1 minute laps was a reasonable target and a civilized enough speed to adjust for dogs and the odd distracted walker.

For a while there was a woman doing laps. She didn't seem to be working very hard, or running especially fast, but she was consistently doing sub 2 minute laps of the slightly longer than 400m circle.

Oh...as a result of going out before it dried up, my prettiest bike is now covered in grime and worm guts.
12 PM

Road cycle (Wilier Cross/road) 1:02:00 [3] 21.0 km (2:57 / km) +130m 2:52 / km
ahr:136 max:160 shoes: Specialized S Works Mountain

Flight ride part two

I headed on the road this time, not even thinking about lunch traffic as I went out the door. I replayed my original post DVT route to start, then headed to a less traffic prone location to practice standing starts. The plan was to get a sense of how big a gear I could expect to be able to start on the track.

Little ring/14 really easy to get moving
Little ring/13 still easy to start
Little ring/12 this started to be a bit of work to get going, but comfortably in range
Little ring/11 this felt like a good start with nice rotation going by 50m and decent acceleration to 100m

I wasn't planning to try the big ring, but felt good so gave it a shot
50/14 work, but a decent shot
50/13 this might be the sweet spot - still had good rotation at 50m and acceleration through 100m
50/12 I had to do this twice. First start seemed strong but I aborted for a wandering dog. Second start was ok, but a bit of a push. 100m speed was up a bit but I might have lost time getting rolling
50/11 went better than I expected, but didn't have a good rotation until beyond 50m. 100m speed was up from the 50/13

So...I tried 50/13 again focusing on keeping the acceleration going. As before good rotation by 50m, but this time 100m speed comparable to the bigger gears.

I believe my small ring is a 34. I'll check the actual ratios on my charts later.
2 PM

Other 13:59 [3] 1.5 km (9:19 / km) +24m 8:38 / km
ahr:137 max:161

Early in the day I planned a bike triathlon in honour of Flight's Birthday: road, track,mountain. But I was running out of time before Mrs. got home from London and had a few errands to run...so I swapped the mountain bike for a short run to the railway tracks.

The woods trails are quite a mess. Once the bog like conditions dry up there will be a lot of broken tree parts to clean up.

It was quite depressing to come out of the evergreens and see the entire meadow burnt. Well all but the spots where winter traffic had made an ice path. The fire most have been while we were away in March because the smoke would have definitely been visible from the house.

Note to self: don't try to run after two hours on a traditional bike.

Thursday Apr 20 #

6 AM

flexibility 27:00 [1]

7 AM

weight training 40:00 [2]

9 AM

Other (fake ) 1 [0] 0.01 km (1:40 / km) +278m 1 / km

Just wanted to see the elevation Airport Road north
12 PM

Other (fake) 1 [0] 0.01 km (1:40 / km) +367m 1 / km

Checking elevation Airport Road south.
I thought they looked more intimidating than this. Turns out that they might not be worth dragging my bike to to drive along a road that isn't ideal for cyclists - minimal paved shoulder for much of it and a few instances of very poor sight lines.

Then again that long southbound hill might be good for Everesting if the sight lines are good at the top and bottom. It is a bit longer than my idealization (90-100m per climb), but the reasonably consistent near 6% gradient is the most I'd likely be able to climb repeatedly. Everybody needs a pipe dream.

Wednesday Apr 19 #

6 AM

flexibility 27:00 [1]

7 AM

Cardio intervals (Tacx iFlow ) 1:40:00 [4]
ahr:147 max:166 shoes: Gekko

Sufferfest: Blender
This completes the full set of videos for the year - a few duplicates due to Tour of Sufferlandria

38 minute road race

Attack a minute x18

14 minutes of time trial

Power: avg-201, max-425

« Earlier

Recent Comments

2+ days ago
Sad 2  
Airport Road 4  
You could call me 2  
more...

Training Targets

Jan 1 – Dec 31 (365d)
Aggregate cycling
Road cycle
+ Mountain bike
6000km
actual:1277.3km21%
projected:4089.7km68%

Jan 1 – Dec 31 (365d)
Non-cycle distance
Other
+ Snow shoe
150km
actual:51.6km34%
projected:165.1km110%

Jan 1 – Dec 31 (365d)
Total training time
Road cycle
+ Mountain bike
+ weight training
+ Cardio
+ flexibility
+ Other
+ Snow shoe
530:00:00
actual:174:53:3532%
projected:559:57:53105%

Reports

Search Log

 

Translation of my bike names:
Big Unit: 29er mountain style 1 speed, usually set with free wheel hub because gearing is to small for my legs to keep up on down hills.

Goldie: gold fixie built on a KHS frame.

Greenspeed: X5 steers like a go cart and is the most fun you can have on a pushie. It is a bit to short to be road safe.

Smokie: Specialized road bike: S Works SL2, full dura ace, Zipp 404

Stumpjumper: what the name says, S Works version

Cross Bike: This is a Wilier Cross bike my wife bought me as a spare. I run it with knobby tires and egg beaters in winter and for summer switch it to road tires and speedplay zeros. It has a less aggressibe setup than Smokie.

Vinnie: mid 80s mountain bike. No suspension. Mostly original parts, though I changed the bottom bracket and replaced the pedals that had smashed into too many rocks and curbs. I use this as a dirty bike - bad weather, rides the roof of the car to far away places and generally gets all manner of abuse.

I'm not currently using any of my other bikes for training. I have a write up comparing these, a BikeE and a Bachetta that you can read using the link below.
The Bikes Long Version


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

Week
Ending
Training hours by activity
0123456789101112
13
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

Week
Ending
Training kilometers by activity
0102030405060708090100
110
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

all weeks | months | years | as calendar