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Training Log: veinbuster

In the last 7 days:

activity # timemileskm+m
  Road cycle4 6:05:49 84.59(4:19) 136.13(2:41) 916
  flexibility6 4:36:00
  Mountain bike2 2:22:53 25.28(5:39) 40.68(3:31) 190
  weight training2 1:15:00
  Total14 14:19:42 109.87 176.81 1105
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Sunday Jul 12 #

Note

Purr de France bikes so far:
Stage 1 & 6

Stage 2

Stage 3

Stage 4

Stage 5

Stage 7
6 AM

flexibility 51:00 [1]

8 AM

Road cycle (Strada) 1:33:33 intensity: (14:06 @1) + (31:12 @2) + (30:08 @3) + (16:49 @4) + (1:18 @5) 38.5 km (2:26 / km) +237m 2:21 / km
ahr:129 max:155 shoes: Specialized S Works Mountain

Purr de France stage 7

I went up to cruise the north face of the moraine, biased to Warden where all the time trial riders go on the weekend.

My legs still felt a bit sore from the Friday fixie Hills, but much better than yesterday.

Saturday Jul 11 #

6 AM

flexibility 47:00 [1]

8 AM

Road cycle (Giro) 2:01:48 intensity: (5:28 @1) + (23:33 @2) + (44:21 @3) + (41:25 @4) + (7:01 @5) 49.61 km (2:27 / km) +324m 2:23 / km
ahr:136 max:156 shoes: Specialized S Works Mountain

Purr de France stage 6

2 hours of flat.

I had planned to go and ride south Lake Simcoe, but radar showed too much rain in the rain and predicted heavier rain to the north, so I just did the local loop so I could wait out the rain as needed. I expected a fragmented ride.

My quads were feeling yesterday’s descents on the fixie. It was probably the best workout they’ve had this year. I should probably do it more often. At least until the end of my TT Challenge - I might need more leg muscle to keep improving my time by mid August or so.

I set out at the high end of my endurance pace, just to remind my legs that they didn’t have the day off. For the first hour the air varied between misty and drizzle, really just emphasizing the humidity. I stopped for more water at 1:09 and in the couple of minutes that took, the drizzle had become light rain.

I went one gear easier hoping to chip away at the time a bit before the rain picked up, but it didn’t really amount to much until 1:45. The rain picked up enough to wish for sunglass wipers, but it wasn’t really a soaker so I thought I might as well finish up. The rain got heavy enough to stop at 1:58, so I rolled the last two easy laps and called it a day.

Quite a bit of elevation for a flat stage, but it was all 4m at a time.

Friday Jul 10 #

6 AM

flexibility 41:00 [1]

7 AM

weight training 39:00 [2]

Day 3 soloflex
8 AM

Road cycle (Goldie) 1:00:48 intensity: (16:04 @1) + (12:49 @2) + (11:35 @3) + (11:14 @4) + (9:06 @5) 17.56 km (3:28 / km) +153m 3:19 / km
ahr:132 max:160 shoes: Specialized S Works Mountain

Purr de France stage 5

Since I did my TT on Monday, I owed PdF a hills day. I took Goldie out to ride the neighbourhood hills.

The bike has brakes, but I feel it is a matter of honour on a fixie to save them only for emergencies. Since each downhill ends at a stop sign, it was important to control the pace with back pressure on the pedals after creating each hill. I had noted in the past that this is a really good legs workout. It makes for an interesting speed-elevation overlay.

For the first 10km I tried to hold the descent to about 10 km/hr. Then I started letting it run up a bit more. I don’t usually bother with a cool down, but today did five easy minutes on the loop by the house. I tossed in some slowing from 30 km/hr for grins.

Thursday Jul 9 #

6 AM

flexibility 47:00 [1]

7 AM

Mountain bike (Stumpjumper) 1:16:47 intensity: (34:57 @1) + (18:38 @2) + (13:48 @3) + (6:45 @4) + (2:39 @5) 20.51 km (3:45 / km) +148m 3:37 / km
ahr:121 max:157 shoes: Specialized Comp mountain

Purr de France stage 4

This was to be a mountain stage, so I went to the hardest trail hill to climb. I didn’t do repeats because the south end of the trail is natural repeats in the ripples at the top of the moraine. The light gravel is what makes it hard, because the grip is unreliable. At the same time that you are pushing hard, you have to scan for a line with the hardest surface - while watching for someone to shoot around the corner.

I forgot to restart my GPS after a photo so missed a few minutes and, more importantly, the longish climb up to Shepard’s Bush.

Temperature was pleasant in the deep woods. Less so in the sun.

Wednesday Jul 8 #

6 AM

flexibility 47:00 [1]

7 AM

weight training 36:00 [2]

Day 2 soloflex and free weights
8 AM

Mountain bike (Vinnie) 1:06:06 intensity: (13:50 @1) + (18:59 @2) + (23:06 @3) + (9:17 @4) + (54 @5) 20.17 km (3:17 / km) +42m 3:15 / km
ahr:128 max:157

Purr de France stage 3

I opted for a ride along the river for the flat stage. The river is lower than I’ve ever seen it.

I was glad I added a couple of bottle cages yesterday because I needed a full one at the turn around. I was surprised at how fast it got hot, even after the long stretch of 30C days we’ve had.

Tuesday Jul 7 #

6 AM

flexibility 43:00 [1]

7 AM

Road cycle (Wilier Cross ) 1:29:40 intensity: (17:48 @1) + (17:46 @2) + (19:15 @3) + (19:09 @4) + (15:42 @5) 30.46 km (2:57 / km) +202m 2:51 / km
ahr:133 max:162 shoes: Specialized S Works Mountain

Purr de France stage 2

Program was for a 8-10 minute climb and I could only think of one within a convenient riding distance so headed to 2nd concession. It isn’t very steep, but it is mostly uphill for about 4km. Coming down the first time I noticed a noise in the front end and suspected the brake hadn’t released. I made three stops trying to adjust it and ended up taking it off completely and remounting it. Not tragic, but it meant I was in the sun for a half hour more than planned so I only made two passes of the climb.

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6+ days ago
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Training Targets

Jan 1 – Dec 31 (366d)
Total time
Total 530:00:00
actual:343:45:0664%
projected:648:31:16122%

Jan 1 – Dec 31 (366d)
Cycling distance
Road cycle
+ Mountain bike
5000km
actual:2393.9km47%
projected:4516.2km90%

Jan 1 – Dec 31 (366d)
Double everest
Total 18000m↑
actual:8334m↑46%
projected:15723m↑87%

Jan 1 – Dec 31 (366d)
Intensity 5
Total [5]52:00:00
actual:25:17:4748%
projected:47:43:2791%

Jan 1 – Dec 31 (366d)
Intensity 4+5
Total [4-5]120:00:00
actual:65:20:5854%
projected:123:17:17102%

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


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