Training Log Archive: veinbusterIn the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
5 AM
flexibility 17:00 [1]
11 AM
stairs 35:00 [3]
They installed cameras in all the stairwells since the last time I did this. I found it a bit weird.
Wednesday Jun 29, 2016 #
5 AM
flexibility 17:00 [1]
Saturday Jun 25, 2016 #
6 AM
flexibility 18:00 [1]
7 AM
Note
Just an hour and a half to get the Bacchetta ready for the road. The longest bit was taking the steering completely apart and reassembling it correctly. I had adjusted the position to make more room for the trainer cockpit and it had loosened a bit with the pressure I apparently put on it trying to hit some high power marks. When I got it apart I realized it hadn't been assembled quite right in the first place, so the bit of free play I had accepted from the off isn't really inherent in the design.
The bike bag had been cannabalized so I'll need to and a tire repair kit. Again found that this size of tire can be mounted nicely without tire levers.
Now it is ready for a seat setup ride and a compare with the Omega seat. And the Tour.
The bike bag had been cannabalized so I'll need to and a tire repair kit. Again found that this size of tire can be mounted nicely without tire levers.
Now it is ready for a seat setup ride and a compare with the Omega seat. And the Tour.
9 AM
Road cycle warm up/down 1:30:00 [2]
Set up test of the Bacchetta post tune up. Cornering is much nicer than it has ever been. Not Greenspeed quick but it certainly holds a nice tight line without any worries.
Next up was seat testing. Before trying the Omega seat, I went back to first principals with my seat to see how good I could get it. It turns out that what I like now is very different than the age old setup. I moved the front of the seat forward a bit at a time and ended up with it about 2cm forward. This gives slightly less clearance at the bars...but I also started with the max recline and nudged it up a bit at a time (1cm more rear post each time). I ended up with the rear posts 5 cm shorter than they had been. I didn't check what that makes the seat angle, but it is much closer to the Greenspeed which my spine is very used to. I'll have to watch that I don't crane my neck forward, especially while climbing. The bit of climbing I did to make sure that the seat position I set up mostly on the flat would work suggested I might be using a few different muscles on the new setup, so best not commit to huge elevation first couple of times out.
Then over to the Omega. This is the first time the difference in my X seam versus 'Bents showed up being very noticeable on one of his bikes. Mostly the tightly packed cockpit. It took a couple of tries to get used to the shifting which is different from anything I've used. Then a couple of cycles adjusting the seat to give my legs a bit more room. The seat seemed less reclined during the ride than it looked and is pretty comfortable. The top of the seat is almost exactly the width of the space between my shoulder blades, so I'd be attentive to that when opting for that type of seat. For the road, I prefer the mesh I have that lets my shoulder blades rest on the seat back.
I'll have to see if the new seat position is comfortable for longer rides than the old one was.
Next up was seat testing. Before trying the Omega seat, I went back to first principals with my seat to see how good I could get it. It turns out that what I like now is very different than the age old setup. I moved the front of the seat forward a bit at a time and ended up with it about 2cm forward. This gives slightly less clearance at the bars...but I also started with the max recline and nudged it up a bit at a time (1cm more rear post each time). I ended up with the rear posts 5 cm shorter than they had been. I didn't check what that makes the seat angle, but it is much closer to the Greenspeed which my spine is very used to. I'll have to watch that I don't crane my neck forward, especially while climbing. The bit of climbing I did to make sure that the seat position I set up mostly on the flat would work suggested I might be using a few different muscles on the new setup, so best not commit to huge elevation first couple of times out.
Then over to the Omega. This is the first time the difference in my X seam versus 'Bents showed up being very noticeable on one of his bikes. Mostly the tightly packed cockpit. It took a couple of tries to get used to the shifting which is different from anything I've used. Then a couple of cycles adjusting the seat to give my legs a bit more room. The seat seemed less reclined during the ride than it looked and is pretty comfortable. The top of the seat is almost exactly the width of the space between my shoulder blades, so I'd be attentive to that when opting for that type of seat. For the road, I prefer the mesh I have that lets my shoulder blades rest on the seat back.
I'll have to see if the new seat position is comfortable for longer rides than the old one was.
Friday Jun 24, 2016 #
6 AM
flexibility 16:00 [1]
Being lazy while it is 10C.
9 AM
Road cycle long (Greenspeed) 3:10:00 [3] 65.1 km (2:55 / km) +249m 2:52 / km
ahr:132 max:160 shoes: Specialized SWorks road
It was a great morning so I postponed unloading the van - which is mostly postponing where to put everything. And it seemed like a good idea to make sure I could hold to a sustainable effort before the Tour next month.
I started out a bit quick to get warmed up - it started out at just 13C. This led to an interesting observation in the psychology of speed. I passed a couple riding along the trail and the guy seemed a bit put off by being passed by a tricycle so a bit down the way took a short cut to get in front of me. He then road in the middle of the twisty bit of the path so I couldn't get by. Meanwhile, I'm watching his female riding partner fall farther and farther back in my mirror and thinking "is he really ditching her just to prove he can go faster than an old guy on a trike?". Then the path widened so I passed him again and he briefly tried to chase before deciding he should wait for his partner.
Later on I saw a wheel chair? dog. No back legs, but merrily pulling himself along with his front legs and training wheels strapped onto his back end.
It was a great morning, but a bit too long to ride without eating, so I think I'll fix that.
I started out a bit quick to get warmed up - it started out at just 13C. This led to an interesting observation in the psychology of speed. I passed a couple riding along the trail and the guy seemed a bit put off by being passed by a tricycle so a bit down the way took a short cut to get in front of me. He then road in the middle of the twisty bit of the path so I couldn't get by. Meanwhile, I'm watching his female riding partner fall farther and farther back in my mirror and thinking "is he really ditching her just to prove he can go faster than an old guy on a trike?". Then the path widened so I passed him again and he briefly tried to chase before deciding he should wait for his partner.
Later on I saw a wheel chair? dog. No back legs, but merrily pulling himself along with his front legs and training wheels strapped onto his back end.
It was a great morning, but a bit too long to ride without eating, so I think I'll fix that.
Thursday Jun 23, 2016 #
1 PM
stairs 26:00 [3]
A few laps before class
Wednesday Jun 22, 2016 #
5 AM
flexibility 17:00 [1]
9 PM
Other 45:00 [3]
Took partial credit for loading the southern home gym and living room into the work after 4 hours out celebrating with the work crew. Packed tonight so I can go home tomorrow after work - and skip Friday.
Tuesday Jun 21, 2016 #
5 AM
flexibility 17:00 [1]
4 PM
Cardio (Trainer - legs) 40:18 [3]
ahr:136 max:170 shoes: Gekko
A short session before packing up the trainer. After a nice warm up I tried a couple of TT3. They came in at 317 & 319 even though my average power setting for each was 330 then 340. I expect much of this is the time it takes to punch up the power setting and the time it takes the fly wheel to stop at the end of the 3 minutes. Both drag the average down in a short session. If I ever upgrade the trainer, I'll look for something that will see averages in any interval.
But, the measurements were the same in March when they came in at 311, so a small increase. 350 watts was a bit hard to maintain taking my heart up to my alarm zone.
Power: avg-178, max-395
But, the measurements were the same in March when they came in at 311, so a small increase. 350 watts was a bit hard to maintain taking my heart up to my alarm zone.
Power: avg-178, max-395
Monday Jun 20, 2016 #
5 AM
flexibility 17:00 [1]
4 PM
weight training 57:00 [2]
Day 2 free weights, pushups, abs
Sunday Jun 19, 2016 #
6 AM
flexibility 17:00 [1]
7 AM
weight training 37:00 [2]
Day 3 soloflex
Even overhand pull ups were good today. Elbows just showing a bit of ache.
Even overhand pull ups were good today. Elbows just showing a bit of ache.
Saturday Jun 18, 2016 #
6 AM
Note
It took a full hour to get the guitars organized now that all but one are home. Lots of trips up and down the stairs. Still need a trip to the locker to drop off some empty cases.
A bit quicker to organize the bikes. There is a spot for everything except the Mrs. height rack for two that is yet to come home. That will depend on where the trainer TV gets located - probably hanging from a corner in the roof with an hdmi line to the training computer (my only computer).
A bit quicker to organize the bikes. There is a spot for everything except the Mrs. height rack for two that is yet to come home. That will depend on where the trainer TV gets located - probably hanging from a corner in the roof with an hdmi line to the training computer (my only computer).
7 AM
flexibility 19:00 [1]
Finally checked the weather and saw it was only 12C. Seems perfect for a bike ride given it is supposed to be a good 20C warmer later today. Organize or exercise?
3 PM
Mountain bike warm up/down (FatBoy ) 1:19:00 [2] 20.1 km (3:56 / km) +94m 3:50 / km
ahr:117 max:151
Mrs. ride along the river with a bit of single track to test the suspension switching on the fly. She was pretty much cooked in the 35C by the time we got to the railways tracks to the terrain park so guzzled her spare water bottle I had carried for her and we headed home without visiting the park. I did a couple of hot laps to pass 20km which is when the heart rate peaked.
It turns out the trail was quite enough I could have gone out on 'Bent's Omega.
It turns out the trail was quite enough I could have gone out on 'Bent's Omega.
Friday Jun 17, 2016 #
5 AM
flexibility 19:00 [1]
8 AM
stairs 18:00 [3]
A few laps before class - a bit late to ask me to start training another batch of new people.
Thursday Jun 16, 2016 #
5 AM
flexibility 17:00 [1]
4 PM
weight training 49:00 [2]
Day 1 free weights
Wednesday Jun 15, 2016 #
5 AM
flexibility 15:00 [1]
4 PM
Cardio intervals (Trainer - legs) 42:07 [4]
ahr:148 max:167 shoes: Gekko
First half of Flight's Saturday session. I was curious how hard that part would be; in particular whether it was a warm up to the longer MAP intervals or a work out on its own. The later proved to be the case. I used the 53 chain ring and progressed the rear per Flight. For the 10 second sprint I just spun my legs all out and held the cadence I ramped up to for 10 seconds. Ramp up varied between 2-4 seconds. By the time I got to the 53-11 set it was a test of will to push the cadence up. The first run had the power a bit low at mid 600s but the last two hit the 800 I thought was a reasonable target. Entire session done with a 2% slope, which I believe is Flight's baseline.
Power: avg-157, max-817
Power: avg-157, max-817
Tuesday Jun 14, 2016 #
5 AM
flexibility 15:00 [1]
4 PM
weight training 40:00 [2]
Day 3 resistance bands and pushups
Monday Jun 13, 2016 #
5 AM
flexibility 17:00 [1]
4 PM
weight training 57:00 [2]
Day 2 free weights, pushups, abs
Sunday Jun 12, 2016 #
6 AM
flexibility 12:00 [1]
7 AM
Mountain bike (Vinnie) 2:15:00 [3] 48.8 km (2:46 / km) +290m 2:41 / km
ahr:136 max:165
Straight out Hwy 641 through Carlisle. 25C and 15 km/hr wins to start just as the sun came over the trees to give me a shadow 4 times my size. 28C by 15km when a few clouds started to give a bit of cover. The head wind picked up to about 25. The clouds gave up there battle with the sun 7km after the turn around and the wind picked up another notch, but it was a tail wind so I didn't mind - until a 1km stretch near the end where I had to turn into it to get back for a breakfast date. The temperature topped 30C by the time I got back, well before 9am. I think there will be some heat stroke in town today.
A nice finish to my days riding in PA.
A nice finish to my days riding in PA.
Saturday Jun 11, 2016 #
6 AM
flexibility 18:00 [1]
7 AM
Mountain bike tempo (Vinnie) 1:45:00 [3] 36.5 km (2:53 / km) +183m 2:48 / km
ahr:138 max:161
This is probably my last ride of my favourite country loop. I took a camera and grabbed a few photos this time - I'll upload them later.
16C and overcast to start, 24C and clear sky to finish. Forecast is for well over 30 and severe storms including possible tornado later in the day. It was as nice as a ride can get. There were three cars while is was on the country section. One jogger. Two fast women on their race bike riding about half a wheel apart. I kind of wished Flight was along so I could say go fetch. There was only a little pressure to try and keep close because they turned off about 500m after passing me.
Planning to do the Carlylse run tomorrow and then sending the bike back with Mrs - I may not have a roof rack for the new car before finishing up.
Adding a few photos:
rolling hills
some twisty bits - quite fun to ride
and a view to the mountains to the west
16C and overcast to start, 24C and clear sky to finish. Forecast is for well over 30 and severe storms including possible tornado later in the day. It was as nice as a ride can get. There were three cars while is was on the country section. One jogger. Two fast women on their race bike riding about half a wheel apart. I kind of wished Flight was along so I could say go fetch. There was only a little pressure to try and keep close because they turned off about 500m after passing me.
Planning to do the Carlylse run tomorrow and then sending the bike back with Mrs - I may not have a roof rack for the new car before finishing up.
Adding a few photos:
rolling hills
some twisty bits - quite fun to ride
and a view to the mountains to the west
Friday Jun 10, 2016 #
7 AM
flexibility 15:00 [1]
11 AM
Mountain bike warm up/down (Vinnie) 2:23:00 [2] 42.1 km (3:24 / km) +33m 3:23 / km
ahr:125 max:163
C&O Canal with Mrs. from about mile 48 to mile 35. 27C when we finished and bright sun, but riding through the woods it felt cooler most of the time. It was mostly an easy pace, but I got a few quick runs when I stopped to take photos or check on texts from Flight and then had to catch up again. On the last set from Flight there was only about a km to the car so Mrs. dropped the hammer to prove I couldn't catch her if she continued to ride - I made the catch with about 300 km to go, but did have to run the heart up. I then carried on a bit extra to hit the 1000 cal mark - just in case she wanted to cash in a free Bruster's coupon (delicious and very large servings of fresh ice cream).
I got some nice photos of this part of the trail, which I'll pull of the camera a bit later.
Gear test: I used a sling bag Mrs. bought me earlier this year. It is shaped something like a Camel Back, but much more stylish and has quite a bit of room in it (tablet, camera, hotspot, spare water, snacks and a tool bag borrowed from a bike at home). The problem was that on a bumpy ride it tended to slide around. A waist strap would have made it work much better. It will be good for quick errands, but not so much for more serious riding.
I got some nice photos of this part of the trail, which I'll pull of the camera a bit later.
Gear test: I used a sling bag Mrs. bought me earlier this year. It is shaped something like a Camel Back, but much more stylish and has quite a bit of room in it (tablet, camera, hotspot, spare water, snacks and a tool bag borrowed from a bike at home). The problem was that on a bumpy ride it tended to slide around. A waist strap would have made it work much better. It will be good for quick errands, but not so much for more serious riding.
C • Nice 2
Wednesday Jun 8, 2016 #
5 AM
flexibility 15:00 [1]
6 AM
weight training 45:00 [2]
Day 3 soloflex
9 AM
Other warm up/down 31:00 [2] 3.98 km (7:47 / km) +53m 7:18 / km
Walk/lope to pick up my new car. Kitting up for a bike and then changing to go to work seemed like too much trouble. Made it half an hour early.
Notably only because my quads are feeling yesterday's hill descent control on the fixie. Most of it is likely due to going down Jelly at 8 km/hr.
Notably only because my quads are feeling yesterday's hill descent control on the fixie. Most of it is likely due to going down Jelly at 8 km/hr.
Tuesday Jun 7, 2016 #
6 AM
flexibility 18:00 [1]
7 AM
Road cycle (Goldie) 1:32:00 [3] 30.3 km (3:02 / km) +129m 2:58 / km
ahr:122 max:160
I thought it would be a good morning to take the fixie out for its first ride in Ontario and get a bit of track prep into my legs. I wasn't sure how long would be appropriate so after doing a couple laps past a turtle crossing the trail I decided to lap until the turtle made it safety to the river side. This was along the north end of the paved Newmarket portion of the trail where the tiny elevation changes aren't much more than riding up the banks of the track to the rail.
The gearing if have won't give much of a cardio workout, but it is decent for the legs, particularly the hills to and from the river. I finished with the twisty little Jelly hill which went surprisingly easy. The hard work was containing the speed on the way down.
Beautiful morning with the odd peek of sun and 12C.
Now to find homes for another load of stuff from the south.
The gearing if have won't give much of a cardio workout, but it is decent for the legs, particularly the hills to and from the river. I finished with the twisty little Jelly hill which went surprisingly easy. The hard work was containing the speed on the way down.
Beautiful morning with the odd peek of sun and 12C.
Now to find homes for another load of stuff from the south.
4 PM
Mountain bike (Fatboy) 54:12 [3] 15.0 km (3:37 / km) +88m 3:31 / km
I decided to drop off the insurance rental a day early and have one less errand to squeeze into tomorrow before heading back south for Mrs's birthday in a new(ish) car.
I thought I would cycle home rather than get a ride during rush hour. And I was pretty sure I could cycle back faster than they could drive me. The fattie was handy so I tossed it in the back - actually wheeled it in upright. Clearly there is a place for minivans in an active lifestyle.
I caught a quick residential route to the river path, with a couple of looks at the crude compass on my Garmin. I did decide I might as well detour north to see how the work at Rogers Reservoir is coming - slowly, but it is going to be prett nice. Another detour east on the local single track which doesn't appear to be getting much use. Then a bit of extra south just for fun. It all fit nicely into the hour I told my eldest I would be.
I thought I would cycle home rather than get a ride during rush hour. And I was pretty sure I could cycle back faster than they could drive me. The fattie was handy so I tossed it in the back - actually wheeled it in upright. Clearly there is a place for minivans in an active lifestyle.
I caught a quick residential route to the river path, with a couple of looks at the crude compass on my Garmin. I did decide I might as well detour north to see how the work at Rogers Reservoir is coming - slowly, but it is going to be prett nice. Another detour east on the local single track which doesn't appear to be getting much use. Then a bit of extra south just for fun. It all fit nicely into the hour I told my eldest I would be.
Monday Jun 6, 2016 #
6 AM
flexibility 15:00 [1]
5 PM
Note
You might think you have knots nailed after having been taught to tie more than you can name behind your back when you were in kindergarten. That belief might have been reinforced by how secure your kayak and canoe always were. But maybe some of those easy to undo knots won't be quite so easy when you use them to secure something that wants really badly to get bigger.
Sunday Jun 5, 2016 #
6 AM
flexibility 18:00 [1]
7 AM
weight training 45:00 [2]
Day 2 free weights and push-ups
Saturday Jun 4, 2016 #
7 AM
flexibility 13:00 [1]
11 AM
Note
Hours of walking around socializing with guitar mates from around the country.
Friday Jun 3, 2016 #
6 AM
flexibility 16:00 [1]
7 AM
Mountain bike tempo (Vinnie) 1:36:00 [4] 33.8 km (2:50 / km) +135m 2:47 / km
ahr:141 max:159
I waited until the rain passed to go out in a sticky 23C morning taking a route to the country roads that went against the commuter traffic. Both the 6:38 am weather lady report and the radar indicated the rain was over, but I caught the edge of a light rain at about 13km and it lasted the rest of the ride. Not enough to be unpleasant or to make the dye transfer from my Brooke's saddle to my yellow shorts.
Nutrition: 1/2 a Tailwind - I think I've concluded that about 2/3 the recommended dilution suits me best. And a banana.
Nutrition: 1/2 a Tailwind - I think I've concluded that about 2/3 the recommended dilution suits me best. And a banana.
Thursday Jun 2, 2016 #
5 AM
flexibility 18:00 [1]
It is that time of year when the sunrise forces an early rise - I've never been good at sleeping after the sun comes up.
2 PM
Mountain bike tempo (Vinnie) 2:08:00 [3] 43.1 km (2:58 / km) +183m 2:54 / km
ahr:128 max:157
Left work early enough to get well ahead of the commuters for a nice ride to start my last vacation EVER.
Only 27C today and overcast so conditions were quite pleasant. No incidents and I came up with a new game: how far can you get before the big truck beside you at the lights catches up to you.
Nutrition: Fuel for Fire is another liquid protein in a squeeze bag. It was easy to drink, but had an artificial aftertaste.
My home made peanut joy, however, was quite excellent - a candidate for my favourite 'energy bar'
Only 27C today and overcast so conditions were quite pleasant. No incidents and I came up with a new game: how far can you get before the big truck beside you at the lights catches up to you.
Nutrition: Fuel for Fire is another liquid protein in a squeeze bag. It was easy to drink, but had an artificial aftertaste.
My home made peanut joy, however, was quite excellent - a candidate for my favourite 'energy bar'
Wednesday Jun 1, 2016 #
5 AM
flexibility 15:00 [1]
4 PM
weight training 51:00 [2]
Day 1 free weights
It is about time to decide if I sell the PA dial a weight or take it home. It turned out to be very handy and pretty compact.
It is about time to decide if I sell the PA dial a weight or take it home. It turned out to be very handy and pretty compact.