Training Log Archive: veinbusterIn the 30 days ending Nov 30, 2016:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Nov 30, 2016 #
6 AM
flexibility 21:00 [1]
7 AM
weight training 42:00 [2]
Day 2 soloflex and free weights
Looked good for an early ride, until I saw a decent looking rain on radar about 10 minutes away. I opted to stay in and protect myself from the hint of a lingering cold getting a better grip.
Looked good for an early ride, until I saw a decent looking rain on radar about 10 minutes away. I opted to stay in and protect myself from the hint of a lingering cold getting a better grip.
Tuesday Nov 29, 2016 #
7 AM
flexibility 23:00 [1]
9 AM
Road cycle tempo (Wilier Cross ) 2:04:00 [4] 43.1 km (2:53 / km) +300m 2:47 / km
ahr:147 max:167 shoes: Specialized Comp mountain
I had planned to head south on the trail to start into the wind, but by the time it brightened up enough to want to go out it seemed like the right window to head north and try another trail/road route.
Traffic was fairly light with me riding after commuters and before the lunch crowd. North to Holland Landing. East through Sharon to Mount Albert. South uphill and into a brisk wind to Cedar Grove. Then west through Pleasantville to home. I had a brief sunny break at 10km. The road stayed wet except for a couple of commuter heavy bits of Hwy 48 and then Mullock between the 404 and home.
I saw only one other cyclist: a young lady at 38km who appeared to be riding to work. One jogger and one faster runner pushing a stroller. Not much for two hours.
Traffic was fairly light with me riding after commuters and before the lunch crowd. North to Holland Landing. East through Sharon to Mount Albert. South uphill and into a brisk wind to Cedar Grove. Then west through Pleasantville to home. I had a brief sunny break at 10km. The road stayed wet except for a couple of commuter heavy bits of Hwy 48 and then Mullock between the 404 and home.
I saw only one other cyclist: a young lady at 38km who appeared to be riding to work. One jogger and one faster runner pushing a stroller. Not much for two hours.
Monday Nov 28, 2016 #
7 AM
flexibility 20:00 [1]
8 AM
weight training 37:00 [2]
Day 1 soloflex and free weights
Sunday Nov 27, 2016 #
8 AM
flexibility 22:00 [1]
Yesterday's slightly runny nose while riding became a proper head cold over night. I might stay in today and try my best to kill it before Mrs. has a chance to pick it up.
C • Gah. 3
Saturday Nov 26, 2016 #
6 AM
flexibility 18:00 [1]
7 AM
Mountain bike (Stumpjumper ) 1:13:00 [3] 19.7 km (3:42 / km) +95m 3:37 / km
ahr:132 max:161 shoes: Specialized Comp mountain
2C pre dawn start to get in a quick ride before taking J to work and helping Mrs. get organized for her Beads for Cancer sale in Queensville.
It was quite damp with some mist, but no rain. There were just a few spots of snow left. I went north to the new boardwalk to see what construction is left to be done. They are putting a wood cover over the steel arches of the walking bridge across the river and appear to be putting a wood 'ceiling' on the underside of the road bridge to make it look nicer while going across to the single track. It looks like enough work that it may not get finished until spring.
First runner showed up at 8km, then another at 10km, just about sunrise. No other cyclists today.
Made it him 2 minutes early than I was needed. Surprisingly no one was worrying that I might have forgotten my duties.
It was quite damp with some mist, but no rain. There were just a few spots of snow left. I went north to the new boardwalk to see what construction is left to be done. They are putting a wood cover over the steel arches of the walking bridge across the river and appear to be putting a wood 'ceiling' on the underside of the road bridge to make it look nicer while going across to the single track. It looks like enough work that it may not get finished until spring.
First runner showed up at 8km, then another at 10km, just about sunrise. No other cyclists today.
Made it him 2 minutes early than I was needed. Surprisingly no one was worrying that I might have forgotten my duties.
Friday Nov 25, 2016 #
7 AM
flexibility 20:00 [1]
8 AM
weight training 40:00 [2]
Day 3 soloflex
Good pull ups today
Good pull ups today
Thursday Nov 24, 2016 #
7 AM
flexibility 21:00 [1]
11 AM
Cardio intervals (Sufferfest) 1:00:03 [4]
ahr:149 max:174 shoes: Gekko
I think video was To Get To The Other Side. 8 climbs with 1 minute recovery between them.
I just put the video on for background while trying to finalize the set up, but ended up following it. I moved the laptop to the top of a box to make it more stable and hopefully not fall on my concrete floor like it did yesterday. I tried putting a drink there as well but it wasn't really reachable. Another box should let me drink while riding.
I felt much better following the video guidance with my heart monitor on. The first trainer ride I was clearly just being a wimp.
Power: avg-173, max-257
I just put the video on for background while trying to finalize the set up, but ended up following it. I moved the laptop to the top of a box to make it more stable and hopefully not fall on my concrete floor like it did yesterday. I tried putting a drink there as well but it wasn't really reachable. Another box should let me drink while riding.
I felt much better following the video guidance with my heart monitor on. The first trainer ride I was clearly just being a wimp.
Power: avg-173, max-257
3 PM
Other warm up/down 45:00 [2] 5.6 km (8:02 / km)
Brisk walk to the auto shop. Fuel pump, rear defogger fixed and nail removed from my tire for $45.
I hadn't felt the need for a tire pressure monitoring system before, but in this case I wouldn't have noticed the dropping air pressure and might have made it quite a way down the highway before it caused a problem.
I hadn't felt the need for a tire pressure monitoring system before, but in this case I wouldn't have noticed the dropping air pressure and might have made it quite a way down the highway before it caused a problem.
Wednesday Nov 23, 2016 #
7 AM
flexibility 20:00 [1]
8 AM
weight training 39:00 [2]
Day 2 soloflex and free weights
Tuesday Nov 22, 2016 #
7 AM
flexibility 23:00 [1]
10 AM
Cardio (Trainer legs) 30:00 [3]
shoes: Gekko
It was a comedy of errors getting the trainer set up in the basement.
- couldn't find the electronic bits
- didn't realize the trainer skewer had to be tightened at both sides, so the frame dropped the rear wheel when I got on it
- my display driver got confused switching from my 'computer' HDMI monitor to the HDMI input on the spare TV
- the trainer remote wasn't inclined to start the trainer
- needed a quarter turn extra on the power spindle to get decent grip without spinning out (ok, this is probably normal)
- had to move the seat back two more notches upright to get my neck comfortable
Finally got video and trainer both running for a test spin. My power seemed pretty low. Holding any level felt much harder than I remembered from last year, so many be I slacked off too much this fall. I did spin up past 600 a few times wth a peak of 683watts, but 400 felt much harder to hold than I remembered.
- couldn't find the electronic bits
- didn't realize the trainer skewer had to be tightened at both sides, so the frame dropped the rear wheel when I got on it
- my display driver got confused switching from my 'computer' HDMI monitor to the HDMI input on the spare TV
- the trainer remote wasn't inclined to start the trainer
- needed a quarter turn extra on the power spindle to get decent grip without spinning out (ok, this is probably normal)
- had to move the seat back two more notches upright to get my neck comfortable
Finally got video and trainer both running for a test spin. My power seemed pretty low. Holding any level felt much harder than I remembered from last year, so many be I slacked off too much this fall. I did spin up past 600 a few times wth a peak of 683watts, but 400 felt much harder to hold than I remembered.
Monday Nov 21, 2016 #
7 AM
flexibility 15:00 [1]
8 AM
weight training 41:00 [2]
Day 1 soloflex and free weights
Sunday Nov 20, 2016 #
7 AM
flexibility 23:00 [1]
Healthy wind chill out there today, but I may defer my winter gear testing until there is more snow.
Saturday Nov 19, 2016 #
8 AM
flexibility 20:00 [1]
9 AM
weight training 41:00 [2]
Day 3 soloflex
Very strong dips, pull-ups average
Very strong dips, pull-ups average
10 AM
Mountain bike warm up/down (FatBoy ) 29:00 [2] 6.6 km (4:24 / km)
J wanted to see if the knee she smashed into concrete was ready to ride to work so I went along with her. Too bad she waited until after breakfast because the leading edge of the rain started before we got out of the driveway. The Santa Clause parade was staging on her commute route, so we detoured that - some nice floats and lots of happy people in spite of the rain.
We shortened the ride a bit and made it back just before the rain got unpleasantly heavy. She declared another week would be best before riding in prior to spending the day on her feet.
We shortened the ride a bit and made it back just before the rain got unpleasantly heavy. She declared another week would be best before riding in prior to spending the day on her feet.
Friday Nov 18, 2016 #
7 AM
flexibility 21:00 [1]
9 AM
Road cycle (Wilier Cross) 2:05:00 [4] 42.4 km (2:57 / km) +316m 2:51 / km
ahr:144 max:169 shoes: Specialized Comp mountain
I thought I would try to outsmart the traffic by taking the river path and then jumping on Main which just opened north of Green Lane after a a very long construction. My hope was that traffic wouldn't have started using the new road yet.
It turns out the road is still under construction and there was a fair bit of south bound traffic, but little heading north. The road will be nice when it is finished with 4 lanes for cars and nice wide bike lanes on each side including over the giant bridge they built over the river at the new water treatment plant. The bridge has nice big viewing areas, but it wasn't yet obvious how to get down to the river trail.
It looks like several thousand homes will be built along this road, but for now it is a decent way to get out of town. I had one long steep downhill at 8% that gave me a top speed of 67km/hr - no traffic let me take everything gravity offered. This has potential to be a good Greenspeed route.
I turned south on Woodbine to try and find the place Mrs. is selling her Beads For Cancer next weekend, but I think she got the wrong street. I'll try Leslie St. another time - which is where I expected the place to be. Queensville is pretty small. Then over to Warden, where at 29km I met my first cyclist of the day. One more was about a kilometre back.
I felt a bit sluggish, as I had earlier in the week, but realized it is likely related to invoking my strictest diet after a lot of rich vacation food - about 2.5kg lighter over 4 days and back to the high end of my preferred weight range.
It turns out the road is still under construction and there was a fair bit of south bound traffic, but little heading north. The road will be nice when it is finished with 4 lanes for cars and nice wide bike lanes on each side including over the giant bridge they built over the river at the new water treatment plant. The bridge has nice big viewing areas, but it wasn't yet obvious how to get down to the river trail.
It looks like several thousand homes will be built along this road, but for now it is a decent way to get out of town. I had one long steep downhill at 8% that gave me a top speed of 67km/hr - no traffic let me take everything gravity offered. This has potential to be a good Greenspeed route.
I turned south on Woodbine to try and find the place Mrs. is selling her Beads For Cancer next weekend, but I think she got the wrong street. I'll try Leslie St. another time - which is where I expected the place to be. Queensville is pretty small. Then over to Warden, where at 29km I met my first cyclist of the day. One more was about a kilometre back.
I felt a bit sluggish, as I had earlier in the week, but realized it is likely related to invoking my strictest diet after a lot of rich vacation food - about 2.5kg lighter over 4 days and back to the high end of my preferred weight range.
Thursday Nov 17, 2016 #
7 AM
flexibility 19:00 [1]
8 AM
weight training 39:00 [2]
Day 2 soloflex and free weights
11 AM
Mountain bike (Stumpjumper) 1:22:00 [3] 23.3 km (3:31 / km) +101m 3:27 / km
ahr:132 max:159 shoes: Specialized Comp mountain
The plan was to take the long way to the bike shop to drop the bike off to have the rear suspension looked at. I suspected a leak somewhere in the system based on needing to add pressure before every ride and still having it soft enough to use most of the travel dropping curb height.
On the way it struck me that the problem might actually be my suspension pump. I was unsuccessful a while ago increasing the pressure in the seat dropper on the fattie and had observed the gauge dropping rapidly from 150psi on this suspension. I mentioned this as a possibility at the shop and used their suspension pump. It did show a slow drop of in pressure while attached, but not nearly to the degree I remembered at home. More importantly, the suspension wasn't nearly as soft...so I rode back home and will see how it fairs over the next few days.
The shop can't service my suspension with the Brain and would just pull it off and send it to Specialized - so I don't feel quite so lame not feeling like I could fix it myself.
On the way it struck me that the problem might actually be my suspension pump. I was unsuccessful a while ago increasing the pressure in the seat dropper on the fattie and had observed the gauge dropping rapidly from 150psi on this suspension. I mentioned this as a possibility at the shop and used their suspension pump. It did show a slow drop of in pressure while attached, but not nearly to the degree I remembered at home. More importantly, the suspension wasn't nearly as soft...so I rode back home and will see how it fairs over the next few days.
The shop can't service my suspension with the Brain and would just pull it off and send it to Specialized - so I don't feel quite so lame not feeling like I could fix it myself.
Wednesday Nov 16, 2016 #
7 AM
flexibility 22:00 [1]
9 AM
Mountain bike (Stumpjumper) 2:06:00 [4] 35.3 km (3:34 / km) +118m 3:31 / km
ahr:140 max:164 shoes: Specialized Comp mountain
I was to impatient to wait for the rain to clear and went out during what looked like a decent pause. It started to drizzle again at 5km but barely enough to keep the trail wet. At the north end, I got quite excited to see the trail run right up to a completed boardwalk. Sadly, the last 5-10m at the river were unfinished. Without a construction crew there, I think there is a safe way through. They appeared to be finalizing both a bridge for the trail across the river and passage under the road way bridge along the west side of the river.
There was a new bit of path opened up on the east side of the river at Davis Drive, which will give a bit more variety for the Greenspeed next year. At the south end of the Newmarket portion of the trail a heavy gravel section has been paved over to Yonge St. This is a plus for the Greenspeed, but I kind of liked the variety of the gravel on the mountain bike and for the fattie in the winter.
Rain picked up at 20km and remained steady but on the light side to 30km, so I headed home.
There was a new bit of path opened up on the east side of the river at Davis Drive, which will give a bit more variety for the Greenspeed next year. At the south end of the Newmarket portion of the trail a heavy gravel section has been paved over to Yonge St. This is a plus for the Greenspeed, but I kind of liked the variety of the gravel on the mountain bike and for the fattie in the winter.
Rain picked up at 20km and remained steady but on the light side to 30km, so I headed home.
Tuesday Nov 15, 2016 #
7 AM
flexibility 21:00 [1]
8 AM
weight training 37:00 [2]
Day 1 soloflex and free weights
Monday Nov 14, 2016 #
6 AM
flexibility 15:00 [1]
I expected to have time for a good workout in the hotel gym, but just before I went down an alarm went off somewhere down the river and then repeated about 10 minutes later. It reminded Mrs. of alarms we've heard at Three Mile Island, so she wanted to high tail it out of there.
Sunday Nov 13, 2016 #
7 AM
flexibility 17:00 [1]
3 PM
Cardio warm up/down 15:00 [3]
Mrs. wanted to try an elliptical in the brand new fitness centre in our hotel so I went on a machine be beside her. She couldn't make herself go slow enough to avoid running her heart rate up so bailed early.
Saturday Nov 12, 2016 #
7 AM
flexibility 18:00 [1]
Friday Nov 11, 2016 #
8 AM
flexibility 7:00 [1]
Just the essentials.
Apparently we have lots of beach walking to squeeze in.
Apparently we have lots of beach walking to squeeze in.
11 AM
Other warm up/down 1:40:00 [2]
The ultimate beach walk.
If I was a runner, this is where my morning run would be: Surfside Beach pier to Garden City pier. About 10km starting from anywhere to get to both and back again.
It was interesting to see how much the beach was reshaped at low tide since March. I expect most of it was due to last months hurricane.
If I was a runner, this is where my morning run would be: Surfside Beach pier to Garden City pier. About 10km starting from anywhere to get to both and back again.
It was interesting to see how much the beach was reshaped at low tide since March. I expect most of it was due to last months hurricane.
Thursday Nov 10, 2016 #
7 AM
flexibility 17:00 [1]
8 AM
Road cycle tempo (Goldie) 2:51:04 64.22 km (2:40 / km) +68m 2:39 / km
ahr:149 max:161
Left foot is mostly back to normal so a proper ride seemed in order. 7C with a decent headwind at 25-30 km/hr to start so I burned over 800 calories outbound. I felt pretty good so wandered around the golf community for a bit where I got a bit of shelter from the wind. At 1000 calories I took a pause to advise Mrs. that I hadn't fallen in a ditch - I was approach her alarm time and had no chance of getting back until an hour after it went off.
Switched into finger less gloves, unzipped an upper layer and had a snack during the 5 minute pause then headed back with the wind at my back. Heart rate stayed close to the outbound level with the higher cadence the tailwind allowed. I stopped to pick up bagels at 60km and crossed the highway with them along with an 80+ year old woman taking home her groceries. She was bolder than I was starting across the road, but I blocked for her anyway assuming I would be more visible than her 5 ft and maybe 95 lbs.
While I had felt that I was approaching the limit on a traditional bike at about 55km, the pause at the bagel shop was quite refreshing and I felt like I could have gone out for a couple more hours if I had someone along to pace me. A beautiful day and I felt pretty strong.
Nutrition: 1 Huma gel - much easier going down than traditional gels with about twice the volume for the same calories. The chia made it a bit gritty, but I quite liked it.
1 pack of chews - bad for my teeth, but easy to get out of my pocket and eat on the move
1 tailwind
Switched into finger less gloves, unzipped an upper layer and had a snack during the 5 minute pause then headed back with the wind at my back. Heart rate stayed close to the outbound level with the higher cadence the tailwind allowed. I stopped to pick up bagels at 60km and crossed the highway with them along with an 80+ year old woman taking home her groceries. She was bolder than I was starting across the road, but I blocked for her anyway assuming I would be more visible than her 5 ft and maybe 95 lbs.
While I had felt that I was approaching the limit on a traditional bike at about 55km, the pause at the bagel shop was quite refreshing and I felt like I could have gone out for a couple more hours if I had someone along to pace me. A beautiful day and I felt pretty strong.
Nutrition: 1 Huma gel - much easier going down than traditional gels with about twice the volume for the same calories. The chia made it a bit gritty, but I quite liked it.
1 pack of chews - bad for my teeth, but easy to get out of my pocket and eat on the move
1 tailwind
Wednesday Nov 9, 2016 #
8 AM
flexibility 13:00 [1]
An interesting morning to be in the US.
Tuesday Nov 8, 2016 #
7 AM
flexibility 21:00 [1]
11 AM
Road cycle tempo (Goldie) 1:29:00 [4] 35.9 km (2:29 / km) +32m 2:28 / km
ahr:146 max:159 shoes: Specialized S Works Mountain
Short ride squeezed in between taking Mrs. for breakfast and taking her to an early movie for $5.
I stayed on the peninsula today to avoid highway traffic. The headwind versus tailwind differential was 3km/hr. There was quite a bit of construction material going up and down the beach road. The last of the smashed stuff was being picked up from the side of the road when I finished up yesterday so now there is room to put new beams, pipes, walls, etc.
The extreme south of the beach road still has enough sand that grip with my road tires is near impossible, so I'll skip the last kilometre for the rest of the week.
I stayed on the peninsula today to avoid highway traffic. The headwind versus tailwind differential was 3km/hr. There was quite a bit of construction material going up and down the beach road. The last of the smashed stuff was being picked up from the side of the road when I finished up yesterday so now there is room to put new beams, pipes, walls, etc.
The extreme south of the beach road still has enough sand that grip with my road tires is near impossible, so I'll skip the last kilometre for the rest of the week.
Monday Nov 7, 2016 #
6 AM
flexibility 19:00 [1]
7 AM
Road cycle tempo (Goldie) 2:05:00 [4] 46.5 km (2:41 / km) +67m 2:40 / km
ahr:140 max:157 shoes: Specialized S Works Mountain
The Mugs Game
I wasn't sure about this ride. Over the weekend a combination of tape, compression placement, walking and stair climbing resulted in a blister on my left foot. Unfortunately I didn't notice it until it burst and I tore the top layer of skin off removing the tape. In hindsight, there was a signal that I might have a blister that I just brushed off. So...about 1.5 sq cm off skin missing on the ball of my foot, right about where my compression is meant to start. Pretty small really, but given how slowly small wounds heal on me I was apprehensive about making it worse.
Careful application of ointment, gauze, tape. Careful compression selection and placement, then lock into my shoes and head out to see how it feels. It was sunny and a pleasant 8C so I headed north to have the option of a longer ride. Pressure on the bottom of my feet in these shoes is well distributed so when I got to the 4km turn I opted to carry on north and loop back in an hour as long as things continued to feel ok. The limit was just because I wasn't sure if I would notice a problem before it was too late. The plan was to keep my heart rate in the 130s which should ensure I wasn't pushing to hard. Oh...I flipped the rear to free wheel so I could pause periodically.
My internal alarm called the hour at 61 minutes, but the turn to my favourite stretch of beach was in sight so I continued along that making the turn at 1:07. It turns out that the slight headwind I hadn't registered outbound gave enough of a boost that the same effort going back made up a good chunk of the extra time outbound.
Average heart rate was 140 both out and back, so I was a bit over the target effort, but it felt like a nice relaxed ride. I'll check the foot a bit later, but it feels like no harm was done.
I wasn't sure about this ride. Over the weekend a combination of tape, compression placement, walking and stair climbing resulted in a blister on my left foot. Unfortunately I didn't notice it until it burst and I tore the top layer of skin off removing the tape. In hindsight, there was a signal that I might have a blister that I just brushed off. So...about 1.5 sq cm off skin missing on the ball of my foot, right about where my compression is meant to start. Pretty small really, but given how slowly small wounds heal on me I was apprehensive about making it worse.
Careful application of ointment, gauze, tape. Careful compression selection and placement, then lock into my shoes and head out to see how it feels. It was sunny and a pleasant 8C so I headed north to have the option of a longer ride. Pressure on the bottom of my feet in these shoes is well distributed so when I got to the 4km turn I opted to carry on north and loop back in an hour as long as things continued to feel ok. The limit was just because I wasn't sure if I would notice a problem before it was too late. The plan was to keep my heart rate in the 130s which should ensure I wasn't pushing to hard. Oh...I flipped the rear to free wheel so I could pause periodically.
My internal alarm called the hour at 61 minutes, but the turn to my favourite stretch of beach was in sight so I continued along that making the turn at 1:07. It turns out that the slight headwind I hadn't registered outbound gave enough of a boost that the same effort going back made up a good chunk of the extra time outbound.
Average heart rate was 140 both out and back, so I was a bit over the target effort, but it felt like a nice relaxed ride. I'll check the foot a bit later, but it feels like no harm was done.
Sunday Nov 6, 2016 #
6 AM
flexibility 18:00 [1]
Chilly morning for Mrs. pre breakfast beach walk at 5C
Saturday Nov 5, 2016 #
6 AM
flexibility 22:00 [2]
9 AM
Road cycle (Goldie) 15:00 [3] 6.0 km (2:30 / km)
shoes: Specialized S Works Mountain
Switching condos.
They nicely got our beach place ready for check in at 9am (rather than 4pm) so we didn't have to be homeless after our 10am checkout. The bike is too close a fit into the car with everything else so I just road - helmet and shoes but street clothes.
Once I got across the highway it was a quick TT10 along the beach road. Beat Mrs. who drove the car down the highway.
They nicely got our beach place ready for check in at 9am (rather than 4pm) so we didn't have to be homeless after our 10am checkout. The bike is too close a fit into the car with everything else so I just road - helmet and shoes but street clothes.
Once I got across the highway it was a quick TT10 along the beach road. Beat Mrs. who drove the car down the highway.
Friday Nov 4, 2016 #
6 AM
flexibility 15:00 [1]
8 AM
Road cycle (Goldie) 1:22:00 [3] 31.0 km (2:39 / km) +20m 2:38 / km
ahr:135 max:156 shoes: Specialized S Works Mountain
Short pre rain ride. I stayed off the highway today, except for crossing it twice, and took the southern beach road through Surfside and Garden City.
Damage from last months hurricane was pretty visible. We had seen lots of big trees down when we came in - as big as 30 and 40 cm diameter. Today it was damage to ocean front homes. None of them were smashed to bits like we had seen after Hugo, but many had piles of stuff along the road that were the length of their frontage and 2-3m wide and over a meter high. Mostly patio furniture, palm branches, some strips of siding. A few places that had gotten bold after years without a hurricane had all of the carpeting and mattresses they had put in ground level 'guest quarters' in heeps in the front yard/parking area.
The storm had thrown tons, literally, of beach sand over the road south of the Garden City pier. Most of it had since been moved to the shoulder which now had sand as much as 30cm deep - so no popping over off of the narrow road to let traffic by on my skinny 23mm tires. As I got further south there were spots where the road was still sand covered, but generally only 5-8cm deep.
Achilles is a bit stressed this morning so I didn't push right to the projected start of the rain.
Damage from last months hurricane was pretty visible. We had seen lots of big trees down when we came in - as big as 30 and 40 cm diameter. Today it was damage to ocean front homes. None of them were smashed to bits like we had seen after Hugo, but many had piles of stuff along the road that were the length of their frontage and 2-3m wide and over a meter high. Mostly patio furniture, palm branches, some strips of siding. A few places that had gotten bold after years without a hurricane had all of the carpeting and mattresses they had put in ground level 'guest quarters' in heeps in the front yard/parking area.
The storm had thrown tons, literally, of beach sand over the road south of the Garden City pier. Most of it had since been moved to the shoulder which now had sand as much as 30cm deep - so no popping over off of the narrow road to let traffic by on my skinny 23mm tires. As I got further south there were spots where the road was still sand covered, but generally only 5-8cm deep.
Achilles is a bit stressed this morning so I didn't push right to the projected start of the rain.
Thursday Nov 3, 2016 #
6 AM
flexibility 10:00 [1]
7 AM
Road cycle tempo (Goldie) 1:56:00 [5] 46.4 km (2:30 / km) +82m 2:29 / km
ahr:152 max:172 shoes: Specialized S Works Mountain
I had wanted to try the fattie on the beach, but a last minute car change meant brining my most compact bike. I had to mount the front light to the stem because there wasn't room on the bars for the power light (I used 800 of the 1100 lumens until the sun came up).
My winter training plan is geared towards higher cadence so a bike with one gear should give me a head start on that. I've done an hour on Goldie but wasn't entirely sure how sustainable my pace would be over a longer distance. I use this beach route for age rides, but we're staying a good bit further north for a few days so I was looking at 45-50km. I started the Garmin a bit late (too dark to tell it hadn't registered the initial start). Once I got the first interval, I was pretty sure I could target a TT100.
There is one detour left on the road and as I cleared it and turned back to the beach the sun was rising - 12km into the ride. I paused the clock for a couple of photos then headed back out. I caught and passed an old guy (mid to late 50s) on his race bike - my constant pedalling won out on a tight S turn. I felt I should keep my pace up for a bit so he didn't take a couple gears to pass me back on the straight. It meant a 163 bpm rate for that interval, which was kind of fun.
Settled back to the 150s to the turn around, then an easy couple km in golf course traffic before getting back on the pace for the return. Some lights and a fire truck brought the average down a bit coming back, but the ride still felt reasonably strong until I took a recovery pace after the 45km ticked over.
I did wish I had a few more gears on the highway stretch, mostly just so I could clear that 5km more quickly.
My winter training plan is geared towards higher cadence so a bike with one gear should give me a head start on that. I've done an hour on Goldie but wasn't entirely sure how sustainable my pace would be over a longer distance. I use this beach route for age rides, but we're staying a good bit further north for a few days so I was looking at 45-50km. I started the Garmin a bit late (too dark to tell it hadn't registered the initial start). Once I got the first interval, I was pretty sure I could target a TT100.
There is one detour left on the road and as I cleared it and turned back to the beach the sun was rising - 12km into the ride. I paused the clock for a couple of photos then headed back out. I caught and passed an old guy (mid to late 50s) on his race bike - my constant pedalling won out on a tight S turn. I felt I should keep my pace up for a bit so he didn't take a couple gears to pass me back on the straight. It meant a 163 bpm rate for that interval, which was kind of fun.
Settled back to the 150s to the turn around, then an easy couple km in golf course traffic before getting back on the pace for the return. Some lights and a fire truck brought the average down a bit coming back, but the ride still felt reasonably strong until I took a recovery pace after the 45km ticked over.
I did wish I had a few more gears on the highway stretch, mostly just so I could clear that 5km more quickly.
Wednesday Nov 2, 2016 #
7 AM
flexibility 19:00 [1]
Tuesday Nov 1, 2016 #
6 AM
flexibility 15:00 [1]
weight training 39:00 [2]
Day 2 free weights and push ups
Hotel scale read 20lbs lighter for me than I expected. Too big a variance to just be happy about so I put a 50lb weight on it, which it thought was 40lb. This might mean I'm 7kg overweight.
Hotel scale read 20lbs lighter for me than I expected. Too big a variance to just be happy about so I put a 50lb weight on it, which it thought was 40lb. This might mean I'm 7kg overweight.