Training Log Archive: veinbusterIn the 31 days ending Mar 31, 2017:
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| 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 | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
6 AM
flexibility 25:00 [1]
7 AM
weight training 43:00 [2]
Day 1 soloflex and free weights
The soloflex isn't the best platform for all exercises, but it does encourage consistent form in what it does support. That made for an interesting review of some of the upper body parts that need to get sorted out after a month on different furniture. And quite a few miles on old fashioned bikes.
The pain in my right fingers might be as much an elbow issue as a neck issue.
The soloflex isn't the best platform for all exercises, but it does encourage consistent form in what it does support. That made for an interesting review of some of the upper body parts that need to get sorted out after a month on different furniture. And quite a few miles on old fashioned bikes.
The pain in my right fingers might be as much an elbow issue as a neck issue.
Thursday Mar 30, 2017 #
7 AM
flexibility 18:00 [1]
Wednesday Mar 29, 2017 #
6 AM
flexibility 21:00 [1]
Tuesday Mar 28, 2017 #
8 AM
flexibility 21:00 [1]
11 AM
Mountain bike warm up/down (FatBoy ) 1:21:00 [1] 20.8 km (3:54 / km) +36m 3:52 / km
ahr:105
Bike tour of Litchfield with Mrs. Also looped by Huntington Beach (a nice state park across a windy causeway).
A nice relaxed morning.
A nice relaxed morning.
Monday Mar 27, 2017 #
6 AM
flexibility 17:00 [1]
7 AM
Road cycle (Wilier Cross ) 2:25:00 [3] 61.2 km (2:22 / km) +66m 2:21 / km
ahr:136 max:153 shoes: Specialized S Works Mountain
Ride your age session 10
The bonus session from last year matched and a new goal set for future years.
17C and calm so I set out for an easy ride on the northern route. I just settled into an endurance heart rate and tried to find a riding position that was both easy on my wrists and neck and gave decent blood flow from the legs back to the torso. That is really a job for a recumbent.
As I headed back south at 35km an old guy pulled beside me and said he was going down Ocean Blvd, which happened to be my route home. We went along at a conversational pace for 10km before he turned off, maybe because he wanted to go faster, maybe because there was a Strava segment to chase, or perhaps he was just avoiding the site of a crash in the fall that flipped him over a car and tore his rotator. It was a nice change of pace.
The daily south wind didn't impact me until the last 3km.
The bonus session from last year matched and a new goal set for future years.
17C and calm so I set out for an easy ride on the northern route. I just settled into an endurance heart rate and tried to find a riding position that was both easy on my wrists and neck and gave decent blood flow from the legs back to the torso. That is really a job for a recumbent.
As I headed back south at 35km an old guy pulled beside me and said he was going down Ocean Blvd, which happened to be my route home. We went along at a conversational pace for 10km before he turned off, maybe because he wanted to go faster, maybe because there was a Strava segment to chase, or perhaps he was just avoiding the site of a crash in the fall that flipped him over a car and tore his rotator. It was a nice change of pace.
The daily south wind didn't impact me until the last 3km.
11 AM
Mountain bike (FatBoy ) 38:43 [2] 11.1 km (3:29 / km) +13m 3:28 / km
Bonus ride with Mrs. who wanted a bit of an outing before seeing a movie.
Sunday Mar 26, 2017 #
6 AM
flexibility 23:00 [1]
12 PM
Mountain bike warm up/down (FatBoy ) 1:28:00 [1] 19.1 km (4:36 / km) +13m 4:36 / km
ahr:107
Beach riding with Mrs. Up to the state park and around a couple of camp grounds.
Saturday Mar 25, 2017 #
6 AM
flexibility 17:00 [1]
7 AM
Road cycle long (Wilier Cross ) 1:26:39 40.08 km (2:10 / km) +21m 2:09 / km
ahr:150 max:163 shoes: Specialized S Works Mountain
Ride your age session 9 part a
15C and overcast with light 10km/hr south winds so I headed south to Murrels Inlet. On Wednesday I had noted that I started string enough to potentially set a new fast forty according to Garmin, but didn't try to record it because I felt the wind assist might make it questionable. Today the wind was light and I would be net into the wind at least 10km so if I hit a new mark it should be fair to count it.
I only had one red light and one pause for a left turn to start out and then used a right on red at a couple of corners to stack the deck. Mostly I just maintained a pace I thought I could maintain. I stopped the clock when 40km ticked over and ate my snack and messaged Mrs then recorded the numbers and headed back to the house. About 4 minutes paused.
Nutrition: 1 gel, 1 waffle, 2/3 eload
EDIT: Fast Forty confirmed. A bit over a minute and a half clear of mark from 2015.
15C and overcast with light 10km/hr south winds so I headed south to Murrels Inlet. On Wednesday I had noted that I started string enough to potentially set a new fast forty according to Garmin, but didn't try to record it because I felt the wind assist might make it questionable. Today the wind was light and I would be net into the wind at least 10km so if I hit a new mark it should be fair to count it.
I only had one red light and one pause for a left turn to start out and then used a right on red at a couple of corners to stack the deck. Mostly I just maintained a pace I thought I could maintain. I stopped the clock when 40km ticked over and ate my snack and messaged Mrs then recorded the numbers and headed back to the house. About 4 minutes paused.
Nutrition: 1 gel, 1 waffle, 2/3 eload
EDIT: Fast Forty confirmed. A bit over a minute and a half clear of mark from 2015.
9 AM
Road cycle long (Wilier Cross ) 1:06:00 [4] 28.2 km (2:20 / km) +13m 2:20 / km
ahr:141 max:157 shoes: Specialized S Works Mountain
Ride your age session 9 part b
I took a relatively easy pace to finish off, returning from Murrels Inlet, south the length of Garden City, then a beach loop through Surfside.
Today completes the requisite 9 age rides for this year. It also has me surpassing my target of 64-99km rides for the year. The target of finishing off with 67, 68 and 69 km rides ended up with the 69 being overshot by a kilometre, which I think is ok.
I'll have to upload the Garmin file to see if I get credited with a new fast 40. Granted it is on flat land and not my home terrain, but I might have to cheat a bit to set any new marks anyway.
I'm calling it a good finish.
I took a relatively easy pace to finish off, returning from Murrels Inlet, south the length of Garden City, then a beach loop through Surfside.
Today completes the requisite 9 age rides for this year. It also has me surpassing my target of 64-99km rides for the year. The target of finishing off with 67, 68 and 69 km rides ended up with the 69 being overshot by a kilometre, which I think is ok.
I'll have to upload the Garmin file to see if I get credited with a new fast 40. Granted it is on flat land and not my home terrain, but I might have to cheat a bit to set any new marks anyway.
I'm calling it a good finish.
Friday Mar 24, 2017 #
7 AM
flexibility 17:00 [1]
8 AM
Mountain bike warm up/down (FatBoy ) 59:45 [2] 14.3 km (4:11 / km) +17m 4:09 / km
ahr:126
Outbound tide beach ride at 7C. This should be the last cool morning of our stay. Just burning off a bit of energy after a full day of touristing.
I was surprised to see how much the beach had changed after two days of strong winds and turbulent ocean. All of the prints in the soft sand were smoothed over and there is easily four times as much shell on the beach.
I was surprised to see how much the beach had changed after two days of strong winds and turbulent ocean. All of the prints in the soft sand were smoothed over and there is easily four times as much shell on the beach.
Thursday Mar 23, 2017 #
7 AM
flexibility 21:00 [1]
Wednesday Mar 22, 2017 #
6 AM
flexibility 17:00 [1]
7 AM
Road cycle long (Wilier Cross ) 2:42:00 [4] 67.7 km (2:24 / km) +35m 2:23 / km
ahr:141 max:157 shoes: Specialized S Works Mountain
Ride your age session 8
16C with 20km/hr winds from the west. The weather channel said winds would pick up to 50km/hr and shift to the north. They also mentioned 3" hail NW in the state.
With the wind shifting to the north, I planned to start out that way in the hope of finishing with a nice tail wind. Within 2km it looked like it was raining in the distance. The turn inland to get to the highway showed very dark clouds, so I turned south. Over the next 20km the clouds completely filled the sky both to the south and east, so it seemed I had made the right choice in term of rain avoidance.
At 25km the wind started to pick up, but was still mostly a cross wind. At 30km the cloud broke up and it seemed unlikely that I would get wet, or pelted with ice chunks. By 40km the wind completed the turn and o had my work cut out for me. Pace dropped dramatically and I just focused on maintaining a heart rate around 140.
At 50km the wind has picked up to a pretty steady 35-40km/hr and I still had to go net north. After about a 15 minute battle, I made the turn back to the ocean and milk the tailwind sailing past the house at 62km and stubbornly made the turn back into the wind to get the bonus distance in.
Nutrition: 1 buddy fruit. 1 cliff blocks, 2/3 Tailwind
16C with 20km/hr winds from the west. The weather channel said winds would pick up to 50km/hr and shift to the north. They also mentioned 3" hail NW in the state.
With the wind shifting to the north, I planned to start out that way in the hope of finishing with a nice tail wind. Within 2km it looked like it was raining in the distance. The turn inland to get to the highway showed very dark clouds, so I turned south. Over the next 20km the clouds completely filled the sky both to the south and east, so it seemed I had made the right choice in term of rain avoidance.
At 25km the wind started to pick up, but was still mostly a cross wind. At 30km the cloud broke up and it seemed unlikely that I would get wet, or pelted with ice chunks. By 40km the wind completed the turn and o had my work cut out for me. Pace dropped dramatically and I just focused on maintaining a heart rate around 140.
At 50km the wind has picked up to a pretty steady 35-40km/hr and I still had to go net north. After about a 15 minute battle, I made the turn back to the ocean and milk the tailwind sailing past the house at 62km and stubbornly made the turn back into the wind to get the bonus distance in.
Nutrition: 1 buddy fruit. 1 cliff blocks, 2/3 Tailwind
Tuesday Mar 21, 2017 #
6 AM
flexibility 15:00 [1]
6 PM
Note
(rest day)
Circumstantial rest day. Trip to the airport, bike delivery, brother coming today instead of late tomorrow so lacking all the errands/clean up into half a day.
Monday Mar 20, 2017 #
7 AM
flexibility 21:00 [1]
12 PM
Other (Vibram beach) 15:27 [4] 2.0 km (7:44 / km) +2m 7:41 / km
ahr:149 max:165
Beach run south targeting Conch Cafe which it turns out you can't see until you are almost there.
The tide was in, so I was on softer sand than a week ago. When I finished up I noticed my heel mark was about 1/2cm deep. Toes pushing off about 2cm deep.
I started of easy trying to focus on arms and back (per Flight). I had to jump a stream at 500m so that had me decide to mark 500m intervals.
First was 4:30, form felt ok so I picked it up a bit
Second was 4:00 but form seemed to hold so I picked up a bit more
Third 3:28 and I thought I could shave a bit more
Fourth, I glanced at my heart rate and saw 165 so eased up a bit for the last 100m or so and finished at 3:20.
Return pace felt more natural. I could feel my lower legs working for the last 1/2km.
The tide was in, so I was on softer sand than a week ago. When I finished up I noticed my heel mark was about 1/2cm deep. Toes pushing off about 2cm deep.
I started of easy trying to focus on arms and back (per Flight). I had to jump a stream at 500m so that had me decide to mark 500m intervals.
First was 4:30, form felt ok so I picked it up a bit
Second was 4:00 but form seemed to hold so I picked up a bit more
Third 3:28 and I thought I could shave a bit more
Fourth, I glanced at my heart rate and saw 165 so eased up a bit for the last 100m or so and finished at 3:20.
Return pace felt more natural. I could feel my lower legs working for the last 1/2km.
Sunday Mar 19, 2017 #
7 AM
flexibility 20:00 [1]
11 AM
Road cycle (Wilier Cross ) 53:31 [3] 21.7 km (2:28 / km) +29m 2:27 / km
ahr:136 max:153 shoes: Specialized S Works Mountain
Flight test
Well not really a test. We went to a quiet stretch so she could practice some standing launches. Then she wanted to do some sprints. Other than helping with the launch, I was mostly testing a slightly different bar position - rotated forward a few degrees.
By chance I set a target for the first sprint as the rocket ship took off, leaving me in its wake as I was cruising at 33km/hr. While Flight recovered, I thought I could set another target. 2nd and 3rd sprint were even stronger. It took much of her 3rd recovery for me to pull by her again.
My changed bar position let me ride in the drops for about 500m. Handy in the wind which today was 30km/hr gusting to 50, though Flight and I agreed that it felt much stronger in places where it got channeled at us.
Well not really a test. We went to a quiet stretch so she could practice some standing launches. Then she wanted to do some sprints. Other than helping with the launch, I was mostly testing a slightly different bar position - rotated forward a few degrees.
By chance I set a target for the first sprint as the rocket ship took off, leaving me in its wake as I was cruising at 33km/hr. While Flight recovered, I thought I could set another target. 2nd and 3rd sprint were even stronger. It took much of her 3rd recovery for me to pull by her again.
My changed bar position let me ride in the drops for about 500m. Handy in the wind which today was 30km/hr gusting to 50, though Flight and I agreed that it felt much stronger in places where it got channeled at us.
2 PM
Other warm up/down 1:00:00 [1] 4.9 km (12:15 / km)
It was too windy for Mrs. to want to cycle down to the bike path so we drove to the start of it to have a woods/marsh walk. The mission was to find the alligator we've seen in the past sunning on the trail. This would be about 3km each way. The trail was clearly to busy for a sighting today, but we had a nice walk anyway.
There was lots of big wood down. Roots are very shallow, so there isn't a lot to keep the trees standing straight.
Building the trail was funded, but keeping it clear apparently not so much. Some of the fallen trees were a bit scary, like this one that is currently being held up because a fork in its branches caught another tree trunk.
And when you see the domino effect you might worry even more.
There was lots of big wood down. Roots are very shallow, so there isn't a lot to keep the trees standing straight.
Building the trail was funded, but keeping it clear apparently not so much. Some of the fallen trees were a bit scary, like this one that is currently being held up because a fork in its branches caught another tree trunk.
And when you see the domino effect you might worry even more.
5 PM
Note
I owe a low tide versus high tide photo. I finally got the high tide to go with the low tide shot from the other day.
Here's the low tide again for reference
Here's the low tide again for reference
Saturday Mar 18, 2017 #
8 AM
Road cycle long (Wilier Cross ) 2:53:33 70.24 km (2:28 / km) +21m 2:28 / km
ahr:142 max:163 shoes: Specialized S Works Mountain
Ride your age session 7
The rain treatened for 6am got delayed until noon so both Flight and I were ready to take advantage of that and ride south. Flight wanted to get to the steel mill about 45km south and I wanted to scout the bike trail south from Murrells Inlet. I thought I could do about 70km while she did 90km.
I lead out the first 5km to the highway and then she picked up speed. She cleared 300m or so on me before I branched off east to the inlet. We had our work cut out for us, because the headwinds outbound started at 20+km/hr and were to build through the morning with gust to 40km/hr.
At 12.7km I branched to the bike trail through an old pine forest. It was narrow and twisty with fallen trees along the trail frequently enough that you had to take an easy pace even with very little traffic - I saw 3 people south bound. The trail ended at Liechtfield. The first two street turns were marked but then a T intersection was not marked. I picked a direction and ended up trapped in a small development surrounded by water. Once it was clear I wasn't going to pick up the trail again I just used a North and east turn strategy to get me back to the highway...and there was the trail.
I followed it south through town but it was pretty ragged. When it crossed the highway to a shopping area I opted to take the highway for a while. The time on the trail had dropped my average heart rate from low 150s to 140.
Heading north with a tailwind was a treat. I just took the top gear and cruised with an easy cadence that left my heart around 140. At the two hour mark, I paused 5 minutes for a snack and to let Mrs. know where I was. I was at 47.8km and Flight was having second breakfast but ready to return. I thought she could make it back with the Tailwind in about an hour + plus traffic delays, so planned to stay out for 70km or 3 hours ride time. They ended up pretty close together, ahead of Flight by about the duration of her pause for coffee and a muffin.
Nutrition: 1/2 Cliff Blocks, 1 Stroop Waffle, 2/3 eload
The rain treatened for 6am got delayed until noon so both Flight and I were ready to take advantage of that and ride south. Flight wanted to get to the steel mill about 45km south and I wanted to scout the bike trail south from Murrells Inlet. I thought I could do about 70km while she did 90km.
I lead out the first 5km to the highway and then she picked up speed. She cleared 300m or so on me before I branched off east to the inlet. We had our work cut out for us, because the headwinds outbound started at 20+km/hr and were to build through the morning with gust to 40km/hr.
At 12.7km I branched to the bike trail through an old pine forest. It was narrow and twisty with fallen trees along the trail frequently enough that you had to take an easy pace even with very little traffic - I saw 3 people south bound. The trail ended at Liechtfield. The first two street turns were marked but then a T intersection was not marked. I picked a direction and ended up trapped in a small development surrounded by water. Once it was clear I wasn't going to pick up the trail again I just used a North and east turn strategy to get me back to the highway...and there was the trail.
I followed it south through town but it was pretty ragged. When it crossed the highway to a shopping area I opted to take the highway for a while. The time on the trail had dropped my average heart rate from low 150s to 140.
Heading north with a tailwind was a treat. I just took the top gear and cruised with an easy cadence that left my heart around 140. At the two hour mark, I paused 5 minutes for a snack and to let Mrs. know where I was. I was at 47.8km and Flight was having second breakfast but ready to return. I thought she could make it back with the Tailwind in about an hour + plus traffic delays, so planned to stay out for 70km or 3 hours ride time. They ended up pretty close together, ahead of Flight by about the duration of her pause for coffee and a muffin.
Nutrition: 1/2 Cliff Blocks, 1 Stroop Waffle, 2/3 eload
Friday Mar 17, 2017 #
7 AM
flexibility 21:00 [1]
11 AM
Road cycle (Wilier Cross ) 1:03:00 [4] 27.6 km (2:17 / km) +10m 2:17 / km
ahr:149 max:160 shoes: Specialized S Works Mountain
I thought I should go down to the inlet and take a high tide photo to go with the low tide one I already had. Flight opted to give chase. She took a shorter loop at the light so ended up ahead of me at the south end of the peninsula.
I drafted her most of the return, which seemed to be good for an extra 2-3km/hr at slightly less effort. We overshot the house to finish our beach road and then looped up to the highway for the turn around. Then overshot the house again so I could finish an hour.
Second day with road rubber on the Wilier.
I drafted her most of the return, which seemed to be good for an extra 2-3km/hr at slightly less effort. We overshot the house to finish our beach road and then looped up to the highway for the turn around. Then overshot the house again so I could finish an hour.
Second day with road rubber on the Wilier.
Thursday Mar 16, 2017 #
6 AM
flexibility 21:00 [1]
7 AM
Mountain bike warm up/down (FatBoy ) 23:26 [2] 3.75 km (6:15 / km) +3m 6:13 / km
GoPro sunrise. Sadly when I adjusted the viewing angle at some point I switched from video to burst so I might need a redo. Hopefully when it is warmer than -2C.
2 PM
Road cycle (Wilier Cross ) 1:44:00 [5] 42.6 km (2:26 / km) +54m 2:26 / km
ahr:150 max:169 shoes: Specialized S Works Mountain
Ocean Blvd north with Flight, well sort of.
I showed her the route on the way to Lululemon this morning so she could charge ahead at her pace. I said I would turn around at 20-21 km at the fitness park if she felt like going fast.
We road together to the first light on the highway then she started to pull away on the 5km of clear road beyond that. She disappeared about 5km later. Surprisingly about 2/3 of the way through the built up stretch of Myrtle Beach I caught site of her again. It turns out she lost 8 minutes to a seat that wasn't secure.
I kept her in site for a bit but a bigger guy in a blue jacket blocked my view most of the time. Turns out he thought a draft would be nice. I waited at the north end of my turn around zone for 10 minutes and thought of starting back to let Flight catch me, but waited in case she needed a rescue. I saw her about a minute later and started south. She and her new riding partner joined me within 1/2km.
We rode as three for 7-8km then he hit his hotel. I drafted Flight to the highway and then led for the 7km back to our turn.
Flight offered to race once we got to our street, so I agreed to see how much she could beat me by over 21 blocks. I stayed close for 4, but when she grabbed another gear and I followed suit my heart rate shot up to 169 so I dropped the gear and watched her gain a block about every 4 - beating me by 4 blocks.
I showed her the route on the way to Lululemon this morning so she could charge ahead at her pace. I said I would turn around at 20-21 km at the fitness park if she felt like going fast.
We road together to the first light on the highway then she started to pull away on the 5km of clear road beyond that. She disappeared about 5km later. Surprisingly about 2/3 of the way through the built up stretch of Myrtle Beach I caught site of her again. It turns out she lost 8 minutes to a seat that wasn't secure.
I kept her in site for a bit but a bigger guy in a blue jacket blocked my view most of the time. Turns out he thought a draft would be nice. I waited at the north end of my turn around zone for 10 minutes and thought of starting back to let Flight catch me, but waited in case she needed a rescue. I saw her about a minute later and started south. She and her new riding partner joined me within 1/2km.
We rode as three for 7-8km then he hit his hotel. I drafted Flight to the highway and then led for the 7km back to our turn.
Flight offered to race once we got to our street, so I agreed to see how much she could beat me by over 21 blocks. I stayed close for 4, but when she grabbed another gear and I followed suit my heart rate shot up to 169 so I dropped the gear and watched her gain a block about every 4 - beating me by 4 blocks.
Wednesday Mar 15, 2017 #
7 AM
flexibility 24:00 [1]
2 PM
Mountain bike (FatBoy ) 1:10:00 [3] 18.1 km (3:52 / km) +93m 3:46 / km
ahr:136 max:151
Beach ride with Flight.
Lots of sun, but once the water we rode through soaked our feet it felt pretty cold. The wind was quite strong in spots and tried to toss us in the ocean. When we looped around, it became apparent that there was a bit of a headwind mixed in with the cross wind.
The hardest riding was along the state park where there was no break from the wind. The bikes and our pants look well used though. Now back to the chili/jambalaya.
Lots of sun, but once the water we rode through soaked our feet it felt pretty cold. The wind was quite strong in spots and tried to toss us in the ocean. When we looped around, it became apparent that there was a bit of a headwind mixed in with the cross wind.
The hardest riding was along the state park where there was no break from the wind. The bikes and our pants look well used though. Now back to the chili/jambalaya.
Tuesday Mar 14, 2017 #
7 AM
flexibility 24:00 [1]
8 AM
Other (Beach run) 9:34 [4] 1.35 km (7:05 / km) +2m 7:02 / km
ahr:151 max:159
I planned to rest the legs today so they weren't stressed when Flight arrived. I considered any easy fattie ride on the beach to collect some GoPro footage, but didn't want to deal with 40 mph winds. I'm not generally excited by anything over about 30 km/hr.
The pier to the north seemed like a modest run target. Vibram shoes seemed right in the sand. They should keep the sand out of my socks. Runners always seem to dress light so I just pulled my 10-15C bike jacket over a T shirt and pulled a bike beanie over my ears for the 5C.
The plan was to not overthink, just try to do the distance with a comfortable gait. Steps were shorter than the long stride I wanted to use as a teenager, but on the return looked longer than I expected so I shortened them a bit more. This put me 5 minutes coming back versus 4:30 going out. The pier was a bit closer than I expected, but a decent first test that shouldn't stress any of those unused muscles. I think I liked the outbound gait better. No basis for judging if it is sustainable though.
I should note that this heart rate felt pretty relaxed versus cycling. Too short to really draw any conclusions from though.
The pier to the north seemed like a modest run target. Vibram shoes seemed right in the sand. They should keep the sand out of my socks. Runners always seem to dress light so I just pulled my 10-15C bike jacket over a T shirt and pulled a bike beanie over my ears for the 5C.
The plan was to not overthink, just try to do the distance with a comfortable gait. Steps were shorter than the long stride I wanted to use as a teenager, but on the return looked longer than I expected so I shortened them a bit more. This put me 5 minutes coming back versus 4:30 going out. The pier was a bit closer than I expected, but a decent first test that shouldn't stress any of those unused muscles. I think I liked the outbound gait better. No basis for judging if it is sustainable though.
I should note that this heart rate felt pretty relaxed versus cycling. Too short to really draw any conclusions from though.
Monday Mar 13, 2017 #
6 AM
flexibility 23:00 [1]
7 AM
Road cycle long (Wilier Cross ) 2:56:00 [4] 65.4 km (2:41 / km) +26m 2:41 / km
ahr:143 max:160 shoes: Specialized S Works Mountain
Ride your age session 6
4C and moderate winds to start, but the weather channel expected winds to build to 30 mph. I didn't want to fight that for 25km straight so stayed on the thin line of beach road in Surfside and Garden City. By the time I was finishing, the head wind versus Tailwind differential was 7 km/hr - so I started slacking off into the wind and even went a block inland to try to get a bit of a break.
I think I've now done rides of 61, 62, 63, 64, 65, and 66km, so I might feel compelled to finish off with 67, 68 and 69.
Nutrition: 1 fruit Buddy, 1 Strop Waffle, 1/2 eload
4C and moderate winds to start, but the weather channel expected winds to build to 30 mph. I didn't want to fight that for 25km straight so stayed on the thin line of beach road in Surfside and Garden City. By the time I was finishing, the head wind versus Tailwind differential was 7 km/hr - so I started slacking off into the wind and even went a block inland to try to get a bit of a break.
I think I've now done rides of 61, 62, 63, 64, 65, and 66km, so I might feel compelled to finish off with 67, 68 and 69.
Nutrition: 1 fruit Buddy, 1 Strop Waffle, 1/2 eload
Sunday Mar 12, 2017 #
7 AM
flexibility 22:00 [1]
Saturday Mar 11, 2017 #
7 AM
flexibility 26:00 [1]
Friday Mar 10, 2017 #
6 AM
flexibility 13:00 [1]
Bare minimum today in hopes of missing the rain on my bike ride.
7 AM
Road cycle (Wilier Cross ) 1:31:04 41.01 km (2:13 / km) +47m 2:12 / km
ahr:148 max:166 shoes: Specialized S Works Mountain
Ride your age session 5 part a
16C with light 15km/hr winds to start. I headed out at dawn because radar showed a pretty big storm at what I guessed to be 3-4 hours away. I headed north up my favourite beach route feeling strong with a little help from the wind. I opted to take advantage of it and pushed a pace that might have let me stay ahead of Flight next week with a 12-13 minute head start. Second interval had no lights or traffic involvement and came in at 8:29, which is among my quickest without any descending.
Just before 20km my battery warned of being low so I noted a land mark for 20km planning to shut the Garmin off when I got back there. I also noted a 25km marker in case the battery didn't last as long as I hoped - its good for about an hour after the first warning.
I looped around the giant beach golf course homes for a bit, trading off head wind and tailwind before making the final turn back hoping to hit my 20km marker at 41+ km to be able to claim riding my age. I ended up getting there spot on 41km. I'll load the Garmin in a bit to see exactly where I stopped relative to my marker.
16C with light 15km/hr winds to start. I headed out at dawn because radar showed a pretty big storm at what I guessed to be 3-4 hours away. I headed north up my favourite beach route feeling strong with a little help from the wind. I opted to take advantage of it and pushed a pace that might have let me stay ahead of Flight next week with a 12-13 minute head start. Second interval had no lights or traffic involvement and came in at 8:29, which is among my quickest without any descending.
Just before 20km my battery warned of being low so I noted a land mark for 20km planning to shut the Garmin off when I got back there. I also noted a 25km marker in case the battery didn't last as long as I hoped - its good for about an hour after the first warning.
I looped around the giant beach golf course homes for a bit, trading off head wind and tailwind before making the final turn back hoping to hit my 20km marker at 41+ km to be able to claim riding my age. I ended up getting there spot on 41km. I'll load the Garmin in a bit to see exactly where I stopped relative to my marker.
9 AM
Road cycle (Wilier Cross ) 1:01:00 [3] 20.0 km (3:03 / km)
shoes: Specialized S Works Mountain
Ride your age session 5 part b
After a 3 minute stop to let Mrs. know where I was, guzzle my drink and eat a couple of chews, I set off without the heart monitor for 20km back mostly into the wind. About a third of the way back, the wind had picked up to about 30km/hr with some fierce chanelling around the bigger hotels. One of those channeled gusts tried very hard to shove my bike off the road. A few minutes later the rain started and was light, but fairly steady for the second half of my return.
A took a short detour to pick up bagels (I'm not adding that to my distance count). When I stoppped I notice one clear was quite loose so I snugged that up before getting breakfast to go.
The rain stopped while I was in the shop.
After a 3 minute stop to let Mrs. know where I was, guzzle my drink and eat a couple of chews, I set off without the heart monitor for 20km back mostly into the wind. About a third of the way back, the wind had picked up to about 30km/hr with some fierce chanelling around the bigger hotels. One of those channeled gusts tried very hard to shove my bike off the road. A few minutes later the rain started and was light, but fairly steady for the second half of my return.
A took a short detour to pick up bagels (I'm not adding that to my distance count). When I stoppped I notice one clear was quite loose so I snugged that up before getting breakfast to go.
The rain stopped while I was in the shop.
10 AM
Road cycle warm up/down (Wilier Cross ) 14:58 [3] 5.75 km (2:36 / km) +15m 2:34 / km
ahr:134 shoes: Specialized S Works Mountain
Ride your age session 5 part c
Just a cool down over run on the end of the Garmin battery. It was too nice to stop. I probably could have done my dad's age today, which is fitting because it is his birthday.
Just a cool down over run on the end of the Garmin battery. It was too nice to stop. I probably could have done my dad's age today, which is fitting because it is his birthday.
Thursday Mar 9, 2017 #
7 AM
flexibility 19:00 [1]
10 AM
Road cycle warm up/down (Wilier Cross) 2:15:00 [2] 48.4 km (2:47 / km) +47m 2:47 / km
ahr:121 max:150 shoes: Specialized S Works Mountain
A bit of a tourist ride today to find the music stores. Offering are pretty thin around here, but there is one left to visit. I think it is geared primarily to keyboards and school band instruments but we'll see.
The Tour put me in much more traffic than I like, but only two drivers were noteably disrespectful. It is definitely much more civilized getting out a couple of hours earlier.
Mrs. is offering Cold Stone for lunch, so I had best put real clothes on.
The Tour put me in much more traffic than I like, but only two drivers were noteably disrespectful. It is definitely much more civilized getting out a couple of hours earlier.
Mrs. is offering Cold Stone for lunch, so I had best put real clothes on.
Wednesday Mar 8, 2017 #
8 AM
flexibility 21:00 [1]
10 AM
Mountain bike warm up/down (FatBoy ) 1:27:00 [2] 22.9 km (3:48 / km) +67m 3:45 / km
ahr:119 max:153
Yesterday's rest day ended up having a couple of hours of walking around so I decided to take another shot at an easy day.
I headed south on the beach to see how far I could go. About half way through Garden City I ran into dune reconstruction that extended for about 3km. The new dunes will be quite wide. The sand was quite soft so it was a bit of work in spots - this is where my heart rate went up for a short bit. I took a few photos which I'll add later - and, of course, forgot to turn the timer back on for a bit. About a kilometre in the soft sand and maybe close to five minutes.
It was interesting to see the contrast in damage from last fall's hurricane. Garden City which hadn't enforced dune preservation as strongly as Surfside Beach has far more homes that still have extensive damage. They also have many public access locations where the boardwalk is smashed to bits. The new dunes should make a big difference in future years.
Coming off the beach I explored a bit to see if there were any new shops of interest. I found one coffee shop that Flight and I may have to try out. I bailed on that part of the ride at 3Ave S figuring that 90 minutes on a 'rest' day was probably enough.
I headed south on the beach to see how far I could go. About half way through Garden City I ran into dune reconstruction that extended for about 3km. The new dunes will be quite wide. The sand was quite soft so it was a bit of work in spots - this is where my heart rate went up for a short bit. I took a few photos which I'll add later - and, of course, forgot to turn the timer back on for a bit. About a kilometre in the soft sand and maybe close to five minutes.
It was interesting to see the contrast in damage from last fall's hurricane. Garden City which hadn't enforced dune preservation as strongly as Surfside Beach has far more homes that still have extensive damage. They also have many public access locations where the boardwalk is smashed to bits. The new dunes should make a big difference in future years.
Coming off the beach I explored a bit to see if there were any new shops of interest. I found one coffee shop that Flight and I may have to try out. I bailed on that part of the ride at 3Ave S figuring that 90 minutes on a 'rest' day was probably enough.
3 PM
Note
Photos from today's ride.
This is the north end of construction. That big black ball behind the bull dozer is gushing water. Really fowl looking water.
This smelly pump is a relatively new addition. It is unclear if it is permanent. It seems to be trying to help the tide maintain a balance in the inlet. There is a very large hose across the road. This is one of the narrowest points in the peninsula.
This is from the top of the new man made dunes. The top is quite wide. The break in the rock is where the ocean flows in and out of the inlet. When I looked at tide charts last night I wondered how high tide (and low tide) could be almost an hour later in the inlet than on the beach 50-200 m away. It made a lot more sense seeing this.
Low tide from the bridge over the inlet. The ugly blue box in the lower right is my reference point to compare high tide.
This is the north end of construction. That big black ball behind the bull dozer is gushing water. Really fowl looking water.
This smelly pump is a relatively new addition. It is unclear if it is permanent. It seems to be trying to help the tide maintain a balance in the inlet. There is a very large hose across the road. This is one of the narrowest points in the peninsula.
This is from the top of the new man made dunes. The top is quite wide. The break in the rock is where the ocean flows in and out of the inlet. When I looked at tide charts last night I wondered how high tide (and low tide) could be almost an hour later in the inlet than on the beach 50-200 m away. It made a lot more sense seeing this.
Low tide from the bridge over the inlet. The ugly blue box in the lower right is my reference point to compare high tide.
Tuesday Mar 7, 2017 #
6 AM
flexibility 20:00 [1]
7 AM
Mountain bike warm up/down (FatBoy ) 35:21 [2] 9.22 km (3:50 / km) +6m 3:49 / km
ahr:118 max:149
Sunrise beach ride with Mrs. We had to keep it short because the city was threatening to cut the water between 9am and 3pm.
South along the beach to the pier, then inland to the wetlands. Mrs had to walk her bike through the soft sand above the tide line, but the fattie gobbled it up. Mrs bike was fine on the packed wet sand, and she thought she was going full speed until she hit the pavement.
South along the beach to the pier, then inland to the wetlands. Mrs had to walk her bike through the soft sand above the tide line, but the fattie gobbled it up. Mrs bike was fine on the packed wet sand, and she thought she was going full speed until she hit the pavement.
Monday Mar 6, 2017 #
7 AM
flexibility 20:00 [1]
8 AM
Road cycle long (Wilier Cross) 2:38:00 [4] 63.0 km (2:30 / km) +74m 2:30 / km
ahr:145 max:157 shoes: Specialized S Works Mountain
Ride your age session 4
AND completed the Bash Challenge
Granted I took a liberal interpretation in that even though consecutive days was probably implied it wasn't specifically stated.
7C and still air to start the northern ride. From 10-14km I played leapfrog with a hospitality staff bus. If one person got off I sucked deisel fumes. If two got off, I passed it. If more got off, I broke free for a while. At 15 km I light north breeze started, but just enough that I was riding in Flight's wind resistance instead of my own.
I roamed around the wealthy neighbourhood at the north end for a half hour before heading back. The plan was to get the extra distance in while sheltered by old growth trees and then milk a Tailwind all the way home. At 36km I paused to: message Mrs that I wasn't in a ditch; remove some clothes; eat my snack and guzzle my drink. I also tightened my heart monitor strap. I had noticed it drop out a couple of times, so my average rate might be slightly off. Jacket pockets all stuffed I started back.
The 8 minute pause and the help of the wind let me catch a couple of riders early in the return. They escaped riding through a closed road while I took the detour, but I was able to whiz by a couple of blocks later. They looked about my age on decent bikes with road rubber.
About 5km into the return the wind shifted to a predominantly cross breeze, but not a problem because it nudged me towards the shoulder rather than towards traffic. Two different drivers along hotel city thought they should right right beside me for a few blocks. In both cases I had to grab a gear and surge to get away from then. It seemed quite odd.
I maintained a nice pace all the way back with the wind giving me a little nudge and hit my age right at the bagel shop. Paused to pick them up and then navigated across the highway to finish up spot on the 63km I needed to complete my first 250km of the month.
I should note that the 1cm tear in my foot and the rashly abrasion where my compression gets glued to my left leg proved to be a non issue. This was my strongest feeling ride so far, but I'll still probably take a rest day tomorrow.
Nutrition: 1/2 Awake - goodness these are good. If they didn't have so much caffeine I'd probably get a decent supply of them
- Huma chia gel - a bit of an odd consistency but quite good and far more liquid than traditional gels
- 2/3 eload
AND completed the Bash Challenge
Granted I took a liberal interpretation in that even though consecutive days was probably implied it wasn't specifically stated.
7C and still air to start the northern ride. From 10-14km I played leapfrog with a hospitality staff bus. If one person got off I sucked deisel fumes. If two got off, I passed it. If more got off, I broke free for a while. At 15 km I light north breeze started, but just enough that I was riding in Flight's wind resistance instead of my own.
I roamed around the wealthy neighbourhood at the north end for a half hour before heading back. The plan was to get the extra distance in while sheltered by old growth trees and then milk a Tailwind all the way home. At 36km I paused to: message Mrs that I wasn't in a ditch; remove some clothes; eat my snack and guzzle my drink. I also tightened my heart monitor strap. I had noticed it drop out a couple of times, so my average rate might be slightly off. Jacket pockets all stuffed I started back.
The 8 minute pause and the help of the wind let me catch a couple of riders early in the return. They escaped riding through a closed road while I took the detour, but I was able to whiz by a couple of blocks later. They looked about my age on decent bikes with road rubber.
About 5km into the return the wind shifted to a predominantly cross breeze, but not a problem because it nudged me towards the shoulder rather than towards traffic. Two different drivers along hotel city thought they should right right beside me for a few blocks. In both cases I had to grab a gear and surge to get away from then. It seemed quite odd.
I maintained a nice pace all the way back with the wind giving me a little nudge and hit my age right at the bagel shop. Paused to pick them up and then navigated across the highway to finish up spot on the 63km I needed to complete my first 250km of the month.
I should note that the 1cm tear in my foot and the rashly abrasion where my compression gets glued to my left leg proved to be a non issue. This was my strongest feeling ride so far, but I'll still probably take a rest day tomorrow.
Nutrition: 1/2 Awake - goodness these are good. If they didn't have so much caffeine I'd probably get a decent supply of them
- Huma chia gel - a bit of an odd consistency but quite good and far more liquid than traditional gels
- 2/3 eload
Sunday Mar 5, 2017 #
6 AM
flexibility 15:00 [1]
7 AM
Road cycle long (Wilier Cross) 2:42:00 [4] 62.2 km (2:36 / km) +18m 2:36 / km
ahr:146 max:159 shoes: Specialized S Works Mountain
Ride your age session 3
I went out right at sunrise while the air was still - for the first time since we arrived. It took a while to warm up in the 2C. I didn't really feel like the legs were ready to do there job until about 7km into the ride. Today was the south route, which wasn't nearly as lightly travelled as I hoped for a Sunday morning. Church traffic caught up with me at about 20km and stuck for the rest of the ride.
The wind started to show when I turned back north at 26km, which meant I would have 12km more headwind than tailwind to finish up. But the wind was much lighter than previous days, so that was mostly an excuse to slack of north bound. I opted to break up the headwind by doing shorter loops back south periodically. That worked out nicely, but didn't keep my legs from feeling a bit jelly like by 55km.
I've observed each ride this year that I'll have to switch to recumbent for age rides pretty soon. I noted that to Mrs. when I got back and she responded 'Well it's self imposed. You don't have to do it.' Some of us know otherwise.
Nutrition: Buddy Fruit - really nice fruit mashup
Honey Singer waffle
2/3 Tailwind
I went out right at sunrise while the air was still - for the first time since we arrived. It took a while to warm up in the 2C. I didn't really feel like the legs were ready to do there job until about 7km into the ride. Today was the south route, which wasn't nearly as lightly travelled as I hoped for a Sunday morning. Church traffic caught up with me at about 20km and stuck for the rest of the ride.
The wind started to show when I turned back north at 26km, which meant I would have 12km more headwind than tailwind to finish up. But the wind was much lighter than previous days, so that was mostly an excuse to slack of north bound. I opted to break up the headwind by doing shorter loops back south periodically. That worked out nicely, but didn't keep my legs from feeling a bit jelly like by 55km.
I've observed each ride this year that I'll have to switch to recumbent for age rides pretty soon. I noted that to Mrs. when I got back and she responded 'Well it's self imposed. You don't have to do it.' Some of us know otherwise.
Nutrition: Buddy Fruit - really nice fruit mashup
Honey Singer waffle
2/3 Tailwind
Saturday Mar 4, 2017 #
7 AM
flexibility 33:00 [1]
Long version of my normal routine + Caron's 10 minutes 2 Zen, about 1/3 of which overlaps with my normal routine.
Friday Mar 3, 2017 #
7 AM
flexibility 20:00 [1]
11 AM
Road cycle long (Wilier Cross ) 2:38:00 [4] 61.2 km (2:35 / km) +91m 2:34 / km
ahr:142 max:157 shoes: Specialized S Works Mountain
Ride your age session 2
Brought to you by Bob Seeger
It was a chill 5C this morning so I waited to ride after going with Mrs. to get the cupboards stocked.
The weather channel was promising the worst wind scenario for the ride I wanted to do today: NW to start, then switching to SE. It would be a crap shoot when the shift came about.
I started NW to do my favourite ride in the area. At about 8km I caught up to where tomorrow's marathon was being set up. That made for a few slow spots, but I just took them as a pause from the wind. The wind wasn't nearly as bad as yesterday and only slowed my pace by 1.5-2 km/hr. at 17-20km the wind started to shift and gave me a brief tailwind as I reached the turnaround.
A 2 minute pause to let Mrs. know I was at the north end and heading over to Black Dog Running. As soon as I made the turn back I knew it was going to be a tough ride home. It was mostly a straight on head wind, which is less stressful than yesterday's cross winds, but still an exercise in leg strength. 12 km straight into it then the restful turn inland to Black Dog.
I stocked up on some nutrition, gave the old guy there a tour of the Wilier, which he seemed to think was the best bike ever. He encouraged me to ride behind the race tomorrow, since I'd already done the whole course. Hoka sponsered a dog aid station at the store, which was fun. I finished my power bar and declined Mrs. offer to pick me up so I could get my last 15km in.
The pause at the store freshened my legs more than I expected so I managed a nice pace into the wind back to the shore (about 3km), then fended off traffic that was much heavier than the time I normally ride along a 5 km stretch of highway. This was a bit inland so the wind wasn't too bad.
Back to the shore where the low rise beach houses gave no shelter from the wind. I decided it was a good time to call a cool down interval and just spun my legs at a comfortable effort. I shot past the house and returned with a strong tailwind pushing me at 30+km/hr at cool down effort.
I'll try to rest the legs tomorrow.
Brought to you by Bob Seeger
It was a chill 5C this morning so I waited to ride after going with Mrs. to get the cupboards stocked.
The weather channel was promising the worst wind scenario for the ride I wanted to do today: NW to start, then switching to SE. It would be a crap shoot when the shift came about.
I started NW to do my favourite ride in the area. At about 8km I caught up to where tomorrow's marathon was being set up. That made for a few slow spots, but I just took them as a pause from the wind. The wind wasn't nearly as bad as yesterday and only slowed my pace by 1.5-2 km/hr. at 17-20km the wind started to shift and gave me a brief tailwind as I reached the turnaround.
A 2 minute pause to let Mrs. know I was at the north end and heading over to Black Dog Running. As soon as I made the turn back I knew it was going to be a tough ride home. It was mostly a straight on head wind, which is less stressful than yesterday's cross winds, but still an exercise in leg strength. 12 km straight into it then the restful turn inland to Black Dog.
I stocked up on some nutrition, gave the old guy there a tour of the Wilier, which he seemed to think was the best bike ever. He encouraged me to ride behind the race tomorrow, since I'd already done the whole course. Hoka sponsered a dog aid station at the store, which was fun. I finished my power bar and declined Mrs. offer to pick me up so I could get my last 15km in.
The pause at the store freshened my legs more than I expected so I managed a nice pace into the wind back to the shore (about 3km), then fended off traffic that was much heavier than the time I normally ride along a 5 km stretch of highway. This was a bit inland so the wind wasn't too bad.
Back to the shore where the low rise beach houses gave no shelter from the wind. I decided it was a good time to call a cool down interval and just spun my legs at a comfortable effort. I shot past the house and returned with a strong tailwind pushing me at 30+km/hr at cool down effort.
I'll try to rest the legs tomorrow.
Thursday Mar 2, 2017 #
7 AM
flexibility 24:00 [1]
12 PM
Road cycle (Wilier Cross) 2:45:00 [4] 64.2 km (2:34 / km) +40m 2:34 / km
ahr:144 max:164 shoes: Specialized S Works Mountain
Ride your age session 1
I was quite late getting out after waiting for a storm to go off to sea. Once I got out I was in a fierce and chaotic wind. It was as if the cold front and the sea air were fighting it out. The odd tail wind easily pushed me over 30km/hr and if I was straight into the wind it was had to maintain 20km/hr. Mostly it was a cross wind that made it hard to grab my water bottle. I took a 2 minute pause at 35km to eat a waffle and guzzle some water.
The last run into the wind was improved by a pause for a flagman; following a front end loader; a red light - the only one of the day. My legs did start to notice the absence of many long sessions in the last few months.
Nutrition: Stroopwaffle - berry is excellent though I wish I had noticed the caffeine content before putting it in my pocket for a noon ride
- 2/3 eload
I was quite late getting out after waiting for a storm to go off to sea. Once I got out I was in a fierce and chaotic wind. It was as if the cold front and the sea air were fighting it out. The odd tail wind easily pushed me over 30km/hr and if I was straight into the wind it was had to maintain 20km/hr. Mostly it was a cross wind that made it hard to grab my water bottle. I took a 2 minute pause at 35km to eat a waffle and guzzle some water.
The last run into the wind was improved by a pause for a flagman; following a front end loader; a red light - the only one of the day. My legs did start to notice the absence of many long sessions in the last few months.
Nutrition: Stroopwaffle - berry is excellent though I wish I had noticed the caffeine content before putting it in my pocket for a noon ride
- 2/3 eload
Wednesday Mar 1, 2017 #
6 AM
flexibility 20:00 [1]
Last travel day. Poorly equipped hotel gym today. Contemplating taking the least convenient bike off the roof for a ride in a strange town while Mrs. sleeps
5 PM
Other warm up/down 40:00 [2] 2.1 km (19:03 / km)
After unloading and some unpacking, Mrs. needed her beach walk before the sun went down. We used every second of remaining daylight.
8 PM
Mountain bike warm up/down (FatBoy ) 15:00 [1]
I took the bikes off the roof in the dark because rain was threatened overnight. The fattie was the last onevoff and I couldn't resist a quick test on the beach while the tide came in. I've really liked the snow, but this beach sand is brilliant fun. I probably shouldn't have been surprised how much sand the rubber wanted to bring into the house.