Training Log Archive: veinbusterIn the 31 days ending Aug 31, 2019:
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Saturday Aug 31, 2019 #
12 PM
Walk/hike 1:00:00 [1] 6.0 km (10:00 / km)
Leg 3 of the Golden Triangle didn’t lend itself to the original plan. It was cold and wet and parts of the road were under construction.
Instead of me driving 50-60km and riding back, I took shorter hops in the car to give Flight bail out options. So to the top of the first ascent, then the wet descent looked like soap so another stop at the bottom. The hops got shorter as I stopped, giving her the option to continue or take a ride: ending with a 10, a 5 and a 5. Then pealing off a bunch of wet layers and putting on pretty much all of the dry clothes to warm up.
At some stops, I found places to wander and sights to see. I probably would have missed much of it even on a bike.
Much of Hwy 93 is trike friendly, so I’ll add it to my places to revisit.
Instead of me driving 50-60km and riding back, I took shorter hops in the car to give Flight bail out options. So to the top of the first ascent, then the wet descent looked like soap so another stop at the bottom. The hops got shorter as I stopped, giving her the option to continue or take a ride: ending with a 10, a 5 and a 5. Then pealing off a bunch of wet layers and putting on pretty much all of the dry clothes to warm up.
At some stops, I found places to wander and sights to see. I probably would have missed much of it even on a bike.
Much of Hwy 93 is trike friendly, so I’ll add it to my places to revisit.
Friday Aug 30, 2019 #
7 AM
Road cycle (Wilier Cross) 2:27:44 61.68 km (2:24 / km) +261m 2:21 / km
ahr:144 max:160
Golden Triangle leap frog part 2: Golden to Radium Hot Springs
Today I started from the hotel while Flight slept a bit more (really noisy hotel). I targeted getting back for 8:30 for breakfast and to pack up.
Next I drove about 60% of the way and found a spot to park and head back towa do Flight. I hoped to get 17km in (to give me 60 for the day after returning). I decided to turn around at the top of the next climb to start back...and Flight was just coming up from the other side. We rode together for a bit then she went ahead to swap out water at the car. With smaller climbs, it took most of 5km for her to get out of sight.
From the car, she would continue to ride and I would drive to park at the hotel. If the roads looked good, I would ride back. Most of this stretch was under construction so I toured town instead, again - logged separately.
Nutrition: 1 Infinit Jet Fuel, 1 Bounce bar, 1 honey stinger chew pack
The Jet Fuel went down fine, but after getting to the hotel I realized my stomach was quite unsettled. I’ll watch for a repeat.
Today I started from the hotel while Flight slept a bit more (really noisy hotel). I targeted getting back for 8:30 for breakfast and to pack up.
Next I drove about 60% of the way and found a spot to park and head back towa do Flight. I hoped to get 17km in (to give me 60 for the day after returning). I decided to turn around at the top of the next climb to start back...and Flight was just coming up from the other side. We rode together for a bit then she went ahead to swap out water at the car. With smaller climbs, it took most of 5km for her to get out of sight.
From the car, she would continue to ride and I would drive to park at the hotel. If the roads looked good, I would ride back. Most of this stretch was under construction so I toured town instead, again - logged separately.
Nutrition: 1 Infinit Jet Fuel, 1 Bounce bar, 1 honey stinger chew pack
The Jet Fuel went down fine, but after getting to the hotel I realized my stomach was quite unsettled. I’ll watch for a repeat.
1 PM
Road cycle (Wilier Cross) 43:09 11.05 km (3:54 / km) +107m 3:43 / km
ahr:122 max:141 shoes: Specialized Comp mountain
The highway back to Flight wasn’t well suited to me, so I explored town by bike while she finished up. Lost my pill box while taking photos so after eating, we walked back hoping to find it - and did. It’s a little wooden box painted by a Navajo, so I was glad not to have to try and find a suitable replacement after 25 years.
Thursday Aug 29, 2019 #
6 AM
flexibility 21:00 [1]
7 AM
weight training 29:00 [2]
Mish mash in a tiny hotel fitness centre
10 AM
Road cycle (Wilier Cross) 1:52:26 41.12 km (2:44 / km) +269m 2:39 / km
ahr:147 max:179 shoes: Specialized Comp mountain
Leap frog Flight from Castel Junction to Golden
Leg 1 of a 3 day Golden Triangle
We started in Castle Junction heading towards Lake Louis. She would ride straight through and I would loop back to move the car forward from time to time. She was out of site in less than 5km. I had a few markers for when I would loop back, but wanted to get to Lake Louis about the time she switched from the 1A to the TransCanada. I turned back earlier than expected because my heart rate hit a max 179 on a longish climb and I didn’t want to descend and go back up this high point again. I had a bit of extra time as a result so scouted a bit of 93 south, which we would take back on Saturday. I was pleased to see an electric replacement for the Texas Gates that have brutalized my trike.
I then drove to Field, where Flight would need new water. From there we were going to detour to Emerald Lake, I would drive to Natural Bridge and then ride up to the lake to meet Flight. She was expecting 200m of climb to the lake so I paced myself for a big climb somewhere, but had a nice pace and knew I would get there when I caught the parked cars.
We descended together. She bikes off from the car, which I would drive to Golden. If the road looked good, I would ride back to meet her. The big descent into Golden was, uhm, not going to work for me. Steep, lots of traffic and minimal shoulder. I opted to explore Golden while Flight finished up.
Nice little town. I made my way back to the TransCanada for about when I though she would arrive to guide her to the car, and then the hotel....but I second guessed that she might have been fast enough to zip by while I was looping town and went back to the car. She reached the turn into town just as I got to the car.
The leap frog seemed to work well even though my mileage ended up a bit low.
Nutrition: 3/4 Infinit Ride, 1 Bounce Bar, 1 flight bar
Leg 1 of a 3 day Golden Triangle
We started in Castle Junction heading towards Lake Louis. She would ride straight through and I would loop back to move the car forward from time to time. She was out of site in less than 5km. I had a few markers for when I would loop back, but wanted to get to Lake Louis about the time she switched from the 1A to the TransCanada. I turned back earlier than expected because my heart rate hit a max 179 on a longish climb and I didn’t want to descend and go back up this high point again. I had a bit of extra time as a result so scouted a bit of 93 south, which we would take back on Saturday. I was pleased to see an electric replacement for the Texas Gates that have brutalized my trike.
I then drove to Field, where Flight would need new water. From there we were going to detour to Emerald Lake, I would drive to Natural Bridge and then ride up to the lake to meet Flight. She was expecting 200m of climb to the lake so I paced myself for a big climb somewhere, but had a nice pace and knew I would get there when I caught the parked cars.
We descended together. She bikes off from the car, which I would drive to Golden. If the road looked good, I would ride back to meet her. The big descent into Golden was, uhm, not going to work for me. Steep, lots of traffic and minimal shoulder. I opted to explore Golden while Flight finished up.
Nice little town. I made my way back to the TransCanada for about when I though she would arrive to guide her to the car, and then the hotel....but I second guessed that she might have been fast enough to zip by while I was looping town and went back to the car. She reached the turn into town just as I got to the car.
The leap frog seemed to work well even though my mileage ended up a bit low.
Nutrition: 3/4 Infinit Ride, 1 Bounce Bar, 1 flight bar
Wednesday Aug 28, 2019 #
6 AM
flexibility 10:00 [1]
11 AM
Road cycle (Wilier Cross) 1:09:59 26.9 km (2:36 / km) +34m 2:35 / km
ahr:139 max:161 shoes: Specialized Comp mountain
Checkout ride along the Bow River. Part of my wheel fell off in transit and the set screw to hold it in place is long gone. Local bike shop doesn’t think it matters and the bike felt fine.
Golden Triangle with Flight starting tomorrow.
Nutrition: 1 Infinit Ride - way to strong for me
Golden Triangle with Flight starting tomorrow.
Nutrition: 1 Infinit Ride - way to strong for me
Tuesday Aug 27, 2019 #
7 AM
flexibility 42:00 [1]
8 AM
weight training 41:00 [2]
Day 1 soloflex and free weights
And now back to the Rockies
And now back to the Rockies
Monday Aug 26, 2019 #
7 AM
flexibility 42:00 [1]
8 AM
Mountain bike (FatBoy ) 1:19:58 23.58 km (3:23 / km) +47m 3:21 / km
ahr:131 max:158
North up the river trail. Big chunks of the trail are closed for construction. The farmer’s field that it has crossed on the south side of the river in Holland Landing is now fenced off. The little used stretch nearest the railway tracks is grown up over my head from both sides and there were several spots I couldn’t see through it.
I guess it’s time to find a new spot to mountain bike.
I guess it’s time to find a new spot to mountain bike.
11 AM
Note
Took the be big yellow motorcycle out to burn off last year’s gas. The 5l/100km isn’t nearly as big a deal as when I bought the bike 20 years ago.
I did notice that cars treated me pretty much the same as when I’m on a bicycle: turn right in front of me, squeeze into my lane, generally ignore my existence.
I did notice that cars treated me pretty much the same as when I’m on a bicycle: turn right in front of me, squeeze into my lane, generally ignore my existence.
Sunday Aug 25, 2019 #
7 AM
flexibility 42:00 [3]
Saturday Aug 24, 2019 #
6 AM
flexibility 44:00 [1]
1 PM
Road cycle (Giro) 1:11:29 23.47 km (3:03 / km) +72m 3:00 / km
ahr:124 max:158 shoes: Specialized Comp mountain
Caledon Trail with Mrs. The imbalance in the heart rate is because at Palgrave, Mrs worried that the truck wasn’t locked, so I raced back to make sure it was. Then I went back to meet her and we went to Tottenham.
The Mount Wolfe start is much handier than starting at the steam train.
Nutrition: 2/3 Infinit Ride. I think I can mix this full strength. I haven’t liked any of the other drinks that way so have also diluted. I’ll take this and one of the other Infinit mixes to ride the Golden Triangle with Flight next weekend.
The Mount Wolfe start is much handier than starting at the steam train.
Nutrition: 2/3 Infinit Ride. I think I can mix this full strength. I haven’t liked any of the other drinks that way so have also diluted. I’ll take this and one of the other Infinit mixes to ride the Golden Triangle with Flight next weekend.
3 PM
Walk/hike 45:00 [1] 5.2 km (8:39 / km)
Bit of a walkabout with Mrs post ride.
Friday Aug 23, 2019 #
7 AM
flexibility 47:00 [1]
10 AM
Golf warm up/down 1:00:00 [1]
It only took 3 balls to get my spine aligned today. After my normal (small club) routine with my bucket, I hit half a stray with bigger clubs, including my woods then half a stray bucket of chip shots. Chip range was hard to dial in today.
Wednesday Aug 21, 2019 #
6 AM
flexibility 32:00 [1]
2 PM
Other 1:00:00 [1] 7.1 km (8:27 / km)
Habitat acoustic seal monitoring
Tuesday Aug 20, 2019 #
7 AM
flexibility 46:00 [1]
8 AM
weight training 36:00 [2]
Day 2 soloflex and free weights
9 AM
Road cycle (Giro) 2:51:04 57.53 km (2:58 / km) +203m 2:55 / km
ahr:133 max:162 shoes: Specialized Comp mountain
I wanted to try a longer ride on the Giro. Being the day after Habitat, I wasn’t sure how the legs would hold up so targeted 2 1/2 to 3 hours. Turns out my legs got a bit lazy around 40km.
I started through town the. Hit 68km/hr on the big downhill. The bike was nice and stable and with this gearing I could comfortably pedal up to about 50km/hr. Then I looped around the eastern portion of the marsh. The roads are beat up, but there is very little traffic. It looked like some of the fields are getting their third planting of the year.
I took a less than optimal road in Holland Landing and ended up with a bit more traffic than I like. No harm though. I headed home via the trail and tried a bit of single track. The bike was fine, but will want some suspension added if I do much of that.
Nutrition: 2/3 Infinit Ride. This was easy to drink. No idea what the flavour was. Not quite as sweet as Tailwind. And with the first try didn’t feel the same energy boost as with Tailwind.
I started through town the. Hit 68km/hr on the big downhill. The bike was nice and stable and with this gearing I could comfortably pedal up to about 50km/hr. Then I looped around the eastern portion of the marsh. The roads are beat up, but there is very little traffic. It looked like some of the fields are getting their third planting of the year.
I took a less than optimal road in Holland Landing and ended up with a bit more traffic than I like. No harm though. I headed home via the trail and tried a bit of single track. The bike was fine, but will want some suspension added if I do much of that.
Nutrition: 2/3 Infinit Ride. This was easy to drink. No idea what the flavour was. Not quite as sweet as Tailwind. And with the first try didn’t feel the same energy boost as with Tailwind.
Monday Aug 19, 2019 #
6 AM
flexibility 34:00 [1]
11 AM
Other 1:00:00 [2] 6.2 km (9:41 / km)
Strength day at Habitat. Very short staffed.
Spent all morning hauling appliances from the under ground garage to second floor kitchens and laundry rooms. The washer and dryer are stacked as a single unit and heavy to drag upstairs. They didn’t even fit until the doors on the houses were removed along with the handrails. I was surprised how fast the 6 km accumulated.
In the afternoon I moved carpet that had been staged to the wrong house - down to the ground and then up again. Finishing firewalls on the stairways was the easy job of the day.
Spent all morning hauling appliances from the under ground garage to second floor kitchens and laundry rooms. The washer and dryer are stacked as a single unit and heavy to drag upstairs. They didn’t even fit until the doors on the houses were removed along with the handrails. I was surprised how fast the 6 km accumulated.
In the afternoon I moved carpet that had been staged to the wrong house - down to the ground and then up again. Finishing firewalls on the stairways was the easy job of the day.
Sunday Aug 18, 2019 #
7 AM
flexibility 45:00 [1]
8 AM
weight training 44:00 [2]
Day 1 soloflex and free weights
Saturday Aug 17, 2019 #
7 AM
flexibility 49:00 [1]
Friday Aug 16, 2019 #
5 AM
flexibility 36:00 [1]
5 PM
Walk/hike 1:00:00 [1] 5.8 km (10:21 / km)
Trying the walkabout with Mrs post Habitat to see if it stretches the kinks out
Thursday Aug 15, 2019 #
7 AM
flexibility 47:00 [1]
8 AM
weight training 42:00 [2]
Day 3 soloflex
And now off to Orangeville to see how the broken hip is coming along.
And now off to Orangeville to see how the broken hip is coming along.
Wednesday Aug 14, 2019 #
7 AM
flexibility 43:00 [1]
8 AM
weight training 37:00 [2]
Day 2 soloflex and free weights
10 AM
Golf 45:00 [1]
It took8-10 shots to get my spine properly aligned, then decent results.
Chipping also took about 10 shots to get a feel.
Putting normal from the start.
Chipping also took about 10 shots to get a feel.
Putting normal from the start.
2 PM
Road cycle (Giro) 38:43 16.95 km (2:17 / km) +87m 2:14 / km
ahr:151 max:165 shoes: Specialized Comp mountain
I mostly went out to get my average daily intensity 4/5 so I don’t fall further behind in my target. I was feeling a bit sluggish and didn’t get much speed for the heart rate.
Monday Aug 12, 2019 #
6 AM
flexibility 18:00 [1]
And now to Montreal to collect a tandem
Saturday Aug 10, 2019 #
7 AM
flexibility 30:00 [1]
9 AM
Road cycle (Brompton ) 1:41:24 31.06 km (3:16 / km) +210m 3:09 / km
ahr:138 max:170
Route Verte 5 east from the hotel. It is about 50% dedicated path, 30% a pair of bike lanes carved out of one road lane and the rest riding along the street. Eastbound the route was pretty well marked except when you were riding on the road you had to look beyond the intersection for the bike/car share sign to make sure you were going the right way.
The route ended at the ferry station, where there was a really nice park.
Coming back, a couple of corners weren’t marked well enough for me to see so I was dependent on either noticing something unfamiliar or seeing where the bike lane was marked beyond the intersection. It started to rain 1/3 of the way back - against the forecast low probability. Of course, I had two rain jackets in the hotel room and none with me. At least I had already finished the big climb so I had a net descent and a largely flat finish in the wet.
The route ended at the ferry station, where there was a really nice park.
Coming back, a couple of corners weren’t marked well enough for me to see so I was dependent on either noticing something unfamiliar or seeing where the bike lane was marked beyond the intersection. It started to rain 1/3 of the way back - against the forecast low probability. Of course, I had two rain jackets in the hotel room and none with me. At least I had already finished the big climb so I had a net descent and a largely flat finish in the wet.
Friday Aug 9, 2019 #
6 AM
flexibility 32:00 [1]
1 PM
Walk/hike 1:30:00 [3] 9.1 km (9:53 / km)
Tromp around Baie Comeau, mostly with Mrs
Thursday Aug 8, 2019 #
7 AM
flexibility 36:00 [1]
Wednesday Aug 7, 2019 #
6 AM
flexibility 41:00 [1]
Tuesday Aug 6, 2019 #
7 AM
flexibility 43:00 [1]
Might take a rest day before heading to Quebec World Cup
Monday Aug 5, 2019 #
6 AM
flexibility 41:00 [1]
7 AM
weight training 42:00 [2]
Day 1 soloflex and free weights
Sunday Aug 4, 2019 #
6 AM
flexibility 44:00 [1]
7 AM
Road cycle (Giro) 1:22:16 28.56 km (2:53 / km) +189m 2:47 / km
ahr:134 max:165 shoes: Specialized Comp mountain
I had until 9 to try the Giro on the streets - Sunday morning, but still on the streets. It was also time to try it on some longer hills. Nothing super steep - I think I maxed at 6%.
Climbing was good. Intersection starts we’re good. Downhill stability (60+km/hr) was good. Near the top of the longest climb I noticed the left cleat was a bit loose so I found a place to pull over and use the brand new multi tool I had tossed in the bag.
This put me a bit behind schedule so I came home via the gravel trail. I didn’t get turned tight enough to make the gate at the end of the bridge - so stopped and walked through it. I also missed a tight uphill left in loose gravel. I probably could have just smashed my feet through the long grass, but dismounted again to aim the bike properly.
Home in time for a quick bite and off to the hospital to see the Shelburne mom (currently in Orangeville with a broken hip).
Climbing was good. Intersection starts we’re good. Downhill stability (60+km/hr) was good. Near the top of the longest climb I noticed the left cleat was a bit loose so I found a place to pull over and use the brand new multi tool I had tossed in the bag.
This put me a bit behind schedule so I came home via the gravel trail. I didn’t get turned tight enough to make the gate at the end of the bridge - so stopped and walked through it. I also missed a tight uphill left in loose gravel. I probably could have just smashed my feet through the long grass, but dismounted again to aim the bike properly.
Home in time for a quick bite and off to the hospital to see the Shelburne mom (currently in Orangeville with a broken hip).
2 PM
Walk/hike warm up/down 30:00 [2] 3.4 km (8:49 / km)
With Mrs and J after aborting a visit to the movie theatre - we didn’t want to pat $16.75 each to watch a 3D version of a movie at the end of its run.
Friday Aug 2, 2019 #
6 AM
flexibility 23:00 [1]
3 PM
Other 1:00:00 [1] 4.8 km (12:30 / km)
Another big leg day at Habitat looking after another large group.
Today I had them put in vapour barriers in six houses.
Today I had them put in vapour barriers in six houses.
Thursday Aug 1, 2019 #
6 AM
flexibility 46:00 [1]
7 AM
weight training 48:00 [2]
Day 2 soloflex and free weights
A few bonus sets
A few bonus sets
11 AM
Road cycle (Giro) 50:21 20.11 km (2:30 / km) +154m 2:25 / km
ahr:143 max:158 shoes: Specialized Comp mountain
Just a short road test in a protected(ish) environment.
5km right hand loop
5km hill loop with a merge into traffic at the top
5km left hand loop
5km mixed
Rights under power are nice and crisp. There might be a bit of rear brake rub on a hard lean.
Short climbs are fine on the big ring. I was mostly interested in the stop at the top with a bit of grade left. The restart when there was a break in traffic was smooth with a push on the left leg with this lower bottom bracket height.
Left turns held a good line, not as tight as the right, but they haven’t been on anything but the trike.
My legs were still feeling yesterday’s long stand, so were a bit sluggish.
5km right hand loop
5km hill loop with a merge into traffic at the top
5km left hand loop
5km mixed
Rights under power are nice and crisp. There might be a bit of rear brake rub on a hard lean.
Short climbs are fine on the big ring. I was mostly interested in the stop at the top with a bit of grade left. The restart when there was a break in traffic was smooth with a push on the left leg with this lower bottom bracket height.
Left turns held a good line, not as tight as the right, but they haven’t been on anything but the trike.
My legs were still feeling yesterday’s long stand, so were a bit sluggish.