Training Log Archive: veinbuster

Mix of riding Star Tracks, running around in mountain bike shoes, hiking in mountain bike shoes setting and checking controls before the riders took off. It would have been nice to ride the two courses with the gang, but other duties called.

C • Thank you! 3

Wet ride along the river. The radar showed I could slip out before the next rain while waiting for the house to wake up, so I did.

I wore the rain jacket to catch the tire spray and it's a good thing I did because it is muddier than it has been since 2012 Ride to Conquer Cancer which was about six hours of riding in the rain and arriving to a mud bath.

The river route was nicely sheltered from the wind today, is I didn't really notice it until heading home up Yonge St.

C • Was it really though? 2

Give it another try quickly before heading home. I must not have been climbing much lately because I was sucking wind a bit by the top of the second loop.
Knee felt decent though.

I thought I would check for a sustainable effort. No warm up, just straight into a 10 minute pedal with arms.
Average power: 88 watts, max 112.
I can get a higher average, but I'm not sure how much more is sustainable. I can probably add a bit more resistance and get 100. I don't think I can hold much more than that for an extended period.

Trainer test sitting on the bike. The view of the computer sitting on the table a couple of meters from my eyes was very good.
I started warming up and taking another gear every few minutes and after 15 minutes I tested my max. With no trainer slope set the best I could hold was 400 watts - peaked at 428. For a really short sprint I could push a higher cadence, but I don't think I could hold it for long.
After I short recovery pace I tested the steering controls and found the slope adjustment and did a quick test of it to get back to 400 watts in a lower gear. By then it was time to cool down and finish up some chores.

Next time I'll map out the impact of changing gears and slope on power. If I'm ambitious, maybe even cadence.

Before that, I'm going to have to reroute all the wire for the trainer so I don't get caught up in it. And adjust the seating a bit more to give my knees more clearance - it is a bit to close for a real power run.

Day 2 free weights & push ups + abs

The rain was late coming in so I took a ride while I still could. It was very windy with big gusts so it was a test of stability. The route had mostly a cross wind and I noticed the most challenging turn was a tight right from tail wind to cross wind. It took a good bit of muscle to keep from being pushed into the cars making a left turn onto the same bit of road.

Last night while doing routine maintanence on my road shoes (one screw a bit loose) I notice significant wear on the inside ankle of the right shoe. I had thought a few time I should switch from an inward I clip to an outward one. Today I made a point of trying to train that into my lower leg. I took a town route so there would be lots of practice. I was a bit amused that I wasn't motivated to do it to save stress on my knee, but was to save a shoe that Specialized gave me for free.

C • Free bike shoes 3

Relaxed ride around town. The air was heavy with dampness and felt a bit cooler than the thermometers were saying. For the most part I just turned right at red lights until just before the 30km mark when the heavy mist started to feel like rain - so I decided to head back and in.