Training Log Archive: veinbuster

I was warned my shoulders would be sore after a punishing by a masseuse yesterday. Not so bad early when I made sure everything still moved.

Bootleg 6hr

I thought I would give it a shot even though my race was cancelled. I decided on 7am to 1pm since my preferred time of day to ride is morning. I've ridden 6 hours in a day before but never set out to pack as much riding as I could into 6 hours.

Hour 1: I started 4 minutes late because I had to retape a tear in my seat. The yellow tape I had used didn't have a good enough adhesive to stay on overnight, so it certainly wasn't going to keep the seat from tearing more. I just did small local loops. Average heart rate at the end of the hour was 147, so I went to the north loop where there would be more people, which would moderate the pace my legs wanted to do, but probably wasn't sustainable.

Hour 2: I tried to keep the heart in the mid 140s when pushing and trust natural slow downs to moderate the average. Average rate after 2 hours was 144, so mission accomplished.

Hour 3: There were more people out so this hour ended with the average heart rate down to 141. I started eating some of my snacks during this hour.

Hour 4: I started with a 5 minute break during which I pealed off some clothes since it had warmed up considerably from the 5C I started at. I finished the food I had packed, except the emergency waffle which had caffeine and I'd already had 50mg in a gel. As expected this far into a ride, my average heart rate started creeping up as I finished at 142. Perhaps in part because I felt good after the brief pause and pushed a bit harder for a couple of intervals before I remembered to manage my heart rate.

Hour 5: I ran out of water at about 4:30 and planned to head home for a final pit as this hour finished. At 4:57, as I started the climb up from the river, my rear derailleur cable broke. I dropped the front onto the granny and contemplated my options. I completed hour 5 with an average heart rate of 143.

Hour 6: I started with an 8 minute pit at home, rinsed off some salt, grabbed an extra drink and gobbled a muffin. I spent most of a minute deciding if I should go back out and finish in single speed mode. The middle on the front was a tolerable gear if I looped around our block - about 600m. I stopped 1 minute before the sixth hour ended at what I believe Garmin will declare to be my longest ride ever.

Nutrition: 1 gel, 1 pack of chews, 1oz of pepperoni (sort of) stick, 1 Tailwind, plus the muffin at home.

C • 6hr race 4

Day 2 soloflex and free weights

Day 1 soloflex and free weights

Day 3 soloflex

I thought I would try some videos of rides. This is one of two I filmed yesterday: the woods at home. A longish start getting to the public trail just across the river.
https://youtu.be/daRK86u4IEI

C • Keep the videos coming! 2

Video run of north loop. The entrance to the northern single track is accessible all the time now, but the east side is completely closed until fall. I expect they are upgrading the bootleg single track to a groomed trail.

It was a good ride with a few surprises:
- the bowl has terrain features everywhere now, including where I exited in the past
- the devious single plank bridge was enlarged
- some of my old lines are washed away

The GoPro battery died just as I was coming out of the last bit of single track.

A bit chilly at 6C, but plenty of sun and it warmed nicely. Another ride along the river. There were too many other people out to get much of a workout, but it was a nice outing.

It would be interesting to see how quick I can go on the trike without traffic and being able to leave the flags off. Too bad they cancelled my 6hr at the track next weekend.

Not sure how trustworthy it is, but scales said 61.8kg of muscle today (and yesterday, I took a recount).

River ride to checkout the setup. I had to change the rear light mount to make it a bit more snug. I'm going to have to snug up the mirror as well, and I think I'll angle it a bit closer so I can see bikes sliding up for a close pass on the track. It is currently set to give me a wide view of two lanes of car traffic.

Garmin battery ran out a bit over a kilometre from home so I used the bike computer - this is the last bike that I keep a computer on with a good battery, mostly so I can monitor cadence on long rides.