Training Log Archive: veinbusterIn the 7 days ending Jul 8, 2018:
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Sunday Jul 8, 2018 #
6 AM
flexibility 28:00 [1]
7 AM
Road cycle long (Greenspeed ) 2:57:21 66.14 km (2:41 / km) +196m 2:39 / km
ahr:131 max:150 shoes: Specialized SWorks road
Tour de Pierre stage 2a
Target 92km
A later start today meant much more traffic, most of it was fairly predictable though. I extended the range on both ends (GPS after ride 2).
I wanted to see if the elevation on 2nd concession would make it suitable for a hilly day. There was too much traffic to cross Green Lane so I had to go u dear it. The 3cm muck from Thursday’s flood made it a tough crossing with my slicks. Then at the next locks, the gravel hill to get to the road was a spin fest with about half my energy spinning rocks out the back. Once on the nice wide and isolated bike lane, I had some road to myself. It will be a nice ride for hill stages.
My plan was to do flat stages with <300m climb. Hill stages 400-500m. Mountain stages I haven’t committed to, but maybe 600+ will do if I can can it on road I’m comfortable riding.
The funny question of the day came from a group of 3 women running. They wanted to know if the trike was a good ab workout. I said it was all legs. That wasn’t good enough for one of them who wanted to know if I could make it an an workout. I said “well, if I don’t sit on the seat, but it would be really uncomfortable “.
Target 92km
A later start today meant much more traffic, most of it was fairly predictable though. I extended the range on both ends (GPS after ride 2).
I wanted to see if the elevation on 2nd concession would make it suitable for a hilly day. There was too much traffic to cross Green Lane so I had to go u dear it. The 3cm muck from Thursday’s flood made it a tough crossing with my slicks. Then at the next locks, the gravel hill to get to the road was a spin fest with about half my energy spinning rocks out the back. Once on the nice wide and isolated bike lane, I had some road to myself. It will be a nice ride for hill stages.
My plan was to do flat stages with <300m climb. Hill stages 400-500m. Mountain stages I haven’t committed to, but maybe 600+ will do if I can can it on road I’m comfortable riding.
The funny question of the day came from a group of 3 women running. They wanted to know if the trike was a good ab workout. I said it was all legs. That wasn’t good enough for one of them who wanted to know if I could make it an an workout. I said “well, if I don’t sit on the seat, but it would be really uncomfortable “.
11 AM
Road cycle long (Bacchetta ) 1:05:48 29.44 km (2:14 / km) +215m 2:09 / km
ahr:153 max:163 shoes: Specialized Comp mountain
Tour de Pierre stage 2b
I felt I could finish today’s distance in a hour without pushing too hard, so set out to do it without letting my heart rate go over 160. This worked out fine dropping to an easier gear about half way through. The key though was soft pedaling a bit on the tiny downhill if the heart rate was nudging the limit cresting the tiny uphill.
The max of 163 came at the end of the hour pushing for the 27.3km that would give me 11 minute average intervals. Then finished off with a few easy laps while the heart settled back to 140.
I felt I could finish today’s distance in a hour without pushing too hard, so set out to do it without letting my heart rate go over 160. This worked out fine dropping to an easier gear about half way through. The key though was soft pedaling a bit on the tiny downhill if the heart rate was nudging the limit cresting the tiny uphill.
The max of 163 came at the end of the hour pushing for the 27.3km that would give me 11 minute average intervals. Then finished off with a few easy laps while the heart settled back to 140.
Saturday Jul 7, 2018 #
5 AM
flexibility 22:00 [1]
6 AM
Road cycle long (Greenspeed ) 2:47:30 65.68 km (2:33 / km) +78m 2:32 / km
ahr:137 max:153 shoes: Specialized SWorks road
Tour de Pierre stage 1a
Target 101km
From about 2:30am to 5:30am my brain decided it needed to plan out road routes that might be safe this weekend. My preferred routes are all under construction. At 5:30 I decided if it was keeping me awake, the best thing would be just to stick to the path.
I had to get an early start to get a good dent in today’s distance and still see the last bit of today’s stage, which started 2 hours earlier than normal. I didn’t dress quite warm enough for the 9C start. I warmed up by about 7km and saw the first other early starter at 10km. I did hot laps around the track at the school for 15km when they started setting up for a 5km run today. The cones they put out to direct the runners weren’t far enough apart for the trike. Nor did they allow space for the trike around the trucks parked in the start/finish shoot. I don’t expect anyone to care how wide I am, but I think any wheel chair would have been just as challenged.
I stayed north to the 60km mark and then came home, detouring around the run setup. It sounded like they were getting ready to start at 9:00 am. Exactly the time I planned, and did, get back to the house.
Nutrition: 2/3 tailwind
Target 101km
From about 2:30am to 5:30am my brain decided it needed to plan out road routes that might be safe this weekend. My preferred routes are all under construction. At 5:30 I decided if it was keeping me awake, the best thing would be just to stick to the path.
I had to get an early start to get a good dent in today’s distance and still see the last bit of today’s stage, which started 2 hours earlier than normal. I didn’t dress quite warm enough for the 9C start. I warmed up by about 7km and saw the first other early starter at 10km. I did hot laps around the track at the school for 15km when they started setting up for a 5km run today. The cones they put out to direct the runners weren’t far enough apart for the trike. Nor did they allow space for the trike around the trucks parked in the start/finish shoot. I don’t expect anyone to care how wide I am, but I think any wheel chair would have been just as challenged.
I stayed north to the 60km mark and then came home, detouring around the run setup. It sounded like they were getting ready to start at 9:00 am. Exactly the time I planned, and did, get back to the house.
Nutrition: 2/3 tailwind
10 AM
Road cycle long (Bacchetta ) 1:21:14 37.12 km (2:11 / km) +240m 2:07 / km
ahr:157 max:168 shoes: Specialized Comp mountain
Tour de Pierre stage1b
I continued my traffic avoidance by taking the Bacchetta on a tight local loop. This meant I only had to watch for neighbours going in and out of their driveways and going wide around cars parked on the street. There was just enough to keep my pace down a bit, but I was fine with that with 3 hours of riding already in.
I started out thinking sub 12 minutes intervals (5km) would be ok, but found myself running at a sub 11 pace so decided to maintain that. By the 4th interval, my legs were feeling a bit sluggish so I took one easier gear and slowed a bit. I dropped another gear on the 5th interval to try to manage my heart rate. It kept it from escalating more, but the ride average was still creeping towards 160. For the 7th interval, the last I needed for the day, I opted to look away from the pace and try to keep the heart rate below 160. That was successful. The big surprise is that I could make myself back off and not over do it on the first of 21 stages.
After the required 3tkm was done, I dropped to the middle chain ring and took a bit of a cool down for the legs, keeping the heart in the 140s.
Nutrition: full breakfast between rides. Just water on ride 2.
I continued my traffic avoidance by taking the Bacchetta on a tight local loop. This meant I only had to watch for neighbours going in and out of their driveways and going wide around cars parked on the street. There was just enough to keep my pace down a bit, but I was fine with that with 3 hours of riding already in.
I started out thinking sub 12 minutes intervals (5km) would be ok, but found myself running at a sub 11 pace so decided to maintain that. By the 4th interval, my legs were feeling a bit sluggish so I took one easier gear and slowed a bit. I dropped another gear on the 5th interval to try to manage my heart rate. It kept it from escalating more, but the ride average was still creeping towards 160. For the 7th interval, the last I needed for the day, I opted to look away from the pace and try to keep the heart rate below 160. That was successful. The big surprise is that I could make myself back off and not over do it on the first of 21 stages.
After the required 3tkm was done, I dropped to the middle chain ring and took a bit of a cool down for the legs, keeping the heart in the 140s.
Nutrition: full breakfast between rides. Just water on ride 2.
Thursday Jul 5, 2018 #
7 AM
flexibility 33:00 [1]
My neck is a bit off today.
All I did at Habitat yesterday was tile a bathroom, which shouldn’t have caused any stress.
All I did at Habitat yesterday was tile a bathroom, which shouldn’t have caused any stress.
9 AM
Road cycle (Greenspeed ) 2:09:04 40.72 km (3:10 / km) +290m 3:04 / km
ahr:130 max:157 shoes: Specialized SWorks road
After dealing with some accounting details, I took my last chance to ride in the longest heat wave in 17 years.
My main objective was to find a quiet road that was a candidate for a hills day. Traffic was pretty light for the first 2/3 of the ride. An east west road I hoped to get me over to Warden ended at the 404. I tried going west instead Doane has some nice hills, as long as the construction that appears to be replacing about 1000 acres of old forest with homes doesn’t leak out to the road.
Doane didn’t go far enough east for me to avoid Yonge St. Since I was low on water I turned south on it. The left on to Yonge and then off again at Mt Albert burned quite a bit of time. Next time I’ll either circle back or go north to Queensville, which I try to avoid since it started giving access to the 404.
35C when I pulled into the driveway.
GPS later today.
My main objective was to find a quiet road that was a candidate for a hills day. Traffic was pretty light for the first 2/3 of the ride. An east west road I hoped to get me over to Warden ended at the 404. I tried going west instead Doane has some nice hills, as long as the construction that appears to be replacing about 1000 acres of old forest with homes doesn’t leak out to the road.
Doane didn’t go far enough east for me to avoid Yonge St. Since I was low on water I turned south on it. The left on to Yonge and then off again at Mt Albert burned quite a bit of time. Next time I’ll either circle back or go north to Queensville, which I try to avoid since it started giving access to the 404.
35C when I pulled into the driveway.
GPS later today.
12 PM
Note
Tour de Pierre 2018
I’m going to try a repeat of last years plan to ride half the daily distance of the Tour de France. It should add up to just shy of 1700km. I expect to be fairly close to the Tour winning time. Yes, I’ve gotten that slow.
I’m going to try a repeat of last years plan to ride half the daily distance of the Tour de France. It should add up to just shy of 1700km. I expect to be fairly close to the Tour winning time. Yes, I’ve gotten that slow.
Wednesday Jul 4, 2018 #
5 AM
flexibility 32:00 [1]
Tuesday Jul 3, 2018 #
7 AM
flexibility 31:00 [1]
8 AM
weight training 40:00 [2]
Day 2 soloflex and free weights
11 AM
Road cycle warm up/down (Greenspeed ) 24:26 [3] 8.16 km (3:00 / km) +48m 2:55 / km
ahr:131 max:157 shoes: Specialized SWorks road
After doing some chores, I put the new front tires on the trike and took it out for a test run. As expected, the new tires picked up everything they went over. Sadly at 6km that included a large chair slider tack - head about 4cm and a 4cm pin about 2mm thick. I heard the sound of something on the tire and slowed to take it off because it looked small sticky pouch. As I removed it the air quickly left.
I was less than a kilometre from home but opted to patch it and test the repair. My spare tube was a very old patched one and the patch detached about 2km later - all away from home. I’ve found patches being challenged on BMX tubes. Maybe some combination of the high pressure (7bar) and the high temperature.
I’ll try out the new tube I put on at home a bit later. I also put two spare new tubes in the bike bags. A CO2 canister will easily inflate 2 of these little tires.
I was less than a kilometre from home but opted to patch it and test the repair. My spare tube was a very old patched one and the patch detached about 2km later - all away from home. I’ve found patches being challenged on BMX tubes. Maybe some combination of the high pressure (7bar) and the high temperature.
I’ll try out the new tube I put on at home a bit later. I also put two spare new tubes in the bike bags. A CO2 canister will easily inflate 2 of these little tires.
12 PM
Road cycle (Greenspeed ) 24:19 [4] 10.6 km (2:18 / km) +60m 2:14 / km
ahr:148 max:160 shoes: Specialized SWorks road
Brand new tube on. I was tired of walking the bike home from the path so did hot laps around our circle. 33C and a decent pace with the tires feeling good again. I used the appearance of the lunch crowd as an excuse to keep it short.
Monday Jul 2, 2018 #
5 PM
Note
Travel day. Two long jams on what should have been the home stretch. And my credit card was declined for gas twice...because the bank noticed someone was buying the wrong kind of stuff in the Bronx, which isn’t where I was.
C • Ugh 2