Training Log Archive: RD TomIn the 7 days ending Feb 23, 2020:
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Sunday Feb 23, 2020 #
6 PM
Stationary Bike (Medium to Hard Effort) 1:11:24 10.12 mi (7:03 / mi)
ahr:149 max:165 shoes: Salsa-Supremes - Saris M2
Rouvy career ride Ride It Peak District 2015 9.55 miles, 1:04:06, 777 of 840 or so, 89 rouvy rpm, 8.94 rouvy mph, 126 watts avg, 284 watts max, 1.6 W/kg avg, 4.2 W/kg max, 1887 feet of gain, 3% avg, 20% max. Second time to do this ride. Did pretty good at keeping the power up enough to stay above 3 mph despite steep grades. Much faster time than before.
Garmin data - no warmup or calibration. Route then enough cooldown to get to ten miles.
Garmin data - no warmup or calibration. Route then enough cooldown to get to ten miles.
Saturday Feb 22, 2020 #
10 AM
Stationary Bike (Easy to Medium Long Effor) 1:23:16 22.68 mi (3:40 / mi)
ahr:144 max:158 shoes: Salsa-Supremes - Saris M2
Rouvy scenic route Yellowstone Norris to Mammoth 22.61 miles, 469 feet gain, -1% average, 9% max grade, 1:16:18. 85 rouvy cadence, 17.78 rouvy mph, 130 watts average, 240 watts max, 1.93 W/kg avg, 3.63 W/kg max, 98th best performer out of 112 individuals.
Garmin data - approx 40 minutes at 141 avg, 151 max hr for first half of rouvy distance (11.3 miles) and 36 minutes for second half at 150 avg 158 max HR (more down grade and some short ups plus worked harder toward end).
No warmup or calibration. Did route - Garmin wheel mileage 21.6, approx 1.0 miles short of rouvy - difference came in downhill speeds greater than wheel speed. Did six minute cooldown to equal rouvy distance at 22.6 miles.
Garmin data - approx 40 minutes at 141 avg, 151 max hr for first half of rouvy distance (11.3 miles) and 36 minutes for second half at 150 avg 158 max HR (more down grade and some short ups plus worked harder toward end).
No warmup or calibration. Did route - Garmin wheel mileage 21.6, approx 1.0 miles short of rouvy - difference came in downhill speeds greater than wheel speed. Did six minute cooldown to equal rouvy distance at 22.6 miles.
Friday Feb 21, 2020 #
Yoga-Stretch 45:00 [1]
Thursday Feb 20, 2020 #
9 AM
Stationary Bike (Medium to Hard Effort) 1:07:01 10.02 mi (6:41 / mi)
ahr:144 max:164 shoes: Salsa-Supremes - Saris M2
Rouvy career ride Seismic Events Tour of High Passes Pt 7 - 6.64 miles, 54:48, 82 rouvy rpm, 7.27 rouvy mph, 129 watts average, 263 watts max, 1.82 W/kg avg, 3.87 W/kg max, 3% avg grade, 24% max grade, 1434 feet of gain mostly in second half of ride.
Garmin data - about five minutes warmup with calibration; coast down 3.0 seconds. Route done at medium effort until final push on last bit of steep climb. Steep bits all done in 30 x 32 gear at wheel speed of 5.8 to 6.5 mph. When power is above 130 or 150 watts, then rouvy speed is above 4mph, often close to wheel speed. Below 100 to 130 watts, speed drops to 1.8 to 3.0 mph and behaves like Erg mode.
Garmin data - about five minutes warmup with calibration; coast down 3.0 seconds. Route done at medium effort until final push on last bit of steep climb. Steep bits all done in 30 x 32 gear at wheel speed of 5.8 to 6.5 mph. When power is above 130 or 150 watts, then rouvy speed is above 4mph, often close to wheel speed. Below 100 to 130 watts, speed drops to 1.8 to 3.0 mph and behaves like Erg mode.
Wednesday Feb 19, 2020 #
Yoga-Stretch 45:00 [1]
11 AM
Stationary Bike (Easy Effort) 1:28:07 19.13 mi (4:36 / mi)
ahr:138 max:157 shoes: Salsa-Supremes - Saris M2
Rouvy Riviera Valley route in Switzerland near Italian border. 18.85 miles, mostly flat 1% average, 8% max, 1:19:41, 83 rouvy cadence, 14,2 mph, 116 watts average, 268 watts max, 1.69 W/kg avg, 3.94 W/kg max, 797 feet gain.
Garmin data - no warmup or calibration, route plus a short cooldown to get over 19 miles.first ten to high point on course 43:49. Final 9+ miles just a bit slower due to lots of small ups and downs in last couple miles.
Garmin data - no warmup or calibration, route plus a short cooldown to get over 19 miles.first ten to high point on course 43:49. Final 9+ miles just a bit slower due to lots of small ups and downs in last couple miles.
Tuesday Feb 18, 2020 #
9 AM
Stationary Bike (Medium to Hard Effort) 1:11:21 10.05 mi (7:06 / mi)
ahr:151 max:161 shoes: Salsa-Supremes - Saris M2
Rouvy career ride Evan Cycles Ride It Hoy 100 (a hundred climbs?) 9.6 miles, 1:08:13, 84 rouvy cadence, 8.45 mph,115 watts avg, 233 watts max, 1.60 W/kg avg, 3.43 W/kg max, 1582 feet of climb, 3% avg, 25% max.
Garmin data: No warmup, no calibration, route was 9.47 wheel miles quite close to 9.6 rouvy miles. HRate max was 161, higher than ideal. Most of shifts were with front chainrings as ups and downs were mostly short and steep with quick transitions. Real steep stuff was out of range for the Saris controller and speeds were often less than 3 mph while spinning pedals at 6+ mph. Glad to have this one done.
Garmin data: No warmup, no calibration, route was 9.47 wheel miles quite close to 9.6 rouvy miles. HRate max was 161, higher than ideal. Most of shifts were with front chainrings as ups and downs were mostly short and steep with quick transitions. Real steep stuff was out of range for the Saris controller and speeds were often less than 3 mph while spinning pedals at 6+ mph. Glad to have this one done.
Monday Feb 17, 2020 #
1 PM
Stationary Bike (Easy Effort) 56:16 12.01 mi (4:41 / mi)
ahr:134 max:149 shoes: Salsa-Supremes - Saris M2
Rouvy Innradweg North (final 7.8 miles), 29:08, 81 rouvy rpm, 16 mph, 115 watts, 212 watts max, 1.69 W/kg avg, 3.12 W/kg max, 79 feet of gain.
Rouvy Evan Cycles - RIDE first 3.0 miles, 17:34, 10.32 mph, 83 rpm, 364 feet of gain, 103 watts avg, 202 watts max, 1.51 W/kg avg, 2.97 W/kg max
Both rides done in training mode.
Garmin data: did finish of Innradweg North, easy spin at 15-19 mph on garmin. Did calidbration, coast down 3.3 seconds, Started the Evan Cycles career ride in training mode. Bacon strip English country road. Short steep ups and downs even in the easy first three miles. Full ten will be a challenge. Lots of chainring shifts to get quick big changes of gearing. After 3 miles stopped the route and did a short cooldown.
Rouvy Evan Cycles - RIDE first 3.0 miles, 17:34, 10.32 mph, 83 rpm, 364 feet of gain, 103 watts avg, 202 watts max, 1.51 W/kg avg, 2.97 W/kg max
Both rides done in training mode.
Garmin data: did finish of Innradweg North, easy spin at 15-19 mph on garmin. Did calidbration, coast down 3.3 seconds, Started the Evan Cycles career ride in training mode. Bacon strip English country road. Short steep ups and downs even in the easy first three miles. Full ten will be a challenge. Lots of chainring shifts to get quick big changes of gearing. After 3 miles stopped the route and did a short cooldown.