Training Log Archive: RD TomIn the 7 days ending Sep 13, 2020:
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Saturday Sep 12, 2020 #
11 AM
Stationary Bike (Medium to Hard Effort) 37:33 7.59 mi (4:57 / mi) +850ft 4:28 / mi
ahr:144 max:157 shoes: Tacx Neo 2T
Rouvy test ride over the Portland route. New PR by about 6:30. Difference was not losing the hill on the steeper bits. Used the 36t cog on the steep bits and it felt like it should. Never any slipping. Able to hold 4.2 mph or so and mid 70s cadence in 26" gear equivalent. May have an issue with using the 40t as the derailleur cage is very very close to touching the housing of the Neo. Have put a piece of duct tape to protect the plastic finish and will try it next ride. May need to use a thicker spacer behind the cassette. Ride was good. Effort was moderately hard... W/kg average was 2.18, Max 4.0. Also might someday want to put a larger chain ring on. Was spinning out on downhill... where in real life I would coast.
4 PM
Cycling (Easy Effort) 1:06:17 15.25 mi (4:21 / mi) +272ft 4:16 / mi
ahr:141 max:151 shoes: Bike Friday
Outside, Salt Road loop. Windy today, tailwind out and headwind coming home.
Friday Sep 11, 2020 #
12 PM
Stationary Bike (Rouvy Easy Effort) 26:20 7.22 mi (3:39 / mi) +408ft 3:28 / mi
ahr:141 max:157 shoes: Tacx Neo 2T
First Rouvy ride on Tacx Neo 2T - Southside Road. This record created by exporting the Rouvy activity file as a TCX file and then importing to Garmin Connect. Looks pretty good.
Effort was my second best on this route, 30 seconds slower than best on the M2 trainer. Some time was lost by coasting down the small hill after midpoint. This let me rearrange the fans which were not aimed toward me at all. Ride feel was very good.
Effort was my second best on this route, 30 seconds slower than best on the M2 trainer. Some time was lost by coasting down the small hill after midpoint. This let me rearrange the fans which were not aimed toward me at all. Ride feel was very good.
5 PM
Stationary Bike (Test Session) 5:05 [3] 1.09 mi (4:40 / mi)
shoes: Tacx Neo 2T
Test Session - Neo 2T using Garmin Explore as head unit. Speed & Cadence from Neo trainer. Cadence and power from Stages crank sensor.
Resistance of trainer was NOT controlled. Feel was about right for a flat ride at the indicated speed. The two cadence plots in Garmin Connects were somewhat different.
Resistance of trainer was NOT controlled. Feel was about right for a flat ride at the indicated speed. The two cadence plots in Garmin Connects were somewhat different.
Wednesday Sep 9, 2020 #
3 PM
Stationary Bike (Medium to Hard Effort) 2:25:50 20.02 mi (7:17 / mi) +4184ft 6:05 / mi
ahr:148 max:166 shoes: Scott MTB - Saris M2
Rouvy Italian Challenge - Dronero-Colle della Fauniera/Santuario S.Magno 18.92 miles in 2:29:36 with 4184 feet of gain, 5% avg, 25% max grade, 147 bpm avg, 81 cadence, 7.59 mph, max speed 44.74 during long coast, 119 watts avg, 190 watts max, 1.73 W/kg avg, 3.02 W/kg max, 5 minutes zero power long coast after first summit.
Monday Sep 7, 2020 #
9 AM
Stationary Bike (Hard Effort) 2:38:46 18.05 mi (8:48 / mi)
ahr:143 max:163 shoes: Scott MTB - Saris M2
Rouvy Granfondo Stelvio Santini 2020 in Italian Challenge - 12.48 miles in 2:38:57 with 4755 feet of gain, 7% avg, 15% max. 142 bpm avg, 162 bpm max at finish, 79 cadence, 4.71 mph avg, 117 watts avg. 1.91 W/kg avg, 3.27 W/kg avg, Fastest leg was final split 4.