This 50 mile EM started in the rain. I was disappointed that it had been raining but I decided that I had no choice; MS Bike could be a rain day so I had better know how to ride in the rain. Actually, the worse part was that brief time between uncomfortably wet and now soaked. Soaked is better; you no longer are waiting to get there. It's kinda like Chinese water torture; the worse part is waiting for the next drop.
Anyways, I decided to make the first trip around the loop as a measure of progress and the second as a slower ride to complete my required 50 miles. A previously fast 50 mile ride at 03:09:56 was Sept.11, 2010. (see: Hilly 50 in the rain.) All together this was a faster ride. That said, the fastest ride around this loop was August 13, 2010, the first time I used the Garmin. I started late, after work, at 7:30 PM and with little light to monitor the Garmin and lots of flies in the air, I rode like the wind at an average of 17.6 mph. It remains to be my fastest pace even while the wind may not have been much an influence. Today's first trip resulted in an average of 17.0 mph. Close but no cigar. Wet rims and thus longer braking distances and care may have contributed to a lightly slower overall pace.
Today, I realized that a ride in a hard rain is not that big a deal. It can be novel, relaxing, enjoyable, even cathartic.
In an interview found in the 21st cycling issue of Rouleur published in 2010, Team Sky rider and Spaniard Juan Antonio Flecha, one of the greats in racing the cobbles shared, that when most cyclists escape the winter months and seek warmer climates he would spend weekends in the Pyrenees, unafraid of the cold and wet to sustain and improve his climbing ability.
Flecha learned to persist through inclement weather to condition his mind and body to become accustom to and embrace this cold and wet weather for it is wet roads that separate the skilled riders from the hopeful.
Weather Conditions: 0752 hours. Cool and raining. Light winds mostly from the NNE from 3.5 to 4.6 mph.
Min: 63 Avg: 64 Max: 66 ºF
CervéloPunk
Saturday, May 14, 2011
Friday, May 13, 2011
County Rd A 3x8 Steady States
Not a bad ride. Didn't find the usual tightness in the chest as I started out. Was not sure how things would go given that I had updated my training from 4x6 SS to 3x8 SS. But I knew enough to expect a further challenging ride.
The first interval was a struggle to maintain the required HR zone between 156 and 161 bpm. While I hit the zone within 37 seconds, I was able to only stay there in totality for 3:35 minutes from the remaining time during the 8 minute interval. The second was much better striking the zone within 30 seconds and achieving 6:13 minutes within the interval. It was then that I remember Charmichael's point that often in interval trraining one strengthens during the workout, than the second interval often achieves better success than the first. My third and final "chase" hit at 37 seconds and I stayed there for 6:31 minutes.
"BAM!" What a difference from earlier in the week.
The first interval was a struggle to maintain the required HR zone between 156 and 161 bpm. While I hit the zone within 37 seconds, I was able to only stay there in totality for 3:35 minutes from the remaining time during the 8 minute interval. The second was much better striking the zone within 30 seconds and achieving 6:13 minutes within the interval. It was then that I remember Charmichael's point that often in interval trraining one strengthens during the workout, than the second interval often achieves better success than the first. My third and final "chase" hit at 37 seconds and I stayed there for 6:31 minutes.
"BAM!" What a difference from earlier in the week.
Tuesday, May 10, 2011
Paceline Practice Ride
Paceline Practice Ride Report
-Rick Metcalf
"We had 8 cyclists tonight including 3 first time ever paceline riders. Normally I don't like an east wind on Tuesdays because we ride west from the park and have to fight the wind on the return side of the ride. Tonight, with more than a third of our riders on their first paceline ride an east wind was perfect. We were an ugly sight, uneven with big gaps and anything but smooth as the wind pushed us west, but by the time we turned back east we were much better. Our 3 new riders were getting the feel of it and just in time to fight the now head wind. We were a much smoother team the last 10 miles and the new riders gained an appreciation for the effectiveness of a tight paceline. Just 6 cars tonight. We hope YOU will join us next Tuesday!"
This was my first TAB ride as a member and for the season. It was also my first paceline practice ride. Jimmie said it would help prep me for the MS Bike-to-the Bay.
The ride was mostly uneventful except for operator error with the Garmin. I improperly started the third lap for the ride home. So I corrected this by updating the time and distance home. The rest of the values don't reflect the third lap correctly. Fatigue may have lead to this spastic brain fart.
Rick instructed the new guys including me to stay within 1 to 3 feet of the rider ahead. He also said that the paceline would be filled with gaps and not flow within a near constant speed. But that would improve by the second have of the ride. The wind made the ride a challenge for me in so far as I would get dropped. I couldn't feel the draft. When I was dropped the guys would pull me back to the line witch was cool. Unfortunately, he had to slow the paceline down from 20 mph to 19 and again to 18. While it help, those "huskies" kept ramping up. Oh, well. By the time we got back to the park I was just about done. However, one last short hill climb as I lead the pace did me in and I was dropped as the paceline came back around and left me "having burned my last match."
-Rick Metcalf
"We had 8 cyclists tonight including 3 first time ever paceline riders. Normally I don't like an east wind on Tuesdays because we ride west from the park and have to fight the wind on the return side of the ride. Tonight, with more than a third of our riders on their first paceline ride an east wind was perfect. We were an ugly sight, uneven with big gaps and anything but smooth as the wind pushed us west, but by the time we turned back east we were much better. Our 3 new riders were getting the feel of it and just in time to fight the now head wind. We were a much smoother team the last 10 miles and the new riders gained an appreciation for the effectiveness of a tight paceline. Just 6 cars tonight. We hope YOU will join us next Tuesday!"
This was my first TAB ride as a member and for the season. It was also my first paceline practice ride. Jimmie said it would help prep me for the MS Bike-to-the Bay.
The ride was mostly uneventful except for operator error with the Garmin. I improperly started the third lap for the ride home. So I corrected this by updating the time and distance home. The rest of the values don't reflect the third lap correctly. Fatigue may have lead to this spastic brain fart.
Rick instructed the new guys including me to stay within 1 to 3 feet of the rider ahead. He also said that the paceline would be filled with gaps and not flow within a near constant speed. But that would improve by the second have of the ride. The wind made the ride a challenge for me in so far as I would get dropped. I couldn't feel the draft. When I was dropped the guys would pull me back to the line witch was cool. Unfortunately, he had to slow the paceline down from 20 mph to 19 and again to 18. While it help, those "huskies" kept ramping up. Oh, well. By the time we got back to the park I was just about done. However, one last short hill climb as I lead the pace did me in and I was dropped as the paceline came back around and left me "having burned my last match."
County Rd A 4x6 Steady States
Started this day SS intervals with my last failed attempt still fresh in my mine. I didn't know how the cooler air might help or hinder but I kept to my Hi-vis tank and short bibs to standout from all the afternoon grey.
The first interval was OK but a little difficult; I seem to dropout of the HR (156 - 160). It is a narrow range but that is the problem if you will this using Carmichael's training values with regards to HR zones. These value also overlap considerately. If one trains by power this is not an issue; there is no overlapping values i.e., watts.
The second interval was better and thus I was hopeful. Perhaps fatigue or over training was holding me back. I sure in time I will figure this out. Concentration is also an issue, that is, I find myself drifting with regards to HR. This may be more the cause than anything for dropping out of the narrow HR zone. I have found that just as important as the current HR is my cadence and therefore have to constantly monitor the Garmin. If I keep my cadence tight then my HR will also stay in a tight range.
The third interval was tighter but twice I dropped out of range. Not a good sign. Fatigue?
The fourth was the worse of the group. Hard to get within range from my recovery zone and once there it was hard to stay.
In the end this day's SS was better than my last attempt.
Weather Conditions: 1201 hours. Cool and overcast with the winds primarily from the ESE from 3.5 to 8.1 mph.
Min: 63 Avg: 64 Max: 71 ºF
The first interval was OK but a little difficult; I seem to dropout of the HR (156 - 160). It is a narrow range but that is the problem if you will this using Carmichael's training values with regards to HR zones. These value also overlap considerately. If one trains by power this is not an issue; there is no overlapping values i.e., watts.
The second interval was better and thus I was hopeful. Perhaps fatigue or over training was holding me back. I sure in time I will figure this out. Concentration is also an issue, that is, I find myself drifting with regards to HR. This may be more the cause than anything for dropping out of the narrow HR zone. I have found that just as important as the current HR is my cadence and therefore have to constantly monitor the Garmin. If I keep my cadence tight then my HR will also stay in a tight range.
The third interval was tighter but twice I dropped out of range. Not a good sign. Fatigue?
The fourth was the worse of the group. Hard to get within range from my recovery zone and once there it was hard to stay.
In the end this day's SS was better than my last attempt.
Weather Conditions: 1201 hours. Cool and overcast with the winds primarily from the ESE from 3.5 to 8.1 mph.
Min: 63 Avg: 64 Max: 71 ºF
Thursday, May 05, 2011
County Rd A Endurance Mile Ride
O'tay.... The plan was to ride 31 miles. Ya, I know an unusual number. Actually, take a base of 25 miles and increase it by 25 percent "dot,dot,dot" until week 7, the week prior to the infamous Bike-to-the-Bay and then you are about at 100 miles. So, that's the plan.
I can almost hear JimmieJ laughing-out-loud!
This was suppose to be an EM (endurance) ride but that HR would require too much effort, i.e., too slow a ride. Besides, the wind gusts made it too attractive to not attack and take advantage of a little "intervalesque" challenge.
The ride went ok. County Rd A is a little rough but it is less travelled and fewer po-po! While the wind was mostly brutal on the return from the south Wabash trail, I made every attempt to stay above 15 mph, average.
Weather Conditions: 16:46 hours. Moderate and clear. Winds mostly out of the SSW from 9.2 to 12.7 mph. However, gust were a bit much from 18.4 to 21.9 mph. Min: 61 Avg: 62 Max: 63 ºF
I can almost hear JimmieJ laughing-out-loud!
This was suppose to be an EM (endurance) ride but that HR would require too much effort, i.e., too slow a ride. Besides, the wind gusts made it too attractive to not attack and take advantage of a little "intervalesque" challenge.
The ride went ok. County Rd A is a little rough but it is less travelled and fewer po-po! While the wind was mostly brutal on the return from the south Wabash trail, I made every attempt to stay above 15 mph, average.
Weather Conditions: 16:46 hours. Moderate and clear. Winds mostly out of the SSW from 9.2 to 12.7 mph. However, gust were a bit much from 18.4 to 21.9 mph. Min: 61 Avg: 62 Max: 63 ºF
Wednesday, May 04, 2011
County Rd A Intervals
Father Guido Sarducci would have said this about my intervals this afternoon,
"Ah, not-ta so-a good!
In fact "Not-ta so-a good" is now a new tag!
Actually, today's training was a sad and failed attempt. I could not reach the required sustained HR zone (156 - 160 bpm) without extreme difficulty. I did better on the 2nd interval which left me hopeful but found my effort falling with the 3rd and 4th. I believe the issue may have been fatigue, especially in my legs. The burn was not expected and I was unable to overcome that pain. The prior two days of intervals went much better.
Also, I realized that when I updated the maxHR training levels in the Garmin, I failed to also change the HR zones ranges in the Garmin causing it to overstate the zone. So a required SS at 156 to 160 bpm were reported as HR zone 4; not 3. While not a huge problem it is non the less a disappointment for this stickler of details. At any rate, this will be fixed.
On a positive note, I found a solution to the problem where once the Garmin interval training program is completed it no longer records data; press the start button to resume data acquisition.
Weather Conditions: 1615 hours. Cool and partly cloudy. WNW winds from 6.9 to 11.5 mph. Min: 56 Avg: 57 Max: 57 ºF
MXS: 20.9 mph.
Wednesday, April 13, 2011
Pro bike: Thor Hushovd's Garmin-Cervélo Cervélo R3 Paris-Roubaix
- An extra clamp on the seatpost is in place to prevent slipping.
Photo credit © James Huang - The Mavic Cosmic Carbone SLR wheels Thor Hushovd (Garmin-Cervelo) has been using at Ronde van Vlaanderen and Scheldeprijs features tall flanges and bladed carbon spokes that extend from one rim wall to the other but the M40 wheels he'll supposedly use on Sunday features more conventional looking alloy hub shells and stainless steel spokes.
Photo credit © James Huang - Blacked-out Veloflex tires were mounted on Mavic Cosmic Carbone SLR rims for Thor Hushovd (Garmin-Cervelo) for Ronde van Vlaanderen and Scheldeprijs but he'll switch to massive 27mm-wide FMBs for Paris-Roubaix.
Photo credit © James Huang - Thor Hushovd (Garmin-Cervelo) is hoping to claim Paris-Roubaix victory on Sunday on this specially modified Cervelo R3.
Photo credit © James Huang - Photo credit © James Huang
- Cervelo has opted for a 1 3/8" lower steerer diameter instead of the more common 1 1/2", saying it yields a better ride while still offering improved steering precision.
Photo credit © James Huang - According to Garmin-Cervelo team mechanics, Mavic's prototype M40s are remarkably tough and not only work best with fat tires (cyclo-cross!), there's a greater risk of rim damage if they're used on ultra-bad roads with narrower rubber.
Photo credit © James Huang - Thor Hushovd (Garmin-Cervelo) will reportedly ride these Mavic M40 wheels for Paris-Roubaix, complete with massive 27mm-wide FMB tubulars.
Photo credit © James Huang - Mechanics have made these little number holders for years but Rotor now offers them as a standard item to consumers.
Photo credit © James Huang - Garmin-Cervelo bikes for Paris-Roubaix ultimately aren't all that different from standard machines save for the few millimeters of additional clearance - note the extreme position of the brake pad in the adjustment slots.
Photo credit © James Huang - Thor Hushovd (Garmin-Cervelo) will use Shimano's latest carbon-bodied Dura-Ace SPD-SL pedals for Paris-Roubaix.
Photo credit © James Huang - Thor Hushovd's (Garmin-Cervelo) Paris-Roubaix machine is fitted with the black version of SRAM's Red group.
Photo credit © James Huang - A fi'zi:k Arione CX saddle is mounted atop 3T's anti-rotation Palladio Pro seatpost.
Photo credit © James Huang - fi'zi:k-sponsored pros have a number of options when it comes to saddle. Here, Thor Hushovd (Garmin-Cervelo) has opted for an Arione CX with a Twin Flex carbon shell mated to k:ium rails.
Photo credit © James Huang - The impossibly svelte-looking seat cluster of Thor Hushovd's (Garmin-Cervelo) Paris-Roubaix machine.
Photo credit © James Huang - As with previous R3 incarnations, this latest version features a seat tube that transitions in shape from round up top to rectangular down below.
Photo credit © James Huang - 3T's unique Palladio seatpost head is apparently a bear to adjust but once the position is set, it's virtually impossible for it to break free when ridden.
Photo credit © James Huang - The tapered head tube of Thor Hushovd's (Garmin-Cervelo) Cervelo R3 Paris-Roubaix houses a slightly modified fork.
Photo credit © James Huang - Thor Hushovd's (Garmin-Cervelo) Black Red front derailleur features a steel cage.
Photo credit © James Huang - The chain stays on Cervelo's new R3 are especially massive. For reference, the Mavic Cosmic Carbone SLR rims in the image are 52mm deep.
Photo credit © James Huang - Cervelo's BBright bottom bracket design is essentially an extra-wide version of BB30 with the non-driveside bearing pushed 11mm further out to allow for stiffer frames and additional axle support.
Photo credit © James Huang - Team mechanics are taking few chances with the weather, too, fitting even the brakes with sealed Gore Ride-On cables and housing.
Photo credit © James Huang - Mavic's aggressive Exalith sidewalls require special extra-hard pads (standard compounds would get shredded).
Photo credit © James Huang - Gore Ride-On sealed cables will be very popular on Sunday in efforts to guarantee proper shift performance - even though the forecast is currently calling for warm, sunny, and dry conditions.
Photo credit © James Huang - The chain stays on the Cervelo R3 start out very big and tall at the bottom bracket shell but taper to a very slender shape back by the dropouts.
Photo credit © James Huang - Garmin-Cervelo riders will switch from their usual carbon fiber Arundel Mandible cages to the company's stainless steel model instead.
Photo credit © James Huang - Thor Hushovd (Garmin-Cervelo) had an 11-26T SRAM PG-1070 cassette mounted up for Scheldeprijs but will switch to an 11-23T for Paris-Roubaix.
Photo credit © James Huang - Like most Paris-Roubaix contenders, Thor Hushovd (Garmin-Cervelo) will run tightlly spaced 44/53T chainrings for the cobbled classics. Some mechanics insist that such a setup doesn't require a chain catcher but the team will run them just in case anyway.
Photo credit © James Huang - A Rotor chain watcher provides a little extra insurance on the cobbles.
Photo credit © James Huang - Garmin-Cervelo team mechanics insist that while they have a bunch of classics-style box-section aluminum tubular wheels at the ready, the majority of riders will only be using them as spares come Sunday.
Photo credit © James Huang - Thor Hushovd (Garmin-Cervelo) is taking the conservative route, opting for an aluminum handlebar and stem.
Photo credit © James Huang - Naturally, Garmin-Cervelo team bikes are all outfitted with Garmin's Edge 500 computer.
Photo credit © James Huang - Thor Hushovd's (Garmin-Cervelo) bike is fitted with Rotor's 3D+ crankset with a solid outer ring for extra stiffness. Note the round shape, too, instead of Rotor's more recognizable elliptical Q-Rings.
Photo credit © James Huang - Thor Hushovd (Garmin-Cervelo) has been using Mavic Cosmic Carbone SLR wheels in Ronde van Vlaanderen and Scheldeprijs instead of the carbon-rimmed M40s as Mavic has been suggesting in its teaser video but will supposedly make the switch for Paris-Roubaix. According to Garmin-Cervelo team mechanics, the Exalith sidewalls on the SLRs simply offer much better braking performance so they're a safer choice if there's a chance of rain and the M40 profile is actually so wide that there's an increased risk of rim damage if you don't run super-fat rubber.
Photo credit © James Huang - The special fork uses extra rake to balance out the rear end but the broader crown also provides heaps of extra tire clearance.
Photo credit © James Huang - Cervelo says the latest R3 frame geometry was designed so that all of its sponsored riders could still achieve the position they wanted. Here, Thor Hushovd (Garmin-Cervelo) slams his stem right on top of the upper headset cone but he still doesn't have to resort to a -17
Photo credit © James Huang
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