Date
|
Route
|
Course
|
Ride Time
|
Total Time
|
Distance
|
Avg Speed
|
Altitude
|
Max Altitude
|
Max Speed
|
Odometer
|
05/21/14
|
Rose Bowl Laps
|
Flat
|
00:54:35
|
00:59:24
|
16.4
|
18.0
|
664
|
939
|
29.9
|
32557
|
05/22/14
|
Rose Bowl Laps
|
Flat
|
00:53:07
|
00:58:56
|
16.4
|
18.5
|
653
|
936
|
30.1
|
32573
|
05/23/14
|
Rose Bowl Laps
|
Flat
|
00:52:34
|
00:55:20
|
16.4
|
18.7
|
677
|
945
|
29.2
|
32589
|
05/24/14
|
Chantry Flat - Lake Ave
|
Climb
|
02:06:26
|
02:10:43
|
29.1
|
13.8
|
3032
|
2136
|
35.2
|
32619
|
Total Time
|
04:46:42
|
Total Distance
|
78.3
|
Total Climb
|
5026
|
Break shortened week after the first 6 weeks of the current 12 week block. Strength training and muscular tension started this week, and I immediately set my personal record for the year so far on my flat course. Usually, after a break of more than two days, my times over 16 miles are about 2 minutes slower than what they would be after I've shaken the cobwebs off the legs. My time on Wednesday compared to Friday confirms this pattern, so when I set that time after 3 days off the bike, I was expecting good stuff. Compared to my 2010 baseline, I've tied the second best time of that year, and those two fastest times of 2010 were set with the help of motorcycle cops practicing maneuvers around the Rose Bowl. I had no help this time around, but I'm still 36 seconds off my best time from last year.
To keep the muscular tension going on the longer ride, why not climb some steep stuff? So I climbed up to Chantry Flat and then climbed up Lake Ave. That took a while, with both slopes offering long climbs at over 10% grades. I thought I had it rough going up Santa Anita Canyon with 20 pounds of bike and water strapped to my legs, but this guy running up it had me beat. Next week will be climbing with the next heavier cog, so I expect I'll be going slower than my previous best times on those climbing courses.
Hooray for a new PB! I've been meaning to ask you for a while, since I never spotted any intensity indicator in your tables, what are you using and the reason for leaving it out?
ReplyDeleteBTW skipping the Yowamushi 10 sec post this week?
I don't have anything like that. I just rely on my cadence meter and my heart rate. If my heart rate starts to blow up, and I'm on my last gear, it's time to slow down. I usually peg a certain cadence for the course, and try to keep it plus/minus 5. When it gets too steep, then it's just about trying to stay upright!
DeleteAs for Yowamushi, it's in the backlog. Look for two posts on Tuesday.
So basically you always try to go as fast as possible given your chosen cadence range. How do you pick the cadence?
ReplyDeleteYP: Great, I'll be waiting for them.
Well, I've been trying to get a cruising or comfortable cadence in the high 80's while in my zone 3 heart rate. Basically, going pretty fast while breathing through my nose, or able to maintain a conversation. This cruising cadence used to be about 65 rpm two years ago, but that jacked up my knee when I tried to get stronger on a heavier gear.
DeleteAs for picking the cadence for my workout: it depends on what I'm working out that day. If I'm doing intervals, I won't care about my cadence during the sprint part, just during the recovery, and I want that to be the comfortable cadence. I'd like to keep improving by being able to use a heavier gear, while maintaining Zone 3 with the same cadence. If I'm doing muscular tension drills, then I'll try to push that heavier gear into the cruising cadence without popping out of Zone 4. Zone 5 means I'm sprinting all out.