recovery bike ride - easy 10 miles
Workout:
- Type: Cycle
- Date: 05/26/2008
- Time: 06:30:00
- Total Time: 00:47:33.00
- Average Heart rate: 112
- Calories: 287
- Distance: 10.39 miles
- Average Speed: 13.11 mph
- Max Speed: 34 mph
- Average Cadence: 79
Filed under: Cycle, General Cardio
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Long ride, Chafing and Other Observations …
I did my “long” ride for the weekend yesterday (Saturday). Sunday is the usual day for me (and it is a much nicer day today, although I can’t complain about yesterday) but we are going to the ‘tivs this afternoon for a graduation party for a few of the nieces and nephews.
In keeping with my program, I am increasing my weekend ride by five miles per week. This week’s ride was 60 miles and I hit it right on the nose; 60.033 miles by my computer. Once again, I rode right from my house in Delmar, 7 miles to the Corning Bike Trail in Albany, another 7 to the end of that trail, 4 miles through the streets of Watervliet, Green Island and Cohoes to the start of the Mohawk-Hudson trail, then to the 30 mile point and back. It was dry Saturday, about 68 degrees, perfect for riding. A little gloomy, with dark cloud cover and wind but it never did rain. Kind of a melancholy day actually. I did OK on this ride although I didn’t feel quite as good as last week’s 55 miler in the rain. Munched on Clif bars throughout and brought one bottle of Gatorade G2 in addition to my Camelbak of water for electrolyte replacement. I had plenty of energy to spare. It took me just under 4-1/2 hours at an average speed of 13 mph and change. I would say the main limiter at this point is saddle soreness and chafing. I am using $20 biking shorts with a chamois but if they sell $250 shorts there must be some difference or else people are idiots for spending that much. I had less of a problem last week. Maybe I spent more time out of the saddle earlier, I don’t know. I hate to pedal out of the saddle ’cause it slows my cadence and runs my HR up. Of course, standing up on the pedals while coasting slows my cadence to zero. I have begun using Queen Helene’s Cocoa Butter Hand and Body Lotion. Maybe I should be using straight cocoa butter and bring some along on the ride too. I have also been trying out all the saddles that I have. Right now I am using the stock seat from the Trek 4100. It’s a sport seat with no springs and has slightly more “give” than the stock one that came original with the Raleigh.
My calves wanted to spasm more than once on this trip; that’s why I brought the G2 drink along. Thought the electrolyte replacement might help. But it’s not a real problem yet. Even on the tough climbs. They will start to spasm during one particular part of the pedal stroke but the next millisecond they’re OK and it’s not continuous either. It’ll just happen occasionally for a split second.
Foot numbness tends to be a problem. I just need to get off the bike once in awhile and walk around which I hate to do.
My problem right shoulder is great with the Raleigh. I just realized it when I rode the Ross MTB for about 10 miles later that day. My shoulder immediately started hurting with the Ross and I realized it hadn’t bothered me at all while riding the Raleigh on the 60 mile. Must be the handlebars and/or the fit.
I may skip the long ride and higher intensity workouts the week before my Tour de Cure benefit ride for the American Diabetes Association (June 8th). I signed up for the 50 mile but may do the metric century (62.5 mi) instead.
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Fun Ride
Workout:
- Type: Cycle
- Date: 05/24/2008
- Time: 14:30:00
- Total Time: 1:06:54.00
- Distance: 9.3 miles
- Average Speed: 8.34 mph
Filed under: Cycle, General Cardio
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Weekend long ride - Mo-Hud trail - 60 miles
Workout:
- Type: Cycle
- Date: 05/24/2008
- Time: 09:30:00
- Total Time: 4:27:36.00
- Average Heart rate: 126
- Calories: 2120
- Distance: 60.03 miles
- Average Speed: 13.46 mph
- Average Cadence: 78
Filed under: Cycle, General Cardio
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Easy Training ride in Zone 2
This morning was great; dry, sunny and 48 degrees. A few windy gusts but nothing serious. Originally I had scheduled an interval workout such as what I did on Wed.; 3 sets of 10/5/5 in Zone2/3/4-5 respectively. However, I am planning on doing a 60 mile ride tomorrow so based on past experience I decided to take my own advice (for once) and take it easy the day before (today).
So I did a 45 minute ride in (mostly) zone2 with 10 minutes warm up and 10 minutes cool down for a total of 65 minutes and 14.2 miles. I wound up looping several times on a flat stretch of quiet road without stop signs or intersections and avoiding hills in order to keep my HR under Zone 3. This is the first time I’ve ridden the Raleigh since I got it back from the shop where I had 3 spokes replaced. No wobble now but I was not able to shift into the largest cog on the rear. Probably the derailleur got knocked out of wack when the wheel was removed and replaced. Didn’t have a screw driver with me to adjust it but I was fine without the gear for this ride. Definitely need to take care of it before big ride tomorrow. I plan on riding out from the house to the Mohawk-Hudson bike path 30 miles and then back. Supposed to be even nicer tomorrow. High of 68 degrees. Perfect!
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Bike ride: 45 minutes in “healthy heart” zone
that is, 50-70%MHR. Mostly trying to stay in zone 2, 60-70%MHR but my HRM only has 3 preset zones.
Workout:
- Type: Cycle
- Date: 05/23/2008
- Time: 06:00:00
- Total Time: 1:10:50.00
- Average Heart rate: 106
- Calories: 396
- Distance: 14.27 miles
- Average Speed: 12.09 mph
- Max Speed: 18.1 mph
- Average Cadence: 79
Filed under: Cycle, General Cardio
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Broken spokes!
My how time flies. I see I haven’t posted since Monday! Tsk, tsk.
I mentioned previously how I was concerned about rear wheel wobble in both my Ross MTB and my Raleigh road bike. While inspecting the Ross I found 3 broken spokes. Obviously the problem so I removed the wheel and tire and dropped it off with Matt at my LBS, Mad Dog Bicycles.
Then I went home and rode the Raleigh over to the shop (it’s only a block away) to ask Matt’s opinion about the wobble in it’s rear wheel, not as bad as the Ross. Matt called me back later that evening and said there were also 3 broken spokes on the Raleigh! What is going on? Matt asked me if someone was possibly messing with the bikes, a troubling thought.
I was most upset about not having either bike for several days and not being able to ride but Matt repaired both wheels that night and called me ’cause he knew I rode a lot and might need it the next day to ride to work. What a guy! Folks, support your LBS! A website is not going to do this for you.
Anyway, I still have the Trek 4100 MTB (better check the spokes)! I am planning on driving that in to work today ’cause I have to drop the car off at the dealer again and will want to ride it from the dealer’s to the office. Hope to also get an hour or so ride in at lunch time down at the bike path.
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Intervals
Started doing intervals today: 10 min. warmup, then 3 sets of 10min. HZ, 5 min FZ, 5 min PZ, where HZ is “Health Zone” 50-70%MHR, FZ is “Fitness Zone” 70-80% and PZ is “Performance Zone” 80-100%MHR. Then 10 min cool down. I rode out to Meads Lane which is a farm road, mostly flat, straight, no intersections or stop lights or stop signs, little traffic and rode that back and forth until I finished the intervals. Worked out well.
Workout:
- Type: Cycle
- Date: 05/21/2008
- Time: 06:30:00
- Total Time: 1:29:47.00
- Average Heart rate: 119
- Calories: 621
- Distance: 18.35 miles
- Average Speed: 12.26 mph
- Max Speed: 35.3 mph
- Average Cadence: 79
Filed under: Cycle, General Cardio
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city ride
to drop off and pick up my car from the dealer for service
Workout:
- Type: Cycle
- Date: 05/20/2008
- Time: 13:00:00
- Total Time: 1:02:34.00
- Distance: 8.5 miles
- Average Speed: 8.15 mph
- Max Speed: 18.3 mph
Filed under: Cycle, General Cardio
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Locked in on a beam
Sunday was “long” ride day. From the house out along the Mohawk-Hudson bike trail 28 miles and back. A total of 56 miles. In the rain. I’ve been looking forward to a rainy day long ride ’cause I know those charity rides I’m doing in June are going to go on rain or shine so I want to be prepared. I know I can do it but you don’t know until you DO it. It wasn’t a downpour but a pretty steady moderate rain. Everything went well. The bike running good. I was concerned about a wobble in the rear wheel and that it might be hitting the brake pad but it didn’t seem to be a problem. Also on my last ride I noticed that my achilles tendon was bothering me at about mile 35. I had just changed out the original, hard Raleigh seat with a comfort seat and was wondering if that was causing the problem somehow. I changed the seat to a firmer sport seat that came stock on my Trek 4100 MTB and didn’t have any problem on this ride. I was also trying to ride more out of the saddle and shifting back on the saddle on hills to “recruit the glutes”.
This was a fantastic ride. I felt great. I nibbled on the Clif bars a little bit a time and that may have helped keep my energy up. No fatigue at all.
There’s a stretch on the trail where for several miles it is flat, maybe a slight grade, I can’t tell, but I get in a groove, 90 rpm or thereabouts, 75%MHR and I feel like I could go forever. Rain doesn’t matter. Really hate to stop to take a bite of Clif bar. Just want to keep goin’.
Like being locked in on some tractor beam. You and the bike and the trail. All one thing. Effortless. Locked in on a beam.
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