ratz
Wielder of the Rubber Mallet
Disclaimer: I didn't think this was all that interesting; I was just out for a jaunt but Larry wants a ride report
Training Regimen:
There has been other stuff but that was 95% of it. I don't produce a high FTP on the trainer I'm currently at about 210 watts and I started out about 181.
So this weekend was the first time to take things out on the road and enjoy it (aka life's been busy). Of course since this is Memorial day in the U.S. it started out Cold and Rainy so this precluded a Quality Ride on Saturday or Sunday. So rather than ride or train on Saturday and Sunday we wound up laying Pavers to make a patio. That entailed moving something like 7.5 tons of Pavers on Saturday in the rain the entire day, the soreness in the body says that counted well enough for the two days of no bike trainer. After pavers we had a work crisis and I stay up dealing with that until 2:30am, spent 30 minutes prepping all the bike stuff and then at 3:00 headed to bed. Snacked too much on Nuts and fruit but I knew the ride was coming the next day and the munchies had me.
5:10 Alarm goes off. Yeah nice nap. I do really fine on low sleep as long as I don't walk up during REM cycle. We have an Aura alarm clock with sleep monitors that can actually time when it wakes you up so that it's not in a REM cycle very handy. (thing also tracks a ton of sleep data that I use for planning my recovery, but that's a different post). Go downstairs have a Bullet Proof coffee drank about ⅔ because short on time.
Rolled out at 5:48 am about 4 minutes after sunrise. Wanted to roll at 5:15 but wasn't moving that fast. Since it was 52F out and I'm a wimp I elected to where my cycling rain/wind breaker as it's the only coat I can stow on bike in my Solo Century configuration.
Bike was setup with in the 28-32lb configuration (didn't weigh it but estimated based on past tests); full batteries; 5 water bottles, cameras, tools, tubes, etc. (might be as heavy as 35lbs) Under that configuration I can get 100-130 miles without refueling depending on the temperature. It's heavy but better than making the wife drive 2 hours to fetch me for a breakdown.
Goal when I rolled out; ride, just ride, nothing more; The route was pretty flat only 3000ft of climbing most of it in the beginning; then slightly uphill until mile 50 and then slightly downhill the rest of the way; definitely "rolling hills" I have a bunch of footage from testing the Fly12 that I'll pull some vids from next week to show off the camera results. (thing is heavy but it takes a pretty picture).
Wind was from the South so it was cold, into the wind, up hill for the first 50. In the end I average 17.9 mph on that first half. I'm not heavy on the pause button on the garmin; it's set to auto-pause at 2mph. Since I don't blast through stop signs, but I do usually roll the country ones at about 4-5mph that tends to pull my averages down. I like to consider my average speed door-to-door+traffic control+bathrooms, that takes the pressure off the need to push the average higher. It's not a race after all it's just a ride. However, most of my 50 mile stuff averages around 19.8-21.0 mph so that was a slow go by comparison. Wind breaker was a bit of a parachute on the ride; need a better solution or a tighter fitting one. (or better weather)
Second half of the ride without the wind breaker, was a more respectable 19.6mph average. Mostly that was a tail wind. Finish up with an 18.7mph average, with Cadence at 84rpm and power nicely contained at 125w. For long rides if the down hill hits 30mph I stop pedaling and save energies for the next hill; they might be short but there are a lot of them over and over again.
Finished up with 109 miles Rolling time 5:50minutes; but there was 30 minutes of stops in there; probably 10 minutes to ditch the coat and 4 x 5 min bathroom stops; without the crops growing yet; and consistent traffic, gas stations are the order of the day. Cold+Hydration = stop.
Data From the ride.
HR goal spend 50% of the time in recover or aerobic (<144 bpm) if can be below MAF 133 all the better. Strategy Rest on the down hill and keep cadence level. Person evaluation: B+
Cadence; stay in the 85-90 range; minimize anything below 70, try to spend some time above 90. Stop pedaling over 30mph, Personal Evaluation: A-
Speed on the flats find a rhythm that nets 18-20 with the least effort. Personal Evaluation B- (kept drifting to the 16-18mph range).
Target a normalize power of 180, spend most of the time below 80% of ftp. So 168watts. But on the hills since they are all short let it rip but keep rpm's high. If below 80rpm ease up and finish smooth. In most cases try to accelerate up the hill. Work the up, rest on the down. This routes hills you rarely carry because the valley is either too wide; or the it's a super steep gully at 12% both sides; yeah short but not something you can sling shot. My hill strategy is get them over with so I can get back to being lazy on the flats. Grade A-
Finished with about ⅕ of the water left, ate small packet of almond butter at the 5o mile mark just to stave off any belly hunger probably didn't need it just want to try it and see how the stomach would react. Zero Problems.
Conclusion the Vendetta is a fast bike; and I enjoy being a lazy rider far more than being racer-boy. Heck of a good way to spend a Holiday morning. Enjoying the scenery and listening to a SciFi Audio book; I'd have been faster to music; but I like books even if they make me slow.
Like I said boring just how I like it.... But I'm sold on the slow and steady Aerobic training using both Power & HR; that was far easier than any ride of that mileage that I've ever done in May. Weather and time permitting I'd like to make the 100 milers a weekly thing; we'll see how the summer goes.
Training Regimen:
8-10 weeks of Trainer Road Traditional Base High Volume;
with a self emposed MAF limit of 133 BPM to ensure aerobic compliance; when-ever possible
Training Goals:with a self emposed MAF limit of 133 BPM to ensure aerobic compliance; when-ever possible
Loose Weight,
Maintain FTP
Grow Aerobic base.
I like to ride at no effort and still be able to talk at cruzing speeds
Training Environment Parameters:Maintain FTP
Grow Aerobic base.
I like to ride at no effort and still be able to talk at cruzing speeds
Vendetta 2.x
Kickr
Freezing cold basement
Fit the training in when ever possible 5am or 11pm doesn't matter just do it.
Kickr
Freezing cold basement
Fit the training in when ever possible 5am or 11pm doesn't matter just do it.
There has been other stuff but that was 95% of it. I don't produce a high FTP on the trainer I'm currently at about 210 watts and I started out about 181.
So this weekend was the first time to take things out on the road and enjoy it (aka life's been busy). Of course since this is Memorial day in the U.S. it started out Cold and Rainy so this precluded a Quality Ride on Saturday or Sunday. So rather than ride or train on Saturday and Sunday we wound up laying Pavers to make a patio. That entailed moving something like 7.5 tons of Pavers on Saturday in the rain the entire day, the soreness in the body says that counted well enough for the two days of no bike trainer. After pavers we had a work crisis and I stay up dealing with that until 2:30am, spent 30 minutes prepping all the bike stuff and then at 3:00 headed to bed. Snacked too much on Nuts and fruit but I knew the ride was coming the next day and the munchies had me.
5:10 Alarm goes off. Yeah nice nap. I do really fine on low sleep as long as I don't walk up during REM cycle. We have an Aura alarm clock with sleep monitors that can actually time when it wakes you up so that it's not in a REM cycle very handy. (thing also tracks a ton of sleep data that I use for planning my recovery, but that's a different post). Go downstairs have a Bullet Proof coffee drank about ⅔ because short on time.
Rolled out at 5:48 am about 4 minutes after sunrise. Wanted to roll at 5:15 but wasn't moving that fast. Since it was 52F out and I'm a wimp I elected to where my cycling rain/wind breaker as it's the only coat I can stow on bike in my Solo Century configuration.
Bike was setup with in the 28-32lb configuration (didn't weigh it but estimated based on past tests); full batteries; 5 water bottles, cameras, tools, tubes, etc. (might be as heavy as 35lbs) Under that configuration I can get 100-130 miles without refueling depending on the temperature. It's heavy but better than making the wife drive 2 hours to fetch me for a breakdown.
Goal when I rolled out; ride, just ride, nothing more; The route was pretty flat only 3000ft of climbing most of it in the beginning; then slightly uphill until mile 50 and then slightly downhill the rest of the way; definitely "rolling hills" I have a bunch of footage from testing the Fly12 that I'll pull some vids from next week to show off the camera results. (thing is heavy but it takes a pretty picture).
Wind was from the South so it was cold, into the wind, up hill for the first 50. In the end I average 17.9 mph on that first half. I'm not heavy on the pause button on the garmin; it's set to auto-pause at 2mph. Since I don't blast through stop signs, but I do usually roll the country ones at about 4-5mph that tends to pull my averages down. I like to consider my average speed door-to-door+traffic control+bathrooms, that takes the pressure off the need to push the average higher. It's not a race after all it's just a ride. However, most of my 50 mile stuff averages around 19.8-21.0 mph so that was a slow go by comparison. Wind breaker was a bit of a parachute on the ride; need a better solution or a tighter fitting one. (or better weather)
Second half of the ride without the wind breaker, was a more respectable 19.6mph average. Mostly that was a tail wind. Finish up with an 18.7mph average, with Cadence at 84rpm and power nicely contained at 125w. For long rides if the down hill hits 30mph I stop pedaling and save energies for the next hill; they might be short but there are a lot of them over and over again.
Finished up with 109 miles Rolling time 5:50minutes; but there was 30 minutes of stops in there; probably 10 minutes to ditch the coat and 4 x 5 min bathroom stops; without the crops growing yet; and consistent traffic, gas stations are the order of the day. Cold+Hydration = stop.
Data From the ride.
HR goal spend 50% of the time in recover or aerobic (<144 bpm) if can be below MAF 133 all the better. Strategy Rest on the down hill and keep cadence level. Person evaluation: B+
Cadence; stay in the 85-90 range; minimize anything below 70, try to spend some time above 90. Stop pedaling over 30mph, Personal Evaluation: A-
Speed on the flats find a rhythm that nets 18-20 with the least effort. Personal Evaluation B- (kept drifting to the 16-18mph range).
Target a normalize power of 180, spend most of the time below 80% of ftp. So 168watts. But on the hills since they are all short let it rip but keep rpm's high. If below 80rpm ease up and finish smooth. In most cases try to accelerate up the hill. Work the up, rest on the down. This routes hills you rarely carry because the valley is either too wide; or the it's a super steep gully at 12% both sides; yeah short but not something you can sling shot. My hill strategy is get them over with so I can get back to being lazy on the flats. Grade A-
Finished with about ⅕ of the water left, ate small packet of almond butter at the 5o mile mark just to stave off any belly hunger probably didn't need it just want to try it and see how the stomach would react. Zero Problems.
Conclusion the Vendetta is a fast bike; and I enjoy being a lazy rider far more than being racer-boy. Heck of a good way to spend a Holiday morning. Enjoying the scenery and listening to a SciFi Audio book; I'd have been faster to music; but I like books even if they make me slow.
Like I said boring just how I like it.... But I'm sold on the slow and steady Aerobic training using both Power & HR; that was far easier than any ride of that mileage that I've ever done in May. Weather and time permitting I'd like to make the 100 milers a weekly thing; we'll see how the summer goes.
- that's a good question, I get that too.
