Training Update

About 1.5 hr. into a 6.0 hr. ride. From Log Boom Park in Kenmore (map), I had ridden up and down along the Tolt Pipeline Trail and found my way to the Snoqualmie Valley Trail. From here, I road Southeast to Rattlesnake Lake and turned around and came back. I put the heart rate monitor in my pocket and road for the pure joy of feeling the wet and wind, and being in touch with the sensations of my peddling. I listened to the springtime robins and red-winged black birds, focusing too on the gravel and human efficiency. (Just a note:  The ride back up from the Snoqualmie Valley Rd. to the Tolt Pipeline trail is horrendous, averaging 14% for 0.5 miles and maxing out at 25%.)

The riding and training have been good. I'm lucky to be alive and able to peddle. I've been following a fairly structured program -  two hard weeks and then a recovery week. I've learned to love recovery weeks! One snag was that I got the flu in January. That put me back a bit. Here are the hours, for the first 12 weeks of 2017, beginning the first week in January: 

10 - 12 - 7.5 - 11 - 0 - 2 - 8 - 11 - 13 - 16 - 7 - 15 ...

The core strength workouts have been going well. The knee and back are good. I feel solid as I peddle. My weight is good. I've been doing one V02 Max workout / week, lots of Z2 riding, recovery rides, and weekly peddling exercises, including some big gear low cadence work.

With 8 weeks until Grand Fondo Leavenworth, I'm on track. Here's the plan: Next week: Big volume, mostly in Z2 (17 hr); recovery week (8 hr); 2 cycles of hard 2-week blocks, with a good deal of upper Z3/lower Z4 work and lots of recovery (about 14-16 hr/week), and then two weeks tapering.  I'll keep doing the weekly V02 Max workout. The plan in hours over the next 8 weeks:

... 17 - 8 - 14 - 14 - 10 - 14  - 8 - GFL 

Update on the Raleigh Super Course. I installed a new chain and 7-speed cassette, which makes the drive-train feel great! And I've been trying out a set of Compass Bon Jon Pass tires (35 mm). (Review of extra light version here: review and review.) The tires seem to fit very well on my DT Swiss R460 rims. The clearance on the back is good with perhaps 1.5 - 2.0 mm between either side of the tire and the frame.  

I've been riding them at 40 psi, with tubes; they feel exceptional on the road. On Snoqualmie Valley Trail gravel and at high speed on the Tolt Pipeline Trail they feel good. How will they do on rough, crappy gravel, where the danger of cutting the sidewall is ever-present?  Not sure.

I'm looking forward to setting them up tubeless mode and seeing how they do at 27 - 30 psi or so. Not sure how they will do on fast gravel corners - that will be a bit of test.  But, I think they will be fine and I suspect they will be a better choice than the Specialised Trigger 38 mm tires. We'll see. The current plan is to use the Bon Jon Pass tires for GFL.

I've been wondering if my rims have become worn. Looking carefully, I found the dimple (see left). It's there. That's good news,  since I believe I'll get another season out of these rims. 

With the new cassette and chain - the chainrings seem okay still (touch wood) - the drive train should be good for GFL.  Still to do:  New cables, new break pads, and re-greasing the hubs. And, of course, take the fenders off :). 

The main focus, however, will be on the tubeless Bon Jon Pass tire setup - will need to get some new rim tape and sealant. Looking forward to some quality time with the wheels, and figuring out, first, if these tires will do the job at GFL and, second, the optimal tire pressure for the GFL gravel and roads.  (Very interesting discussion, January 30, 2017 at Compass Bicycles on gravel tires.)

Riding and Being, January, 2017, Carnation, WA.