tag:blogger.com,1999:blog-84269991341068144932024-03-12T17:17:14.893-07:00My Raleigh Super Course: A Bicycle StoryReflections on learning how to ride the <a href="http://rideviciouscycle.com">Vicious Cycle Gran Fondos</a> on an Reynolds 531 frame - a 1970 Raleigh Super Course with down tube friction shifters, 7-speed cassette, tubeless tires, and so forth. These superb rides offer challenge, beautiful rhythms, and inspiring landscapes. A developmental project for middle age :)Unknownnoreply@blogger.comBlogger37125tag:blogger.com,1999:blog-8426999134106814493.post-82663758124196521882019-06-21T22:17:00.003-07:002019-06-24T07:08:31.338-07:00Gran Fondo Ellensburg 2019: Ride Report <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1jdo71Ww3ixN3iEhO8qQx5qojlZWzEFdzhBmxPMxllmhbWmK5X9IjZTK0cvMIGG4MFDHgwQJW6abItvTzMXx0fTwhI2A06zO1-b30DbglEQbiOHO8JS5_qKysob1E57Igo5CSb4D6ty3s/s1600/shifters1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1503" data-original-width="1600" height="375" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1jdo71Ww3ixN3iEhO8qQx5qojlZWzEFdzhBmxPMxllmhbWmK5X9IjZTK0cvMIGG4MFDHgwQJW6abItvTzMXx0fTwhI2A06zO1-b30DbglEQbiOHO8JS5_qKysob1E57Igo5CSb4D6ty3s/s400/shifters1.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some gravel dirt and wear and tear on the front - is something missing?</td></tr>
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The day went pretty much according to expectations, following the same rhythm as previous rides - a steady and fairly easy beginning with beautiful views of the Yakima river and only the occasional rock; a very hard climb on gravel; some more gravel and beautiful views along a mountain top ridge; several harrowing descents; and a very fast ride back, being pushed by a tremendous tail-wind.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6KfccVRHC8WNSWj4KeEEJh3EUVZiyUog6xt2Z9RhPICPOGTjsLRREDrkd3ccMhL8Be9oGvZJ19gIyvityZNHmgR7NdUbwVkDcZXfdbnvXoS6qF9OzAhbj4v5_BVKXT8nBqWU5DTmg7lOk/s1600/badge.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1594" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6KfccVRHC8WNSWj4KeEEJh3EUVZiyUog6xt2Z9RhPICPOGTjsLRREDrkd3ccMhL8Be9oGvZJ19gIyvityZNHmgR7NdUbwVkDcZXfdbnvXoS6qF9OzAhbj4v5_BVKXT8nBqWU5DTmg7lOk/s200/badge.JPG" width="197" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So happy to finish safely and get a badge.</td></tr>
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Along with riding with elan and kindness, my goal was to get within 5% of the winner - I didn't quite make it but, all in all, I had a good day! The winning times over the last five years have been quite consistent and, except for last year when I had a couple of flats and a weird kind of a day, my times have been fairly consistent too!<br />
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<span style="background-color: white; font-family: "courier new" , "courier" , monospace;"><b> Winning Time My Time </b></span><br />
<span style="background-color: white; font-family: "courier new" , "courier" , monospace;">2019 <span style="text-align: right;">5:29:59 (Ian Tubbs) </span> <span style="text-align: right;">5:49:56 (+19:56)(6% off) 8/103</span></span><br />
<span style="background-color: white; font-family: "courier new" , "courier" , monospace;">2018 <span style="text-align: right;">5:25:08 (</span>Derek Parsons) <span style="text-align: right;">6:09:29 (+44:20)(14% off) 15/111</span></span><br />
<span style="background-color: white; font-family: "courier new" , "courier" , monospace;">2017 5:29:43 (Evan Plews) 5:48:25 (+18:42)(5% off) 5/107</span><br />
<span style="background-color: white; font-family: "courier new" , "courier" , monospace;">2016 5:26:01 (Steven Mull) 5:42:50 (+16:49)(5% off) 12/124</span><br />
<span style="background-color: white; font-family: "courier new" , "courier" , monospace;">2015 5:25:31 (Tim Smith) 6:19:28 (+53:47)(17% off) 21/81</span><br />
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<span style="background-color: white;">I sensed that my training had been quite good and, indeed, my sensations at Gran Fondo Ellensburg on the bike were excellent. My efforts were controlled and solid and I was able for the most part to find gentle, fast and safe lines on the descents. I think my effort on the first climb was fairly consistent from top to bottom and I found that I was passing riders for most of the climb. When I went by the place that I flatted last year quickly and gently I gained (unwarranted) confidence that all would be well this year! The second big climb was solid, I think, but not fantastic. During the middle part of the ride, I suffered some terrible cramps in my hamstrings and calves. They were disabling but got better after I did some climbing while standing and eating some caffeine stuff. I assume that the cramps occurred because I've done relatively little climbing in training. I felt surprisingly strong over the last 10-15 miles, which I rode with Brian Kohagen, Mark Littrell, and Anthony Dickson. </span><br />
<span style="background-color: white;"><br /></span><span style="background-color: white;">The last gravel descent was terrifying. Fortunately, however, I followed a very skillful rider, Brian Kohagen: When he bunny hopped a hole, I bunny hopped, when he swerved left to avoid something, I looked right for a safe line, when he slowed, I slowed, when he got a little too far ahead, I peddled and closed the gap. For most of the descent, Brian and Mark Littrell were 10 to 20 meters ahead of me - and I followed, approaching my limit. </span><br />
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<span style="background-color: white;">I was fascinated to learn that Brian was also monitoring his device while descending - and he would brake </span><span style="background-color: white; text-align: center;">in plenty of time prior to the corners. I had assumed that he knew the descent well because his speed varied a good deal - but, no, he was relying on his device for signals on braking and cornering. </span><br />
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<span style="background-color: white; text-align: center;">The device, the bike, the rider - all working together, somehow. </span><br />
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<b>How to improve?</b> Given my physiological limits, I'm not sure. Loose a bit more weight. Spend much more training-time on climbing. Keep working at consistency and increase volume, accepting limits of my time. Do hard threshold work paired with long, very, very easy endurance rides. Can I do more weekly minutes of threshold work? Perhaps, but too much of that and I don't seem to be able to recover. And, do very easy recovery rides. Core exercises and stretching have, I believe, been working - I felt fixed to my seat on the climbs and I'm able, I think, to vary by peddling cadence, from around 70rpm to 105rpm, while maintaining control and smoothness. So, I'll keep being consistent at all that. The <a href="https://www.velonews.com/tag/fast-talk-podcast">Fast Talk Podcast</a> has been particularly informative. Dr. Seiler, in particular, says a lot of interesting things! I suppose its pretty straightforward - peddle better.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU1ClJ3X6tzyDcKs_FfIv5s3lh6s2CZ7PWYI_L0EPaW31M7h7Z8Mte-kOU9jOeY_ff2u5mHa7CoZ81hA2UZeG0tspgsaUPd08DAXpBF3LrXRdmFGTzqQkAbLHYtsBnCzvYXDPsuJIGz2bI/s1600/slash.JPG" imageanchor="1" style="background-color: white; clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1494" data-original-width="568" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU1ClJ3X6tzyDcKs_FfIv5s3lh6s2CZ7PWYI_L0EPaW31M7h7Z8Mte-kOU9jOeY_ff2u5mHa7CoZ81hA2UZeG0tspgsaUPd08DAXpBF3LrXRdmFGTzqQkAbLHYtsBnCzvYXDPsuJIGz2bI/s640/slash.JPG" width="241" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Big slash and bubbles on the tire tread. <br />
Got lucky.</td></tr>
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<b>The wheels and tires</b>.<span style="text-align: center;">I was, in short, lucky. My back tire survived, but barely. Somehow I managed to turn about 1/4 of the tread of my beautiful, albeit "somewhat" worn, Bon Jon 35mm tires into bubbles. Yes, bubbles, between the casing and the tread, filled with air but no sealant - just like blisters on one's feet. Two of the bubbles popped, creating impressive slashes but the casing continued to hold air and sealant.</span><br />
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How did these bubbles occur? I wrote <a href="https://www.renehersecycles.com/">Rene Here Cycles</a> and asked: What can I learn from this? I had three hypotheses: (1) Rider mistake - I locked up the back wheel and skidded; (2) Tire problem - something wrong with the tire; and (3) Worn out tire (see interesting <a href="https://janheine.wordpress.com/2018/10/23/how-long-do-compass-tires-last/">discussion</a>). In their judgement, the bubbles were due to #1 and #3 in combination. I appreciated very much the time they gave over to my question.<br />
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I don't understand the physics of the bubbles. How do they occur? Does the friction of braking very rapidly cause the tread to separate from the casing? Why only air and not sealant in the bubbles? I guess, well, because the sealant stays inside the casing but the air escapes the casing. Why would a worn tire contribute to the creation of bubbles? Perhaps because over time with power going into the tire the bond between the tread and casing weakens. Perhaps, the weakened bond together with the friction of rapid de-acceleration, or skidding even on gravel, creates the bubbles. I've never seen bubbles in tires before. It's all very interesting. But, I hope I don't see bubbles again - or feel them while riding!<br />
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Did I lock up the back wheel and skid? Oddly, I do not remember locking it up. There was no one singular event as far as I can remember. In fact, I encountered no "known" close calls. But, absorbing events and remembering them seems inhibited when one is highly focussed. Hence, I wouldn't be surprised if I had skidded. I was on and off the brakes repeatedly and aggressively on the descents, at my limit. When at speed and focused - and when trying to be efficient and gentle - braking happens so quickly and unconsciously that I have no idea whether I'm skidding or not. I think not or, if I am, for very short periods of time, but perhaps those short periods of time, if they do occur, add up. <br />
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Anyway, last year I was unlucky with my slashed side wall; this year I was lucky to not get a flat (while, for example, riding fast to the finish). That's how things go I suppose. In professional cycling, riders speak of "luck" all of the time, which has always fascinated me. There must be some psychological advantage to appealing to luck - what might it be?<br />
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So, all in all, a great bicycle outing in a beautiful landscape. I'm so lucky to be able to ride a bicycle and experience the sensations of riding hard - peddling smoothly; finding gentle and safe lines; shifting cleanly; and chasing that sensation of focus and effortlessness.<br />
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Thanks to <a href="http://rideviciouscycle.com/">Vicious Cycle</a> for a great event. Only about 14 weeks until Gran Fondo Winthrop!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuy-oppQjd8NrIREdH-nSDj9C4jAtZddK_KJenDYCCKYzSn_JT-6uMYcFhvRciL4T6FMIeUSqhtz-g7-SBXkZatvfawuaqBLShSlVgtOdPvs38SM29-C1l_RAd92wD-UpTE7geZ52_OMP1/s1600/bubbles+one.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuy-oppQjd8NrIREdH-nSDj9C4jAtZddK_KJenDYCCKYzSn_JT-6uMYcFhvRciL4T6FMIeUSqhtz-g7-SBXkZatvfawuaqBLShSlVgtOdPvs38SM29-C1l_RAd92wD-UpTE7geZ52_OMP1/s400/bubbles+one.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I hope I don't see these bubbles again.</td></tr>
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<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8426999134106814493.post-80233861687624740082019-06-03T08:27:00.002-07:002019-06-21T22:22:37.155-07:00Gran Fondo Ellensburg 2019: Getting Ready<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">This will be my fifth <a href="http://rideviciouscycle.com/events/gran-fondo-ellensburg/">Gran Fondo Ellensburg</a>, a half decade of rides in the beautiful landscape, east of the Cascades, by Vicious Cycle. Still having fun on my 50-year old frame - a 1969 or 1970 Raleigh Super Course. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Will the ride follow the rhythm of past years (see <a href="http://myraleighsupercourse.blogspot.com/2018/06/the-v-icious-cycle-gran-fondo.html">2018</a>, <a href="https://myraleighsupercourse.blogspot.com/2017/06/gran-fondo-ellensburg-2017-ride-report.html">2017</a>, <a href="https://myraleighsupercourse.blogspot.com/2016/06/gran-fondo-ellensburg-part-ii.html">2016</a>, <a href="http://myraleighsupercourse.blogspot.com/2015/06/riding-super-course-2015-gran-fondo.html">2015</a>)? Or, will some fast riders blow things up at mile 10? I hope not. It's fun to draft in a big group for 25 miles or so. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Vpxd66KZQW0RTRDVJ_ntlmUSmA9_be01Qzj_d92WNZN9Xfq1Ap1BzcVqYW8WsD8HiPCXCvPtgrfV-ILnTj2VvdIysyep7I58XBy_Gcy_NZseAPrGVoR37vXIcQSAUZQg4L6wPWsL95Mo/s1600/Screen+Shot+2019-06-03+at+7.17.17+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="225" data-original-width="1600" height="88" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Vpxd66KZQW0RTRDVJ_ntlmUSmA9_be01Qzj_d92WNZN9Xfq1Ap1BzcVqYW8WsD8HiPCXCvPtgrfV-ILnTj2VvdIysyep7I58XBy_Gcy_NZseAPrGVoR37vXIcQSAUZQg4L6wPWsL95Mo/s640/Screen+Shot+2019-06-03+at+7.17.17+PM.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The ride, 90 miles, 7,000 feet of climbing, 36 miles a gravel. (From <a href="http://rideviciouscycle.com/events/gran-fondo-ellensburg/">Vicious Cycle</a>.).</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I'm looking forward to <i>no</i></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> lost bottles, <i>no</i></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> flats, <i>no</i> broken rims, <i>no</i> falls - and a nice day out in the beautiful landscape, riding hard. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Can I get to within 5% of the winning time? I think I've made it to a good level of fitness and if I have a good day - including no flats - it might be possible. But, when out there in the sun and wind, roads and gravel, who knows. About t</span></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">wo weeks to go. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjui8jcCtGN3cRuIZfOMV-lZ3QcO7sUxoNCRNL7qrD3mZDP-AYMmyYv-5LZSHLal40qK0hyphenhyphennWNCBz0UbE087uupi7S4mf5UcLQ9KIMFURz_Q3mBoXpxAyM7LJqfeXJNWRxzGV2__4-cdE9E/s1600/Screen+Shot+2019-06-02+at+3.22.40+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="636" data-original-width="1068" height="379" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjui8jcCtGN3cRuIZfOMV-lZ3QcO7sUxoNCRNL7qrD3mZDP-AYMmyYv-5LZSHLal40qK0hyphenhyphennWNCBz0UbE087uupi7S4mf5UcLQ9KIMFURz_Q3mBoXpxAyM7LJqfeXJNWRxzGV2__4-cdE9E/s640/Screen+Shot+2019-06-02+at+3.22.40+PM.png" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The training has been good - with several very long, hard rides and good consistency. I've been exploring different three-day patterns of training, trying for aerobic adaptions. I don't think I have any Type IIB muscle fibers </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">remaining. With lots of threshold intervals and comparatively long efforts in Zone-3 of a five zone heart rate model, my Type IIB fibers </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">(fast twitch glycolytic), not that have very many of those, </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">have been converted to Type IIA (fast twitch oxidative). </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Unless I'm particularly motivated by, for example, Brig's back wheel, I don't think I can get into Zone 5 anymore. Ha!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">With Gran Fondo Ellensburg on week 24, I get two easy recovery-type weeks. This week I'll do one hard interval workout ( 4 x [16 min. HARD + 2 min recovery]) one 3 hour ride and some ridiculously easy recovery-type rides. I'll try to sleep a lot and not eat much and do about 8 hours total. Next week, I'll do several very easy rides and a couple of short, very hard efforts, for about 4 hours prior to GFE. And that should do it. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Hopefully, somehow I'll meet up with Brig Seidl and Frank Colich after the big descent and we can ride hard to the finish with a big wind blowing us along. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">But, who knows - the main thing is to focus and be alive to all that the day holds. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I'll try to ride hard, with elan and kindness. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>My Wheels</b></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">As regular readers - ha: I don't have any! - know, setting up my tubeless tires (<a href="https://www.renehersecycles.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/">René Herse Bon Jon Pass 35mm</a>) </span><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif;">on my rims (<a href="https://www.dtswiss.com/en/products/rims/road/performance/r-460/">DT Swiss R460</a>) has been an ongoing, challenging, and a generally awful pain-in-the-ass process. Here's an <a href="http://myraleighsupercourse.blogspot.com/2017/04/bon-jon-pass-tubeless-set-up.html">account</a> from 2017.</span></span><br />
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Long story, short: Those fast Bon Jon tires are installed tubeless. </div>
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<span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Jan Heine <a href="https://janheine.wordpress.com/2019/02/19/how-to-set-up-tubeless-tires/">demonstrates</a> how to do it. His knowledge for materials and his skill is, I think, impressive, actually to my eye utterly extraordinary. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">I've been practicing and trying to learn over the last three years with the s</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">ame tires, same rims, and same tools.</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Yet, my skills do not seem to be developing. I'm still incompetent. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">I bought two new Bon Jon 35min tires - planning to install them on rims that worked well last year. In their tidy packages these supple tires look beautiful. </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">When I look at the tires, lying folded and flat, I'm full of optimism - I'll get them on the rims and they'll be fast. This will be easy, nothing will go wrong.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">But, what the hell: </span><br />
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<b style="font-family: arial, helvetica, sans-serif;">Tire #1</b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> - It took 90 minutes to get the new tire on the front rim. I tried to blow up the tire with a tube to set the tire bead into the rim shelf but upon deflating the tube the tire separated from the rim. So, that didn't work. So, I went back to the tire and a really loud air compressor and I blah, blah, blah, bah. And more, blah, blah, blah. Finally, I got the tire inflated and dumped 2 ounces of sealant into the tire but then when I tried to inflate the tire with all the nice orange sealant inside it just wouldn't inflate. What! Then, as I was trying to inflate the tire, orange bubbles of sealant escaped and soon enough there was a flood of sealant coming out of the tire. What a mess: Sealant and soapy water all over the garage and all over me and my pants. Fortunately, I had enough sense to not wear good shoes. I tried again and got it to work but without sufficient sealant so I worked on getting two full ounces into the tire the next day. Finally, it worked and I blew the tires up to 50 psi; then, the next day the tire was 20 psi. But, after pumping it up to 50 psi again it stayed there. Yah</span><br />
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<b style="font-family: arial, helvetica, sans-serif;">Tire #2</b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> - I tried for 60 minutes on the back tire. No damn luck. I figured something must be wrong with the tape job or the valve. Hence, I tried an old Bon Jon tire that was not too worn. And, I got it to inflate immediately; yes, on the first try. What the hell! So, I went with the older tire. It should be okay, I hope. All my fiddling and messing around just did not work with the new tire. I lack knowledge of my materials and tools and I lack some kind of skill. But, where exactly do my gaps exist. I have no idea. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">So there you go. Yes, indeed, Brig, you are correct: I was screaming to myself in anguish, not about my Raleigh headset, but about these wonderful tires. (<a href="http://rideviciouscycle.com/gfl-with-brig/#more-4727">Nice blog post</a>. I wish I was out there with you on GFL but I needed to travel.)</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Anyway, I took the bike and my wheels out for a long Saturday ride and they worked beautifully. Fast on the road and fast on nice gravel. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">For Gran Fondo Ellensburg, I'll put 45 psi into them and hope they work. That's too much air pressure when going up (the bike will be bumping off the gravel); not enough air pressure when going down (at high speed, if I don't find good, gentle lines, I risk ripping the side walls or banging the rim into the ground); and about right on the road. See this very interesting <a href="https://janheine.wordpress.com/2017/05/29/the-trouble-with-road-tubeless/">blog post</a> by Jan </span><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="caret-color: rgb(51, 51, 51);">Heine, and this <a href="https://janheine.wordpress.com/2019/05/22/new-tires-hurricane-ridge-and-endurance-casings/">one</a> - well, actually, read the whole blog: well-written; beautiful photographs; great stories; inspiring in an intense sort of way. </span></span><br />
<span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="caret-color: rgb(51, 51, 51);"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Anyway, I've taken off the fenders, cleaned up the bike, put on some new brake pads, changed the gear cables, and put on a new chain. That should do it. Ready to go. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">I hope nothing breaks. And, Brig, I do hope that I have <a href="http://rideviciouscycle.com/gfl-with-brig/#more-4727">sufficient grease in my headset</a> since I've not checked for a while. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Being Alive</b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">On the Centennial Trail, green as green can be in oh so many patterns, I saw two bald eagles quietly observing a lake (June 2, 2019). What were they thinking about? How did the warm sun feel? Some important questions to consider while being alive to the landscape and riding through the sun and shade.</span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-38837374083382882972019-04-06T22:38:00.001-07:002019-04-06T23:12:11.767-07:00Riding into Spring<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRljOHSs6pgJMdInxvOV4NqyrZub2NiN3x7ntwQsklNNqkhtKkm-cTs7hwzd8YXhz4qUOID2LR6Js-K0rXlxQ9Tw0dmiNwp4mkNsrXB1pxet88v_BjD4rYZO5KMgremN0WmMCfnkbu8Wuy/s1600/IMG_1699.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRljOHSs6pgJMdInxvOV4NqyrZub2NiN3x7ntwQsklNNqkhtKkm-cTs7hwzd8YXhz4qUOID2LR6Js-K0rXlxQ9Tw0dmiNwp4mkNsrXB1pxet88v_BjD4rYZO5KMgremN0WmMCfnkbu8Wuy/s640/IMG_1699.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On first long spring ride, March 23, 2019. </td></tr>
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The winter commuting is over; let the spring begin. On a Saturday training ride, I started in Duvall and rode the<a href="https://www.wta.org/go-hiking/hikes/snoqualmie-valley-trail"> Snoqualmie Valley Trail</a> to Rattlesnake Lake and I continued up the Iron-Horse Trail for about 20 minutes until I encountered impassable snow.<br />
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It was fun trying to ride through the snow, slipping and sliding, and trying to keep the front wheel going straight. Soon enough my 27 1/2 rims and 32 mm tires just stopped working and I turned around and started to ride back. My goal was six hours in Zone 1, not Zone 2 and not Zone 0 - just Zone 1. So, I had to do a lap.<br />
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Throughout my ride I worked on efficient peddling and spent time reflecting on the woods that were waking up. I passed a flock of robins, near the edge of snow, perhaps 30 birds. I wondered: Perhaps the robins are heading higher and follow the edge of the melting snow and perhaps as the ground warms the worms emerge. If this story is more or less true, how do robins learn to follow the edge of the snow?<br />
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It was fun to make up stories and to move through the damp air. In the snow, my feet got wet and even with my shoe covers they got cold. Soon enough I would be back down in the valley and my feet would become warm again. Warm feet; cold, wet feet; warm feet - being alive on a bicycle.<br />
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The riding this winter was challenging because there was a lot of snow in Seattle and it took a long time for the snow to melt. It was that cold. Much of my riding over a period of about three weeks was in the garage.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCLDRdfZ24vud128Gq-Xv-caW0rmlcjMe9qtCxIIYqwbhXiGlHljCJ6hqvlx0KoclZYDrH2n_WKz28Xa8bUf9kzxbB3BwFGwanjhOUq2UzDyouI9UFb6MtXLTF4goW7g5tlk3LO1qNfQsD/s1600/Screen+Shot+2019-04-06+at+10.15.44+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="420" data-original-width="708" height="377" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCLDRdfZ24vud128Gq-Xv-caW0rmlcjMe9qtCxIIYqwbhXiGlHljCJ6hqvlx0KoclZYDrH2n_WKz28Xa8bUf9kzxbB3BwFGwanjhOUq2UzDyouI9UFb6MtXLTF4goW7g5tlk3LO1qNfQsD/s640/Screen+Shot+2019-04-06+at+10.15.44+PM.png" width="640" /></a></div>
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In November and over the holidays in December, I was eating a few too many calories. I've been working on diet and trying to find my way to fewer calories and especially reducing my sugar intake. Slowly but surely my weight has come down. In another four or five pounds, I'll need to start focussing on eating enough nutrient-rich calories to maintain my desired weight at about 148 pounds (in the morning).<br />
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I've been working on core exercises, aiming for three sessions / week. Slowly but surely these exercises do their work, and seem to make my 56-year old body whole. I still don't much like them and they never seem to get easy. They are a struggle that I will try to keep at in the coming months. Along with near daily stretching, the core routine is my foundation for being healthy. Currently, I'm doing the following routine:<br />
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4 x (Bridge -> Front plank -> Bridge > Front plank -> Left plank -> Right plank ) @ 40 seconds for each move and 5 seconds to transition quickly between moves<br />
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Except for my weekly 20-minute high Zone 4 intervals, I've done one hard ride this year, a 300 KM <a href="https://www.seattlerando.org/">Seattle Randonneurs</a> ride. We rode from the U-District to Camano Island and back. Beautiful <a href="https://ridewithgps.com/routes/29513486">route</a> and 8,000 feet of climbing. I was out there for 11 hours and 54 minutes. Basically, I stayed with a strong group for the first 75 miles. Then, after getting dropped, I spent the next 75 miles on my own, which was very pleasant, and lucky for me, a group came up to me with about 35 miles to go and I road with them to the finish. I wore my heart-rate monitor - the readout: <br />
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Zone 0 33 minutes<br />
Zone 1 5 hours, 29 minutes<br />
Zone 2 4 hours, 3 minutes<br />
Zone 3 1 hour, 9 minutes<br />
Zone 4 30 minutes<br />
Zone 5 1 minute<br />
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Some good work there! That last 90 minutes was challenging, as I studied the wheel that was immediately in front me and tried to relax and stay controlled and smooth -- no heroics after 10 hours on the bicycle. I was grateful for the very skillful Randonneurs who pulled me along.<br />
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My riding goals are to do the <a href="http://rideviciouscycle.com/events/gran-fondo-ellensburg/">GF Ellensburg</a> and <a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">GF Winthrop</a> (which I did not do last year because with family holidays and with the August and September smoke I just was not able to train). I would also like to do a couple of long Seattle Randonneurs rides, where I learn about very long days on the bicycle. Will aim to do a couple of those in July.<br />
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Now that it is spring, it's time to clean up the Super Course and put on some summer wheels and tires. No more snow for a while.<br />
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<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8426999134106814493.post-55291400751848824452018-07-01T17:29:00.000-07:002018-07-02T08:22:34.351-07:00Skull 120: Ride Report 2018<a href="https://www.google.com/maps/place/Burns,+OR+97720/@44.3476763,-123.8321227,6z/data=!4m5!3m4!1s0x54b0a6dbb6608a23:0xbd997564bab34a4d!8m2!3d43.5862606!4d-119.0541032">Burns</a>, in Southeast Oregon, is an interesting place; the landscape is remote, big, and beautiful. The community is looking to support cycling through remarkable terrain. Go visit.<br />
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I learned of the <a href="https://www.adventureharney.com/">Skull 120 gravel ride</a> and decided to make the 10 hour drive to give it a whirl. I was impressed by the intriguing name, "Skull." Hmmm. What might "Skull" refer to? I found it hard to pass up a ride that begins with "Skull."<br />
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It did not disappoint -- if you like stupid hard, may I suggest this ride:<br />
<ul>
<li>127 miles</li>
<li>10,000 ft of climbing</li>
<li>cow paths</li>
<li>jeep tracks</li>
<li>fording streams </li>
<li>technical, scary downhill</li>
<li>gravel, a lot of different kinds of gravel, a lot of it big, ugly, loose, and generally horrible </li>
<li>beautiful landscapes</li>
<li>no cars</li>
<li>temperature range, 40 degrees, from about 40F (6 AM) to 80F (3 PM)</li>
<li>super nice community spirit</li>
<li>an adorable Smokey the Bear, with starting pistol. </li>
</ul>
The landscapes were stunning! Big, big views. A climb to 7,100 feet - to <a href="http://www.forestlookout.com/snowmountain/">snow mountain lookout</a>. (Burns is at about 4,100 feet.) High desert. Ponderosa pine forests. Fantastic ride organization. Terrific after ride dinner - the veggie burgers, in cattle country, were unexpected, much appreciated, and very yummy.<br />
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Fifty-five people started at 6:00 AM. Twenty-eight finished. Unfortunately, I made a navigation error at about mile 55, after the big downhill, and got off course for about 10 miles. My fault! So, I didn't finish officially, but I got back on track, and I did most of the ride.<br />
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So, I'll call it a long training ride. Ha. I was on a good day; still, I was out riding for 9.5 hours, which is a long time to be doing anything. I wore my heart rate monitor and this is what it said after the ride:<br />
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Zone 0 1 hr. 10 min. surviving scary downhills and lollygagging at the aid stations<br />
Zone 1 4 hr. 5 min. grinding and not recovering on the downhills<br />
Zone 2 1 hr. 54 min. going well<br />
Zone 3 2 hr. 1 min. sustained uphills<br />
Zone 4 36.5 min. surviving the steep bits<br />
Zone 5 0.0<br />
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Poor Super Course. It was not the best bicycle for this ride. I rode with 33mm Specialized Triggers on the back (worried about rain and mud, and there's not much clearance back there) and 38 mm Specialized Triggers on the front.<br />
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<i>Tire drama</i>. Fortunately, my only flat occurred on the drive to the ride. Yes - my bicycle was quietly resting in the back of the car, saving its energy for the next day. In keeping with the latest dietary research for cyclists, I was enjoying a nutrient rich baby kale salad with beets and blueberries. Then, I was rudely interrupted with the sound of pisst-pissssssss. No. No way. It couldn't be. I know that sound but, Super Course, you were resting. What's up with that? My heart sank. My carefully installed back tire sprung a leak, in the car! Bad tire - you're not supposed to do that. However, on the sunny-side of life, it is definitely better to get a flat on the drive rather than on the ride. So, I took a break from driving, and put a tube in my back tire. <br />
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<i>Tire pressure</i>. Front tire: 40 psi; back tire: 55 psi. Hard as rocks. Not the greatest setup for cow paths, with an abundance of lose and immovable rocks, so narrow that often enough big round rocks could not be avoided. But one flat on this trip was enough. Meanwhile, at times, I seemed to be going 3 mph on gravel downhills because of my limited ability to control the bicycle on big, ugly, loose gravel. On several occasions I muttered to myself, "This is ridiculous, too hard - where is the pavement? Give me some pavement. Right. Now. Please." By some miracle, no flats, though my 50-year old Huret front derailleur was running a little bit rough. And, good news, no falls.<br />
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The guy that won was evidently riding on 45 mm tires. I imagine that riding those at 30 psi would have have been lovely, especially on the downhills. Incidentally, those 55 mm <a href="https://janheine.wordpress.com/2018/06/05/compass-antelope-hill-700c-x-55-mm-tires/">Antelope</a> tires look really good - what kind of frame do you need for those? Ha - I guess you need to buy a new frame just to experience those tires.<br />
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No kidding: It is good to enjoy the bike you have, and who can complain about being able to ride in that beautiful landscape north of Burns.<br />
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Anyway, read this fantastic <a href="https://bikeportland.org/2018/06/18/with-skull-event-burns-stakes-a-claim-as-americas-best-gravel-riding-destination-283824">ride report</a>, with beautiful photographs. I think I might try it again next year. At present, I seem to be able to remember only the good parts - like the views, the Ponderosa pine forests, the desert, the cannons, the sky, and the wonderful community spirit, where cyclists and ranchers got a chance to mingle if only for just a little bit.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-13020822590972943752018-06-30T11:08:00.000-07:002018-06-30T17:13:57.320-07:00Gran Fondo Ellensburg 2018: Ride Report<span style="font-family: "verdana" , sans-serif;">The <a href="http://rideviciouscycle.com/">Vicious Cycle</a><a href="https://www.blogger.com/"></a> Gran Fondo Ellensburg was a great day out. It followed the same rhythm of prior years’ (see ride reports for <a href="https://myraleighsupercourse.blogspot.com/2017/06/gran-fondo-ellensburg-2017-ride-report.html">2017</a>, <a href="https://myraleighsupercourse.blogspot.com/2016/06/gran-fondo-ellensburg-part-ii.html">2016</a>, <a href="http://myraleighsupercourse.blogspot.com/2015/06/riding-super-course-2015-gran-fondo.html">2015</a>). Thanks to Jake for creating superb routes and organizing great events, keeping it real and safe, and cheering everyone on from his moto and truck. <br /><br />On my drive from Bothell to Ellensburg I got a bit worried – on Snoqualmie Pass it was 38 degrees and raining. More like skiing weather. But, the weather was good, except for a small hail squall at the top of the climb.<br /><br />We started and about all I can say is that pack was nervous. Speeding up and slowing down. We moved along, into a 19-mph headwind. Two guys – not the usual monster riders from Audi – took off. I thought “good luck.” That move did not seem like a good idea. Perhaps 10-15 minutes later, they were back in the pack. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">A nervous pack heading into a 19 mph head wind at Gran Fondo Ellensburg 2018. <br />
From Vicious Cycle <a href="https://www.facebook.com/pg/Vicious-Cycle-319228014409/photos/?ref=page_internal">Facebook</a>.</td></tr>
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<br /><br />I was way back in the pack and I slowly moved forward. As usual there was a bit of excitement on Airport Road, just after we go through 970. Someone hammered it on the hill. Lucky for me, I just followed someone who was determined to make it back to the pack. By Cle Elum, at a stoplight, the front group was down to about 25 riders. One bottle, one rice cake, and one banana down. <br /><br />We left Cle Elum, headed to the big climb. As we approached the big climb I heard a pileated woodpecker and got a glimpse of him or her on a telephone pole, pounding away. On the first steep, short climb before the climb proper, the group, as in past years, exploded.<br /><br />Once on the climb, I was strong but slow. I found my pace and rode. I felt good but lots of riders were up ahead! Thomas Baron went flying by me. <div class="MsoNormal" style="font-family: Calibri, sans-serif; line-height: 18pt; margin: 0in 0in 0.0001pt;">
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<tr><td class="tr-caption" style="text-align: center;">Almost at the top of the climb, after almost 5 miles of climbing. Soon I would encounter a short hail squall.<br />
From Vicious Cycle <a href="https://www.facebook.com/pg/Vicious-Cycle-319228014409/photos/?ref=page_internal">Facebook</a>.</td></tr>
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Once at the top of the big climb, I grabbed two bottles and road along the ridge and road well on the way down, missing the massive potholes. All and all, I felt good on the bike. <br /><br />Then, after some more climbing, I started the descent, with Ken Parsons just behind me. All was going beautifully. Being gentle, I thought I was on a good line when bang-blah-pisssst and that was that: I ripped a big hole in my brand-new Compass Bon Jon 35 mm tire. Super bummer. I guess I hit a rock. Ha. <br /><br />I put a tube into the tire and blew it up with my CO2 cartridge and away I went. Five minutes later, under hard breaking on a corner, I managed to bang up my front rim and my front tire lost air. Double super bummer. The good news was that the tire continued to hold air – so I blasted some more air into it and that seemed to work fairly well but the tire felt soft. <br /><br />(Lesson: On rough gravel, don’t break hard and turn at the same time; put more air into the front tire. Interesting discussion at Bicycle Quarterly - <a href="https://janheine.wordpress.com/2018/06/11/myth-11-rear-tires-should-run-at-higher-pressure/">Blog</a>). <br /><br />So, I got back on the bike and continued. All was good. I rode conservatively and as best I could, dealing well with the ups and down. The washboard was brutal. Just tried to be efficient and gentle. Nevertheless, the back wheel was frequently washing out and slipping on the turns. <br /><br />After the ride, I found out that my front tire had about 20 psi and my back tire at about 55 psi – not the best combination but I guess one learns to ride with the wheels that you have. The front rim was a bit bent where I hit that rock, so I used pliers to bend it back and all is well now, more or less. <br /><br />I got to the aid station, filled one bottle and took off. The second climb was good – felt strong and I rode well. I kept hoping I would see someone on the climb but I was on my own all the way up and all the way down. Speaking of the downhill – I survived it, riding conservatively and thankfully there was no drama of any kind such as speeding blue pick-up trucks. <br /><br />Once on the road, I found that the 55 psi in the back tire had its benefits – I seemed to have fast tires. Once I got some big views, up ahead, I saw two or three riders and tried as best as I could to close in on them. There was a superb tailwind and I rode my biggest gear, a 48T x 12, for much the way back to Ellensburg. <div class="MsoNormal" style="line-height: 18pt; margin: 0in 0in 0.0001pt;">
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<tr><td class="tr-caption" style="text-align: center;">Riding mostly in my biggest gear (48T x 12) to the finish with a tremendous tail wind.<br />
From Vicious Cycle <a href="https://www.facebook.com/pg/Vicious-Cycle-319228014409/photos/?ref=page_internal">Facebook</a>.</td></tr>
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<br /><br />I rode by a couple of riders and found myself on the wheel of Thomas Baron. I said, “let’s work together and get going.” That didn’t work out so well. On the next little hill, he promptly dropped me! I almost got back on terms with him three times (I think my wheels were faster than his on the road) but I never quite made it. <br /><br />Then, when we got back to the Iron Horse Trail, he took off big time. His wheels where likely much faster on the gravel than mine. Well, and of course, he was just a lot stronger than me. <br /><br />Anyway, it was another great vicious cycle adventure, riding, focusing, and enjoying the pleasures of the amazing landscapes. <br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-8645121028146651852018-05-06T11:38:00.001-07:002018-05-11T07:49:23.887-07:00Getting Ready for Gran Fondo Leavenworth 2018Two weeks to Gran Fondo Leavenworth! I'm looking forward being out on the gravel, being focused and having fun. This will be my third GFL outing (previous reports: <a href="http://myraleighsupercourse.blogspot.com/search?updated-max=2016-06-09T09:38:00-07:00&max-results=10">GFL 2016</a> and <a href="http://myraleighsupercourse.blogspot.com/search?updated-max=2017-06-05T22:08:00-07:00&max-results=10">GFL 2017</a>).<br />
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<a href="http://myraleighsupercourse.blogspot.com/2017/05/gran-fondo-leavenworth-2017-ride-report.html">Last year</a> I ran over a rock (ha), flattened my back rim, and punctured just outside of Entait on highway 97. Then, after the Swakane Canyon climb on the way down, I lost air in my front wheel and fell - I'm hoping for better luck this time around!!<br />
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I built a new front wheel for the Supercourse - the rim was getting a bit too thin; moreover, the bearings on the 25-year old hub were wearing out. I can no longer find a good balance between tight enough and not too tight - the front hub was just getting a bit too loose. <br />
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I also built a new back wheel because in the winter, during cold-weather riding, the pawls in the back hub stopped releasing from time to time, which is no fun at all. I think the problem was related to the cold. I haven't had problems with it recently; still, I thought it best to build a new one. And, well, building wheels is fun.<br />
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These are #9 and #10, since I started this project three years ago, and they came together beautifu<span style="font-family: inherit;">lly. I can't say enough about<span style="background-color: white;"> </span><a href="http://www.wheelpro.co.uk/wheelbuilding/book.php" style="text-decoration: none;">Roger Musson</a><span style="background-color: white;"><span style="color: #666666; font-family: "trebuchet ms" , "trebuchet" , "verdana" , sans-serif; font-size: xx-small;"><span style="caret-color: rgb(102, 102, 102);"> excellent book on wheel building - some people are just extraordinary teachers and craftsmen. </span></span></span></span><br />
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I've installed <a href="https://www.compasscycle.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/" style="color: #ff8832; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.199999809265137px; text-decoration: none;">Compass Bon Jon Pass</a><span style="background-color: white; color: #666666; font-family: "trebuchet ms" , "trebuchet" , "verdana" , sans-serif; font-size: 13.199999809265137px;"> 35 mm tires on </span><a href="https://www.dtswiss.com/Components/Rims-Road/R-460" style="color: #ff8832; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.199999809265137px; text-decoration: none;">DT Swiss R460</a> rims. I'm running these tires in tubeless mode. Yes! That combination of tire and rim works beautifully in tubeless mode.<br />
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This set-up, with about 40 psi in the back and 37 psi in the front, worked pretty well at Gran Fondo Winthrop in 2017. I might use a bit more air pressure for GFL - 40 psi feels a bit soft and squirely on the road. I've not been stopping during these rides to change air pressure but perhaps I should.<br />
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I've also given the Supercourse a drive train update: new chain-rings (34T and 48T), 7-speed cassette (12-32T), chain, and back derailleur. Hopefully things will be fairly smooth and reliable.<br />
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<span style="font-family: inherit;">I've noticed that the new back derailleur, a </span><span style="font-family: "arial";"><i style="font-family: inherit;">Shimano RD-M310 Altus GS 7/8-speed Rear Der Black,Long Cage</i><span style="font-size: 12px;"><span style="font-family: inherit;"> ($15.00), has a new personality, which requires slightly different shifting technique. And, alas, on big bumps it seems to shift up by itself - I'll need to explore that further. But, the shifter works for 34 x 14T, </span>which gives<span style="font-family: inherit;"> me a new gear. That's nice - another area for exploring. </span></span></span><br />
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Except for getting the flu (week 12), which kept me off the bike for 10 days, and took another 2 weeks of recovery time (a nasty cough wouldn't go away), my training has been quite good. Good consistency, with more or less 2 hard weeks followed by a recovery week. I've ridden about 210 hours this year.<br />
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I've been eating nutrient rich food (ha) and trying to say away from sugar, not always successfully. Eating "properly" certainly helps with recovery and slowly but surely my weight has dropped over the last 20 weeks, much like in previous years.<br />
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I've been working on very hard threshold workouts. Since January, I've been doing a weekly workout on my rollers, working up to being able to do 4 x (20 min HARD + 4 min EASY). My threshold is about 161 - so, I get into the range of 158 - 162 and hold that heart rate for 20 min. Then, I get a 4 min. recovery. Then, repeat.<br />
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Doing two such intervals was fairly doable last year. Working up to being able to do four has been quite the challenge, but is now quite doable. That's not to say they are easy. Nope. Far from it. The first 5 minutes and the last 5 minutes are always hard, often very hard, no matter if its the first, second, third, or forth effort - relax a bit and stop focussing and my heart rate drops fast.<br />
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Interval #4 puts me in a kind of dark place - perhaps, its a bit too much. I basically fear it and when I start out I'm uncertain if I will finish. I try to focus on smooth peddling and play psychological games - hold the effort for 5 minutes, okay that's done, only ten minutes to go, so stay smooth, okay just eight minutes to go - got this, etc. A lot of it just seems to be psychological - embrace the discomfort and stay with the smooth peddling and look at the clock every 20 seconds (ha). The next developmental step will be to work toward 3 x (30 min HARD + 4 min. EASY). That will have to wait until after GFL.<br />
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Over the weeks, the efforts have become more controlled, with smoother and faster peddling and/or with bigger gears. I've read somewhere that the key to such workouts might be consistency - developing the physiology to handle these workouts takes takes time and consistent work. That said, my goal was to incorporate a mix of these kinds of workouts with V02 Max workouts but I haven't found a good pattern for doing that and, so I haven't done any training in Zone #5 this year (unlike last year where I did a regular V02 Max workout each week but not a threshold workout.) <br />
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Hopefully, these highly controlled theshold workouts, even without V02 Max efforts, paired with long easy rides in Zone 1 and Zone 2, and a lot of consistency over the last five months, will give me a good aerobic engine.<br />
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Over the last two weeks, with the goal of consolidating my form, I've done three very difficult sessions, where I've spent substantial time "sweet-spotting" (high zone 3 / low zone 4). Staying at a heart rate of 147-153 for almost two straight hours, for example, was very, very difficult. Until this past couple of weeks, I am almost <i>never</i> in this heart rate range.<br />
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Hopefully, all of this work will give me the physiological capacity to do well on the climbs, recover well on the downhills, and manage the distance at GFL. We'll see soon enough. <br />
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For the next two weeks, I'll taper, do a couple of short, hard sessions and some easy riding, aiming for about 8-10 hours next week and 4-5 hours during the week of GFL.<br />
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Looking forward to riding with focus and care!<br />
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The plan:<br />
<ol>
<li>Ride the first 10 miles such that I don't take any wind. Hopefully, it will be a fairly relaxed start like the last two years. </li>
<li>Ride the gravel climb steady, not too fast, at my own pace.</li>
<li>Once under the hydro lines, ride hard to the top and keep riding hard over the flat part. Then, eat and drink.</li>
<li>Ride conservatively downhill - watch out for cars, etc. At the bottom, eat and drink. </li>
<li>Hopefully, join up with a group in the valley and work together, saving as much as possible. </li>
<li>Once in Swakane Canyon, focus on efficient peddling, no matter the surface, the bumps, the little hills and flats, the loose rocks, the rocks that don't move, the ruts, the mud. Maintaining momentum on this climb is really hard. Shift the gears and peddle well to keep the momentum going. Ride hard up and over the flat part. </li>
<li>Take the downhill conservatively; manage the risks and the rough terrain.</li>
<li>Ride hard to the finish, being very careful at the two left turns, which hold a good deal of risk when riding cross-eyed.</li>
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It is good to know that <a href="https://www.nytimes.com/2018/03/14/well/move/how-exercise-can-keep-aging-muscles-and-immune-systems-young.html?module=WatchingPortal&region=c-column-middle-span-region&pgType=Homepage&action=click&mediaId=thumb_square&state=standard&contentPlacement=15&version=internal&contentCollection=www.nytimes.com&contentId=https%3A%2F%2Fwww.nytimes.com%2F2018%2F03%2F14%2Fwell%2Fmove%2Fhow-exercise-can-keep-aging-muscles-and-immune-systems-young.html&eventName=Watching-article-click">exercise can keep aging muscles and immune systems 'young'</a>!<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-48407254540869282652018-03-13T22:06:00.001-07:002018-03-14T08:39:01.866-07:00Riding Goals for 2018<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I road about 550 hours in 2017, with a fairly structured approach. I didn't accomplish all of my <a href="http://myraleighsupercourse.blogspot.com/2017/01/ten-riding-goals-for-2017.html">goals for 2017</a>. Still the goals did set a good direction. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">The 2018 goals: </span><br />
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<li><b style="font-family: Arial, Helvetica, sans-serif;">Be healthy and ride safely</b><span style="font-family: "arial" , "helvetica" , sans-serif;">. I fell five times in 2017, nothing in the serious category. Still, falling is unpleasant - a bruise or sprain that one upon a time would go away in a couple of weeks takes a couple months. Could be something to do with age. It would be nice to fall zero times in 2018. </span><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">To be able to peddle is a gift. I'm lucky. So, I'll be appreciative; I'll be mindful and focussed in all the riding. Every time I set out for a ride I know I'm at risk. I'll manage the risks as best I can.</span></li>
<li><b style="font-family: Arial, Helvetica, sans-serif;">Ride three of the Gran Fondos: Leavenworth, Ellensburg, and Winthrop.</b><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;"> I'd like to ride the other two Gran Fondos - they look great! - but I don't think my schedule will allow it.</span></li>
<li><b style="font-family: Arial, Helvetica, sans-serif;">Try to work in some long <a href="http://www.seattlerandonneur.org/">randonneuring rides</a> into my training.</b><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;"> I'd like to give a 400K and 600K ride a whirl. </span></li>
<li><b style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">Core </span>strength: Learn to love planks and bridges. </b><span style="font-family: "arial" , "helvetica" , sans-serif;">Try to build in core strength training throughout the year. Work towards greater variation in the core routine. Start to explore how weights can be brought into my near-daily routine.</span></li>
<li><b style="font-family: Arial, Helvetica, sans-serif;">Peddling</b><span style="font-family: "arial" , "helvetica" , sans-serif;">. Keep working at the improvements to my peddling. (1) One-legged peddling at the start of recovery rides. (2) Work at leg speed (</span><a href="https://www.britishcycling.org.uk/zuvvi/media/bc_files/sportivetrainingplans/20_MINUTE_WARM_UP.pdf" style="font-family: Arial, Helvetica, sans-serif;">warmup routine</a><span style="font-family: "arial" , "helvetica" , sans-serif;">). (3) Do big gear low cadence drills and variable peddling cadences on hills. (4) Become comfortable standing while climbing for 15 min.</span></li>
<li><b style="font-family: Arial, Helvetica, sans-serif;">Structured training and periodization.</b><span style="font-family: "arial" , "helvetica" , sans-serif;"> (1) Aim for about 550 hr of training this year - that was doable in 2017. (2) Take a recovery week after two hard weeks - recovery weeks are awesome! (3) Do one 4-6 hr ride/week. (4) Work towards doing 2-3 hours of threshold / VO2 Max work / week. (5) Explore training blocks within a week - e.g., back to back days of threshold work, then a recovery day; 4 hr/day + 4 hr/day) (6) Lots of controlled climbing, working various peddling cadences. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Work up to and try for stupid hard threshold work-outs. </b>For example, work up to 4 x (20 min. HARD + 4 min. EASY) and 3 x (30 min. HARD + 4 min. EASY) in high Z4</span><span style="font-family: "arial" , "helvetica" , sans-serif;">. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Pair threshold workouts-outs with V02 Max workouts. </b>Last year I didn't too much in the way of threshold workouts. Instead, I focussed on weekly V02 Max workouts (4-6 x (8 min. HARD + 4 min. Easy) in Zone 5). There is, I believe, a good deal of debate on the relative merits of VO2 Max v. threshold workouts. But, this year I'm going to try to strike balance of these two kinds of workouts, especially over the last 10 weeks of training that leads put to GF Leavenworth. </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Re-working the bike. </b> Looking forward to putting on new chainrings and a new drive train and replacing the cables and back changer. I also need a new front wheel - the rim is worn out - so I'm looking forward going through that process of figuring out spoke lengths and wheel building.</span></li>
</ol>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Looking forward to being out there, having fun, trying to develop, N=1 experiment. Can I be 2% better than last year? Yes; perhaps. I think it might be possible. Anyway, I'll try to train and ride with care and focus. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I saw Frank Colich on my evening commute a few days ago. He's looking fit! Looking forward to being out there riding with Frank - well at least trying to stay with him! - and all the other fit and skilled riders. </span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-87704497687232815242017-09-29T19:12:00.000-07:002017-10-01T09:52:12.967-07:00Gran Fondo Winthrop 2017: Ride Report<div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;">Raleigh Super Course - After Gran Fondo Winthrop 2017, with Compass Bon Jon Pass tires,<br />
in tubeless mode on DT Swisss 460R rims.<span style="font-size: small; text-align: start;"> </span></td></tr>
</tbody></table>
At the Winthrop Red Barn, we were greeted with a beautiful day in the Methow valley. Cloudy but not too cold and not too warm. No smoke - that was good.<br />
<br />
Vicious <a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">Cycle Gran Fondo Winthrop</a> was really fun. Beautiful, hard ride. Great people. Terrific organization. And, great after-ride pizza party. (Ride reports for and <a href="http://myraleighsupercourse.blogspot.com/2015/09/the-2015-gran-fondo-winthrop.html">2015</a> and <a href="http://myraleighsupercourse.blogspot.com/2016/09/gran-fondo-winthrop-2016-ride-report.html">2016</a>.)<br />
<br />
Big thanks to <a href="http://rideviciouscycle.com/">Vicious Cycle</a> for a great day, invigorating and life-giving! <a href="https://www.facebook.com/319228014409/photos/a.10156034197649410.1073741876.319228014409/10156034203184410/?type=3&theater">Facebook pictures</a>.<br />
<br />
The route is complex and challenging, a fascinating mixture of roads and different kinds of gravel. Usually I can replay a ride in my mind's eye. But not with Gran Fondo Winthrop. Sure, bits and pieces stand out: some of the climbs and descents and the views. But, mostly GFW - especially the middle section - is blurry. Perhaps tunnel vision and focus inhibits our ability to remember.<br />
<br />
I do, however, remember that I encountered a good number of cows. Like a high school dance, neither the cows nor I seemed to know what to do!<br />
<br />
I was riding on 35mm <a href="https://www.compasscycle.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/">Compass Bon Jon Pass</a> tires, with about 35 psi in the front and 40 psi in the back. This set-up worked well for me, with, I think, good efficiency on the roads and climbs and good control on the downhills. A happy compromise I suppose. But, I do wonder what the experts would recommend. Anyway, I was happy with the set-up. Deciding to not go with the 38 mm Specialized Triggers on the front seemed okay. Getting the Bon Jon Pass tires to work on DT Swiss 460R rims was quite the challenge for me, but in the end they worked great and I'm glad I persisted (see <a href="http://myraleighsupercourse.blogspot.com/2017/04/bon-jon-pass-tubeless-set-up.html">initial set-up</a> and <a href="http://myraleighsupercourse.blogspot.com/2017/06/gran-fondo-ellensburg-getting-ready.html">getting better</a>). After about 2 months since the tires were installed, I injected another 1.5 oz of sealant into them just one week before the ride. I had zero problems with the wheels, which was awesome. I looking forward to opening them up and seeing what about 3 months of riding does to the sealant, the inside of the tire, and the tire bead<br />
<br />
The start was quite fast, a bit like 2015. I was a good distance back when I noticed a fairly big gap forming just after one of the little climbs and so I decided to go head to the front group. I did not observe, unlike past years, any dead skunks or big rocks on the road along the Chewuch river. Read about the <a href="http://rideviciouscycle.com/gfw-with-brig/#more-4167">2016 dead skunk</a>.<br />
<br />
As the climb started to steepen, I guess at about 8 miles or so, a group of riders took off. The pace was too hard for me, so I backed off and watched them go up the road. They seemed to be going really well on the pavement, and I figured I wouldn't see them again. Once we got over the small two-board bridge (about mile 14) and onto the gravel I started to feel better and I got into my rhythm. I kept drinking from my bottle of Gatorade and bottle of water and on one of the flatter parts on the first climb I was able to stuff a <a href="https://www.britishcycling.org.uk/knowledge/nutrition/article/izn20150612-Rice-cakes-0">rice cake</a> down without choking or coughing too much. (Interesting <a href="https://www.bonappetit.com/entertaining-style/trends-news/article/tour-de-france-cyclist-food">story</a> on rice cakes.)<br />
<br />
By the first aid station, I had finished off almost 2 bottles, so I filled them up with water. I took off and up ahead I saw the group of riders working their way up the climb. I kept at my pace and found that I was slowly moving up to them. I kept at it and by the top of the first climb I was making good progress. <br />
<br />
The downhills and middle section were mostly good. One moment of excitement was that I almost fell at the point where the road was washed away, and marked by orange pylons. At the rider's meeting Jake had given a warning. I should have paid more attention. I was drinking and was going too fast and I had a hard time slowing down. Anyway, somehow my bike and body awkwardly went over the massive washed out gully. It was a completely unnecessary mistake.<br />
<br />
Another memorable moment was one of the flat sections where my hamstring cramped - imagine a very sharpe ouch. Not pleasant. I kept peddling but with less force and it got better. Why the cramps? Probably, I'm guessing, because I'm unaccustomed to long, hard, sustained climbs. Interesting discussion of cramps at <a href="http://www.velonews.com/2017/08/training-center/fast-talk-podcast-ep-26-cramping-myths-debunked_446593">Velonews Fast Talk</a>.<br />
<br />
Nevertheless, my rhythm continued to feel quite doable, and, somewhat surprisingly, I found myself passing people without too much trouble and by the time I got to the high point of the day (Lone Frank Pass, about mile 33 and 6733 ft) I was, as it turned out, in 4th place, with I presume the three leaders a good distance ahead. I rode the long very rough downhill to the Salmon Meadows Campground quite smoothly, with one rider passing me (we would later get over the "Mt. Baldy Pass" or whatever it is called and the final big climb together).<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIk2NTsagpkX5QyPozLkId98foXAzBsPGdIe9SyLWytD12Wyyq06jL4w8WuZ8O4B-qxAuWTsunbbF4IDZY2T9wOn37zWDD5vpx3zY15Ma0JPhYDKkWJHS2qz8bet8dDAQgyEhxk0qsKc2a/s1600/winthrop2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="210" data-original-width="963" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIk2NTsagpkX5QyPozLkId98foXAzBsPGdIe9SyLWytD12Wyyq06jL4w8WuZ8O4B-qxAuWTsunbbF4IDZY2T9wOn37zWDD5vpx3zY15Ma0JPhYDKkWJHS2qz8bet8dDAQgyEhxk0qsKc2a/s640/winthrop2.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>A </b>- Two-board bridge; <b>B</b> - Aid station #1 and #3; <b>C</b> - Lone Frank Pass; <b>D</b> - Salmon Meadows; <b>E </b>- Conconully. See the <a href="https://ridewithgps.com/routes/10377698">route map</a> and thoughts about <a href="https://myraleighsupercourse.blogspot.com/2016/09/gran-fondo-winthrop-2016-getting-ready.html">segments</a>.</td></tr>
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<span style="text-align: center;"><br /></span>
<span style="text-align: center;">He was just ahead when we passed three mini dirt-bikes, ridden by two kids and an adult. I smelled the 2-stroke engine way before I saw these machines! Getting by them was a little awkward and I hope that I did not interfere with their riding. </span><br />
<span style="text-align: center;"><br /></span>
<span style="text-align: center;">My tires were biting into the gravel well, the brakes were working well, and the corners were all good.</span><br />
<span style="font-size: 12.800000190734863px; text-align: center;"><br /></span>
By the time I got past the meadow and onto the road down to Conconully, I could see one rider about 10 sec. ahead of me. After I slowed to eat and drink, I then took off to try to catch him, figuring we might be able to work together a bit on the way the aid station in Conconully.<br />
<br />
Then, something "interesting" happened: Some cowboys were moving their cows across the road and asked us to stop and wait. I remember that one of the cowboys said, please, please, wait and I sensed that he was really concerned for his cows. I didn't want to bother his work. I was out there having fun, but he was trying to make a living. So, we waited, perhaps for as long as 5 or 6 minutes or a little longer. And, in the meantime, 4-5 riders come up to us and we all waited together.<br />
<br />
Finally, it seemed safe, and we slipped past the cows without too much trouble and started down the paved road, fast. Somehow, however, the little group of riders got ahead of me and seemed to be going really fast. How did I loose contact with them? I was slow in taking off I suppose. Anyway, I killed myself for 5-10 minutes trying to catch them on the downhill. What was supposed to be an easy 10-mile ride down to Conconully turned out to be, well, too damn hard. Bummer. Anyway, I got back to them and all was good.<br />
<br />
I finished my two bottles and, by the aid station in Conconully, I had eaten 3 rice cakes, one Cliff Bar, and one roll of shotblocks and four bottles - so the eating and drinking were good. I quickly filled two bottles and took off. Now the big climb (about 17 miles and 4,000 ft), with beautiful views of Old Baldy mountain!<br />
<br />
The climb, all in all, was good! I felt quite solid on the bike, not fabulous but not terrible. I rode without a watch and heart rate monitor and just concentrated on being as efficient as I could. I rode mostly in 34 x 26. From time to time, I used a 34 x 21 but it seemed to be a bit too hard. If I had one, perhaps as 23 would have been perfect! Occasionally, I had to use my easiest gear, 34 x 32.<br />
<br />
Jaimie Van Been - with beautiful and strong and smooth peddling - went by me on the pavement and slowly but surely kept going. I came back to her just before the gravel, presumably because she slowed a little to eat, but then she took off again. For the whole climb, wherever there was a steep pitch and a good line of sight, I could see her, not too far ahead. I tried to bring on just a little more effort to close the gap but lacked the fitness and confidence to push harder. By the top of the climb another rider came up to me (he and I were close together at Salmon Meadows) and I shared some water with him and we cheered each other up. <br />
<br />
Once over the pass, we started down the descent and it was all good - about 24 miles and 4,000 ft to the finish!! I was able to control the bike and ride well. The sun came out for a bit, and the whitish gravel turned bright and the forests were streaked with light - inspiring. But, alas, the details are foggy, as I was in a tunnel, on the lookout for holes and big rocks.<br />
<br />
Surprisingly, my arms and hands were not too tired and my back was great, perhaps an indicator that I didn't put enough into the climb. No stopping at the last aid station. On the very crappy washboard, just beyond the aid station, Geordan Hankinson passed me, flying along, standing on the peddles and absorbing the energy, evidently with great efficiency and control. I was barely surviving on this two mile stretch. I would be interested in his tire set-up because they seemed to be working beautifully for him. <br />
<br />
Shortly after Geordan went by me, Jake came by on his Moto. He was trying to tell me something. I eventually figured it out "Your chain is off! Your chain is off!!" I said to myself "My chain is off - how could that possibly be the case? Well. Thank you Jake. I hadn't noticed. I guess I hadn't peddled for the last 2 miles!" <br />
<br />
So, with a flip of my front derailleur, I put the chain back in place, and I got through the washboard and over the two-boarded bridge (about mile 14, and rode as fast as I could to the finish on the up and down pavement, encountering only a couple of cars.<br />
<br />
I got in with a time of 6:51:36 (good for 6th place), about 7% behind the winner (6:27:32), Thomas Baron (who beat me in the last 100 meters at Gran Fondo Ellensberg!), and 1.5% faster than my time last year (6:57:59). Jaimie put about 4 minutes into me on the big climb and descent and Geordan, after passing me on the washboard, put about 40 seconds into my time. Here are the <a href="http://rideviciouscycle.com/wp-content/uploads/2017/09/2017-Gran-Fondo-Winthrop-Results.pdf">results</a>.<br />
<br />
So, all and all a super duper great ride!! So great to be out in a beautiful landscape, riding with such fit and skillful riders. Good to be alive; good to be peddling. Thanks again to Vicious Cycle.<br />
<br />
If you haven't done one of these rides - and you are up for a bit of a challenge - definitely sign-up and give it a whirl.<br />
<br />
Onward... its time to set some goals for next year. In the meantime, I'm looking forward to regular commuting and safe riding in the autumn and winter.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Raleigh Super Course. Ready for winter commuting with 27 x 1 1/4 " wheels, 36 spokes and 50-year old hubs, 5-speed, fenders, and a bell. And, it all works, more ore less, just fine ... </td></tr>
</tbody></table>
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<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8426999134106814493.post-21619254581153488972017-09-07T20:38:00.001-07:002017-10-01T09:39:27.495-07:00Reflections on Training<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0bPcEWbt50C3xZ2ggdYYWTe1sRBVO3Hdt_52tMnUVo4uO5HZmy5_n1QfYXGrcnBtrZ3GFyJECkGvWVaCqNb3n4yftAxSDCSMnWkDNNqjbVwnft42_lHye1tKw4SO7rWcEYEMNBvqgDnk-/s1600/start+gran+fondo+winthrop+2017.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="810" data-original-width="1600" height="321" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0bPcEWbt50C3xZ2ggdYYWTe1sRBVO3Hdt_52tMnUVo4uO5HZmy5_n1QfYXGrcnBtrZ3GFyJECkGvWVaCqNb3n4yftAxSDCSMnWkDNNqjbVwnft42_lHye1tKw4SO7rWcEYEMNBvqgDnk-/s640/start+gran+fondo+winthrop+2017.png" width="640" /></a></td></tr>
<tr><td class="tr-caption">The start of Viscous Cycle <a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">Gran Fondo Winthro</a>p 2016. Frame from <a href="https://www.youtube.com/watch?v=C733hqhFGmM"><b>cool video</b></a> by C. Warren, Sept. 25, 2016. </td></tr>
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<div>
I've been thinking about the experience of athletic performance. Why do we enjoy being out on a bicycle riding hard? When out on a ride, how does one characterize the sensations, feelings, pains, fatigue, heightened focus, fear, anger, excitement, points of calmness and of slowness, sounds, boredom, clarity, satisfaction, and all the other kinds of things that happen? What might make an effort <i>all out</i>? How might it be well described in words or in numbers? Can the meaning and interpretation of an <i>all out effort</i> even be expressed? These are some of the questions that I've been wondering about. <br />
<br />
With science we can characterize performance. In my training I rely a good deal on heart rate and I've been following a fairly structured approach - especially with respect to patterns of periodization, how one balances hard and easy efforts and rest, during workouts, across weeks, across months, and for the whole year. Perhaps somewhat counter-intuitively, to go <i>fast</i>, the <a href="http://sportsci.org/2009/ss.htm">research</a> seems to show that you should either go <i>easy</i> (about 80% of your training time) or go <i>hard </i>(about 20% of your training time). But, crucially, you should generally avoid the middle ground, with some exceptions.<br />
<br />
I've been riding with a heart rate monitor and being quite disciplined about keeping my heart rate within the targeted zones, and building in recovery days and weeks. Sometimes I think that by relying on heart rate I miss out. By focusing on numbers, I worry that I might not be as in touch with my bodily sensations, which arise from different levels of effort. In other words, perhaps the heart rate monitor is a kind of cheating. On the other hand, perhaps if I use a heart rate monitor in particular ways I'll learn more about the sensations that come from exercise. I conclude that the heart rate monitor as a double-edge sword. And therefore it is up to me to learn how to use it well.<br />
<br />
Generally, I think that I can readily tell the difference between Zone 1 and high Zone 2 or above without heart rate feedback. But, the difference between high Zone 1 and low Zone 2 can be hard to detect. (I use a slightly different scale and rely on an estimate of my threshold heart-rate to compute my zones but it works to be about the same.)<br />
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
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<b style="mso-bidi-font-weight: normal;">Norwegian Scale<o:p></o:p></b></div>
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<b style="mso-bidi-font-weight: normal;">Zone<span style="mso-tab-count: 2;"> </span>% Max<span style="mso-tab-count: 2;"> Heart Rate </span><o:p></o:p></b></div>
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1<span style="mso-tab-count: 2;"> </span>55-75<span style="mso-tab-count: 2;"> </span><o:p></o:p></div>
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2<span style="mso-tab-count: 2;"> </span>75-85<span style="mso-tab-count: 2;"> </span><o:p></o:p></div>
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3<span style="mso-tab-count: 2;"> </span>85-90<span style="mso-tab-count: 2;"> </span><o:p></o:p></div>
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4<span style="mso-tab-count: 2;"> </span>90-95<span style="mso-tab-count: 2;"> </span></div>
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<span style="mso-tab-count: 2;">5 95-100</span><o:p></o:p></div>
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Often enough I'm not able to tell the difference between Zone 1 and below Zone 1. That is to say, I can be peddling along happily on a "recovery ride" in Zone 1, and all of a sudden I'm in Zone 0. Or, at times, I can be peddling happily in high Zone 2 and my heart rate creeps into Zone 3 without my awareness. </div>
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Learning how to adjust my gears and my peddling-rate such that I stay in Zone 2 in rolling up-and-down terrain is a challenge. And, of course, on downhills of any substantial length or steepness it can be hopeless. Stop peddling and my heart rate drops like a rock; peddle and I'm going dangerously fast. Chasing Zone 2 is easy for 2 hours and not too bad for 3 hours. But, staying in Zone 2 (not Zone 1 and not Zone 3) for 4-5 hours takes a lot of concentration. </div>
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I've found it takes a good deal of discipline to stay within a zone and, at times, alas, I compulsively check my heart rate which takes my attention away from attending to my environment and my bodily sensations, especially those related to smooth peddling. While I don't like the distraction of checking my heart rate, I believe in the importance of staying within my workout zones. I'm in the midst of a fascinating tension. How might I resolve it? The heart rate monitor diminishes my experience but improves my training.</div>
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Similarly, the differences between high Zone 4 and Zone 5 can be hard to sense. Nevertheless, within my body, I am sometimes aware of very small differences. I am sure, for example, that at least at present, and when I'm rested, there is a very substantial physiological difference between 161-163 bpm and 164-166 bpm heart rates, at least when riding on rollers. At present, I think my lactate threshold is 163 - about 2 beats per minute higher that my last test. I think this is true, based on how I feel when doing intervals on my rollers.</div>
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Relatedly, 2 x 20 min. at high Zone 4 leads to a completely different kind of fatigue than 6 x 8 min. Zone 5 efforts. And, both of these interval workouts feel quite different than how I feel after 5 hours in Zone 2. Not all kinds of fatigue are equal.</div>
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Can I detect the difference between Zone 3 and Zone 4, that middle ground? Nope. Forget it - it all seems to be about the same. Nevertheless, the research seems to show that there are key physiological differences among Zones 1 - 5, differences that matter a lot in a training program and athletic performance.</div>
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Another key measure, of course, is power. I don't use a power meter. Perhaps I should! I only have the very crudest sense of my power output, namely some estimate related to my peddling rate, my gear, the wind, hills, and so forth. With heart rate (a kind of input to my body) and power readings (the output of my body) a huge amount can be learned about how one's training is going. And, then of course, there is peddling rate (what's the difference between 80 rpm and 105 rpm?), measures of neuromuscular efficiency, measures of fatigue, temperature, and on and on. How does paying attention to such measures change the cycling experience?</div>
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And then, of course, there are calories (the protein v. carbohydrate kind) and fluid in-take. Just like training periodization one can periodize the number and kinds of calories. Recently, I've found that consistently drinking a post-workout protein drink to be very helpful with my recovery. At least that is my subjective sense. And, I'm pretty sure that a 45 min. fasted recovery ride in the morning does wonders; indeed, evidently such rides teach my body to burn fat. I think, too, that you can learn how to drink and eat efficiently while riding hard. This summer, instead of drinking say at the top of a climb, I've been drinking in the middle or two-thirds up a climb - testing the belief I can teach myself to drink fluids efficiently with an elevated heart rate. </div>
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This business of "quantifying self" is of course taken to the extreme in professional cycling. Still, even for ordinary mortals, the technology and methods trickle down. We too can quantify ourselves. But, what do we gain and what do we lose? And, when you are 55 and seek to have fun and grow who cares about the numbers? The famous sprinter Mario Cipollini was quoted as saying this:</div>
<blockquote class="tr_bq">
<span style="background-color: white; color: #222222; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">We know everything about their watts, their heart rates, but of what interest? That doesn’t tell us anything about them. If we knew that a rider cannot produce more than 450 watts, then yes, that would be interesting to see on a screen that’s he’s reached his limit, but then again this is just data, useless gadgets that imitate Formula 1 and can only interest people who know nothing about cycling. </span><a href="http://www.cyclingnews.com/news/cipollini-bemoans-monotonous-giro-ditalia-with-riders-programmed-by-technology/" style="background-color: white; font-family: helvetica, arial, sans-serif; font-size: 14px;">Mario Cipollini</a></blockquote>
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<span style="color: #222222; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">And Alberto Contador was quoted as saying this:</span><span style="background-color: white; color: #222222; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"> </span></div>
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<span style="background-color: white; color: #222222; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">In the end, the only thing I'm worried about is being healthy, and arriving to the start of the Tour de France in optimal condition. Every year cycling is more mathematical, but fortunately it is still not entirely mathematics and depends many times on training and also the feeling and how you know your body to arrive in optimal condition. <a href="http://www.cyclingnews.com/news/contador-taking-a-conservative-approach-to-tour-de-france-build-up/">Alberto </a></span><span style="background-color: white; color: #222222; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><a href="http://www.cyclingnews.com/news/contador-taking-a-conservative-approach-to-tour-de-france-build-up/">Contador</a></span></blockquote>
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And so I think there is something very interesting about the intersection between the quantification of performance and the meanings that we invoke about our bodies when we ride.<br />
<br />
In any case, in 1965 these guys were racing on bikes similar to mine. They are racing on gravel, at least in part. I wonder how they quantified their performance? Whatever! These racers seem to be enjoying themselves, at least by some definition of fun! Check out the awesome video: <a href="https://www.nfb.ca/film/60_cycles_en/" style="font-size: 12.800000190734863px; text-align: center;"><b>60 Cycles</b></a><span style="font-size: 12.800000190734863px; text-align: center;">,</span> </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim7ERNpJOrFvveUDAscCEYQyaQ5hGz_UNS_74f4E1oBVWxeZGL8-UN3RBLFsZXCKOvoqmS3tQ8HljOS5dgy5gyo2lYhOf1AMKEyL2Sl6LF_5UKhS7Xkp7us9p4jp16WhyphenhyphenOexCD4-9GhrYB/s1600/gravel+1965+7.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="734" data-original-width="1600" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim7ERNpJOrFvveUDAscCEYQyaQ5hGz_UNS_74f4E1oBVWxeZGL8-UN3RBLFsZXCKOvoqmS3tQ8HljOS5dgy5gyo2lYhOf1AMKEyL2Sl6LF_5UKhS7Xkp7us9p4jp16WhyphenhyphenOexCD4-9GhrYB/s640/gravel+1965+7.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here's some Quebec gravel from 1965! <a href="https://www.nfb.ca/film/60_cycles_en/"><b>60 Cycles</b></a>, 16 min. film,<br />
directed by Jean-Claude Labrecqu, from the<br />
National Film Board of Canada.</td></tr>
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There have only been a few times where I've run, cycled, or x-country skied fast, with a radical and intense feeling of heightened focus and calmness. That feeling of pushing, pushing, pushing yet responding with an odd feeling of effortlessness. In those moments, something special happens. Even without that rare experience - can it even by obtained when you are old? - whether riding easy or hard, when dry or wet, being alone or in a group peddling a bike and moving along through the wind is almost always life-giving and rejuvenating.<br />
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I'm lucky to be alive. To be able to experience the pleasures of turning my peddles is a remarkable gift.<br />
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Looking forward to <a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">Gran Fondo Winthrop</a>. I hope the <a href="https://inciweb.nwcg.gov/incident/news/5409/">Diamond Creek Fire </a>slows and that the forests and properties in the Methow Valley are safe and that its possible for us to visit Winthrop and ride without bothering the fire fighters and incident personnel.<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-50221710164309972412017-08-24T22:14:00.000-07:002017-09-04T10:10:14.183-07:00Fun Summer Rides The riding has been good. Good to be alive and enjoying the peddling. I had a couple of terrific days out with the Seattle Randonneurs.<br />
<br />
<a href="http://seattlerando.org/index.php?option=com_content&view=article&id=620"><b>Seattle Randonneurs Summer 200k Brevet</b></a>. I rode in a 200 km brevet in a very familiar area but on new roads and trails, along a very interesting route. It was a beautiful day out in the sunshine, riding fairly slowly, enjoying the group and the day.<br />
<br />
<a href="http://seattlerando.org/index.php?option=com_content&view=article&id=621" style="font-weight: bold;">Seattle Randonneurs Four Volcanoes 300k Brevet</a><a href="http://./">.</a> I also rode a truly stunning 300 km brevet where I had the good fortune to see four volcanoes: Mount Rainer, Mount Adams, Mount Hood, and Mount Saint Helens. From the <a href="http://www.packwoodwa.com/hotel%20packwood.htm">Hotel Packwood</a>, Packwood, WA, my day began at 3:55 AM! The official "start" was at 5:00 AM, about 10 miles and 1,500 feet up a gravel road (<a href="https://ridewithgps.com/routes/20865786">route</a>). Ride or drive? Seemed like riding would be the better option. The Seattle Randonneurs don't fool around on their beautiful bikes!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA7N2sIOGS9pWM1eBV13-sWpld5kQ3Uo51eKpz6ulCNUQJ1yp1zgJCFV-C59hfldnMNkDkZ8v22ljndksmcUbCnU37uDKKKIo58oMBqwn9wbatGkcWxd3MIw3b3_BQVV8pJOZ55xI1a7-h/s1600/IMG_0748.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA7N2sIOGS9pWM1eBV13-sWpld5kQ3Uo51eKpz6ulCNUQJ1yp1zgJCFV-C59hfldnMNkDkZ8v22ljndksmcUbCnU37uDKKKIo58oMBqwn9wbatGkcWxd3MIw3b3_BQVV8pJOZ55xI1a7-h/s400/IMG_0748.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting ready at the start, around 5:15 AM. We started at 5:30 AM.</td></tr>
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From the start, we rode gravel on great roads for almost 35 miles, passing <a href="https://en.wikipedia.org/wiki/Takhlakh_Lake">Takhlakh Lake</a> with an amazing view of Mount Adams, and then riding south, basically for 50 miles downhill to the mighty Columbia. We then turned right and rode west along the Columbia river into a stiff leg-sapping wind. I had no idea how best to control the bike and was terrified that seeking to avoid the ditch a gust of wind would cause me to over-correct and I would find myself in traffic; therefore, the ditch became my friend. Notably, I had the pleasure of experiencing a nice "draft" from a train running west between me and the river - how odd and interesting. The four or five tunnels were unpleasant, not least because an already intense wind became even more intense as it funneled its way through. At about mile 90, at Carson, we turned north and all was excellent as we rode on truly beautiful roads back to Packwood, eventually passing near Spirit Lake, on roads that are used in the Cascades <a href="https://www.cascade.org/rides-major-rides/high-pass-challenge">High Pass Challenge</a>. Riding fast down through the woods on rough roads I focussed on being controlled and smooth, trying to give myself a good deal of room to react to bumps and cracks that appear in the road at the last second. I'm glad it was still daylight - I turned my front light on anyways, aiming to be visible. I got out onto the valley, which was golden dry, perhaps with wheat or barley, and with long shadows - the sun that was just above the mountain ridges - and I time-trailed for ten miles, trying for smooth and fast pending. At the finish, back at Hotel Packwood, I happily handed over my completed Randonnepuring card.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX_vE7qofJxkCPTqSsS6HrcYbFT6NmCJgXwa9r_GsyMV1ANJvFtG4XmDrSzdR_u7UI9VRYr5oXIDnrU_8rRCC1dWnT3EIpS1XHmbTKDh8cGySCDs5D95-4GSB3p_z84r3h2kgJoarSIAcS/s1600/IMG_0749.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX_vE7qofJxkCPTqSsS6HrcYbFT6NmCJgXwa9r_GsyMV1ANJvFtG4XmDrSzdR_u7UI9VRYr5oXIDnrU_8rRCC1dWnT3EIpS1XHmbTKDh8cGySCDs5D95-4GSB3p_z84r3h2kgJoarSIAcS/s320/IMG_0749.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mount Adams viewed from Takhlakh Lake, about kilometer 50.</td></tr>
</tbody></table>
I had ridden almost 150 miles alone. After 7 hours on a bike, I'm generally done - I don't much like it. But, on this outing, I enjoyed the day - the landscapes, the sensations of seeking to be efficient and fast. I would have to say that this outing was among the best five rides that I've ever done - the <a href="https://ridewithgps.com/routes/20862078">route</a>. I think that perhaps next year I will try some longer rides and explore the mindset that's needed to enjoy the very long outings (400k and 600k). Special thanks to Bill Gobie for designing this adventure and for the volunteers at the controls that made the day awesome.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiafpX2wIMjrzY79GafGyM6lI4Qp-HQGaB4e5NyVcDtO5EtXSGFom9WXK7Ee-OAGhBL5PEARRPigvQpPfJeYHVRmHIGSm4uNJfq0k9807qOaQcEn4GJ8ZFFArVidWPskj9x_AnPn293nTj/s1600/lion1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="527" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiafpX2wIMjrzY79GafGyM6lI4Qp-HQGaB4e5NyVcDtO5EtXSGFom9WXK7Ee-OAGhBL5PEARRPigvQpPfJeYHVRmHIGSm4uNJfq0k9807qOaQcEn4GJ8ZFFArVidWPskj9x_AnPn293nTj/s640/lion1.jpg" width="210" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lion Gravel Challenge. Photo by<a href="https://www.flickr.com/photos/32409817@N07/sets/72157685862929683/with/36055830114/"> Phal Lim</a>.</td></tr>
</tbody></table>
<a href="https://www.facebook.com/theliongravelchallenge/"><b>The Lion Gravel Challenge</b></a>. Wow. Beautiful country to the east of Roslyn. Amazing views. Intricate route. Some very hard climbing and descending. Big rocks and loose dust. Saw a massive elk and a couple of wild turkeys. Windy, too, on the way back. Just wow. Looking forward to doing this one again next year! Special thanks to the organizers for this tough, awesome challenge. Beautiful <a href="https://www.flickr.com/photos/32409817@N07/sets/72157685862929683/with/36055830114/">photographs</a> by Phal Lim.<br />
<br />
This looks like a great ride: <a href="http://ridebdr.com/WABDR">Washington Backcountry Discovery Route</a>!! Perhaps, a goal for the future!!!<br />
<br />
<h3>
Vicious Cycle Gran Fondo Winthrop</h3>
Five weeks until Vicious Cycle <a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">Gran Fondo Winthrop</a>. I see that there are over 120 people registered!<br />
<br />
As with last summer, my training has not been so structured. For lots of good reasons, I've missed three weeks of training in the last ten weeks, so the time/effort on the bike has been quite choppy, in hours: 15.5 - 0 - 12.0 - 12.0 - 16.0 - 18.0 - 0 - 1 - 8.5 - 8.0. And, I've not been doing my weekly core routine so, predictably, I am starting to feel it in my back and left leg and knee.<br />
<br />
With five weeks to go to GFW, here's the plan: This week, I'll try to get in 12-14 hours, mostly in zone-1 and zone-2. No hard efforts. Then, for week #2 and week #3, I'll try for two hard weeks, aiming for about 16-18 hour each week, with two interval workouts, lots of controlled climbing in zone-2 and low zone-3 and sustained zone-2 riding, and easy recovery zone-1 rides. It will be interesting to see how I respond to this training load. These two weeks, if all goes well, will be hardest of the entire year. After the first week off back in late June, when I came back to training I felt very good. I've found the rest to be so valuable. So, perhaps, the choppy training over the last ten weeks will have kept me rested and ready for some hard work. Then, for week #4, I'll take 3 days off and recover, aiming for about 10 hours, with one hard, sustained Zone-3 effort, a Fartlek session on some technical gravel trails, leg speed work on the rollers, and easy recovery rides. Finally, for week #5, I'll do 4 hours of almost nothing during week with some easy riding and short leg speed intervals, with the key goal of being as rested as possible for GFW. I'm looking forward to the structure and seeing how it goes. I think its going to be fun!!<br />
<br />
This year will be my third GFW outing. So long as the weather is good, I'll try to follow the same basic <a href="http://myraleighsupercourse.blogspot.com/2016/09/gran-fondo-winthrop-2016-getting-ready.html">plan</a> as last year in 2016. Ride reports for <a href="http://myraleighsupercourse.blogspot.com/2016/09/gran-fondo-winthrop-2016-ride-report.html">2016</a> and <a href="http://myraleighsupercourse.blogspot.com/2015/09/the-2015-gran-fondo-winthrop.html">2015</a>. <br />
<br />
Tires? Hmmm. I think I'll go with a 38mm Trigger on the front and 35mm Compass Bon Jon Pass on the back. (38mm tires are generally too wide for the back of my Super Course frame.) I'll ride both in tubeless mode. Some of the gravel, especially in the middle part, was absolutely brutal last year. I think the volume of the 38 mm will be very helpful, although it will be a little slowish on the road. Hmmm. So hard to know what is optimal. Perhaps, going with the Bon Jon Pass tires would be just fine - I like their efficiency on the climbs and flats and can manage the downhills ...<br />
<br />
<i>After every curve I sprint, until I have to break again. I'm not having any trouble with these curves, I'm much too tired now to worry about matters of life and health</i> (The Rider, by Tim Krabbe, 1979, p. 132). I like the spirit of these curves, but I'd rather ride with Ă©lan and be alive.<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-90922961256786302132017-06-12T14:37:00.000-07:002017-06-15T21:11:52.241-07:00Gran Fondo Ellensburg 2017: Ride Report<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS1DdhqLs_TnL3Q7XCzM6H_ZTzcoiRZTY_77hyphenhyphenXsDJW2LQfPcMcZzg-riXY6CJh_Cs7kxu2LenQyiqAzk9dN5jHLtWl_EhNby3UQywQZyEbpfDQS8DvTpmiO5cT3Bn-ARX1VGHB5wiL5YW/s1600/crop+4.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="913" data-original-width="212" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS1DdhqLs_TnL3Q7XCzM6H_ZTzcoiRZTY_77hyphenhyphenXsDJW2LQfPcMcZzg-riXY6CJh_Cs7kxu2LenQyiqAzk9dN5jHLtWl_EhNby3UQywQZyEbpfDQS8DvTpmiO5cT3Bn-ARX1VGHB5wiL5YW/s640/crop+4.png" width="147" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Riding the Raleigh Super Course: <br />
On the way to the big hill.<br />
From <a href="https://www.facebook.com/pg/Vicious-Cycle-319228014409/photos/?tab=album&album_id=10155677085849410">Vicious Cycle</a>.</td></tr>
</tbody></table>
<a href="http://rideviciouscycle.com/events/gran-fondo-ellensburg/">GF Ellensbug 2017</a> was a lot of fun. No lost bottles or pumps, dropped chains, flats, burps, or falls on this <a href="http://rideviciouscycle.com/">Vicious Cycling</a> outing!<br />
<br />
Its good to be alive and riding in such a beautiful landscape, with evidently lots of snow still in the alpine. (On the way home, Edelweiss bowl at Alpental and the bowl beneath Silver peak seemed to be filled with heaps and heaps of snow.)<br />
<br />
My wheels and my<a href="https://www.compasscycle.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/"> Compass Bon Jon Pass</a> 35 mm tires in tubeless mode worked beautifully. At about 43 psi, they felt very good - fast on the road, fast and efficient on gravel when going straight, and not bad in on the gravel corners. My sense is that a little less psi would have made them even better on the gravel corners. After the ride, I checked the tire pressure on both tires. No change! So, I'm very glad that I persisted with these tires and learned to make them work on my DT Swiss R460 rims. They work great on my 50 year old Raleigh Super Course.<br />
<br />
I left from Bothell at 5:00 AM, after my usual big day breakfast: Oatmeal, yogurt, walnuts, banana, two eggs, and two pieces of honey toast. The drive was good. I arrived at about 7:15 after a brief stop at Indian John Hill - what a beautiful view of the valley.<br />
<br />
We took off under clear skies. I was wearing my long sleeved jersey and knee warmers. That seemed like a little overkill especially since almost everyone else seemed to be dressed for a hot day. The expected high was 75. I was glad for the extra little warmth, especially during the first hour of riding and on the descents. The long sleeves didn't seem to make me too hot on the climbs and it was easy enough to open the zipper. <br />
<br />
The ride followed the rhythm of 2015 and 2016. There was the relatively relaxed 30 mile section from the start until the big hill. As the group of 50-75 riders (107 riders finished) went into the wind there was the usual changes of pace with some slowing and speeding up and so on. One needed to pay attention. Staying toward the back, I tried to be as efficient as possible.<br />
<br />
At one point, as we crossed a busy road at a stop sign, the group divided. I was way back. So, I had to expend a fair bit of effort to get back to the front. Fortunately, the front group seemed to keep a fairly steady pace so getting back on was not too difficult.<br />
<br />
By the time we got to Cle Elum, I had eaten a cliff bar and a rice cake and I had finished a bottle of Gatorade. So, all good on the eating and drinking front.<br />
<br />
Then, the big hill. It demanded a very, very hard effort. Just after the first steep climb on the road, I began my effort. In finding my own hard but sustainable pace, I moved to the front of the group. No jumping or hard efforts this year. Once on the gravel, some riders passed me. I continued at a good pace, mostly in a 34x32. I tried to peddle well. I figured I was among the first ten riders or so and I followed wheels where I could.<br />
<br />
About 1/2 way up the hill as I found it harder to stay stable on my seat I said to myself "Hmmm. I guess I should have done a more core work - planks, bridges, hip flexors, and sit-ups!!" Still, I tried to relax and tried to focus on smooth peddling. Soon enough I passed one rider and I was pretty much on my own.<br />
<br />
After filling 1.5 bottles at the rest stop, I continued, and the ride along the ridge was great. I ate another rice cake and drank some water. I tried to keep the bike going, seeking out opportunities to develop or maintain momentum. I rode the descents conservatively and tried to be as efficient as possible. Without problems or even scary moments, I safely got by the big potholes under the trees as we veer left - I think at Butte Creek at mile 39. As regular readers know (ha!), these potholes almost ate me and my bicycle in 2015 and 2016. Not this year! I started the climb up to the high point. <br />
<br />
Up ahead I saw Thomas Baron, and I tried to move up to him. I went by Thomas. Then, 5 minutes later he went by me! I thought that was a good sign since perhaps we could work together. I noticed that Thomas seemed to inexplicably speed up from time to time. Later, I realized that perhaps he was using his GPS mapping device to anticipate the top of the climbs. That was cool!<br />
<br />
By the bottom of the long descent at the second gate, Thomas and I were even. I passed by the gate on the right; he got through on the left. I like this section, from here to the yummy aid station. Its rolling and mostly downhill. I tried to work hard on the uphills and recover on the downhills, aiming to be as smooth and efficient as possible.<br />
<br />
At about mile 55, Brig Seidel went flying by me! "On your left, David," he shouts. I saw him for all of 20 seconds and he was gone, just like that. It must be said: There's no following Mr. Seidel on the downhills!<br />
<br />
Meanwhile, Thomas was close by - from time to time I could hear the distinctive sounds of his brakes. I did the best I could on the extensive washboard and many corners, staying right, since I did not want to encounter an unexpected - and definitely unwelcomed - car or motorcycle. I braked quite conservatively, changed gears frequently, stood on the peddles from time to time, while all the time trying to be smooth through it all.<br />
<br />
Thomas and I got to the aid station at about the same time. I filled my bottles and took off. I didn't see Brig - I figured he was long gone! On the way down to this point my eating and drinking were good.<br />
<br />
The second climb was really good. I found focus and a good rhythm and I was able to ride well. Thomas went by me on one of the steep parts near the bottom. I kept at my pace. Toward the top, where it gets less steep, I found that I was able to peddle quite well. I was generally in my 34x32 or 34x26. I think a 34x28 would have been the perfect gear. Anyway, I slowly got back to Thomas.<br />
<br />
And, we started the downhill together. I don't much care for this descent because the surface is so inconsistent and it is very steep in places. Mostly, the surface is fine, but then all of a sudden it gets rough and dodgy with potholes or bumps or loose gravel on hardpack. I stayed with Thomas for about 5 minutes, I'm guessing. It was great following his wheel and watching his lines and when he bunny-hopped potholes. He was faster than I and he moved ahead. I didn't want to push and make a mistake. I'm quite uncertain about my ability to appreciate my limits and act appropriately. So, I didn't try to stay with Thomas - instead, I tried to be controlled and fluid.<br />
<br />
On the way down, I experienced the first of two scary moments on this ride. All of a sudden, just ahead of me, I saw a drop-off. As best I can remember, it was a massive hole of some kind and it awkwardly appeared in the middle of the road out of no where. What! I really didn't know what to do! I was going too fast to dare try to stop and I didn't see a way to go left or right. So, I just went over it and got bounced around. I was able to maintain my balance and all was good in the end. As I was in the air, however, I had that crappy feeling of "Oh no - this isn't going to end well." I didn't like that. Nevertheless, I did get over it drop-off and I continued, determined as ever to be controlled and focussed and within my limits. <br />
<br />
I got to the bottom! Back on the road, safely. I wasn't sure where Thomas was - he was faster than I on the downhill but I wasn't sure how much faster. Could I ride up to him? I was hoping that he wasn't too far up ahead, so I was prepared to work very hard for the next few miles on the road. <br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje48fLz0z3aceAP5yZ-33Z-NfrHUhot8lBNiz-fVSIWDGFs7PvjvCasbwTmTmuC2FUF7Cl0L5xth-BDx5-BzAqJItTCASx8WBrII711ESWbL3dbuL9BZa4WlPWGYhTHMe1pyl5oU18XWNR/s1600/badge.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1524" data-original-width="1600" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje48fLz0z3aceAP5yZ-33Z-NfrHUhot8lBNiz-fVSIWDGFs7PvjvCasbwTmTmuC2FUF7Cl0L5xth-BDx5-BzAqJItTCASx8WBrII711ESWbL3dbuL9BZa4WlPWGYhTHMe1pyl5oU18XWNR/s200/badge.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I finished and got a badge!</td></tr>
</tbody></table>
So, I got on that terrible, short, steep road climb, just after the aid station and I tried to put as much sustained effort into it as I could, expecting that the next 4 of 5 miles might the hardest of the day. Toward the top, I looked behind and I saw Thomas. He was a welcomed sight! So, I slowed a little, ate some stuff and drank some water. (I assume that Thomas stopped at the aid station at the bottom of the hill.)<br />
<br />
Then, Thomas and I rode together all the way to the finish. I came in with a time of 5 fours 48 minutes, good for 5th place. Thomas was 5 seconds ahead me. We were about 5% behind the winner, Evan Plews, an extraordinarily accomplished rider. Here are the <a href="http://rideviciouscycle.com/wp-content/uploads/2017/06/Gran-Fondo-Ellensburg-Results-2017.pdf">results</a>.<br />
<br />
So, all in all, it was a terrific day out in the sunshine and beautiful countryside. For making these rides super awesome, thanks to Jake and the all the people at Vicious Cycles.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3pXmSCC-f_DbBKrc_8dFt6cIwuGEsG112O1So5LeaCi1yggqGtK5oNBuNBKvuTxwI0I9D5mAKm9OzW2w33qep1x2l95p0paBDTSOaQfFd-oEyBWxEtuqQkDMQEDEW_ElxEKA46Bui6Jwc/s1600/bike+post+gfe.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1088" data-original-width="1600" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3pXmSCC-f_DbBKrc_8dFt6cIwuGEsG112O1So5LeaCi1yggqGtK5oNBuNBKvuTxwI0I9D5mAKm9OzW2w33qep1x2l95p0paBDTSOaQfFd-oEyBWxEtuqQkDMQEDEW_ElxEKA46Bui6Jwc/s320/bike+post+gfe.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px; text-align: center;"><a href="https://www.compasscycle.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/">Compass Bon Jon Pass 35</a> mm tires work great,<br />
on a 50-year old Raleigh Super Course.<br />
<div>
<br /></div>
</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />
<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8426999134106814493.post-41049465882959358682017-06-05T22:08:00.000-07:002017-06-07T21:22:28.269-07:00Gran Fondo Ellensburg: Getting ReadyThe training since Gran Fondo Leavenworth has been good. I'm looking forward to <a href="http://rideviciouscycle.com/events/gran-fondo-ellensburg/">Gran Fondo Ellensburg</a>, and riding with focus and Ă©lan. <br />
<br />
I anticipate the ride to follow the same pattern as previous years. (Ride reports for <a href="http://myraleighsupercourse.blogspot.com/2015/06/riding-super-course-2015-gran-fondo.html">2015</a> and <a href="http://myraleighsupercourse.blogspot.com/2016/06/gran-fondo-ellensburg-part-ii.html">2016</a>.)<br />
<br />
My new back wheel is working great. After a little gravel riding, hard uphill climbing, jumping up and down, easy commuting, and fairly hard breaking and skidding the wheel seems solid. So, I'm hopeful that it will work well. <br />
<br />
(On my initial 5 min. ride, the back wheel pinged twice when a put a lot of force on the peddles while going up a hill. Therefore, there was some spoke windup. Bummer. The wheel got a very little out of true. To fix it, I had to turn two spokes about 1/4 turn each. So, I'll take that, but still more to learn ...)<br />
<br />
For tires, I'll use the <a href="https://www.compasscycle.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/">Compass Bon Jon 35 mm </a>in tubeless mode. Getting the tires inflated and running in tubeless mode was challenging. (One bicycle store, suggested that I return the tire because it was too loose on the rim. I thought this was bad advice but didn't wanted to challenge an expert in bikes. Another bicycle store charges $11.00 to blast air and inflate tubeless tires, which I suppose is perfectly reasonable; still, I would like to have the tools and skills to do this stuff on my own.) So, I decided to get my own damn compressor and learn how to do this.<br />
<br />
I followed this technique and the tires inflated and snapped into my <a href="https://www.dtswiss.com/Components/Rims-Road/R-460">DT Swiss 460R rims</a> beautifully. As best I can remember, I followed these steps:<br />
<ol>
<li>Get a compressor (and ear protection);</li>
<li>Make sure the tape job is beautifully done (on my rims I used 21 mm <a href="https://www.compasscycle.com/shop/components/rims/stans-tubeless-rim-tape/">Stans Tubeless Rim Tape</a>); </li>
<li>Fill a spray bottle with soapy water;</li>
<li>Take the valve core out;</li>
<li>Spray the tire bead and rim with soapy water; </li>
<li>Put the tire on the rim; </li>
<li>While wearing ear protection, start the compressor, and wait there is sufficient pressure; </li>
<li>Blast the tire with air - behold: the tire inflates, and snaps to the rim! </li>
<li>Let the air out and take off 4 inches of tire;</li>
<li>Dump 2.5 oz. of sealant (Orange Seal) into the tire;</li>
<li>Put the tire back on the rim, being careful to not spill any sealant; </li>
<li>Blast the valve with air - behold: it inflates! </li>
<li>Put the valve core back on the valve; </li>
<li>Take out your hand pump and pump the tire up to 55 psi (the recommended max is 60 psi; with tubes, the recommended max is 90 psi); </li>
<li>Bounce the tire around and spin the tire around; </li>
<li>Lay the tire down so that it rests horizontally (alternate sides); </li>
<li>Wait 10 min.;</li>
<li>if count > 5 goto 20; </li>
<li>Goto 15; </li>
<li>Put away the compressor, trying not to hurt your back; </li>
<li>Be very happy :). </li>
</ol>
<div>
If you need a damn compressor to inflate your tubeless tires just let me know. Perhaps, this <a href="https://www.specialized.com/us/en/accessories/17pumpfloorair-tool-blast-117288/117288">Air Blaster</a> or <a href="https://www.competitivecyclist.com/airshot-1.15l-tubeless-inflator?skid=ASF0001-ONECOL-ONESIZ&CMP_SKU=ASF0001&MER=0406&CMP_ID=PLA_GOc014&mv_pc=r101&utm_source=Google&utm_medium=PLA&CSPID=0914&mr:trackingCode=1C851BA7-21CD-E511-80FA-0050569475F3&mr:referralID=NA&mr:device=c&mr:adType=plaonline&mr:ad=185055529571&mr:keyword=&mr:match=&mr:tid=pla-111343437858&mr:ploc=9033260&mr:iloc=&mr:store=&mr:filter=111343437858&gclid=CJWG4OPYqdQCFQhrfgod74wAZA&gclsrc=aw.ds#review">Airshot</a> are better solutions. I like their elegance - perhaps something to investigate in the future.<br />
<br />
I'll be riding the tires at a little under 45 psi. </div>
<div>
<br /></div>
<div>
Meanwhile, I've been enjoying my riding and thinking about the monster climb (6 miles at more than 8%), the beautiful ride along the ridge, and so on. Also, I'll be on the lookout for those massive potholes that might one day eat an entire bicycle and rider, about mile 38 where a seasonal stream crosses the road, under some trees, and we go to the left, climbing to the highest point of the ride.<br />
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDq4oO6D3n_kjEWJWSX7P_edL7cknX2tha8aobT1qa-6MtZP6V4tnV1_i2zgv0jH4LKBp2KClDAuj2rt4qVyhtlHPtNA8MSD9Lb31SJJU_pQyhWu74pSjQo6XPMBKZBbvRYaKXLJTKgJLG/s1600/mountain5.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="245" data-original-width="1212" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDq4oO6D3n_kjEWJWSX7P_edL7cknX2tha8aobT1qa-6MtZP6V4tnV1_i2zgv0jH4LKBp2KClDAuj2rt4qVyhtlHPtNA8MSD9Lb31SJJU_pQyhWu74pSjQo6XPMBKZBbvRYaKXLJTKgJLG/s640/mountain5.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gran Fondo Ellensburg profile - see <a href="http://rideviciouscycle.com/events/gran-fondo-ellensburg/">course</a> at Vicious Cycle.</td></tr>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-63906172079675644462017-05-29T20:01:00.001-07:002017-06-05T18:49:32.144-07:00Gran Fondo Leavenworth 2017: Ride Report <a href="http://rideviciouscycle.com/events/gran-fondo-leavenworth/">GFL</a> 2017 was terrific. A great day to be out riding. Sunny and warm all the way! (GFL 2016: <a href="http://myraleighsupercourse.blogspot.com/search?updated-max=2016-06-09T09:38:00-07:00&max-results=10">report</a>.)<br />
<br />
The beginning was a "neutral start" (its not a race, of course). We rode out to Eagle Creek road (112), with Jake driving a moto. This was followed by a steady ride up to the start of gravel at Van Creek (NS 7520). At that point all was well. I was warmed up and feeling relaxed and enjoying the day. Segment #1 finished (12 miles).<br />
<br />
On the gravel, I found a good gear and just relaxed. As the climb steepened, the group spread out. I kept at it - the sensations were good. Frequently, I found solid sand at the side of the road that was smooth and seemed to roll better than the middle of the road on the car tracks. Once at the top, I slowed a little to eat two rice cakes and drink a bottle. There were a couple of patches of <a href="http://rideviciouscycle.com/wp-content/uploads/2013/01/IMG_8491.jpg">snow</a>, one of which I had to run through. All continued to be well. Segment #2 finished (18 miles done; about 3,000 ft climbed, from about 1,044 ft. to 4,100 ft.).<br />
<br />
The downhill was fast and quite smooth. Two riders went went by me, one at <i>tremendous</i> speed. Wow! I went by the first aid station. No stopping. I had lost my empty bottle on the way down (bummer) and my other bottle was 1/2 full. Segment #3 finished (25 miles done).<br />
<br />
I kept riding. Shortly after eating another rice cake and finishing my second bottle, Brig Seidel and, I think, David Visser came up to me. The three of us worked together, taking 30 sec. turns. We turned right at Ardinvoir and went down the valley on 19 toward Entait. We were making good progress and were getting closer and closer to a group head of us. Just as we made contact with that group, a group of four or five riders came up to us. So, as a group of 12 or so we arrived at Entait. Segment #4 finished (39 miles done).<br />
<br />
Brig Seidel gives a <a href="http://rideviciouscycle.com/inside-gfl/">lively and fun account</a> of this ride from Ardinvoir to Entail - and, indeed, for the whole tremendous ride!<br />
<br />
I drank a bottle of water. Filled my bottle with water and put a small bottle of Gatorade into my pocket. And, I took off along 97. Shortly thereafter the group of 12 or so re-formed on 97. At this point, I was extremely happy since I wouldn't be fighting the wind alone and I was in a group of riders which, of course, is awesome!<br />
<br />
But, alas, stuff happens. As we were riding on 97, I noticed a good number of rocks. Some were fairly big. All were ugly. We were, being polite riders, pointing them out to each other. Last year I recalled seeing them too.<br />
<br />
While I was acutely alert to the danger, I somehow managed to run over a rock on my back wheel. I didn't see the rock. But, I did feel and hear it. Where did that come from? There was a tremendous bang and the tire was flat almost immediately. Bad luck or what!<br />
<br />
My guess was that I had slashed the tire and that my day was over at about mile 43. I stopped peddling and kept my hands off the breaks. The riders went by me and off into the distance. Fortunately, I was able to control the bike and not cause anyone near me too much trouble.<br />
<br />
I stopped, got out a tube, blew up the tire. That worked. I noticed that the wheel was still true. That was good. Just as I was finishing up, a group of three riders went by me. I jumped back on the bike and started riding hard. After about five minutes or so I got up to the group. This fairly short effort was by far the hardest all day. And, all was well again because I was able to comfortably ride with this group, taking turns along 97.<br />
<br />
We got to Swakane Rd. and I started big climb #2 - the infamous Swakane Canyon; my first time up. I tried to get into a solid pace. The terrain was highly varied, from hard rocky rocks, to sandy bits and pieces, to loose rocky rocks, with flat sections and ups and downs. I found it quite hard to get into a rhythm. And, I found myself grinding on some of the steep pitches and lallygagging on the flatter parts. I felt good but where was my rhythm? I have a lot more to learn about riding that kind of road.<br />
<br />
I made good progress. I got to the aid station and filled my bottle, and I kept going. I had passed perhaps five people on the way up and I was passed by one rider. Then, towards to the top I went by Brig. I checked in and he said that he was "good." From the aid station onward, I found it extremely difficult to keep the momentum going - each up and down seemed to sap energy and there were a couple of short climbs that seemed very, very steep. Anyway, I made it to mile 64 or so (big climb #2, segment #6, about 3,000 ft done, from about 730 ft to 4,000 ft.).<br />
<br />
I started riding downhill. Not knowing what was ahead, I rode conservatively. Yet, I went around a corner and my front wheel came out from under me! I was on the ground on my right side before I knew what had happened. Bummer.<br />
<br />
I think I landed on my shoulder first, then my head took some energy (thank you helmet). I think my hands were still on the bars when I landed, since both brake handles were messed up. I got up and checked things out. My arm and shoulder seemed to be scrapped and the bone below my ribcage was throbbing. Generally, the muscles on my side sore but my legs, back, head, hands (thank you gloves), and left side were okay. My jersey was not ripped and generally, all and all, I felt pretty good. So, I banged the brake handles back into place and continued. <br />
<br />
And, wouldn't you know, I almost ate it on the next corner. What was going on? It took a few more minutes, but I figured it out - my front tire was soft! I couldn't turn because it didn't have much air in it. Bummer. I pumped up my tire (alas, I lost my other cylinder of compressed air somehow).<br />
<br />
I continued. At about this point Brig passed me, saying "I'm on your left. Hmm. Actually, I'm on your right. Everything okay?" I said "yup - just great!"<br />
<br />
I continued. I think I realized that this was not going work. Yet, I also wanted to save the day and ride as best as possible. However, I found it extremely hard to control the bike and I started to use my back brake - which wasn't working so well since I sensed a big bump on the rim! More on that later.<br />
<br />
It was disappointing to see riders zoom past me. And, I felt envious. Still, I wasn't banged up too bad and I was coasting. That would have to be good enough.<br />
<br />
So, anyways, I stopped several times to pump up the tire. I got out of the twisty downhill part and onto some better quality smooth gravel when, alas, I got a flat on my back tire. So, I stopped and replaced the back tube with my second (and final) tube and I pumped up my font tire again. <br />
<br />
Jake stopped with his moto and asked if I needed anything. I said "nah - everything is great!" Which, to be honest, was more or less true! At this point, I decided: Let's call it a ride and get back to the finish safely.<br />
<br />
So, from about mile 66 to finish at mile 80 I road, basically, on a flat front tire. I thought about stopping to patch my second tube. I brought a patch kit but decided that perhaps limping back slowly and stopping from time to time to pump up the tire would work okay. Alas, it would have been better to stop and patch the tube and then continue. I think I would have given myself more style points for stopping and patching. Patching the tube would probably, actually, have been quite enjoyable in the nice weather. A woulda, shoulda, coulda situation. (Over the last 14 miles or so, Brig was about 40 minutes faster than me! Here are the <a href="http://rideviciouscycle.com/wp-content/uploads/2017/05/GFL-2017.pdf">results</a>.)<br />
<br />
All in all that was great day! Glad to be alive. And, glad to have worked the circumstances as best I could. My fitness was good and I felt good on the bike and it was wonderful being out in the countryside near Leavenworth with all the other riders. I enjoyed the snow, the little streams here and there, the sounds and smells of Swakane Canyon. I particularly enjoyed riding with Brig and David down to Entait. I'm lucky to be able to participate with such skilled and fit riders.<br />
<br />
So what did that rock do to my back wheel? Have a look. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu2rXpC7poDpv_msHs0bW4b0-79-srmlpW3JdeyN7YHjRUs-XfK6nGwnbgoC5iriEUShmY0KNxIt9sM-_6N4o905Iq_rB_Oml_Jsw8KZuAKEZZrOI4ctaeLNz-I8eHYZX_ju1-op8pZ8iH/s1600/busted+rim.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="507" data-original-width="832" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu2rXpC7poDpv_msHs0bW4b0-79-srmlpW3JdeyN7YHjRUs-XfK6nGwnbgoC5iriEUShmY0KNxIt9sM-_6N4o905Iq_rB_Oml_Jsw8KZuAKEZZrOI4ctaeLNz-I8eHYZX_ju1-op8pZ8iH/s400/busted+rim.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gran Fondo Leavenworth rim damage. I hit a rock at about mile 43.</td></tr>
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From the outside it deformed the rim inwardly (see left side of the figure). With the tire off, notice how the rock crushed the rim downwards such that there is no longer a shelf for the bead of the tire to fit to the rim (see right side of figure). No wonder the tire lost air quickly - the integrity of the interface between the tire bead and the rim was completely destroyed by the rock. No bending that back into place.<br />
<br />
Interestingly, too, that the damage is right beside the valve hole, a coincidence, I assume. The Compass Bon Jon Pass tire does not seem to have been damaged!<br />
<br />
With Gran Fondo Ellensburg coming up, I need a new wheel. I had a rim. So, following Roger Musson's superb <a href="http://www.wheelpro.co.uk/wheelbuilding/book.php">book</a>, I build a new wheel. I kept everything the same except for the new rim. The spokes should be fine. They had been worn into the hub so, according to Roger, no need to mess with them.<br />
<br />
To do this I taped the new rim to the old rim. I then went around, moving the spokes from the old rim the new one, carefully oiling the spoke holes and the ends of the spokes.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpYkMsaghPu7Wc3-rmq7Fp83rFyfE1f9QfesLeNDaCxh7gXwE_742HHBybRr3EeDOTT1Xwe2kP7IfLknQWXBFnvwyKeVCii3NtmkyP5Mb-K6HkuJJ4RuEGpWSlzmH145o_HvgwbBBKfwsL/s1600/new+rim+2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="754" data-original-width="954" height="315" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpYkMsaghPu7Wc3-rmq7Fp83rFyfE1f9QfesLeNDaCxh7gXwE_742HHBybRr3EeDOTT1Xwe2kP7IfLknQWXBFnvwyKeVCii3NtmkyP5Mb-K6HkuJJ4RuEGpWSlzmH145o_HvgwbBBKfwsL/s400/new+rim+2.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New wheel for Gran Fondo Ellensburg. Good-bye old friend; hello new friend. Note: Those circles on the green tape tell me where the valve hole is which is always a good thing to know. </td></tr>
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To the left in the figure, you can see that I have one more spoke to move over to the new rim. Thank you <a href="http://www.wheelpro.co.uk/wheelbuilding/book.php">Roger Musson</a> for this excellent technique. The spokes won't even know they are connected to a new rim, which can only be a good thing!<br />
<br />
Once the new rim was laced I got out my nipple driver and got to work. I focussed really hard on radial trueness by being as precise as possible with the nipple driver and my spoke wrench. Based on prior experience with these spokes and rim, once the nipple driver disengaged I loosened the spoke one full turn. That enabled me to lace all the spokes while also keeping them relatively loose which makes dishing the wheel and everything else easier.<br />
<br />
The wheel turned out great. I've pre-compressed the spokes and tried really hard to avoid spoke wind-up. But, we will see. When I ride the wheel there shouldn't be any pings. But, we will see.<br />
<br />
I need to get some new tape. And, I'll get a new valve stem. Then, I'll be ready to give the wheel a whirl. First I'll ride a short distance slowly. Then, I'll jump up and down on the bike for while. I'll ride a few miles and work my way up to some very hard braking on gravel. Hopefully, the wheel will react like the old one - solid. More to come ...<br />
<br />
Good to be building wheels. Good to be learning how to ride. Good to be alive. And, looking forward to Gran Fondo Ellensburg.<br />
<br />
Thank you <a href="http://rideviciouscycle.com/">Vicious Cycle</a> for a great ride at GFL and, generally, for all the bicycle awesomeness!!<br />
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Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8426999134106814493.post-32114315829921691272017-05-07T22:07:00.000-07:002017-05-10T13:04:41.867-07:00Training Update <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEinWaelNNmkDP7B-KlBIHbQMrYvP0y7_7O5RvCy7DYLjEyI9ybhmHEJezwkAL49QtJ5aq-RLANZDXz6ZD3qeTQrpq0oPrXWuGUBe42HS-DzJsEDj4aB6osmWzm_MGdnQIrLdxD1eBEo8L/s1600/training_hours.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEinWaelNNmkDP7B-KlBIHbQMrYvP0y7_7O5RvCy7DYLjEyI9ybhmHEJezwkAL49QtJ5aq-RLANZDXz6ZD3qeTQrpq0oPrXWuGUBe42HS-DzJsEDj4aB6osmWzm_MGdnQIrLdxD1eBEo8L/s640/training_hours.png" width="640" /></a></div>
<br />
Two weeks until <a href="http://rideviciouscycle.com/events/gran-fondo-leavenworth/">Gran Fondo Leavenworth</a>! Time to taper. So, next week (#19), I get to do about 8 hours and then 4 hours to be ready for GFL.<br />
<br />
The training over the last 18 weeks has been good. I've tried for a good deal of structure. Basically, two hard weeks followed by a recovery week. The complication was that on the 1st week of February I got the flu and I didn't do anything for 10 days. So, to try to "catch up," I did three weeks working up to 16 hr. Week #10 was hard - I got kind a grumpy there for a while with the cold, dark, rainy riding.<br />
<br />
I have found that the recovery weeks to be really good for feeling fresh and focussed. <br />
<br />
Generally, for weeks 1-14, I did one V02 Max interval workout on rollers, one long (3-6 hr) weekend ride, morning recovery rides (Zone 1) on my commute, and evening commutes of 45 min - 2 hr. Basically, I tried to keep my heart rate out of Zone 3 and Zone 4 - I've been trying to ride easy (recovery in Zone 1) or ride solid (endurance in Zone 2) or ride hard (intervals in Zone 5).<br />
<br />
For the V02 Max workout I began with 3-5 x (6 hard + 4 easy). Starting week #12, I've been doing 5-6 x (8 min + 4 min easy). If I get 40 min. in Zone 5, I call it a super great workout. <br />
<br />
I have found that my warm-up to doing these workouts is extremely important. I can't be lazy. During one session, for example, I warmed up for 15 min. in Zone 1 with two or three 30 sec. hard efforts. This was inadequate. I know this because when I tried to do the first interval I couldn't get to Zone 5; instead, my heart rate hovered just below zone 5. At first, I thought "bummer - I must be particularly tired or about to become ill." But, I persisted and the next interval followed the usual pattern: With a lot of effort, it took about 2 min. to get to Zone 5 and then I was able to stay there for 6 min. By the time I got to my 7th interval (I called the first one a "warm-up"), I got to Zone 5 in about 1 min. 15 sec. and I was able to stay there for the next 6 min. and 45 sec.<br />
<br />
My performance on the V02 Max workout seems to be highly sensitive to level of fatigue, amount of sleep, amount of stress, etc. For example, on the week before I got sick with the flu, I had a terrible time doing the intervals and I had to bail after 3 of 6 planned efforts. If I do two long days in a row (total of 6 hours) and then do the V02 Max workout, I can't get to Zone 5. If, however, I take an easy day before the intervals, things go much better. <br />
<br />
But, fascinatingly, I never really know how I'm going to do until I try. Some days, I start out feeling not so good and I get better; other days, I seem to feel good at the start but the efforts are pretty uncomfortable. All very interesting. Most recently, I have found that intervals 3-5 are easier than intervals 1-2. I wonder if that has something to do with being warmed up.<br />
<br />
There is so much to say about V02 Max intervals - each workout is filled with sensations, challenges, and accomplishments, part physical and part mental. The pain and success. There is a weirdness about looking at the heart rate numbers, the cadence, and the count-down clock: "four more minutes to go ... oh crap ... I better try to relax... Oh, still 3 1/2 minutes to go... oh crap I better try to relax, etc. ..."<br />
<br />
For weeks 15-18 I have increased the riding intensity while keeping the volume about the same with more work in Zone 3 and Zone 4. I've done, for example, a couple of hill interval workouts in Zone 3 and lower Zone 4; a couple of 60 min. efforts in high Zone 4 on flat terrain; and three sessions with 45 - 60 min. Zone 3 efforts on my long rides (in the best case I got 3 hours in Zone 2; 2 hours in Zone 3; and 1.5 hours in Zone 1). <br />
<br />
So, hopefully, these four hard weeks will consolidate the training, and allow me to ride well in GFL. I'm looking forward to the challenge. What's missing? Specificity - that is, long sustained climbs, long descents, and then again. The longest I climb for is about 10 minutes and 450 feet. Still, when I do climb I feel comfortable on the bike and I think I've done much more climbing this year than last year. And, most of my climbing has been very controlled - in high zone 2 and low zone 3.<br />
<br />
During my training, I've lost about 15 pounds (after gaining about 10 pounds November and December 2016). It's hard to know how much to eat. For me, I'm guessing that it's probably not good to be less than 145.<br />
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The <a href="https://www.compasscycle.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/">Compass Bon Jon 35 mm. tires</a> are awesome. They work beautifully in tubeless mode. I've been riding them with about 43 psi in the back and 40 psi in the front. Hopefully - fingers crossed - they will do well in GFL.<br />
<br />
Its good to be alive; its good to ride. I'm very lucky to have the opportunity to train for and ride in the Gran Fondos.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-70616537044042718562017-04-09T21:01:00.000-07:002017-04-23T21:47:21.135-07:00Bon Jon Pass Tubeless Set-up<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO432yXYxL0-2w6kEk3BEZ6GyzLOGGXcbzY-Cp1E64kOVjDidHos3WFi_me_Ewr31aIH-0MHZjACAdjkBaTHP0IY9EC_GhjXX4NoKMQyft81kf_bkMtCyzt9OYQXrFqz-U3sXc3Jp9CGWl/s1600/Tire-Pressure-Dimension20150820.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO432yXYxL0-2w6kEk3BEZ6GyzLOGGXcbzY-Cp1E64kOVjDidHos3WFi_me_Ewr31aIH-0MHZjACAdjkBaTHP0IY9EC_GhjXX4NoKMQyft81kf_bkMtCyzt9OYQXrFqz-U3sXc3Jp9CGWl/s200/Tire-Pressure-Dimension20150820.png" width="147" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Given my weight plus the bicycle<br />
weight and riding conditions,<br />
what is the optimal<br />
tire pressure?<br />
<br /></td></tr>
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I've been using <a href="https://www.compasscycle.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/">Compass Bon Jon Pass</a> 35 mm tires on <a href="https://www.dtswiss.com/Components/Rims-Road/R-460">DT Swiss R460</a> rims (18 mm inner and 23 mm outer width) for about 4 weeks now. With tubes and at 40 psi, front and back, the wheels have felt exceptional on the road and pretty good on nice gravel (Tolt Pipeline Trail and Snoqualmie Valley Trail).<br />
<br />
I have a bicycle tire pressure gage but evidently any gage's reading can vary by 15% (see <a href="https://janheine.wordpress.com/2016/08/22/minimum-tire-pressure/">discussion</a>, August 22, 2016, at Compass Bicycles). So 40 psi could be 40 psi +/- 6 psi, which could be a very meaningful difference but, hopefully, any error in accuracy is consistent. I suppose I should seek to calibrate the gage.<br />
<br />
Also of great interest: Given the supple casings of the Bon Jon Pass tire, 40 psi was probably too low of a tire pressure - a little higher, perhaps 45-50 psi, is probably better (see <a href="https://janheine.wordpress.com/2016/08/22/minimum-tire-pressure/">discussion</a>, March 9, 2016, at Compass Bicycles). That is quite high given my experience with Specialized Trigger tires in the Gran Fondos. But, that said, the Bon Jon Pass tires are likely more supple and so perhaps require more air pressure. <br />
<br />
The simple approach would be to pump some tubes up to 50 psi, ride conservatively on fast downhills, and be done with it. However, I've made it tricky because I want to get good performance (speed, reliability, and safety) out of the combination of rim, tire, and riding conditions. The big challenge is the riding conditions, which I assume to be 100 miles of 1/2 gravel and 1/2 road, with very, very fast descents, which expose you to pinch flats, and quite varied kinds of gravel (nice bits and deadly chunks).<br />
<br />
In the five Gran Fondos that I've done, I've had three flats - one flat on the road for unknown reasons (back tire), one pitch flat at high speed when I went over an unexpected creek bed too quickly (back tire), and a "burp" when I hit an evidently ordinary rock at very high speed (front tire). In 1/3 rides with tubeless setups I've not had problems; in 2/2 rides with tubes I've had problems.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNSHGuF6y9ofbfaoYuobQZqqSblO1XmO4FbZD6EFe-rEAAalQO2-ulUxUGQHexaGeS1PWjrvy4Ntb0TbCKYRwJBaq5nwmGAbEH1mXaxK48mpt-L1G1Nux796UVXbPGtGi8s21Gqf8WLtm4/s1600/thumb_IMG_0518_1024.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNSHGuF6y9ofbfaoYuobQZqqSblO1XmO4FbZD6EFe-rEAAalQO2-ulUxUGQHexaGeS1PWjrvy4Ntb0TbCKYRwJBaq5nwmGAbEH1mXaxK48mpt-L1G1Nux796UVXbPGtGi8s21Gqf8WLtm4/s320/thumb_IMG_0518_1024.jpg" width="107" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px; text-align: center;"><b>Compass Bon Jon Pass tires</b>. Note<br />
those black lines after about 50 hr of<br />
riding. Have I damaged the tire by<br />
riding low tire pressure?<br />
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<strike>See those black streaks on the tire (right). I think, perhaps, the threads that hold the casing together have been damaged. It is noteworthy that the black streaks do not appear on the front tire, suggesting there's an issue with the tire pressure. If the threads have been damaged, the tire is not likely to reliably hold air in tubeless mode - bummer. Anyway, as usual with these things, there is a lot to learn</strike>. <i>Update</i>: I was wrong. Those black lines are not related to casing. <span style="font-family: inherit;">I wrote Compass -- they were extremely helpful -- and they pointed out that the back streaks look like "aluminum oxide from the brake surface of the rim." True enough - a little water and elbow grease and they come right off. </span><br />
<br />
<strike>So, I'll pump them up to 45 psi and hopefully that will prevent further damage and,</strike> moreover, hopefully the tires won't stretch such that it rubs against the frame; alas, the tolerances are fine back there. Last year the Specialized Trigger 38 mm tires worked great until the back one stretched and began to touch the frame, although I think they are quite slow on the roads.<br />
<br />
The Compass Bon Jon Pass tires seem to fit the rims superbly. As I inflate the tubes, the tires make a sharp popping sound as they seat with the rim groove, and the tire shape with the rim looks, to me, really good. So, I'm hopeful I'll get them to work tubeless. But, alas, I do worry, since experts have reported frustrations and <a href="http://www.cxmagazine.com/compass-bon-jon-pass-extralight-gravel-tire-first-impressions-cyclocross-magazine-product-review">challenges</a> - and I'm not, dah, an expert.<br />
<br />
<i>Attempt #1</i> - Failure. I check my rim tape on my front tire and it looks pretty good to me. This tape worked in the autumn with Specialized Triggers 38 mm. Just in case, I put another piece of tape over the valve hole, seeking to get a good seal with the valve. I used <i>Stans Sealant</i> and, since I don't have a compressor, I used a handy compressed air cylinder that I carry on my rides. This method for putting a lot of air into the tire fast did not work - just a lot of sealant on the garage floor and a mess to clean up. The tire did not even get close to seating with the rim. I have found this method to work with the Specialized Trigger tires but no luck here. So, onward .<br />
<br />
<i>Attempt #2</i> - Success! I ordered some Orange Seal Tubeless Tire Sealant, and headed off to one of my favorite bicycle shops, <a href="http://www.counterbalancebicycles.com/front-page/">Counterbalance Bicycles</a>, which has an outside air compressor. The Orange Seal sealant is evidently better for these tires (see <a href="https://www.cxmagazine.com/compass-bon-jon-pass-extralight-tubeless-gravel-tire-review-35c">review</a> and <a href="https://janheine.wordpress.com/2016/08/22/minimum-tire-pressure/">discussion</a>, August 22, 2016 at Compass Bicycles). No need for soapy water. Instead I took the tube out while carefully keeping one of the tire beads on the rim. Once the tube was out, I put in the valve. Then, keeping the wheel horizontal, I put some sealant into the tire and brushed it around the bead and slobbered it around on the inside rim edge. Then, I put the tire back on the rim. I blasted it with air while jiggling the sealant around near the valve, and sure enough the tire filled with air and the bead made a sharp snapping sound as it popped into place on the rim. Magical. That worked on both wheels, quite easily, in pretty much the same manner. I inflated the tires to 50 psi and rode home. Three hours later the tires seem to be holding air just fine. Tomorrow, I'll lower the pressure and give them a whirl on my weekly long ride. <br />
<br />
<i>Update, April 15, 2017</i> - I filled the front and back tires to about 43 psi and I rode hard today on nice gravel. The Compass Bon Jon Pass tires are beautiful. They felt really good, both on gravel and then on road and vice versa. I noted that sensations on the transitions - seemingly, fast on the road, fast on gravel.<br />
<br />
The only problem, and its a big one, is that after 4 hours I needed to stop and blast the back tire with air. It went from about 43 psi to less than I suppose 15 psi (I couldn't quite see my gauge which I carried along with me). The front tire was great - I don't think it lost air or at least it was minimal. <br />
<br />
Hmmmm. From magical, to disappointed. I'm not sure where the tire is leaking - no obvious signs. I can press the tire inward and cause sealant leaks but that doesn't seem to be what is going on. I guess the next step is to watch it carefully and determine if it leaks when not being ridden. And, then, perhaps add more sealant and see if that makes a difference. Or, perhaps I should swap the tires and see if that makes a difference -- perhaps its the tape or valve?<br />
<br />
As it stands, because of the loss of air, the tires are probably not viable for GFL, which is a real bummer given how nice they are to ride. However, because they ride so well, perhaps I should simply stop every two hours and pump them with air. Ha! Or, perhaps I should ride with tubes at a fairly high tire pressure and ride very conservatively on the downhills to avoid high speed pinch flats. Neither of these solutions is very appealing.<br />
<br />
<i>Update, April 16, 2017</i> - Anyway, the next day, after about 18 hours, the tire is dead flat. So, with my stand-up pump, I easily bump it up to 50 psi. And then I checked the pressure every hour. Here's the sequence of readings, in psi, hour-by-hour for six hours: 50 - 42 - 33 - 28 - 22 - 15 - 10. So, during yesterday's ride, I started at 45 psi. Therefore, after about 4 hours, one would expect the tire would be down to less that 20 psi. This prediction seems to be about right, although I would imagine that air would leave the tire more quickly when riding than when stationary. <br />
<br />
I retrospect, I should have also recorded the pressure on the front time, which seems okay. I can say, however, that the front tire has gone from about 45 psi to 20 psi in 30 hours. So there is a lot of leakage but it is slower leakage.<br />
<br />
So, I think the next question is: Where is the air escaping? I see no obvious places. Is there a way of correcting the problem or have I somehow irreparably damaged the tire? (Note: The tire held air the first night.) If I have irreparably damaged the tire, how exactly did I do that? What should I learn for the next time? Could I have done anything differently? Was it an issue of tire pressure? I don't think so and I don't think my riding was out of the ordinary.<br />
<br />
I think the next step is to dump a bunch more sealant into the tire, pump it up, and see what happens. But, that will have to wait, alas, a couple of days ...<br />
<br />
Main conclusions: Tubeless tires are great; Tubeless tires are a pain in the ass; I want to make the Bon Jon Pass tires tubeless because they feel fast both on gravel and on the road.<br />
<br />
<i>Attempt #3, April 23</i> - Success!!! I contacted Compass and asked for some help diagnosing my troubles. We exchanged some e-mail and they generously considered my observations to be a "warrantee issue," and sent me a new tire. I though that was extremely nice, since I really didn't have clear evidence that it was a problem with the tire casing. <br />
<br />
Anyway, I re-taped the back wheel and dumped 2 solid ounces of sealant into the old tire. It inflated beautifully. I pumped it up to about 50 psi and the tire held air all night. Then, the next morning I lowered the pressure to about 43 psi and did a long ride and the tire held air just fine - perhaps losing 1-2 pounds over 24 hours. What was my mistake? Perhaps, I didn't use enough sealant or perhaps there was some problem with the tape job. <br />
<br />
Anyway, the tires feel very, very good. They feel fast and quite solid - if a little squirely at high speeds - on both gravel and road surfaces. So, with 4 weeks until Gran Fondo Leavenworth I believe I have an good tire set-up. Here's to hoping that I don't cut, stretch, or otherwise wear out these beautifully designed and manufactured tires in the next 4 weeks. Ha! Fingers crossed!<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-56819452003087658132017-03-25T20:26:00.000-07:002017-04-18T09:49:04.261-07:00Training Update <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA6K9YWiNYSAR0c6NwJdcDt4bW35STL7moXHvIUEOuRJnomGWnhBQRzgvYhH3nxLrn3_4AX6cR33JC6j6Z82MZysPbY_656SC3aItgMcdxlQQzkzbu8yyQBa1XlVCUDp1GtNQ5tWnOhwvh/s1600/thumb_IMG_0491_1024.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA6K9YWiNYSAR0c6NwJdcDt4bW35STL7moXHvIUEOuRJnomGWnhBQRzgvYhH3nxLrn3_4AX6cR33JC6j6Z82MZysPbY_656SC3aItgMcdxlQQzkzbu8yyQBa1XlVCUDp1GtNQ5tWnOhwvh/s640/thumb_IMG_0491_1024.png" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo_HBfCcxgAsXPDNtS88ukVG-uXzAe3Fw8to-HPu-JnQ0JwV_ePLo3ps2SaB17fKr1O-f0fiHKCMDaKQMtYUw9htsaX8k98-GFFoU_ESE12L3_BMzkZfCFD3CJ2H3EzUx2FqWlfY7iVBI8/s1600/thumb_IMG_0493_1024.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo_HBfCcxgAsXPDNtS88ukVG-uXzAe3Fw8to-HPu-JnQ0JwV_ePLo3ps2SaB17fKr1O-f0fiHKCMDaKQMtYUw9htsaX8k98-GFFoU_ESE12L3_BMzkZfCFD3CJ2H3EzUx2FqWlfY7iVBI8/s200/thumb_IMG_0493_1024.png" width="126" /></a>About 1.5 hr. into a 6.0 hr. ride. From Log Boom Park in Kenmore (<a href="http://your.kingcounty.gov/ftp/gis/Web/VMC/recreation/RegionalTrailsMap_2008_mapside.pdf">map</a>), I had ridden up and down along the <i>Tolt Pipeline Trail</i> and found my way to the <i>Snoqualmie Valley Trail. </i>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 <a href="http://www.bicycleclimbs.com/default.aspx?ClimbId=281&RegionId=1">horrendous</a>, averaging 14% for 0.5 miles and maxing out at 25%.)</div>
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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: </div>
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10 - 12 - 7.5 - 11 - 0 - 2 - 8 - 11 - 13 - 16 - 7 - 15 ...</div>
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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.</div>
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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:<br />
<br />
... 17 - 8 - 14 - 14 - 10 - 14 - 8 - GFL </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS6CfVKuhXnEcATO3qxJWSAwn7wNqp1K0t-Xh-02YixxVb6NeBX3gR4yYDoPN9XsTPn8RTJZCfSIn6bwCP16W-F0eyum7d4CVFByuLw8eedLjky700-3x-nRg49i4bKt9lV5dSw7fNq5ju/s1600/thumb_IMG_0521_1024.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS6CfVKuhXnEcATO3qxJWSAwn7wNqp1K0t-Xh-02YixxVb6NeBX3gR4yYDoPN9XsTPn8RTJZCfSIn6bwCP16W-F0eyum7d4CVFByuLw8eedLjky700-3x-nRg49i4bKt9lV5dSw7fNq5ju/s320/thumb_IMG_0521_1024.jpg" width="320" /></a></div>
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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 <a href="https://www.compasscycle.com/shop/components/tires/700c/compass-700cx35-bon-jon-pass/">Compass Bon Jon Pass</a> tires (35 mm). (Review of extra light version here: <a href="https://www.cxmagazine.com/compass-bon-jon-pass-extralight-tubeless-gravel-tire-review-35c">review</a> and <a href="http://www.bikeradar.com/us/road/gear/article/compass-bon-jon-pass-tires-first-look-49012/">review</a>.) The tires seem to fit very well on my <a href="https://www.dtswiss.com/Components/Rims-Road/R-460">DT Swiss R460</a> rims. The clearance on the back is good with perhaps 1.5 - 2.0 mm between either side of the tire and the frame. </div>
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I've been riding them at 40 psi, with tubes; they feel exceptional on the road. On S<i>noqualmie Valley Trail </i>gravel and at high speed on the <i>Tolt Pipeline Trail</i> they feel good. How will they do on rough, crappy gravel, where the danger of cutting the sidewall is ever-present? Not sure.<br />
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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.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxPfOb5JzaiwfddJOfzyASUZ3XIwMGEkmyySR3UvevyvJj_mfbrMDw1CJYECqBkWH6Rkck9VG23E0TJOhkYZhiZAglCQ4sHhyEBNoeMmnK9iPdlTFfvUZ4z8wGV5-0fKHbuPPVjG1Mz9BN/s1600/thumb_IMG_0522_1024.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="119" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxPfOb5JzaiwfddJOfzyASUZ3XIwMGEkmyySR3UvevyvJj_mfbrMDw1CJYECqBkWH6Rkck9VG23E0TJOhkYZhiZAglCQ4sHhyEBNoeMmnK9iPdlTFfvUZ4z8wGV5-0fKHbuPPVjG1Mz9BN/s320/thumb_IMG_0522_1024.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwhdQNuzKfarDm_GSkQYHGuGQ1c8mYbmbI4_6u0Pij3jD44KpwVQrtkqJqY_oCKTeoz7Zm2VXdAQOY-hT0HPY34L6E3CLdw9PaImSTlgPj1I5RJ1_oRG0Ggz100zRAfEC77MP4NC9S1y1P/s1600/thumb_IMG_0518_1024.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwhdQNuzKfarDm_GSkQYHGuGQ1c8mYbmbI4_6u0Pij3jD44KpwVQrtkqJqY_oCKTeoz7Zm2VXdAQOY-hT0HPY34L6E3CLdw9PaImSTlgPj1I5RJ1_oRG0Ggz100zRAfEC77MP4NC9S1y1P/s320/thumb_IMG_0518_1024.jpg" width="107" /></a><span style="text-align: center;">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. </span><br />
<span style="text-align: center;"><br /></span>
<span style="text-align: center;">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 :). </span><br />
<span style="text-align: center;"><br /></span>
<span style="text-align: center;">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 <i>and</i> roads. (Very <a href="https://janheine.wordpress.com/2017/01/30/why-we-dont-make-gravel-tires/">interesting discussion</a>, January 30, 2017 at Compass Bicycles on gravel tires.)</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBe_iOlnVqN-MAPuPyLdcRGscjg51n6iQYU_AdceCB-3Y1Dk6bIm7v0sVaIAV4vU8BJW8Ny7v7a4jOvRDdbJLGjkJe7AKgOAdSG6-xwMr_DaPqRENEIXfXH_CrzVArHWQqu2WOwLDmslc5/s1600/IMG_0392.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBe_iOlnVqN-MAPuPyLdcRGscjg51n6iQYU_AdceCB-3Y1Dk6bIm7v0sVaIAV4vU8BJW8Ny7v7a4jOvRDdbJLGjkJe7AKgOAdSG6-xwMr_DaPqRENEIXfXH_CrzVArHWQqu2WOwLDmslc5/s320/IMG_0392.jpg" width="232" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Riding and Being, January, 2017, Carnation, WA.</td></tr>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-69009420051917212922017-01-02T12:25:00.000-08:002017-01-02T22:39:18.587-08:00Ten Riding Goals for 2017<ol>
<li><i>Ride safely, be well, be in the flow. </i>I'm lucky to be alive. To be able to peddle is a gift. I'm lucky. So, I'll be appreciative; I'll be mindful and focussed in all the riding. Every time I set out for a ride I know I'm at risk. I'll manage the risks as best I can. </li>
<li><i>Gran Fondos</i>. Ride all five 2017 Vicious Cycle Gran Fondos with focus and Ă©lan. Try to get within 10% of the top riders. Try to peak for Gran Fondo Leavenworth and Gran Fondo Ellensburg - and seek out that effortless feeling. </li>
<li><i>Snoqualmie forest roads and nearby surroundings.</i> Learn about the gravel roads in the Snoqualmie Forest. Get out with a group and have fun. </li>
<li><i>Weight to 146 pounds. </i>Keep weigh under 150 pounds in October - January. Aim to be at 146 pounds in March. Hard but give it a go.</li>
<li><i>Core strength and flexibility</i>. Work hard at core strength and flexibility. Get a core check-up in the autumn and establish some specific goals for improving core strength and flexibility. Learn some new exercises and add variety. Done - thanks to <a href="http://www.corporesanopt.com/about/">Kari Studley</a>, who is just amazing! Contact her at <a href="http://www.corporesanopt.com/">Corpore Sano</a>. </li>
<li><i>Position and bio-mechanics and peddling</i>. Would new road shoes and cleats be helpful? Is my position on the Super Course and on my road bike okay? Any changes needed? Good to go for this year - thanks to <a href="http://www.corporesanopt.com/about/">Kari Studley</a>.</li>
<li><i>Peddling</i>. How does one peddle well? A major difference between superb riders and ordinary riders is evidently <a href="https://soundcloud.com/user-562497687/fast-talk-why-arent-you-a-pro">neuromuscular efficiency</a>. Can I improve my efficiency with better peddling technique and better position on the bike? Is 80-90 rpm on long climbs possible? That seems like a ridiculous hard. Do I have the physiology for that? Can such peddling help save energy for the second big climb? Learn some exercises for improving my peddling: </li>
<ol>
<li>Peddle from the hips. </li>
<li>Do one-leg peddling practice at the beginning of the morning commutes when I'll be relatively fresh. </li>
<li>Follow in the British Cycling <a href="https://www.britishcycling.org.uk/zuvvi/media/bc_files/sportivetrainingplans/20_MINUTE_WARM_UP.pdf">warmup routine</a> with discipline prior to interval work on the rollers and when riding in-doors. </li>
<li>Work at leg speed during long base miles. Incorporate some slow and fast peddling repeats on long hills, aiming to be in Zone 2 or low Zone 3. </li>
<li>Explore how a trainer can complement the rollers for indoor interval work and peddling practice.</li>
</ol>
<li><i>Structured training and specificity</i>. </li>
<ol>
<li>Aim for about of 12 hr/week (about 550-600 hr/year). </li>
<li>Do the morning fasted commutes, which I had good experience with last year. There is evidence that they seem to work - see <a href="https://www.britishcycling.org.uk/knowledge/nutrition/article/izn20150818-All-Cycling-Fasted-Morning-Rides-0">British Cycling</a> and this fascinating <a href="https://www.ncbi.nlm.nih.gov/pubmed/20837645">report</a>.</li>
<li>Follow a more structured training plan whereby I improve (1) My endurance (e.g., 6 hr rides in Zone 2); and (2) My threshold power (e.g., intervals: 8 min. in Zone 5 with 4 min. recovery).</li>
<li>Figure out how to train with more specificity for multiple long gravel climbs and descents. Pretty simple, I think: Include more climbing in Zone 2 during the base miles; Do some intervals on the hills. </li>
<li>Do the following polarization: <i>Week #1</i>: Hard (2 interval sessions+1 long ride+1 rest day); <i>Week #2</i>: Volume (1 interval session+1 long ride+1 rest day); and <i>Week #3</i>: Recovery (1 interval session + 1 long ride + 2 rest days); and then repeat. Last year I felt like crap when trying to consistently do two interval works per week. Perhaps, this kind of pattern, inspired by this truly fascinating <a href="http://journal.frontiersin.org/article/10.3389/fphys.2014.00033/full">report</a> and and my experience with weekly intervals last year, will be more manageable and lead to good physiological adaptations. </li>
<li>Prior to tappering for GF Leavenworth, do some hard, long efforts (e.g., try for 3 hr in Zone 4 - is that possible?). While I think last year's training was generally good, I don't think I was ready for the long, hard efforts - that was too different in comparison to my training routines. </li>
</ol>
<li><i>Bike handling and high speed downhills</i>. Get a better sense for my limits when going fast on the way down. Improve bike handling and efficiency in varied terrain. </li>
<li><i>The Super Course</i>. Attend to the details related to tubeless setup, wheels, hubs, brakes, drive train. Is it time for a new seat? Tires and tire pressures - figure it out. </li>
<li><i>Investigate frame options</i>. See what options exist for a light steel frame, which takes 40 mm tires, 11-speed, etc. Is it time to consider disc brakes? What challenges arise when building wheels with disc brakes? Such a bike might be a nice thing for 2018. </li>
</ol>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-11208971195398779512016-09-26T12:52:00.002-07:002016-11-30T22:55:51.805-08:00Gran Fondo Winthrop 2016: Ride Report<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJrqefpJAXYQRD-pOT81zh9osVmTXD96QOqnPG-Cnlm0ns8VplcOV33XApC3NSr2LS1ecIut5vTWNGUhgiUkMFRSGV1FaSzolKY7rG5RH9L4MDbuloS0EvdIhoM8XxelYGeX72i9yJpVFb/s1600/thumb_IMG_0175_1024.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJrqefpJAXYQRD-pOT81zh9osVmTXD96QOqnPG-Cnlm0ns8VplcOV33XApC3NSr2LS1ecIut5vTWNGUhgiUkMFRSGV1FaSzolKY7rG5RH9L4MDbuloS0EvdIhoM8XxelYGeX72i9yJpVFb/s320/thumb_IMG_0175_1024.jpg" width="320" /></a></div>
<a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">Vicious Cycle Gran Fond Winthrop 2016</a> was superb. Beautiful photographs here, on <a href="https://www.facebook.com/319228014409/photos/a.10154692157554410.1073741872.319228014409/10154692157814410/?type=3&theater">Vicious Cycle Facebook</a>.<br />
<br />
When I woke up in Winthrop, the thermometer read less than 40 degrees, under clear skies. At about 6:30 AM, I had coffee, oatmeal with Greek yogurt, and walnuts, and a banana. I went back outside. I pumped up the tires - about 37 psi in the front and about 43 psi in the back. Under my seat I put a toolkit, which consisted of a tube, a patch kit, a piece of plastic and tape in case of a cut tire, and two C02 cylinders. I also secured a small pump under my seat. I put two bottles on the bike, one Gatorade and one water. I went back inside and filled the pockets of my cycling jersey with two <a href="https://www.britishcycling.org.uk/knowledge/nutrition/article/izn20150612-Rice-cakes-0">rice cakes</a>, two cliff bars, a caffeinated shot block, two energy jells, an extra tube and a C02 inflator. (When I finished Gran Fondo Winthrop I still had one of the cliff bars and the two energy jells.) <br />
<br />
I wore knee warmers, a cycling hat, ordinary bicycle gloves (in case of a fall and to help absorb road shock), and a long sleeved jersey on top of a a very thin layer. I also wore a watch. Not wanting to be distracted by heart rate information, I didn't wear a heart rate monitor. (I don't ride with a digital map/device. I don't want the distraction.)<br />
<br />
I said good-bye to Kara and I rode about one mile to the start - in tights and an extra jacket - and I got my number.<br />
<br />
At 7:45 AM I had a 20 oz. Gatorade, took off my tights and extra jacket. I waited at the start line and started to shiver. I always shiver at start lines.<br />
<br />
We took off under a beautiful blue sky at 8:00 AM and the sun was flowing through the trees and lighting up some of the hills while the rest of the hills were in shadows. The initial pace was brisk but not too fast and I started to warm up, and after about 8 miles, I suppose, all was well and I hadn't taken any wind.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiki2dnw45wh5eoAnE1AleKIc6HDu4hsiPZ9SMxZ6KWPwzjehZUjNL9HFzLkeUnvBUEqGU-Yt5wPm8Vj6Y3n3MpBtA8w0uLlw9tqHflS2OlzscKCwcpkULKF8i28KxdB9jvrKQ4nsO64T1G/s1600/winthrop+pic.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiki2dnw45wh5eoAnE1AleKIc6HDu4hsiPZ9SMxZ6KWPwzjehZUjNL9HFzLkeUnvBUEqGU-Yt5wPm8Vj6Y3n3MpBtA8w0uLlw9tqHflS2OlzscKCwcpkULKF8i28KxdB9jvrKQ4nsO64T1G/s320/winthrop+pic.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From <a href="https://www.facebook.com/319228014409/photos/a.10154692157554410.1073741872.319228014409/10154692157814410/?type=3&theater" style="text-align: start;">Vicious Cycle Facebook</a><span style="font-size: small; text-align: start;">.</span></td></tr>
</tbody></table>
As the climb started to steepen, I found myself alone, trying to find a good pace. And, I did find a good pace but I think it probably was just a little too hard. I stayed with it and, alas, rode alone. I passed a group of riders; then, a little further up a couple of riders went by me. At aid station #1, I picked up a bottle of water and continued. And, I was feeling quite good.<br />
<br />
The last pitch to the top of climb #1 was steep but the bike worked well. In my 34x32T I got over the pass (without walking this year) and headed down, fast, but controlled, and I think fairly safely. But, who can tell? I just don't have a good feel for my limits. A couple of times, I found that I was going faster than I could react to the changing and very rocky, rutty, and bumpy conditions. And, so I slowed down. To my mind, the roads were extremely rough.<br />
<br />
I road the up and downs (segment #3/6) quite well, passing three or four people and being passed by a couple of people. I tried to be gentle and to save my energy but it was challenging. On the last tough uphill, I lost my balance on some loose gravel. I had to put my foot down and walked for 20 meters. Bummer. But, okay. On the sharp downhills I rode conservatively. It was on the third downhill, I think, that Jake went by me on his moto and a rider followed Jake's line (very close the left slide of the road), at very high speed. I was amazed at how fast he was prepared to go. I wonder what advantages his wheels, tires, frame, and brakes might have given him (compared to my set-up). There was no way I could do what he did.<br />
<br />
Once down and then up and over the creek bed (where I flatted last year), I rode the long downhill at a steady and fast pace, trying to get a feel for the conditions. Again, when I found that I was going so fast that I couldn't react to the changing conditions, I slowed down. At no time did I feel that my front tire was about to wash out. So, that was good. But, who can tell until it washes out and its too late. Still I worried I would hit some big ruts and rocks and loose balance or control. Fortunately, that did not happen. I felt rocks crash hard into my rims three or four times; but, not burping.<br />
<br />
For most of the downhill I was on my brakes constantly. On and off. On and off. And, my hands started to ache. My arms were sore and I recognized that I needed to be cautious. I might not be able to react, simply (or obviously) because I was too tired.<br />
<br />
Once on the pavement, the riding was fast and solid. I was able to see and avoid the bad patches; although, I had a hard time eating and drinking. <br />
<br />
I got to aid station #2 in Conconully and took a banana and filled one bottle. Sadly, by this point, I had only drunk three bottles - 20 oz. of Gatorade at the start and 40 oz. of water. I was in the hole by at least one bottle. (I had eaten my two rice cakes and one bar, so that was good.) On the uphill efforts, it was basically too hard to drink; on the downhills I was concentrating and I didn't feel safe. Unlike training, where I drink a lot, I probably wasn't sufficiently hydrated by aid station #2.<br />
<br />
After the aid station, I peeked at my watch. It was 11:56. I was a little less than four hours into the ride. I had ridden 48 miles and climbed about 6,000 ft. I was tired. The legs were kinda done. Indeed, I would never, ever, ever do a training ride at this level of intensity over four hours (I can't imagine what the heart rate monitor would have to say about the day's effort at this point).<br />
<br />
Now, I had about 17 miles and about 4,000 ft. of climbing ahead of me to the top of the pass (segment #5/6 for the day) and then another 24 miles back down the valley. I ate 1/2 of the shot block (caffeine included) and I drank a bottle of water, and I tried to find a good rhythm. As I went up the paved part of the climb, one guy flew by me at a fantastic pace. Beautiful peddling. Very impressive. I went by another guy from 20/20 and we encouraged each other. Up a head I saw the colors of Brig Seidl's jersey and two other guys further up the road.<br />
<span style="font-family: "helvetica"; font-size: 9px;"><br /></span>
I kept the rhythm and closed on Brig's wheel. I seemed to be doing fine. And, for a moment I thought I would congratulate Brig on his excellent writing - I've enjoyed his posts on the V<a href="http://rideviciouscycle.com/blog/">icious Cycle Blog</a> very much. However, I thought the better of it; the circumstances just didn't seem appropriate.<br />
<br />
Anyway, Brig's peddling rhythm was much better than mine. As I slowly started to slip off his wheel, I would put just a bit more effort into it. I tried to resist. That worked for a while. But, Brig just kept peddling. And, soon enough, I recognized that this wasn't going to work. I needed to find my own pace, since I figured I had at least 12 miles until the pass. So, I stopped trying to resist. I slowed just a little I suppose and Brig went away, up the hill. That, I think, is an example of a little difference of aerobic efficiency.<br />
<br />
<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">(<b><i>Update</i></b>: Brig's writing about this episode caused my wife to laugh and laugh. Thanks for that Brig - makes all the training worthwhile even more so than it already was. For me, Brig's account very well captures the spirit of this project. Brig writes: </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;"><br /></span>
<i style="background-color: white;">"... <span style="color: #404040; font-family: sans-serif; font-size: 16px;">But about 20 minutes later while we were still on the asphalt I perceived the presence of another gadfly approaching my rear wheel. And is that the clunky sound of vintage down tube shifters I hear? Has that relentless fiend from a different era, David Hendry, caught me on his 50 year old Raleigh? I dared not look back at this specter whoever it was. When you are mentally and physically vulnerable in the early stages of the last big climb it does not help your state of mind to see a bike that looks like it has been plucked from a case at the Smithsonian cruise past you with some grinning hellcat aboard. So I continued." </span></i></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #404040;"><br /></span>
<span style="background-color: white;"><span style="color: #404040; font-family: sans-serif; font-size: 16px;">See Brig's superb writing about Gran Fondo Winthrop 2016 here: </span><a href="http://rideviciouscycle.com/blog/">http://rideviciouscycle.com/blog/</a></span></span><br />
<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">) </span><br />
<br />
Anyway, I climbed and climbed, trying to be as efficient as I could. I attended carefully to the road as the gradient ebbed and flowed and as the gravel changed a little bit here and there. For most the climb I was in 34x25T; on the steep parts I was in a 34x32T.<br />
<br />
Toward the top, one guy from 20/20 (I think Aaron Ambuske) flew by me with beautiful peddling. Just below the top of the pass, I ate the other half of the shot block and finished my last bottle. So, including the 20 oz. at the start I had finished five bottles and I was about to hit six hours of riding.<br />
<br />
I got over the top of the pass. On the short flat bit, I peeked at my watch for the second time that day -- unbelievably, it read 13:56. It was precisely 2 hours since I had last looked at my watch. Therefore, it had taken me about two hours to do big climb #2 (segment #5/6).<br />
<br />
However, the finish line was still 24 miles away, about 4,600 ft down in the valley (segment #6/6). So, I said to myself: "under 7 hours is perhaps possible, but follow the plan. Don't do anything stupid. Danger lurks at every corner and on every section of washboard (numerous)."<br />
<br />
I tried to brake safely and efficiently. My hands and arms were dead. I had trouble modulating the breaks. I thought: Hey, perhaps I could just take a break and not brake for while and give my arms a rest. What a stupid thought!! My back was sore and I found that I was not sitting on the bike very well. I wasn't relaxed. That's got to be risky, more likely leading to a mistake. I tried to relax but my back and arms just weren't up to the task (just like last year!)<br />
<br />
The washboard was a killer but the bike was cornering well and I've learned that going fast on washboard can be better than going slow. After 4 miles I went by aid station #3. No stopping. After all, I was trying for a sub 7 hour ride, and, all things considered, it seemed to be going well. From time to time, when the washboard got really bad I slowed way down and then let the bike go again until I started to bounce too much and I couldn't take it any more and I slowed down again. As I descended, it didn't get any easier. After the aid station on the very bad washboard Warren Cornwall absolutely flew by me. Unbelievable skill! (I later learned that he was running 24 psi in the front tire and 25 psi in the back. Is that the secret?)<span style="font-family: "helvetica"; font-size: 9px;">l</span><br />
<br />
Finally, I went over the bridge and the pavement began. About 14 miles to go. Things got easier. Still, potholes and crappy pavement lurked all over the place. No longer were my arms dead, but I kept focussing. The peddling was good and I rode the little uphills and downhills fairly well, I think, trying to keep the momentum going.<br />
<br />
I got to the finish! I saw Karen and Eric, which was great!! I checked my watch for the third time and it read 7 hours and 2 minutes. Bummer - over 7 hours. Still, that was a good day!!! No flats. No crashes. Only one scary moment when I lost concentration for a bit and I got too close to the edge of some pavement on the last downhill. <br />
<br />
I said to the time keeper: "Bummer, right, I didn't break 7 hours, right?" And, she said "nah - you got 6:58." So, sillily, I felt that the day was extra awesome! Officially, I got 6:57:59, good for twelfth place - a very good day indeed, almost 60 minutes faster than last year. I guess my watch was a little bit ahead on the day. (After I lost Brig's wheel, he kept going and he came in with a time of 6:48:03, good for 7th place. Great climb, Brig!) Results <a href="http://rideviciouscycle.com/wp-content/uploads/2016/09/2016-GFW.pdf">here</a>. <br />
<br />
The winner, Evan Plews, evidently rode a <a href="https://www.facebook.com/evanplews?pnref=story">single speed</a>. Really? How's that possible? How fascinating!!! That's insane. His time: 6:08 (about 14% ahead of me). He must know how to peddle really, really, really well. What kind of penalty - and I assume there was a BIG one - did he take on his very cool single speed? What was the gear ratio? That is simply beyond my comprehension. What don't I understand?<br />
<br />
(<i>Update</i>: I read on the Facebook that it was a 42x16T. That's insane. If we assume, 35mm tires and 700c rims and a cadence of 120 rpm, that gear will have you going about 25 mph and 130 rpm gives you about 27 mph). So, that explains why I didn't pass Mr. Plews on the first part. Ha! No kidding! On the uphills? If Plews were riding 70 rpm, he would be going a little more than 14.5 mph, 50 rpm would give him about 10.5 mph, and 40 rpm would give him about 8.5 mph. See <a href="http://bikecalc.com/">BikeCalc.com</a>. So interesting - what a performance! I'm so lucky to be able to be out on those roads with such amazing athletes. Okay, Mr. Plews: What were your tire pressures? And, how much did that bike weigh? And, did you find the roads a little rough? So many questions ...)<br />
<br />
So, back to reality so to speak, I learned a lot at Gran Fondo Winthrop 2016:<br />
<ol>
<li><b>Fun</b>. These rides are fun. </li>
<li><b>The wheels</b>. My hand built wheels came out of the ride just as they went into it. The tire set-up, which was causing me problems (previous post), worked. That was great. And, I had no flats. No burped tires. No lost bottles. No lost pumps. (See last year.)</li>
<li><b>Eating and drinking</b>. I need to find places on these Gran Fondos where I slow down for the purpose of eating and drinking. (That's what I do in training; hence, why wouldn't I do that in these rides.) That would be a better thing to do than not eating and drinking. It was a pretty stupid to eat and drink differently than I do in training. While I successfully ate and drank after climb #1 after the first little descent on the flat section, I would have been better off to slow (perhaps stop) somewhere at the top of downhill #1 to drink and eat. </li>
<li><b>Downhills</b>. I need to learn more about how to ride safely on the downhills. I'm not interested in going any faster. Part of the skill of riding downhill must be tire pressure. If I were riding on 10 lbs less air pressure (27 psi on the front and 34 psi on the back) what would the downhill experience be like? Would the riding be more secure? Would the washboard be better? How much benefit might one obtain by practicing the downhills 3-4 times prior to the ride and then scouting the downhills the day before the ride, so that you know quite well what is coming? My guess is that both of these factors - air pressure and specific knowledge for the downhills - would make a huge difference, giving a better margin of safety. </li>
<li><b>Uphill efficiency and tire pressure</b>. I think I was unnecessarily bouncing off rocks when climbing. My guess, on reflection, is that a lower tire pressure would make many of those rocks disappear and I be more efficient and loose less energy. The bouncing is just not helpful. I have a lot more to learn about tire pressure. </li>
<li><b>Pace and patience</b>. My goal was to get to climb #2 feeling good. I didn't meet that goal. I expended a bit too much energy early on. So, I could only survive climb #2 and not push it. So, while I was in the ballpark, I didn't have sufficient fitness to handle (or recover) from the effort at the beginning. </li>
<li><b>Core fitness</b>. I've learned that everything begins with planks, crunches, and bridges. More of that kind of thing is needed for next year. </li>
<li><b>Training</b>. I think the basic approach has been working. This is what I need to do: A little more volume and a little more intensity. That said, more importantly, I think I need more variation and rest within and, especially, across weeks. That will be a key goal for 2017: More variation; easier easy rides and harder hard rides. </li>
<li><b>The bike.</b> While steel is real, my 1969 frame is heavy. (I have yet to weigh it but I should. I've been worried if I knew how heavy it was I would be psychologically freaked out. Ha!) At this point in my fitness, I think a lighter bike and perhaps loosing 4 lbs (from 151 to 147) and staying there would be very helpful. In other words, I could easily get rid of a total of 8-12 lbs. Given my level of fitness, I think that would make a difference. </li>
</ol>
<div>
So, big thanks to Vicious Cycles. Superb organization. Superb terrain. Super riders. Loved the pizza. It's good to be alive - that was a lot of fun. Each of the rides I've done this year - Leavenworth, Ellensburg, and Winthrop - has been remarkable - great landscapes and tremendous challenge. Good fun. And, so much more to learn. Thanks Jake & co. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-27001973005990910822016-09-18T16:28:00.002-07:002016-10-03T23:41:37.048-07:00Gran Fondo Winthrop 2016: Getting Ready: Part II<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-OLhLoo-ZlGumQMqHmaPHA1ycCccqe8kaYHrsqIBIPlhF9AR-RS29k9eNcWJ-GsjeHkNqW3b85DnPcVGMn12XPiMB-OQycAj2_qctYqC7RQaxVcyATSyu0_7nxA0fWo91-qAFCnCfmsBd/s1600/Screen+Shot+2015-09-21+v3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-OLhLoo-ZlGumQMqHmaPHA1ycCccqe8kaYHrsqIBIPlhF9AR-RS29k9eNcWJ-GsjeHkNqW3b85DnPcVGMn12XPiMB-OQycAj2_qctYqC7RQaxVcyATSyu0_7nxA0fWo91-qAFCnCfmsBd/s640/Screen+Shot+2015-09-21+v3.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gran Fondo Winthrop <a href="https://ridewithgps.com/routes/10377698">Course Profile</a></td></tr>
</tbody></table>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Gran Fondo Winthrop is the last of my <a href="http://myraleighsupercourse.blogspot.com/2015/10/riding-goals-for-2016.html">riding goals</a> for 2016. Looking forward to a great day in a beautiful landscape. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">As I think about the ride, and based on last year's </span><a href="http://myraleighsupercourse.blogspot.com/2015/09/the-2015-gran-fondo-winthrop.html" style="font-family: arial, helvetica, sans-serif;">experience</a><span style="font-family: "arial" , "helvetica" , sans-serif;">, I've divided it into the following segments. Perhaps, under 7 hours is possible, though everything will have to go well, that is, very, very well. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Assuming reasonable weather, here's the plan: </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Eat breakfast at 6:30 AM. Drink a Gatorade at 7:45 AM. Go at 8:00!! Ride Hard. Ride Polite. Be Alive. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#1: Warmup</b> (8.6 miles, + 613 ft. of climbing) – Stay toward the front and don’t
take any wind. If people start fast and gaps open up, be patient, stay the course, and let someone else close them. Last year the initial pace put me above threshold a couple of times, which, with the jumping and slowing, was counter productive. If possible, I would like to avoid that. Eat a rice cake, before climb #1.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKC7eGhTI6gsqEOv1UfKMPqXbQEZSFLl9Mjy91gkZwodgeBc3D0UguwaANHXqEfQELq6HpxNrh2WzKpktFdLbP_9FnMozSgDmVa07sczCH61fkzUxzdXeD5O-WGQkpyq8m0T5KYXdjuhW/s1600/winthrop+back+of+hendry+.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKC7eGhTI6gsqEOv1UfKMPqXbQEZSFLl9Mjy91gkZwodgeBc3D0UguwaANHXqEfQELq6HpxNrh2WzKpktFdLbP_9FnMozSgDmVa07sczCH61fkzUxzdXeD5O-WGQkpyq8m0T5KYXdjuhW/s640/winthrop+back+of+hendry+.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Part of the "Warmup" Segment: A Little Too Fast for Me in 2015, But Nice Views. From <a href="https://www.facebook.com/319228014409/photos/ms.c.eJxlkskNBEEIAzMacTUN~_Sc2q32NXN~_SMcbCzU927oZbVrk9~;iG~_SlKJk7j6eKkmDISaUp9EnjzQYKoMBLuqlZwAwdRpdW4kbPTTyNyj5MLnBjTwGTQ~;uGKOkkU~;i~_2L39grJEx9wjRzmDYWNrLr92Sq8b~;mBUqOiIU~-.bps.a.10153639920979410.1073741865.319228014409/10153639921034410/?type=3&theater">Vicious Cycle Facebook</a>.</td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#2: Climb #1</b> (14.0 miles, + 4,143 ft.) – Ride gently and stay below threshold; try to form a group
and work together (not likely feasible). Or, if feeling particularly good, hang on to a strong group, and get closer to threshold. In any case, try to avoid time trialing on my own. I'm probably dreaming because last year the group separated quite quickly into individuals working alone, at least that was my experience. At the aid station, stop for one bottle. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#3: Up and down</b> (10 miles, about +1,200 ft.) – Try to ride the two "small" climbs hard, at threshold; Recover with care on the short downhills; Eat lunch (rice cake and bar and Gatorade) after the first downhill, on the first
flat bit. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#4: Downhill #1</b> (16.0 miles, -4,462 ft.) – Ride conservatively; Avoid
scary moments; Be especially careful on the pavement, where potholes lurk
and speeds will be fast - I'm guessing 35-40 mph or a little faster. The speed will be fine but be ready for cars, deer, rocks, crappy asphalt, and so on and so forth. Just prior to the aid station, eat a bar, stop, and get a banana and fill two bottles. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#5: Climb #2</b> (17.2 miles, +4,069 ft.) – If feeling good, get to a little
below threshold and try to push limits as the climb unfolds; Stay optimistic, be focussed, and enjoy the views. Before the hard part starts, consume some caffeine; at the top, consume some more caffeine. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#6: Downhill #2</b> (24.2 miles, -4,602 ft.) – Ride conservatively, especially in the middle section. But, try to
find a speed that makes the washboard go away. Be very careful as the gravel turns to pavement and on the rough pavement that follows. Focus on a hard steady
finish. Don't worry about the little hills which will make things painful, as they will come and go quickly; the finishline will come. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I think I'm ready. The training over the last three weeks has gone well. After my summer break in August, my plan was to do two hard weeks, then do a recovery week, and make the last week very easy. In other words, a big break, two weeks of hard training, and two weeks of taper. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Over the last three weeks, I got in 45 hours: 16.0 + 20.0 + 9.0 hours. The longer riders were: 6:15 and 6:45 hours, mostly in Zone 2. After these long rides I </span></span><span style="font-family: "\22 arial\22 " , "\22 helvetica\22 " , sans-serif;">did 3 hour recovery rides in Zone 1, thinking that the back-to-back long riders would be helpful. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">On my recovery week (week #3), I did a 2:45 hour ride at varied efforts and took two days off. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I did the following interval workouts: </span><span style="font-family: "arial" , "helvetica" , sans-serif;">(1) 2 x 20 min. threshold, (2) 2:00 hour fartleck, (3) 4 x (8 min. Zone 5 + 4 min. Zone 1), (4) fast spinning session, and (5) 5 x (8 min. in Zone 5 + 4 min. Zone 1). </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The rest of the time was spend mostly in Zone 1/2. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">My weight is good (151 lb.) and my resting hear rate has dropped during the recovery week. So, I should be good to go! </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Tires, tires, tires.</i> Unfortunately, my tubeless tire situation has been a pain in the ass. I've had trouble getting a reliable set-up. The 38c Specialized Trigger on the front wasn't holding air well. So, I replaced the tape and tried again. That worked and now its holding air well. Ya!! </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The 33c Specialized Trigger on the back was leaking. So, I replaced the tape but when I pumped it up a bunch of sealant poured out of a fairly small hole on the center of the tread and the tire would not hold air - it would deflate to about 20 psi and then stay there. So, I tried another tire. That held air great but when out on a ride I must have hit a rock and the sidewall got cut and sealant spewed out. Again, the tire held air but only about 30 psi and I could push on the cut and cause the sealant to come away and create a nice big leak. Meanwhile, my tire valve seemed a bit wonky - that is, when I initially opened the value air would came out. Perhaps air was leaking at the valve. So, I installed a new 33c Specialized Trigger tire and new valve on the back. All seems good now, at least after 2 hour and 45 on hilly and varied gravel. Fingers crossed. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><u>Conclusion</u></i>: I believe the 38c Specialized Trigger to be a much better tire than the 33c for my purposes. Actually, I have learned that they are completely different tires. Second, I'm hopeful that my back tire will hang in there for Gran Fondo Winthrop. But, I'm not using the 33c tires again! I need to find a new tire that works for my wheels and frame. This might be it for next year: Clement X'Plor MSO Tubeless (36 mm). </span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-79589508748685834912016-09-01T12:06:00.000-07:002016-09-18T21:50:50.989-07:00Gran Fondo Winthrop 2016: Getting Ready: Part I<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjivAwzyGd5uu6Go7ac7fbD697mdg3TdMleCH46lCB9S51UODx9mMD5nvVl21rKPtuwylHdrEW8NrISmeTFc8fG8mgb5vyUATvClEARefx6fSyedJNVhjfZMCZjAEJ2BQlVWqyl5bYl4hZ9/s1600/summer.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="353" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjivAwzyGd5uu6Go7ac7fbD697mdg3TdMleCH46lCB9S51UODx9mMD5nvVl21rKPtuwylHdrEW8NrISmeTFc8fG8mgb5vyUATvClEARefx6fSyedJNVhjfZMCZjAEJ2BQlVWqyl5bYl4hZ9/s640/summer.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Raleigh Super Course Summer Set-up - Fenders, 5-speed, and 27" wheels</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Since <a href="http://myraleighsupercourse.blogspot.com/2016/06/gran-fondo-ellensburg-part-ii.html">Gran Fondo Ellensburg</a>, the riding has been good. I had a couple of memorable rides, including a very enjoyable 300K, organized by the <a href="http://seattlerando.org/sir_content/600kpreride.htm">Seattle Randonneurs</a>. I think it might be fun to try some of the longer Randonneuring rides next year.</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For the last 4 weeks, I've not done much riding. Instead, I've been backpacking and generally taking it easy with family. Not riding was an odd feeling at first, but the backpacking and traveling was good too.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">With 4 weeks to <a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">Gran Fondo Winthrop 2016 </a>by Vicious Cycle, I'm back riding. It's great to see that almost 150 people are registered. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The plan is to do three solid weeks, aiming for a total of 45 hours. I'll do 3 long rides, 4-6 hard interval sessions, and easy recovery rides. For the week before GFW I'll take it easy and try to be as rested as possible. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I had an unfortunate flat tire at Gran Fondo Ellensburg 2016, which I think was due to my Specialized Trigger 33c tire "burping" when I hit a good sized rock at high speed. That was a first after more than 500 miles on riding on gravel on the tubeless set-up. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Not sure what to do about minimizing the chance of it happening again - I've talked to a couple of different mechanics and they shrugged their shoulders and say "that happens." It's a little disconcerting. I've bought a CO2 air pump so if it happens again, I try blasting the tire with some air rather than putting a tube into the tire straight away. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">F</span><span style="font-family: "arial" , "helvetica" , sans-serif;">or GFW 2016, the plan is to ride a tubeless Specialized Trigger 38c tire on the front and a Trigger 33c on the back, with perhaps 37 and 45 psi in the front and back. Hopefully no flat tires this year! The Trigger 33c on the back will give me lots of room between the frame and the tire and hopefully the bigger tire on the front will give some float and stability on the corners. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Last year at </span><a href="http://myraleighsupercourse.blogspot.com/2015/09/the-2015-gran-fondo-winthrop.html" style="font-family: Arial, Helvetica, sans-serif;">GFW 2015</a><span style="font-family: "arial" , "helvetica" , sans-serif;"> I broke 8 hours and got within 26% of the winner (one flat tire and one lost pump). I'm not sure what's possible this year. I'll try to ride hard and with Ă©lan. </span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-3630798774665653132016-06-13T15:18:00.001-07:002016-06-15T18:41:25.038-07:00Gran Fondo Ellensburg 2016, Part II <span style="font-family: "verdana" , sans-serif;">This year's <a href="http://rideviciouscycle.com/events/gran-fondo-ellensburg/">Vicious Cycle Gran Fondo Ellensburg</a> was terrific. Just like <a href="http://myraleighsupercourse.blogspot.com/2015/06/riding-super-course-2015-gran-fondo.html">last year</a>! Clear skies. Excellent temperatures. Not much wind. By elegant course design, the rhythm of the ride is beautiful. Great organization. And, the end-of-the-day vegetarian burritos and chocolate milk were very satisfying. It was great to be among so many fit and skillful riders and to have an opportunity to focus and ride hard. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH0_f4A7AYuXHevFxSuJK2cBiES2sTzY5q4m_Mma0pya4mgwYYsmyYSeQiidwiepqyljtAww29zTxFUR8HFDBEOoiwzdHFfJHM58UZh2HSiunHxLSN8BZMy2ZqbO8eoZwtcJaR9ULjFrLQ/s1600/super+course+june+2016.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "verdana" , sans-serif;"><img border="0" height="443" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH0_f4A7AYuXHevFxSuJK2cBiES2sTzY5q4m_Mma0pya4mgwYYsmyYSeQiidwiepqyljtAww29zTxFUR8HFDBEOoiwzdHFfJHM58UZh2HSiunHxLSN8BZMy2ZqbO8eoZwtcJaR9ULjFrLQ/s640/super+course+june+2016.jpg" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "verdana" , sans-serif;">The Raleigh Super Course - After Gran Fondo Ellensburg 2016 </span></td></tr>
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<span style="font-family: "verdana" , sans-serif;">Leaving a 4:50 AM, after a bowl of cold oatmeal, yogurt, a banana, peanut butter & honey toast, and coffee, the drive from Bothell to Ellensburg in the old green Saturn was relaxing. West of Snoqualmie Pass, I encountered some mist and clouds, and then it became sunny just beyond Keechelus Lake. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The landscape in the </span><a href="https://en.wikipedia.org/wiki/Thorp,_Washington" style="font-family: Verdana, sans-serif;">Kittitas Valley</a><span style="font-family: "verdana" , sans-serif;"> and the view from the </span><a href="https://en.wikipedia.org/wiki/Thorp,_Washington" style="font-family: Verdana, sans-serif;">Indian John Hill</a><span style="font-family: "verdana" , sans-serif;"> overlooking the Yakami River was stunning - brown, dry, but also seemingly green and verdant, mountains with snow, and the </span></span><span style="font-family: "\22 verdana\22 " , sans-serif;">Yakami </span><span style="font-family: "verdana" , sans-serif;">river. How is it that landscapes can be so psychologically impactful? </span><br />
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<span style="font-family: "verdana" , sans-serif;">My thoughts turn to why is this hill called "Indian John?" And, how did this landscape shape human experience three-hundred years ago and how did human beings use and change the landscape? Today, irrigation canals seem to defy gravity and criss-cross the landscape. In 25-50 years will water be flowing in these canals? </span></span><br />
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<span style="font-family: "verdana" , sans-serif;">I'm grateful to be able to visit and experience a little of this landscape on my bike. </span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibEYiPsR14h8dSiimLNYEhKqCq63f3wZ7S6O-XCPZXo5lJfSNyaQp1ngSz1kf4N-9h6z1Gds2Pj_BywE1XEw7Qy6pKLt_nYwoUqPTxKSOmMohJ_ntGVHVAHLIx0K9FLGMrpHrrlbBbjBWd/s1600/mountains.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "verdana" , sans-serif;"><img border="0" height="89" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibEYiPsR14h8dSiimLNYEhKqCq63f3wZ7S6O-XCPZXo5lJfSNyaQp1ngSz1kf4N-9h6z1Gds2Pj_BywE1XEw7Qy6pKLt_nYwoUqPTxKSOmMohJ_ntGVHVAHLIx0K9FLGMrpHrrlbBbjBWd/s640/mountains.jpg" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "verdana" , sans-serif;">Gran Fondo Ellensburg Profile (see <a href="https://ridewithgps.com/routes/6833060">course map</a>).</span></td></tr>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">My memory for the ride is foggy, mostly, I think, because I was in focus mode. The rhythm of the ride was precisely like last year (see previous post). For the first 30 miles I stayed in the group, trying not to take any wind and trying to be safe and polite. Then, came the big hill (about 6 miles at an average of about 8.5%). </span></span><span style="font-family: "verdana" , sans-serif;">I rode at my limit, if a little too hard at the beginning. After the big climb, r</span><span style="font-family: "verdana" , sans-serif;">iding along the ridge was utterly beautiful, with lovely views of the </span><span style="font-family: "verdana" , sans-serif;">Cascades.</span></span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGocYElb0vedAFkbzyR2o0h1R_pfct7BnKDrmbs1y9hYfwYgJYaF6Gf1ERe9ldDMd_QSdbrnKcpAggvFHfztZLornvF2ua_XI38IAikqzEIW4ql4-vXWjcygYDBsPwB-2gDfib9mH08xvE/s1600/gran+fondo+ellensburg+me.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGocYElb0vedAFkbzyR2o0h1R_pfct7BnKDrmbs1y9hYfwYgJYaF6Gf1ERe9ldDMd_QSdbrnKcpAggvFHfztZLornvF2ua_XI38IAikqzEIW4ql4-vXWjcygYDBsPwB-2gDfib9mH08xvE/s640/gran+fondo+ellensburg+me.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Working the Super Course on the big hill in a 34x32T. From <a href="https://www.facebook.com/Vicious-Cycle-319228014409/">Vicious Cycle</a> on Facebook.</td></tr>
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<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">I</span><span style="font-family: "verdana" , sans-serif;"> recovered quite well on the way down. At the bottom of the first major downhill - just before the climb up to the gate - the road veers left and there is a bit of a creek bed among some trees. Like last year, I almost ate it in one of the two huge potholes that I saw. I barely dodged the first pothole and somehow jumped the second. For next year, I must remember to go slower on this part of the ride. </span></span></div>
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<span style="font-family: "verdana" , sans-serif;">The downhill to the second gate was all good (around mile 46 I think). The tires were good and I was able to control the bicycle quite well. </span></span><br />
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<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">Then,</span><span style="font-family: "verdana" , sans-serif;"> 5-10 minutes later, bad luck struck. I was going fast on fairly smooth gravel but unfortunately I hit something big - probably a rock - and my front tubeless tire started to hi</span><span style="font-family: "verdana" , sans-serif;">ss madly. Not a welcomed sound. I kept riding. After 100 meters, the tire got to the point where there wasn't much air. I could no longer corner safely. So, I stopped pulled out the valve stem and put in a tube. As I was doing so, six or seven riders went by. I appreciated when some of them asked if I was okay. </span></span><br />
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<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">This unfortunate flat tire is a bit mysterious. I'll have more to say about it in a later post because I think I learned something new. </span></span><br />
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<span style="font-family: "verdana" , sans-serif;">I got going again and tried to get back into a rhythm. The washboard and corners to aid station #2 were difficult, as expected, but I negotiated these downhills safely. My chain fell off at least three times but I was able to flip it back into place. I suppose this is one of the advantages of friction shifters! Adam VanDyke flew by me on one of these corners and I marveled at his fast and secure line in and out of the corner. </span></span><span style="font-family: "verdana" , sans-serif;">I filled two bottles and started up hill #2. I was able to ride the climb - loose gravel and all - strongly and took the long twisty downhill conservatively, passing David Delfs at perhaps 1/3 of the way down. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Once on the pavement I felt good and I tried to find a hard but doable pace. With perhaps 18 miles to go, David Delfs and Frank Colich came up to me. Frank got us organized, and we worked well together, taking 30 second turns, until the finish. Like last year, the wind was generally behind us and from time to time I needed the 48x12T (my hardest gear). Just like Leavenworth, Frank out-sprinted me at the finish! </span></span><br />
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<span style="font-family: "verdana" , sans-serif;">I really appreciated being with Frank and David for the final stretch. It was extremely satisfying to ride hard and efficiently together with such strong and skillful riders. (Frank was one of the riders that had passed me earlier when I was fixing my flat. Unfortunately, later in the ride, somewhere after my flat, he was slowed by a fall and had a nasty-looking cut to his arm.) </span></span><br />
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<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">I finished in 5:42:50 about 5% behind the winner, Stephen Mull, who came in with a time of 5:26:01. Here are the </span></span><span style="font-family: "verdana" , sans-serif;"><a href="http://rideviciouscycle.com/wp-content/uploads/2016/06/GFEllensburg-Results2016.pdf">Results</a>. How much time did I lose with the flat tire? It is hard to know.</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">So, all goals met for Gran Fondo Ellensburg. Except for the flat tire, the Super Course did well. I had decent gearing on the climbs. The 34x32T was great, although the jump from 34x25T to 34x32T was a bit much at times. I would have liked to have had a 34x28 too! I had good traction on the climbs, good feelings on the downhills and on the corners, and I think I was fairly efficient on the pavement. I conclude that the Trigger 33 mm tires at 40 psi front and 45 psi back were probably pretty good overall choices. I was able to ride the first climb hard, and I was able to ride the second climb and the last 30 miles hard. And, I think I managed my limits on the downhills well enough. </span></span></span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Most of all, I'm extremely grateful for the opportunity to participate in this ride; to ride with people like David, Frank, Adam, and Jonathan; to be outside on beautiful terrain; to feel and hear the air rushing against me; and to be alive. </span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">Gran Fondo Winthrop</a> is in 14 weeks and I'm looking forward to returning to the beautiful Methow valley.</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">
</span>
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: "verdana" , sans-serif;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGsgGsjLsoly1BHhQWfIZr5HkwjqYr-BK-iOPgiAF-9gEN6ZRqqgnMoEWEkXcwPjfhUM3kmjx-tSCyFZqjcgRG5JyVxWgUKY4dNOsKTT6EC8oXFeeN2jja0DIBjK78eNBM9o2LMB5sErEd/s400/IMG_0177+crop2.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "verdana" , sans-serif;"><i>Front Wheel</i>. Notice that the tubeless tire and rim are covered in sealant and dirt. After a fairly ordinary bump on a rock, the tire lost air and I had to stop and install a tube. What happened? </span></td></tr>
</tbody></table>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-45069727147459983492016-06-09T09:38:00.001-07:002016-06-13T23:29:23.907-07:00Gran Fondo Ellensburg 2016, Part I<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><i style="font-family: Verdana, sans-serif;">Training. </i></span><span style="font-family: "verdana" , sans-serif;">Since Gran Fondo Leavenworth three weeks ago, my training has been good. I had a good recovery week, then a solid 13hr week with an strong V02 Max interval session and a 5+ hr long ride. This week I've taken it easy, riding about 5 hours in total, with two threshold efforts of 15 - 20 min. The sensations have been good. I took Thursday and Friday off, and road about 90 very easy minutes on Saturday, trying out the new tires. I weighed in at 146 pounds and my morning pulse has been good, a little lower than typical. So, I should be good to go!</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><i style="font-family: Verdana, sans-serif;"><br /></i></span>
<span style="font-family: "verdana" , sans-serif;"><i style="font-family: Verdana, sans-serif;">Goal. </i><span style="font-family: "verdana" , sans-serif;">Every ride is different. <a href="http://myraleighsupercourse.blogspot.com/2015/06/riding-super-course-2015-gran-fondo.html">GF Ellensburg 2015</a> was great - I liked the terrain and rhythm. What will GF Ellensburg offer this year? </span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span>
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">For the first part, I'd like to stay with a fast group and avoid the wind. I'll try to save as much energy as possible. Once on the climb, I'll try to get to my threshold and stay there. Last year I road a 34x28T and at a couple of points that gear was ridiculously hard and, alas, standing on the peddles basically didn't work because my tires kept slipping. I don't have a 34x28T this year. Hopefully, I won't miss it! Instead, my gears of choice for the climb will be a 34x32T or a 34x25T. I'll work them and try to find a good rhythm. For the middle part, from mile 44 to 55, I'll respect the terrain - go hard on the small climbs and bumps, recover on the downhills. I'll ride the downhills conservatively and try to negotiate the washboard efficiently and safely. I find washboard hard to ride. The edge between control and loosing control comes and goes quickly and unexpectedly. I find it fairly scary. As best as possible I'll keep the momentum going. Concentrate. Concentrate. Concentrate. Last year the climb at mile 55 was difficult because the gravel was very loose and it was steep in places. This year, my goal is to stay focussed and positive no matter how I feel and I'll try to ride efficiently on this climb, knowing that it will be very hard in places. I'll ride the downhill conservatively, well within my limits, as it is often steep and twisty. Once back on the road, I'll go with the terrain, and focus on momentum. The last 3 miles of big, deep, loose gravel on the <a href="http://johnwaynepioneertrail.org/">John Wayne Pioneer Trail</a> will be fun! </span></span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span>
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">If I can ride the last 30 miles hard, and be safe throughout the day, I'll be satisfied. If I can ride efficiently and strongly with other riders I'll be super satisfied. Based on 2015 <a href="http://rideviciouscycle.com/wp-content/uploads/2015/06/2015-Gran-Fondo-Ellensburg-Results.pdf">results</a>, i</span></span><span style="font-family: "verdana" , sans-serif;">f I can break 6 hours, I just might just get within 10% of the winner. So, what will the day offer? We'll see. I'll ride with focus and Ă©lan. The legs and the Super Course should go just fine. </span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span>
<span style="font-family: "verdana" , sans-serif;"><i style="font-family: Verdana, sans-serif;">Tires</i><span style="font-family: "verdana" , sans-serif;">. I wanted to experiment with higher tire pressures. For Gran Fondo Leavenworth, riding tubeless, on Specialized Trigger 38 mm, I went with 37 psi in front and back. So, in an experiment, I pumped the tires up to 60 psi. My goal was to see how that pressure would be, planning to back off the pressure as I fiddled around. I</span><span style="font-family: "verdana" , sans-serif;"> learned a couple of things. </span></span></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisqmUVFBhrL9Lygxr1oPVz42RuJ9ykBwTvuM2-VvRyKZlyZku8Wryt7zzYJMLEaj82RtqjxRnBztyqFV-sm6jFLQFIdcKyKNOp1i8YnzPu2ZDDLpIXZ8jjFAYo8q4-uAgW_xjSJNdLty61/s1600/IMG_0158+cut+crop.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisqmUVFBhrL9Lygxr1oPVz42RuJ9ykBwTvuM2-VvRyKZlyZku8Wryt7zzYJMLEaj82RtqjxRnBztyqFV-sm6jFLQFIdcKyKNOp1i8YnzPu2ZDDLpIXZ8jjFAYo8q4-uAgW_xjSJNdLty61/s320/IMG_0158+cut+crop.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Cut Tire</i>. Cut on my Specialized Trigger 38 mm front tire, with about 700 Miles. Probably best to not ride in tubeless mode with such a cut.</td></tr>
</tbody></table>
<span style="font-family: "verdana" , sans-serif;">
<span style="font-family: "verdana" , sans-serif;">First, with 60 psi, the back tire expanded so that the clearance between the tire and the frame was more like 0.5 mm instead of 1.5 - 2.0 mm. That was just too close! When standing on the peddles I could easily flex the back wheel so the tire hit the frame. Not good. Disappointing. Did this happen because the tire stretched after about 700 miles? Could I put 60 psi into a new tire and not have it stretch? Once stretched -- if that is what is happening -- is the tire always stretched? To answer such questions, we're back to very careful measuring and experimentation, an ongoing theme with the Super Course. </span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Second, I knew that the front tire had a cut in it, a fairly deep cut that I was keeping my eye on. And, wouldn't you know, after 5 miles of riding at 60 psi that cut blew out. Hiss. Hissing. Hiss. Not a good sound. As I was rolling along sealant started to spew out, all over me, my glasses, the bicycle, and the front rim. What to do? I had to get to work, so I kept riding and after about 1/2 mile the sealant worked and the hissing stopped. When I got home after work, 8 hours and 20 miles later, I checked the tire pressure. It was 20 psi. J</span></span><span style="font-family: "verdana" , sans-serif;">ust a note: When your rims are covered in sealant the brakes make a terrible squeaking sound and grip unpredictably - a fairly scary situation! </span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">So that was all fascinating. I spoke with a mechanic at <a href="http://www.woodinvillebicycle.com/">Woodenville Bicycle</a> and he said both discoveries are well known with the Trigger tires. He also told me that after about 1,000 miles the little center knobs - the fine filing part - wear out and the tires just don't work as well. A thousand miles? That's not a lot! </span></span><span style="font-family: "\22 verdana\22 " , sans-serif;">I estimate that I've ridden the tires about 700 miles.</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">So, I decided to buy a pair of Specialized Trigger 33 mm tires. I'll plan to put 40 psi in the front and 45 psi in the back and see how those pressures feel, and fiddle a bit. I would like to do some more experimentation but there's not really sufficient time. I'll need to remember - especially on the downhills - that 33 mm tires are not 38 mm tires.</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I wish I had a more objective way of deciding what tire pressure to go with. In any case, given the amount of smooth road on Gran Fondo Ellensburg, I think these tires will be a good compromise.</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">What to do with the cut tire? I gather you can repair tubeless tires; so, I'll give that a whirl and perhaps use the tire with a tube for commuting and training. In any case, I won't be using a repaired tubeless tire in the Vicious Cycle Gran Fondos anytime soon. </span></span><br />
<span style="font-family: "verdana" , sans-serif; font-size: x-small;"><br /></span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8426999134106814493.post-24905702704517685062016-05-29T00:01:00.000-07:002016-06-13T23:30:52.667-07:00Gran Fondo Leavenworth 2016<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ki48iO-Iw_LLLoY1kfpuMELXMF686wekT9bfw4GkZq6ErKP53Np_hYtsIsFU7XXM5Y7EPyTfOvpk9XANiKSufdmZNrwOuKXQGo7g5ww3npO1YwMOhc-lUfgOl1A2fbQBMJqYCoXgisZn/s1600/image01.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="352" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ki48iO-Iw_LLLoY1kfpuMELXMF686wekT9bfw4GkZq6ErKP53Np_hYtsIsFU7XXM5Y7EPyTfOvpk9XANiKSufdmZNrwOuKXQGo7g5ww3npO1YwMOhc-lUfgOl1A2fbQBMJqYCoXgisZn/s640/image01.png" width="640" /></a></td></tr>
<tr><td class="tr-caption">Riding the Raleigh Super Course at the Top of the First Climb, Gran Fondo Leavenworth, 2016 (from <a href="https://www.facebook.com/Vicious-Cycle-319228014409/">Viscous Cycle</a>)</td></tr>
</tbody></table>
<br />
Even with the route changes, or perhaps because of them (<a href="https://ridewithgps.com/routes/13238981">map</a>), the <a href="http://rideviciouscycle.com/events/gran-fondo-leavenworth/">Gran Fondo Leavenworth</a> 2016 was awesome. Beautiful day. Beautiful course. Superb conditions. I've already forgotten the swirling, ever-present winds - turn right, into the wind; turn left, into the wind; we seemed to be plowing into the wind all the time. My friend Sean says that the ride was 94.5 miles long, a little longer than advertised. No matter: It was great to be out in the fresh air with my friends Sean and Hala and with all the riders in the group. There's something special about being in a group, like a group of dolphins, clicking and whirling along.<br />
<br />
Brig Seidl writes an entertaining account of the ride on the <a href="http://rideviciouscycle.com/riding-with-brig-at-gfl/">Viscous Cycle Blog</a>.<br />
<br />
My (crazy) goal was to get within 10% of the winner, a possible, if uncertain and very difficult goal, based on my review of last year's results. The winner, Erik Bee, came in with a time of 5:44:44. Somehow I managed to get to the finish line in 6:19:19, which, remarkably, was 10% behind the winner ((380 min.-345 min.) / 345 min. = 0.101 or 10%). Full results <a href="http://rideviciouscycle.com/wp-content/uploads/2016/05/Gran-Fondo-Leavenworth-2016-1.pdf">here</a>.<br />
<br />
The tubeless wheels, which I had built in the winter, and Specialized Trigger 38mm tires worked beautifully on the gravel. No flats on this Viscous Cycle outing. I rode with 37 psi in the front and back. As I hoped, the wheels were exceptional on the downhills and very good on the climbs. Alas, on the road they were not so good. Indeed, at the start of climb #2 I stopped to make sure the back wheel wasn't rubbing on the brakes or, worse, on the frame or something. All clear, thankfully, but holy moly they felt slow - it must have been the wind. Still, as best I can tell, the wheels came out of the ride just as they went into it!<br />
<br />
Overall, I managed my efforts quite well. I stayed well within my limits on climb #1 and descended safely and quite quickly. I dropped my jacket off at aid station #1 and filled two bottles. Did I need the jacket? I think so - I was happily warm on the way up and on the way down.<br />
<br />
As I filled up my bottles, a group of three riders went by (they didn't stop). I put a lot of effort into catching them, hoping that I could work with them down to and along the Columbia river. While I got to within perhaps 20-30 seconds of them, I just couldn't close the gap. One of those riders, from 20/20 Fuel, dropped back and three other riders came up to me (two from 20/20 Fuel) and, basically, we road up climb #2 and stayed together until we got to aid station #2 in Entiat.<br />
<br />
I really appreciated riding behind the 20/20 Fuel riders on the way down from hill #2. They were skillful and highly predicable. I followed their lines and appreciated when one of them shouted "hole - BIG hole," which drew my attention. <br />
<br />
At one point on the downhill I was scared. I was going fast and I needed to make a left somewhat off-camber turn and the consistency of the gravel changed. The gravel became rougher and bigger and deeper (I think), and I found it hard to slow down while also staying controlled. I skidded a bit at high speed but, fortunately, I managed to slow down and get to a more comfortable speed. I'm not sure how much of a margin I actually had but I'm glad nothing too unexpected happened on that corner because I think I was closer to the limit than I would have liked. (It would be a good idea to go back and try that corner once, or ten times, again.)<br />
<br />
Once off the gravel, we worked well together, first, to Highway #79 and, then, long the Columbia river to Entiat. Because of the wind, I was <b>really</b> glad to have company along this stretch. I filled two bottles at aid station #2 in Entiat and took off on my own. Given all the wind we had experienced on the way down to the river I thought that perhaps I would get a break and the wind wouldn't be so bad on the gradual road climb back to Ardenvoir. I was wrong about that - the wind was miserable. I just went into diesel mode along that road. At about 4 miles up the road I came up to Frank Colich and we worked together until we made it back to aid station #3 and climb #3 started. I didn't stop at this aid station.<br />
<br />
For climb #3, I kept going in diesel mode. For most to the climb I rode in 34x32T which was quite easy. I wonder if it was too easy; perhaps, I should have tried for a good rhythm in 34x28T. With the wind, especially toward the top, the climb was hard. I felt good but just didn't seem to have the capacity to ride hard (perhaps I was just burning fat at this point). I road alone up the climb. The downhill was good and once back on the road my legs felt good and I was able to push a good gear and make good progress. With about 3 miles to go, Frank came back to me and we "sprinted" for the line. He won!<br />
<br />
All and all, a great Gran Fondo Leavenworth!!<br />
<br />
<i>What's next? </i>The plan was to ride in GF Leavenworth, <a href="http://rideviciouscycle.com/events/gran-fondo-ellensburg/">Ellensburg</a>, and <a href="http://rideviciouscycle.com/events/gran-fondo-winthrop/">Winthrop</a>. So, one down and two more to go. I'm looking forward to Ellensburg - last year the rhythm of that ride was awesome. But, what tires should I use? Last year I used 32mm tires on 27 inch rims (yes, definitely old style!). They worked well except that I flatted (on the road!). This year? I think I'll go the Specialized Trigger 38mm but with more air pressure but they seem kinda slow on the road. Perhaps I should just try a narrower tire ...<br />
<br />
My training for GF Leavenworth began at Thanksgiving 2015, and I was able to be consistent for pretty much 6 months. I'll be less consistent over the summer. It will be good to hike and canoe. Still, I am looking forward to the Ellensburg and Winthrop rides.<br />
<br />
What can I do to make the Super Course faster? Not sure. The new wheels and 7-speed cassette work great. I can continue to explore tires and tire pressures. But, given the frame weight, I don't think there is too much more to be done.<br />
<br />
The Super Course - and the Vicious Cycle Grand Fondos - have helped me be alive and being alive is good. What more can you ask for?<br />
<br />
I'll keep training, trying to find some magical combination of hard and easy riding and rest. I'll keep working at the planks and core strength exercises. Perhaps, I'll lose a little more weight but going below 145 lbs is probably not healthy for me.<br />
<br />
No matter, I figure there's heaps of opportunity to develop and get better on the Super Course. There's so much more to learn about how to ride.<br />
<br />
Time on the bike, starting Nov 28, 2015, showing weeks with <span style="color: #38761d;"><b>3+ hour </b></span>rides and <span style="color: red;"><b>5+ hour</b></span> rides:<br />
<br />
<span style="font-family: "courier new" , "courier" , monospace;"><b> Total (hours)</b></span><br />
<b style="font-family: 'courier new', courier, monospace;">Week 1-4 : 3.25 - <span style="color: #6aa84f;">12.00</span> - 6.00 - 9.50 = 30.75 </b><br />
<div class="MsoNormal">
<span style="font-family: "courier new" , "courier" , monospace;"><b> 5-8 : <span style="color: #6aa84f;">11.00</span> - <span style="color: #6aa84f;">8.75</span> - 5.00 - 7.50 = 31.25 </b></span></div>
<div class="MsoNormal">
<span style="font-family: "courier new" , "courier" , monospace;"><b> 9-12: </b><span style="color: #6aa84f; font-weight: bold;">7.50</span><b> - </b><span style="color: #6aa84f; font-weight: bold;">7.75</span><b> - 8.50 - </b><span style="color: #cc0000;"><b><span style="color: #cc0000;">13.75 </span>= </b></span><span style="font-weight: bold;">3</span><span style="font-weight: bold;">7.25</span><b> </b></span></div>
<div class="MsoNormal">
<span style="font-family: "courier new" , "courier" , monospace;"><b> 13-16: <span style="color: #cc0000;">10.50</span> - <span style="color: #cc0000;">14.75</span> - <span style="color: #cc0000;">14.00</span> - 9.75 = 48.75</b></span><br />
<span style="font-family: "courier new" , "courier" , monospace;"><b> 17-20: <span style="color: #cc0000;">11.25</span> - <span style="color: #6aa84f;">14.50</span> - <span style="color: #6aa84f;">13.00</span> - <span style="color: #cc0000;">11.00</span> = 49.75 </b></span><br />
<span style="font-family: "courier new" , "courier" , monospace;"><b> 21-24: <span style="color: #cc0000;">16.75</span> - <span style="color: #cc0000;">13.00</span> - <span style="color: #cc0000;">13.00</span> - <span style="color: #38761d;">15.00</span> = 57.75</b></span><br />
<span style="font-family: "courier new" , "courier" , monospace;"><b> 25-26: <span style="color: #cc0000;">11.50</span> - <span style="color: #cc0000;">11.00</span>(GFL)</b></span><b style="font-family: 'courier new', courier, monospace;"> ------</b><br />
<span style="font-family: "courier new" , "courier" , monospace;"><b> 272.00</b></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-86732819134743534832016-03-27T09:34:00.001-07:002016-06-13T23:31:03.139-07:00Gran Fondo Leavenworth: Riding SegmentsThe winning time last year for the <a href="http://rideviciouscycle.com/events/gran-fondo-leavenworth/">Gran Fondo Leavenworth</a> 2015 was 5 hours 24 minutes (<a href="https://connect.garmin.com/modern/course/3749702">map</a>). Can I get within 10% of the winner? To do that my time would need to be 5 hours and 56 minutes. In other words, I would need to break six hours. Is that possible?<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy1vouj7FBzU4AzhAoq0t_h2Vo7YotxStXR2YuVp7iOehUw0MVIsPkz0llZpG4zmD-UMOjAKhyphenhyphenHVsXaO-4xHer4PP1ByB2yhU0-MYpfBcrqfyGaMjPvc_3l4JMuTG64-AppTLToUjOrZ4C/s1600/profile.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="105" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy1vouj7FBzU4AzhAoq0t_h2Vo7YotxStXR2YuVp7iOehUw0MVIsPkz0llZpG4zmD-UMOjAKhyphenhyphenHVsXaO-4xHer4PP1ByB2yhU0-MYpfBcrqfyGaMjPvc_3l4JMuTG64-AppTLToUjOrZ4C/s640/profile.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gran Fondo Leavenworth - 87 miles (45 gravel) and 9,300 ft of climbing </td></tr>
</tbody></table>
If I do the climbs at 11 mph (super hard/impossible) and I do the downhills and the flats at 20 mph and I don't stop for water - a very bad idea - and I don't fall, don't get a flat, and so on and so forth, I would have 2 minutes to spare by the schedule below.<br />
<br />
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<b><span style="font-family: "courier new" , "courier" , monospace;">segment change miles time ft distance<o:p></o:p></span></b></div>
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<span style="font-family: "courier new" , "courier" , monospace;">0 Start 1,160 0.0</span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><br /></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><b>1 Climb #1 </b> <b>2,910 15.5</b>
1:24 4,070 15.5<o:p></o:p></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;">2 Downhill 2,540- 9.0 0:27 (1:51) 1,316
25.0</span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><br /></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><b>3 Climb #2 1,517
9.5</b> 0:52 2,840 34.5<o:p></o:p></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;">4 Downhill 1,466- 4.0 0:12 (<span style="color: #6aa84f;"><b>2:55</b></span>) 1,374 38.0</span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><br /></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;">5 Flat 643- 20.0 1:00 (<span style="color: #6aa84f;"><b>3:55</b></span>) 731
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<span style="font-family: "courier new" , "courier" , monospace;"><b>6 Climb #3 3,250 15.0 </b>
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<span style="font-family: "courier new" , "courier" , monospace;">7 Downhill 2,734- 14.0 0:42 (5:58) 1,247
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<span style="font-family: "courier new" , "courier" , monospace;"> </span></div>
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<b style="font-family: 'Courier New', Courier, monospace; text-indent: 0.5in;">Total 7,677 </b><span style="font-family: "courier new" , "courier" , monospace; text-indent: 0.5in;"> </span><b style="font-family: 'Courier New', Courier, monospace; text-indent: 0.5in;">87.0 5:58</b></div>
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The ride begins at 8:00 AM. So, basically, to break 6 hours I would need to be done with the second downhill and be on the 20 mile stretch of road by 11:00 AM and I would need to start the final climb at 12 Noon. And, at 12 Noon I would need to be feeling really, really good because that climb appears to be very HARD. So, I have two (very demanding) benchmarks.<br />
<br />
Big unknowns: (1) averaging 11 mph uphill is likely a stretch (5 mph might be more reasonable on climb #3); (2) averaging 20 mph on the downhills might be impossible if there are a lot of sketchy and scary ruts and gravel (likely); (3) there might be a head wind along the river (and I'm likely to be on my own, time-trialing); (4) it might be hot and I won't be aclimatized; and (5) there's likely to be rural traffic, necessitating a good margin of caution.<br />
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<span style="font-family: "courier new" , "courier" , monospace;"> </span></div>
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Hmmm. More doable may be 15% (6 hours and 12 minutes) or 20% (6 hour 28 minutes). In 2015, at Gran Fondo Winthrop I was 26% behind the winner (on not a great day) and at Gran Fondo Ellensburg I was 17% behind. So, 10% is a real reach; still this year I will have much better training, 10 pounds less body weight, better gearing, and much better wheels and tires (and, alas, in both previous Gran Fondos in 2015 I flatted).<br />
<br />
Whatever, I'll try to ride with Ă©lan and care, embrace what the day offers, and go as well as my legs and bicycle will take me. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8426999134106814493.post-52336194030989771832016-03-23T10:25:00.001-07:002016-05-28T10:48:55.611-07:00Update on Training About 9 weeks to go to <a href="http://rideviciouscycle.com/events/gran-fondo-leavenworth/">Gran Fondo Leavenworth</a> by Vicious Cycle.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQg8_q50f1JcTNRyniiTwRJmCq96jZ91P-n_rqyYGJixTb-C5VJ1zgfx3KEe_LQjfcFafW6mXLRcDzN9cpfiV1Pa_ul7RTm61kHTpMo2Bn7gEVgPNDcpyWnn8-RlEPvVjGQ0lyy7QFm78L/s1600/profile.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="106" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQg8_q50f1JcTNRyniiTwRJmCq96jZ91P-n_rqyYGJixTb-C5VJ1zgfx3KEe_LQjfcFafW6mXLRcDzN9cpfiV1Pa_ul7RTm61kHTpMo2Bn7gEVgPNDcpyWnn8-RlEPvVjGQ0lyy7QFm78L/s640/profile.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gran Fondo Leavenworth - 87 miles (45 gravel) and 9,300 ft of climbing </td></tr>
</tbody></table>
<span style="font-family: inherit;"><span style="font-family: inherit;">Here's a six minute </span><a href="https://www.youtube.com/watch?v=pC0KGkuk7kk" style="font-family: inherit;">video</a><span style="font-family: inherit;"> of the 2015 version of "wonderful hell" by Davo Queen, another excellent </span><a href="https://www.youtube.com/watch?v=uOtiN8M6ALY" style="font-family: inherit;">video</a><span style="font-family: inherit;"> by Impret, and a very long </span><a href="https://www.youtube.com/watch?v=n16pvNT5fic&ebc=ANyPxKqFIQBD_76X2GS9cXkYlcNcUhoEtwCqS3CDKgOO6QIMvNPhJy6KX_fNvGoCnIlYSXvz_NQLvvbs8qg8rS88eO76fLe5mA" style="font-family: inherit;">video</a><span style="font-family: inherit;"> of the first climb by Michael Pruitt.</span></span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><i>Training - Go'n good</i>. Each week, the core of my training has been a V02 Max workout on rollers and a long, generally hard ride. My other riding sessions have been 25 mile commutes (there and back) or other rides at relatively low intensity, sometimes with some hard efforts. In addition, one or two times a week I've been riding for 50 min. in the morning, without eating, with a heart rate around 120 ppm. I gather that such workouts are particularly good a training the body to burn fat rather than glycogen.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">My basic goal has been to make the V02 Max workout really hard - well, I suppose, that's the definition of V02 Max workouts. These workouts remind me of the old days, 35 years ago, when I would do 5 x 1 miles interval sessions, running 78-80 sec. laps. I still remember the sensations when going around the last two bends, trying to stay controlled and smooth. </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">I make the long ride hard (zone 4 and 3) and I try to make all the other rides easy (zone 2 and 3). I have a hard time being disciplined and riding easy when I'm supposed to be riding easy, so that's one thing that I've been working on.</span><br />
<br />
<i>Time on the bike. </i>Time in hours on the bike (weeks with a <span style="background-color: white; color: #6aa84f;"><b>3+</b></span> and <span style="color: #cc0000;"><b>5+</b></span> hour ride in <span style="color: #6aa84f;">green</span> and <span style="color: #cc0000;">red</span>). I generally take one or two days off/week. I'm pretty sure that two off days is MUCH better for me.<br />
<br />
<span style="font-family: "courier new" , "courier" , monospace;"> <b>Total</b></span><br />
<b style="font-family: 'courier new', courier, monospace;">Week 1-4 : 3.25 - <span style="color: #6aa84f;">12.00</span> - 6.00 - 9.50 = 30.75 </b><br />
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<span style="font-family: "courier new" , "courier" , monospace;"><b> 5-8 : <span style="color: #6aa84f;">11.00</span> - <span style="color: #6aa84f;">8.75</span> - 5.00 - 7.50 = 31.25 </b></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><b> 9-12: </b><span style="color: #6aa84f; font-weight: bold;">7.50</span><b> - </b><span style="color: #6aa84f; font-weight: bold;">7.75</span><b> - 8.50 - </b><span style="color: #cc0000;"><b><span style="color: #cc0000;">13.75 </span>= </b></span><span style="font-weight: bold;">3</span><span style="font-weight: bold;">7.25</span><b> </b></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><b> 13-16: <span style="color: #cc0000;">10.50</span> - <span style="color: #cc0000;">14.75</span> - <span style="color: #cc0000;">14.00</span> - 9.75 = 49.00</b></span><br />
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<i>Interval workouts</i>. For VO2 Max workouts, I've worked my way from <b>3-5 x (3 min. hard + 2 min easy)</b> to <b>3-6 x (5 min. hard + 5 min. easy)</b>, to <b> 3-5 x (8 min. hard + 4 min. easy)</b>. I think my maximum heart rate is about 167, that is, 220-53 (my age) = 167. Over the last 16 weeks, while I've hit 167 on several occasions I've not seen it go beyond 167. So, I think the rule of thumb 220-age is a good approximation in my case.<br />
<br />
On the 8 min. interval, it takes about 1- 2 min to get my heart rate to 150 bpm and over the next 6-7 min it rises slowly but surely to 162-167. I've been doing a 30 min. warmup, with 2-3 hard 30 second efforts after I've done 20 min., and a 10-20 min. warm down. I tend to ride at about 105 rpm, sometimes a little higher, sometimes a little lower and most recently I've been riding in 52x14 (16 weeks ago a 52x18 was plenty hard).<br />
<br />
I assume that 105 rpm or so will transfer okay to a climbing cadence of 65-80 rpm or so on the long threshold-type climbs but I do wonder about that because the butt and hip muscles become particularly important when climbing. Perhaps, I should experiment with a slower cadence and a bigger gear but that does't seem like a good idea for the knees. Maybe better to do some climbing intervals on Norway Hill or the killer <a href="http://mtsgreenway.org/our-work/outdoor-recreation/regional-trails/tolt-pipeline-trail/tolt-pipeline-trail-2">Tolt Pipeline Trail</a>. Not sure. </div>
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Eight minutes is a long time - hell 5 min. is long time - but I figure a long interval has its benefits for the Gran Fondos, which, putting aside fast downhill gravel bike-handling skills, largely test aerobic capacity.<br />
<br />
Each of the intervals is challenging but in different ways. The first one is really hard because I'm somehow not ready for it. The second one is easier, maybe my favorite, but then I have three or four more to do. The third one is often the best, but sometimes, I feel that I'm struggling. The fourth one is almost always a struggle, but satisfying and then, by some miracle I'm ready for one more. And, on the fifth one, I'm barely holding on, but sometimes I seem ready for one more. Crazy, crazy.<br />
<br />
I enjoy these. I'm trying to develop the physical and mental capacity to hit a harder effort sooner, perhaps 155 bpm within 30-60 seconds, and hold on to it, and then really work that last 60-90 sec. It's a challenge. <br />
<br />
There's a certain self-centeredness and even a kind of narcissism when I focus on the sensations and mental challenges related to this training. The idea that I actually look forward to almost 2 hours on the rollers in a highly controlled setting - alone, in the garage, listening to NPR - is kind of scary. I can easily recall times years ago, and more recently, when doing a mere 20 min. on rollers at a steady 90 rpm was physically and mentally hard. </div>
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<i>Weight</i>. My weight has gone down, from about 160 pounds to about 150 pounds. I would like to get it down to 148 or a little less. I don't think going too much lower will be all that healthy for me. The downside to losing weight is that now I have every reason to get a lighter frame for the Gran Fondos, since I don't think I can improve too much more by losing weight. Ha.<br />
<br />
Still, I have some more work to do on the weight. I take my weight, most days that I ride, after I get home. Here's the sequence of measurements, not showing missing measurements.<br />
<br /></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><b>158.4 - <span style="color: #cc0000;">161.2</span> - 158.2 - <span style="color: #cc0000;">160.4</span> - 158.6 - 158.6 </b></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><b><span style="color: #cc0000;">161.7</span> - 158.6
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<b style="font-family: 'Courier New', Courier, monospace;"><span style="color: #cc0000;">160.0</span> - <span style="color: #cc0000;">160.0</span> - 159.5 - <span style="color: #cc0000;">162.4</span> - <span style="color: #cc0000;">160.3</span>
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<span style="font-family: "courier new" , "courier" , monospace;"><b>157.7 - 158.3 - 156.9 - 159.6 - 157.9 - 158.2</b></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><b>158.5 - 156.9
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<b style="font-family: 'Courier New', Courier, monospace;">155.5 - 156.0 - 154.0 - 154.7 - 154.8
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<span style="font-family: "courier new" , "courier" , monospace;"><b>152.8 - 156.4 - 157.2 - 152.3 - 152.9 - 155.3</b></span></div>
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<span style="font-family: "courier new" , "courier" , monospace;"><b>150.7 - 153.8
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<b style="font-family: 'Courier New', Courier, monospace;">152.9 - 155.5 - 153.2 - 153.3 - 151.2
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<span style="font-family: "courier new" , "courier" , monospace;"><b>150.4 - <span style="color: #6aa84f;">148.6</span></b></span><br />
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<br />
So, almost a check on goal #6 (some structured training) and almost a check on goal #9 (getting weight down to 150 or so).<br />
<br />
<i>What's next? </i>I hope to continue with the VO2 Max workout and explore its sensations and potentials and stay at <b>4 - 6 x (8 min. hard + 4 min. easy) </b>for the next 8 weeks, and try to get my heart rate above 155 in the first 30 -60 sec. and hold and let it raise slowly until the end. I'll keep doing the long ride and move towards 6 hours or a bit longer and keep the easy base riding. Ideally, I'd like to get a little more variation in the "hard" and "easy" weeks to better absorb the training load but that's hard with my schedule and weather and so on.<br />
<br />
At present, the V02 Max workout and the long ride are extremely testing and I'm not sure that I can add more intensity per week. I've tried a couple of times but then I feel like crap (and my knee and back started to tweak out). Perhaps, I should stay within Zone 2 or low Zone 3 on the long ride and then I would have the capacity to absorb an additional threshold workout each week, say two 20-minute threshold efforts with easy before and have riding. Or, perhaps I will adapt to be able to more easily recover from the V02 Max work now that I've got to a level that seems good. Not sure what's best, but my intuition is that the V02 Max workout is gold and surely the long, hard ride builds strength and aerobic capacity.<br />
<br />
I'll plan on a tapering phase in the two weeks preceding the Gran Fondo. That will be an interesting process. <br />
<br />
<i>What's important?</i> Touch wood - no accidents, and my body seems to be absorbing the training load and rhythm fairly well.<br />
<br />
I am also grateful to be alive; there's no doubt that we are vulnerable. I know only too well that in a split second things can go bad, from all is well to BANG on the ground. On 61st Ave. NE in Kenmore, on my way home, I frequently pass a <a href="http://ghostbikes.org/">ghost bike</a>, where a <a href="http://www.seattlebikeblog.com/2014/03/24/kenmore-19-year-old-killed-while-biking-in-crosswalk/">young man</a>, age 18, from my neighborhood, was killed, and near the Kenmore cement plant I frequently pass a ghost bike (unfortunately, no longer there) on the Burke Gilman Trail where an <a href="http://www.seattlebikeblog.com/2015/09/11/70-year-old-triathlete-gordon-gray-dies-after-collision-in-kenmore/">old man</a>, age 70, was killed, and in the U-District I frequently pass a ghost bike on University Way and NE Campus Parkway, and occasionally I pass the ghost bike in <a href="http://www.seattlebikeblog.com/2015/06/29/dui-suspect-kills-person-biking-in-ravenna/">Ravenna</a>.<br />
<br />
Ghost bikes are sad. They always reorient me to thoughts of my family and how lucky I am. They remind me that riding is a gift, not to be taken for granted.<br />
<br />
Nine weeks to go.<br />
<br />
<br /></div>
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