After taking 2 days off from riding after the Climbing Sufferfest, I was definitely ready to ride today. It was around 84° and a very slight wind when I started. Got in a good 20min warm up with one 3min effort in zone5 then I started the tempo ride. This was to be in zone3 (151-182w) but I wasn't really told how long to ride. I started out thinking maybe 30-45min, but as those times came and went, I realized that I could go for an hour. I was flying tonight!! Tomorrow I may give the speed intervals a try or not...guess it depends on how my legs are feeling tomorrow afternoon...
Warm up:
Duration: 20:17
Work: 170 kJ
TSS: 23.7 (intensity factor 0.838)
Norm Power: 168
VI: 1.2
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.248 mi
Min Max Avg
Power: 0 489 140 watts
Cadence: 31 188 86 rpm
Speed: 5.4 25.4 18.5 mph
Pace 2:22 11:06 3:15 min/mi
Hub Torque: 0 241 50 lb-in
Crank Torque: 0 1035 143 lb-in
1hr Tempo:
Duration: 1:00:06 (1:10:21)
Work: 605 kJ
TSS: 82.6 (intensity factor 0.912)
Norm Power: 182
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.957 mi
Min Max Avg
Power: 0 488 169 watts
Cadence: 32 215 88 rpm
Speed: 2.7 25.7 19.1 mph
Pace 2:20 21:57 3:09 min/mi
Hub Torque: 0 259 59 lb-in
Crank Torque: 0 844 169 lb-in
Cool Down:
Duration: 21:34
Work: 173 kJ
TSS: 22.4 (intensity factor 0.792)
Norm Power: 158
VI: 1.18
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.798 mi
Min Max Avg
Power: 0 510 134 watts
Cadence: 34 170 86 rpm
Speed: 0 24.6 16.1 mph
Pace 2:26 0:00 3:43 min/mi
Hub Torque: 0 266 59 lb-in
Crank Torque: 0 739 138 lb-in
Entire workout (156 watts):
Duration: 1:41:57 (1:52:12)
Work: 948 kJ
TSS: 129.4 (intensity factor 0.875)
Norm Power: 175
VI: 1.12
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.003 mi
Min Max Avg
Power: 0 510 156 watts
Cadence: 31 215 87 rpm
Speed: 0 25.7 18.3 mph
Pace 2:20 0:00 3:16 min/mi
Hub Torque: 0 266 57 lb-in
Crank Torque: 0 1035 157 lb-in
Wednesday, March 11, 2009
Monday, March 9, 2009
Another Rest, Recover, Get Stronger Couple of Days
Off today and tomorrow per Andy. Said I needed to rest more in order to recover properly and get stronger. So, there was no riding today even though it was 84F here and very beautiful. In fact, he says I can't do any riding until Wednesday. Gah!!!!!! Oh well, I'm sure he's probably right, seeing how he is 99.9% of the other time. So, today, I didn't ride and won't ride tomorrow.
My legs are very sore. Probably a good thing that I didn't go out and try to ride....but, tomorrow...I know I'll really want to. Maybe I'll get the Bosu Ball out and do some core/upper body work. Wednesday, seriously thinking about doing the OMV ride from Cary, but will have to wait 'n see.....
Wishing I were in the mountains too.....
My legs are very sore. Probably a good thing that I didn't go out and try to ride....but, tomorrow...I know I'll really want to. Maybe I'll get the Bosu Ball out and do some core/upper body work. Wednesday, seriously thinking about doing the OMV ride from Cary, but will have to wait 'n see.....
Wishing I were in the mountains too.....
Waterrock Knob, Sunday 030809
After the sufferfest of Saturday, all that Neal, Andy, and I wanted or needed was a good recovery ride. Some of the Franklin group were headed our way to ride on the BRP. We decided that we would just meet those guys and do a ride there instead of going to Franklin and doing the Burningtown route.
We met Guy, Ludwig, Tom, & Gus (Franklin guys) and Chris at the maintenance facility at Balsam. Andy's wife, Beth was also riding for the first time in a long time. The decision was made to ride up to Waterrock Knob and we headed off. It was a beautiful day again - bright sun, great temps and a bit of wind. I felt pretty good on this climb, despite having cramping issues the day before and my right hamstring hurting a bit. This is a good solid 9mi climb with avg grade around 5-6%, but there are some steeper sections of 7-10%. As usual, the guys all dropped me, but I was able to reel in Guy and Ludwig a few times, then they would pass me, reel them in again, and pass me....
I made it up to the summit in 1:17hr. 3 whole minutes faster than the last time I rode up this back in August. And, I was able to do this with all the other climbing in my legs from the day before. The descent back to the cars was sketchy in some places - falling rock debris and tree limb debris littered the road. The wind was a bit bad on the descent as well and I only had a max of 42.5mph. Had it not been for that debris, I think I could have gotten over 45mph.
After the ride, said our good-byes to the Franklin group, Neal, and Chris, and Andy, Beth, and I went back to his place. I got a shower, packed all my stuff up and made the long trip home. I sure didn't want to leave. It was such a beautiful afternoon. Would have been really nice to sit out on a deck somewhere and soak up the sun. Hopefully, that's what I'll be doing in 3 weeks besides more riding when I'm back up there for Assault On The Carolinas.
Pics coming this evening....
We met Guy, Ludwig, Tom, & Gus (Franklin guys) and Chris at the maintenance facility at Balsam. Andy's wife, Beth was also riding for the first time in a long time. The decision was made to ride up to Waterrock Knob and we headed off. It was a beautiful day again - bright sun, great temps and a bit of wind. I felt pretty good on this climb, despite having cramping issues the day before and my right hamstring hurting a bit. This is a good solid 9mi climb with avg grade around 5-6%, but there are some steeper sections of 7-10%. As usual, the guys all dropped me, but I was able to reel in Guy and Ludwig a few times, then they would pass me, reel them in again, and pass me....
I made it up to the summit in 1:17hr. 3 whole minutes faster than the last time I rode up this back in August. And, I was able to do this with all the other climbing in my legs from the day before. The descent back to the cars was sketchy in some places - falling rock debris and tree limb debris littered the road. The wind was a bit bad on the descent as well and I only had a max of 42.5mph. Had it not been for that debris, I think I could have gotten over 45mph.
After the ride, said our good-byes to the Franklin group, Neal, and Chris, and Andy, Beth, and I went back to his place. I got a shower, packed all my stuff up and made the long trip home. I sure didn't want to leave. It was such a beautiful afternoon. Would have been really nice to sit out on a deck somewhere and soak up the sun. Hopefully, that's what I'll be doing in 3 weeks besides more riding when I'm back up there for Assault On The Carolinas.
Pics coming this evening....
Ring of Scott Climbing Sufferfest
Before I get to Saturday's Sufferfest, I had a nice ride Friday afternoon after I finally got to the Sylva/Cullowhee area. I meet another friend, Barry, at his place and we did a shortened version of the Caney Fork ride - it was 34mi and around 1500' of climbing. This is another favorite route of mine up there. Hell, I think any ride up there is my favorite. We took it fairly easy on the way up since this was the majority of the climbing. Once to the turn around point, we took a short break and headed back. This is the fun part! It's a false flat of 1-2% on the way up, so what goes up, must come back down....aswesome!!!
Ring of Scott Sufferfest
So, I'm up here at Andy's for the weekend and I told him that I wanted to ride Ring of Fire today and maybe could we also do the Buck Creek climb?? I don't know what the hell I was thinking. This was indeed a climbing sufferfest! But, I survived. And, I did a hell of a lot better on the Ring of Fire route than the last time I did it a year ago.
Anyways, it was a beautiful day here in WNC - probably mid 70's, sunny skies. Neal, Andy, and I started out with the Ring of Fire route - the first climb was 4.4mi at an avg grade of 8% with some steeper sections thrown in at the switchbacks. I climbed this almost 12min faster than last year. Short decent, then another short climb up Pine Creek and then the fast decent down Walnut Creek. I hit 51.8mph coming down WC!! w00t!!! Awesome decent. I never saw the guys much for any of the climbing...as usual, I was dropped. No big deal really. I've learned to climb at my pace and not try to keep up with Andy. If I had done that, I would've blown up pretty quickly and not been able to do as well as I did.
From here we headed down Hwy 64 to the gas station for refueling. Once done here, headed out to tackle Buck Creek. Don't know what the problem was...maybe I didn't drink enough (but I had 2 bottles to this point), but my guads started to cramp. Wish I could figure out what is causing this. I don't always cramp either. And, I never have to pee on rides like this... Buck Creek is a 9.3mi climb, dunno avg grade. Suffice to say, it wasn't easy, but not a back breaker either (unless you happen to be cramping).
After Buck Creek, we descend down Hwy 64, making stops at Dry Falls & another stop at Cullesaja Falls for pictures. Make another stop at the gas station, more food/water, then head out for the last climb...Elijay. By this time, I'm not feeling great. I'm wondering how in the hell am I gonna do this climb?? HTFU is how. Much slower for this climb, stopped a couple of times to let my legs try and recover a bit. Finally! Made it to the top, where the guys were waiting on me. Again. Then another fast descent down Tilly Creek. Another awesome descent...I chanced a look at one point and saw 50.x mph! Then a couple of miles back to the cars.
Dunno...that's all I can think of right now. I'm pretty damn tired. Still have some cramping in my legs, depending on how I move...oh yea, I was just reminded that I forgot the amount of climbing & distance....8400' climbing and 66.7mi. (pretty much copy/paste from the forum ride report).
Here are the guys before the ride..
somewhere on Cullowhee Mtn Rd...headed to the area in the background...the road is WAY up there.
the guys at the end of Walnut Creek descent 
next couple from Dry Falls 
waterfall on the Elijay climb
the guys setting the pace (again) up Elijay
Ring of Scott Sufferfest
So, I'm up here at Andy's for the weekend and I told him that I wanted to ride Ring of Fire today and maybe could we also do the Buck Creek climb?? I don't know what the hell I was thinking. This was indeed a climbing sufferfest! But, I survived. And, I did a hell of a lot better on the Ring of Fire route than the last time I did it a year ago.
Anyways, it was a beautiful day here in WNC - probably mid 70's, sunny skies. Neal, Andy, and I started out with the Ring of Fire route - the first climb was 4.4mi at an avg grade of 8% with some steeper sections thrown in at the switchbacks. I climbed this almost 12min faster than last year. Short decent, then another short climb up Pine Creek and then the fast decent down Walnut Creek. I hit 51.8mph coming down WC!! w00t!!! Awesome decent. I never saw the guys much for any of the climbing...as usual, I was dropped. No big deal really. I've learned to climb at my pace and not try to keep up with Andy. If I had done that, I would've blown up pretty quickly and not been able to do as well as I did.
From here we headed down Hwy 64 to the gas station for refueling. Once done here, headed out to tackle Buck Creek. Don't know what the problem was...maybe I didn't drink enough (but I had 2 bottles to this point), but my guads started to cramp. Wish I could figure out what is causing this. I don't always cramp either. And, I never have to pee on rides like this... Buck Creek is a 9.3mi climb, dunno avg grade. Suffice to say, it wasn't easy, but not a back breaker either (unless you happen to be cramping).
After Buck Creek, we descend down Hwy 64, making stops at Dry Falls & another stop at Cullesaja Falls for pictures. Make another stop at the gas station, more food/water, then head out for the last climb...Elijay. By this time, I'm not feeling great. I'm wondering how in the hell am I gonna do this climb?? HTFU is how. Much slower for this climb, stopped a couple of times to let my legs try and recover a bit. Finally! Made it to the top, where the guys were waiting on me. Again. Then another fast descent down Tilly Creek. Another awesome descent...I chanced a look at one point and saw 50.x mph! Then a couple of miles back to the cars.
Dunno...that's all I can think of right now. I'm pretty damn tired. Still have some cramping in my legs, depending on how I move...oh yea, I was just reminded that I forgot the amount of climbing & distance....8400' climbing and 66.7mi. (pretty much copy/paste from the forum ride report).
Here are the guys before the ride..
somewhere on Cullowhee Mtn Rd...headed to the area in the background...the road is WAY up there.the guys at the end of Walnut Creek descent next couple from Dry Falls waterfall on the Elijay climbthe guys setting the pace (again) up Elijay
**Edit** pictures taken by Andy:
Friday, March 6, 2009
Mountain Weekend
Spending the weekend in the mountains. Left work early this morning, at 10am, so that I could get up here (Sylva/Cullowhee) to ride with my friend Barry. We rode from his place out the Caney Fork route - 34mi round trip. Only one little climb once you turn onto CF and then on the return trip back. It's a nice route, upgrade on the way out of probably 1-2%. Makes for a nice ride back down. You can really hammer it on the way down. It was a really fun ride.
Tomorrow, we (Andy, Neal, and I) are going to ride the Ring of Scott. 64mi with 8400' of climbing. I hope I survive.
Sunday will be one of my favorite routes (I think) - Burningtown.
Ride reports later....
Tomorrow, we (Andy, Neal, and I) are going to ride the Ring of Scott. 64mi with 8400' of climbing. I hope I survive.
Sunday will be one of my favorite routes (I think) - Burningtown.Ride reports later....
Tuesday, March 3, 2009
Trainer Intervals Suck
Damn. I'm whooped. Chose to ride the trainer this evening because I really didn't want to deal with the cold and try to do these at lunch nor after work. Talked to one of my BF friends about doing these on the trainer, how hard they were the last time I attempted them (and failed) and he was very encouraging. Had I note talked with him about these, I probably would have given up when they got hard. But, I didn't.
3x5min VO2 max intervals. I tried to do them at the same power that I was doing out on the road, but it's just way more difficult to do. I started out too hard for the first one and it got progressively worse with each one. Oh well. At least I maintained a constant effort for them. After the VO2's, I wanted to try and do 2x15min @ 95% of my FTP. I managed to do one. And it was no where near 95%. I am so damn tired now. I think I will be sleeping well tonight and do a recovery ride tomorrow during lunch.
#1: 205/201/102/170/21 (np/ap/rpm/hr/mph)
#2: 198/198/99/169/20.4
#3: 175/175/96/167/19.8
1x15min: 144/143/93/163/18.3
My cadence was really good on the first 2 intervals and just barely above the > 95 for the last 5min one. I'm really proud of myself for completing these, though I would be much happier if the 3x5's were reversed. My next set will be Friday unless I'm traveling to the mtns for the weekend.
3x5min VO2 max intervals. I tried to do them at the same power that I was doing out on the road, but it's just way more difficult to do. I started out too hard for the first one and it got progressively worse with each one. Oh well. At least I maintained a constant effort for them. After the VO2's, I wanted to try and do 2x15min @ 95% of my FTP. I managed to do one. And it was no where near 95%. I am so damn tired now. I think I will be sleeping well tonight and do a recovery ride tomorrow during lunch.
#1: 205/201/102/170/21 (np/ap/rpm/hr/mph)
#2: 198/198/99/169/20.4
#3: 175/175/96/167/19.8
1x15min: 144/143/93/163/18.3
My cadence was really good on the first 2 intervals and just barely above the > 95 for the last 5min one. I'm really proud of myself for completing these, though I would be much happier if the 3x5's were reversed. My next set will be Friday unless I'm traveling to the mtns for the weekend.
Monday, March 2, 2009
Snow Cx Ride at Umstead
We had some snow here last night and early this morning. About 3" in Clayton and probably about the same in the Raleigh area. After being shut in for the weekend due to the rain, I was determined to get out and ride the cx bike. I didn't get to ride in the snow we had in January because of the broken thumb, so I told myself if we got more snow, that I would be riding!
My friend Chris and I rode at Umstead this afternoon...it was pretty cold, not sure on the temp, but probably around 32/33F with some wind. The snow was gone on the trail, but it was still nice to get out and ride after 3 days off and sitting in the house all weekend because of the rain.
We saw one other cyclist out there on the trail, a couple of runners and some walkers on our way back. We decided not to do the Turkey Creek loop...Chris's hands were pretty cold and I only had an hour to ride...I wasn't really all that cold either, except my toes. I was rushing while getting ready and didn't take the time to put the toe covers on. I did have the chemical warmers tho, which are still on!!
So, here's the pics from today....
My friend Chris and I rode at Umstead this afternoon...it was pretty cold, not sure on the temp, but probably around 32/33F with some wind. The snow was gone on the trail, but it was still nice to get out and ride after 3 days off and sitting in the house all weekend because of the rain.
We saw one other cyclist out there on the trail, a couple of runners and some walkers on our way back. We decided not to do the Turkey Creek loop...Chris's hands were pretty cold and I only had an hour to ride...I wasn't really all that cold either, except my toes. I was rushing while getting ready and didn't take the time to put the toe covers on. I did have the chemical warmers tho, which are still on!!
So, here's the pics from today....
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