Friday, April 27, 2007

Critical Mass/Seattle/April

I finally got Tim go ride a Critical Mass with me. It was a pretty good one. Most of the riding was criss crossing downtown and ending up in Volunteer Park. The weather was nice, cool and overcast. There was a huge turnout again. Highlights . . . cycling drummer and everyone singing to one of the stereos. The ride was about 8 miles and I rode 16.79 miles total. I snapped off a few pictures with my camera phone. The first was an accident but I kept it anyway. I think Tim's in for the next one.

Monday, April 23, 2007

Longest Ride Yet Of The Season.

Odo - 3943.9

Since I've been working so much lately my training routine sort of went down the drain. Today I had the day off and I figured I better do a long ride. The plan for this week was to do a long ride for 6 hours. I didn't do a full 6 hours but I pulled off 60 miles which I haven't done in about 3 years. I made sure to eat and drink enough so I didn't bonk this time. I ate something about every 10 miles. 2 bananas, 2 Cliff bars, a turkey sandwich which I split up, plus I refilled my water bottle twice with an energy drink and once with just water. I felt pretty good after the ride except my knees are a little sore. I think it's a tendon/overuse soreness. They weren't quite ready for that much yet. I rode round trip from West Seattle, to downtown, Fremont, Burke-Gilman Trail over the top of Lake Washington, to the Sammamish river trail, down along Lake Sammamish to I-90 and back to West Seattle.
  • Ride time - 4:39:21 (total time was about 5 1/2 hours)
  • Average speed - 13.2 mph
  • Distance 61.34 miles
  • Max speed - 35.5 mph
  • Calories burned - 3650

Thursday, April 19, 2007

Who Needs A Car?

Some things I hauled on my bike today -
30 pounds of cat litter and a bag of cookies.












3 cubic feet of potting soil and a 12 inch pot.

Wednesday, April 18, 2007

Head Set Blues

Odo 3856.6

Just as I made it to work the other day I noticed my head set was loose. It's threaded so I tightened it down as best as I could, by hand, for my ride home that night. The next day, before work, I got out the wrench and started adjusting. Then the lock nut stripped. "C**p!" So I rode 2 blocks away to Bike and Brew, which is going out of business but still open a few more days. The owner/mechanic still happened to have a spare nut. He replaced it and adjusted the head set for me. But when I got to work it was loose again. "What the h*ll?" Like the day before I tightened it by hand and rode home, got out the wrench and, once again, the lock nut stripped.

I had to take the bus for 2 days. I'd get to the bus stop early and wait while the bus came late. I watched some cyclists go by and, although both forms of transportation take about the same time, I realized again how much I love the bike.

Two days later I started out to local bike shop. Just as I left the house one of my front spokes broke. How convenient. A slow mile down the road, my front wheel now rubbing on the fork, trying to avoid any bumps to prevent further damage to the wheel, I arrived at the shop. My mystery head set problem was fixed. Inside the head set is a washer with a little bump on it. I believe the bump fits into a channel on the steering tube. But sometimes it can get turned and the washer with the bump can wind it's way around the threads. You can't see this from the outside and the head set can be "set" only to become loose later when the washer moves. An easy item to overlook but these guys are good. That and the new spoke cost me less then a tank of gas.

Thus concludes the story of my head set blues.

Wednesday, April 11, 2007

Tailwind

I had a killer tailwind pushing me to work the other day. Gave me a new record -
  • Distance - 5.79
  • Average speed - 16.1
  • Max speed - 32.5
  • Time - 21.17

Saturday, April 07, 2007

Week 2 - Century Training

Odo - 3786.5

Spring is in full force today. It's incredibly beautiful here. I think it got up into the 70's. Unfortunately so my allergies got right up there with it. Riding, except for the sniffling, my is one of the best ways to keep my mind off it. I forget about my itchy eyes and don't rub them. I can breathe better. But I know it's just exposing me to more pollen. Oh well, I can't stay inside through spring.

The week was pretty rough on my legs. They got pretty sore, right from the start, with that threshold interval ride. Monday and Tuesday I just rode to work, then Wednesday I beat my legs up again by doing 10 hill climb intervals and then donning 60 pounds of armor and attending my medieval fighter practice with the SCA. Something that I haven't done in about a year. Had a good time though. Made for some real good cross training. Took Thursday off which was nice and did a 47 mile ride today with Tim. I really need to bring some food on those longer rides. Burned about 2600 calories again. Total mileage for the week was slightly less at 111.35

Sunday, April 01, 2007

Threshold Interval Ride

Odo - 3698.7

Today is the first day of my second week in training and the first time I did threshold intervals on flat terrain. It was an extremely tough day and I'll tell you why.

The Plan - According to the routine I was supposed to warm up for 15 minutes at 60 - 70% (111 - 129bpm) of my max heart rate. Then ride threshold intervals where I get my heart rate up in the range of 70 - 90% (129 - 166bpm) for 4 minutes followed by 2 minute recovery periods back in the 60 - 70% range. Repeat this 10 times.

The Experience - About 15 minutes into the intervals I was thinking to myself, "Man is this hard!" and "I'm never going to be able to follow this training routine to the end." About 35 minutes into it I had long given up on the intervals and just stayed in the heart rate range for the allotted time period but I got a new burst of energy when I realized I was 1/2 way done and that I had already rode 11 miles. When it was all said and done I was proud that I stuck it out to the end but not as proud as I would be when I got home. Sitting a few hours later, having uploaded all my information from the heart rate monitor to the computer and looking over my training routine, I realized something . . .

The Mistake - I had programed the heart rate monitor wrong. The result being instead of riding intervals at the 70 - 90% range and recovering at 60 - 70%, I rode the whole time at 80 - 90% thus my heart rate never dipped below 148 beats per minute. I started out trying to ride the intervals near 90% and recover at 80%. There were no intervals, just one long threshold ride.

Here is some information from the HRM about the ride -
  • ~1335 calories burned, 35% from fat
  • Max heart rate - 91%, 168 beats per minute
  • Average heart rate - 147 bpm
and the bike computer tells me that I rode 23.63 miles.

Fortunately my heart felt strong the whole time. I never felt like I was pushing it to far and, of course, I would have stopped if I did. Sure my legs were tired but my heart was fine. And next week, with the monitor programed correctly, I'll have a much easier workout.