I was feeling pretty good last night during my commute--amazing what two days off the bike will do for your recovery. During my 69 mile commute I sometimes take a detour and climb a 1.5 mile 6% hill named Newport Coast Dr. Last night I wanted to see if my 5 min number had improved since my last "field test" over a month ago.
HERE IS A SCREEN SHOT FROM TRAINING PEAKS
I weighed 150lbs or 68 kg
my NORMALIZED POWER was 340
340/68 = 5 w/kg
Not bad for an amateur. According to the Coggan power profile chart it is in the grey area between Cat 3 and Cat 2.
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On Saturday I did 13,400 feet of gain in 114 miles. The hardest part of the ride had over 12,500 feet of gain in 80 miles. The heat and time in the saddle made the Baldy Road climb very difficult. I was struggling to maintain my speed above 5 mph on the last 2 miles of Baldy Rd.
On the bright side I PR'd the little GMR climb. It is a 5 mile climb in the 6% range. My time was 28:13 Normalized Power of 263 (3.87 w/kg). I'm really proud of that even though pros climb at over 6 w/kg. BUT, I'm not a pro and that's good enough for me.
Here is a screen shot from Training Peaks software on my PR.
On Sunday I did a shorter route than I had planned. I didn't recover well enough from Saturday's efforts. I wanted to stay close to the car so I only did 57 miles with 7,300 feet of climbing.
I don't know how I ended up on this "social network". But I want out!!! I was getting killed with notices so I took a look at the options. I can't believe the default had all of the options below selected "for my convenience". They start off ok but then the notices verge on the ridiculous. Like I care that I get Bonus Gold, Superpokes me, or gets a new pet. This is a very annoying "social network".
Edit Email Preferences Birthday Reminder - Let me know when my friends have birthdays Friend Requests - Let me know when someone wants to add me as a friend New Comments - Let me know when someone leaves me a comment New Messages - Let me know when someone sends me a message New Photo Comments - Let me know when someone comments on one of my photos New Tags - Let me know when someone sends me a Tag New Gifts - Let me know when someone gives me gifts New Winks - Let me know when someone winks at me New Friends - Let me know when someone accepts one of my friend requests New Viewers - Let me know when someone views my profile New Luv - Let me know when someone gives me Luv New Bonus Gold - Let me know when I get Bonus Gold Tagged Newsletter - Find out about new features, contests, and other cool stuff on Tagged Partner Offers - Find out about contests, prizes, free stuff, and other cool offers from our partners Alerts Reminders - Let me know when I have pending alerts each week New Compare Message - Let me know when someone has compared me Meet Me - Let me know when someone wants to meet me Meet Me Match - Let me know when I have a match on Meet Me Meet Me Suggestions - Send me periodic Meet Me suggestions emails Tags Suggestions - Send me periodic Tags suggestions emails New SuperPokes - Let me know when someone SuperPokes me New Pets - Let me know when something happens to my pets or me on Pets
People often ask what I use for nutrition on my long training rides and events. The answer I always give is "well it depends..."
Nutrition is a very personal subject and requires a lot of experimentation out on the open road in various conditions. Those conditions should include heat, cold, hilly, flat terrain, high altitude or sea level. It should be a good representation of your typical race conditions. You need to experiment with different intensity levels and different durations. For example, something that taste good at hour one may not taste so great at hour five of your bike leg in an Ironman or an Ultra event. I have found that different intensity levels require different nutrition protocols. For me I like and perform better with less solid foods at higher intensities. The longer the duration my intensity is more moderate and I supplement my liquid nutrition with solid foods. For me the breakpoint at which I seek more solid foods is somewhere over 200 miles.
You should experiment and may I suggest that you document how you felt on your ride--if you are serious about your training and want to follow your progression. You should have a training diary/journal where you log, at a minimum, your nutrition, climatic conditions, duration and intensity (perceived or actual from a power meter) of your ride. Here are things that work for me.
I really like Sportquest products. I have a product sponsorship from them but I chose them out of the many nutrition suppliers available. Carbo-Pro powder is very easy on your stomach. It is pure carbohydrates but without SUGAR. Carbo-Pro is a Maltodextrin. It does not contain electrolytes, fat or protein. You supplement your electrolytes through the use of Vantage VO2 capsules.
Here is an important distinction from the many products containing electrolytes. You now have the flexibility of moderating the electrolytes required for the conditions. You may increase your electrolytes without increasing your fluid intake which may lead to bloating and subsequently poor performance. I personally use Motor Tabs tablets for my no hassle electrolytes and to add a little flavor. Each tablet contains 250mg of Sodium and 75mg of Potassium and 65 calories. So here is my mix-- TWO SCOOPS OF CARBO-PRO POWDER AND ONE MOTOR TAB TABLET. 290 calories 250 mg of Sodium and 75 mg of Potassium.
You will often see me using Carbo Pro 1200 which is a liquid concentrate in a 16oz bottle. Each bottle is 1200 calories. CP1200 has Sodium and Potassium which I have found even in 100F (see last weekend's post) is enough to stave away cramping. the flavor is very light considering the concentrated formula.
These are just three products I use from a full range of nutrition products that Sportquest offers. The Motor Tabs tablets offer a convenient and portable way to supplement your electrolytes. I would say if you still haven't found your favorite or "secret potion" give Sportquest Carbo Pro powder a try. It is the easiest product on the stomach that I have found. If you start Carbo Pro you have a solid foundation from which to build on. You will discover that you can perform at your best from the beginning to the end of your training or racing event without stomach upset or GI issues.
If you have any questions please drop me a line directly.
In the last two weeks my 4 1/2 year old son has been asking for me to play Time when we are in the car. Often he will suggest "AGAIN!". LOL! I think maybe he likes the alarm clocks at the beginning but I also catch him mouthing the words. I decided to look them up and study the lyrics and interpret them for me. It is interesting what they meant to me. For years I have heard this song but never really listened. Take a look now at the lyrics and see if they have any special meaning for you.
Ticking away the moments that make up a dull day You fritter and waste the hours in an off hand way Kicking around on a piece of ground in your home town Waiting for someone or something to show you the way
Tired of lying in the sunshine staying home to watch the rain You are young and life is long and there is time to kill today And then one day you find ten years have got behind you No one told you when to run, you missed the starting gun
And you run and you run to catch up with the sun, but its sinking And racing around to come up behind you again The sun is the same in the relative way, but youre older Shorter of breath and one day closer to death
Every year is getting shorter, never seem to find the time Plans that either come to naught or half a page of scribbled lines Hanging on in quiet desperation is the english way The time is gone, the song is over, thought Id something more to say
Home, home again I like to be here when I can And when I come home cold and tired Its good to warm my bones beside the fire Far away across the field The tolling of the iron bell Calls the faithful to their knees To hear the softly spoken magic spells.
Lyrics by Pink Floyd ((Mason, Waters, Wright, Gilmour)
I am an Ultra Cyclist and father who completed 2- Person Race Across America (RAAM) in 2007. I have finished Furnace Creek 508 SOLO FOUR consecutive years in 2006, 2007 (Fixed Gear)2008, and 2009. I am a Trans Iowa finisher and a Super Randonneur. I am a cycling coach with clients ranging from endurance cyclists, to triathletes, to beginners just entering the sport of cycling.