Sunday Century with friends

I had intentions of riding Palomar Mountain on my only day off.  I had worked six days this week and wanted something other than riding the local roads.  But after I sent out an email about my intentions some riders reported that there was ice on the upper slopes of Mount Palomar.  So instead I met with Dave Elsberry and we did a century at a good fast pace in Orange County. 

Our century had lots of rolling terrain and some good climbs I hadn't ridden before.  We had a good ratio for the first 40 miles-- 40 miles 4,000 feet of gain. At some point the climbing was less per mile but the intensity made up for it.  I think we are pretty evenly paced and make good riding partners.  I faded on the last 10 miles but I think I just didn't fuel properly.  I guess I thought "what's the big deal? It's just a century."  I also flatted twice one rear caused by debris in the bike lane and the other a front flat while descending Sliverado Canyon.

Power Numbers

Entire workout (156 watts):
Duration: 6:12:36
Work: 3491 kJ
TSS: 418.4 (intensity factor 0.823)
Norm Power: 206  (3 w/kg for 6 hours)
VI: 1.32
Pw:HR: 10.26%
Pa:HR: -7.75%
Distance: 101.18 mi
Min Max Avg
Power: 0 980 156 watts
Heart Rate: 7 191 157 bpm
Cadence: 30 212 84 rpm
Speed: 2.2 40.7 16.7 mph
Pace 1:28 26:49 3:36 min/mi
Crank Torque: 0 1007 162 lb-in

Training Peaks 3.0 screen shot from my Power Tap Download

I avgd 3.6 w/kg in my first hour because I was riding with a former pro Sean Nealy

Orange County Friday Ride

Beginning at Peet's Coffee in Corona del Mar at 635 am sharp. You will join local
racers and avid cyclists for a MEDIUM to HIGH INTENSITY PACED ride. Click here
for Tuesday Thursday Coffee Crew and Wednesday Ride.

View the player from a Garmin GPS Download. (you will notice a small box with
four arrows next to the turtle/rabbit slider-- click for full screen mode)

You may click on "View Path in Full" for full screen interactive mode. You may
have to temporarily allow pop-ups in your website security software. Click just
above elevation profile to access overhead map and then allow pop-ups. If the
interactive view below gives you trouble click here.


You can also view these and other rides on my website. 

Wednesday Endurance/Tempo Ride

One of my favorite morning rides in Orange County is the "Wednesday Ride".  It begins at 6am at the intersection of Campus Drive and University Drive in the University of California Irvine (UCI) campus area.

Click here for a player of a Garmin GPS download. (you will notice a small box with four directional arrows next to the turtle/rabbit slider-- click for full screen mode)

Below is an interactive map of the Wednesday Ride. (you may click on "View Path in Full" for full screen)

You may also view this ride and other rides on my website

Coffee Crew Training Ride

People often ask me what rides I do.  Lately, I have been doing short early morning rides so that I can get to work by 10am.  One of the rides is called Coffee Crew in Irvine.  It meets at 615am at the corner of University and Campus Drive in the University of California Irvine (UCI). It is held every Tuesday and Thursday.

Here are a couple of links and overhead pictures for you.

Here is the player from a Garmin GPS download.  (you will notice a small box with four arrows next to the turtle/rabbit slider-- click for full screen mode)

Below is an interactive map of the Coffee Crew ride. (you may click on "View Path in Full" for full screen)

You may view this ride and other training rides on my website

Furnace Creek 508 2009

T- 17 days until Furnace Creek 508 2009. I go into this event burnt-out from a full year of ultra racing. My season began with the San Diego 200km Brevet back in Jan 3rd and will end with FC508 on Oct 3rd, a full 10 months! Follow labels such as Race Reports, races, Brevets, or training, mountains, high intensity to read up all the races and training leading up to the Furnace Creek 508, my goal event of the year.

On my website, http://www.epictrain.com/follow the link "Race Reports". There you will find 2006, 2007 and 2008 Furnace Creek 508 Race Reports. Or you could "skip the book and see the movie" here in my video gallery.

Subscribe to my blog!!!

August Month End Numbers

My cycling mileage numbers are less than ever for the month of August as I prepare for Furnace Creek 508. I have been doing more speed work and less volume.






What you see below is the Performance Management Chart from Training Peaks Software.

The pink line is Acute Training Load ATL=Short term effects- workouts done in the last 14 days

the Yellow Line is Training Stress Balance- TSB represents the balance of training stress or how well you have been juggling your training load and your rest periods.

And the Blue line is Chronic Training Load- CTL=Long term effects- workouts done 15 days ago and older

You'll notice that the Pink lines or my ATL kept increasing with spikes during June and July. You will also note that the TSB was closing the gap as the ATL was less and less. My CTL has been rising ever since May 27th. I will now begin a slow taper as I am just shy of one month from my goal event of the year. I do have one last hard weekend left 2 weeks before the Furnace Creek 508.

I should be fit, rested and fresh by October 3rd.

source

July end of the month mileage

Another 1000 mile month as Furnace Creek 508 gets closer. October is just a couple of months away

Weekend of climbing

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.

oops found another one for Little GMR

Found another one where I am 28 seconds faster on Little GMR. So I think my goal is to beat 29 minutes at first and then work from there.

Could be my Little GMR PR?

I need to look at my older files but I think this is my PR on little GMR.






HERE IS A SCREEN SHOT FROM TRAINING PEAKS.

Notice I put a powerband between 240-260 watts. My goal was to climb at 3.5 w/kg I did well in keeping at my goal with an actual of 3.6 w/kg.

A weekend of climbing in the San Gabriel Mountains

I spent Saturday and Sunday climbing in the San Gabriel Mountains. It was great to be out in the mountains again. The climbing was intense. I feel fatigued and sore but "it's good pain".

Sunday concluded a five day training block which included commuting with various intervals and back to back climbing "centuries" (Sunday's was a little shy).

Wed pm 65 miles
Thurs am 30 miles pm 65 miles
Friday am 30 miles recovery
Saturday 100 miles with 11,280 feet of gain
Sunday 85 miles with 10,600 feet of gain

for a total of 375 miles and 26,380 feet of gain.

CLICK HERE FOR A WRITE UP ON THE TWO "CENTURIES"

WHEW! I AM READY FOR A REST DAY.




^^ SATURDAY 100 MILES 11,280 FEET OF GAIN




^^ SATURDAY DETAIL OF FIRST 67 MILES WITH 10,000 FEET OF GAIN



^^ SUNDAY 85 MILES WITH 10,600 FEET OF GAIN

Back to back century days

On Saturday I did the century above. Had a to eat lunch half way through the ride. I felt my spirits were waning. I felt much better about an hour later and had a good ride in the end.






Sunday I had better legs but decided to just keep the pace steady with only a few surges.

THE DESCRIPTION OF THE ROUTES, CUE SHEETS, OVERHEAD MAPS ARE AVAILABLE ON MY WEBSITE.

60 min Peak Power Number

Screen shot from Training Peaks.

Yellow- Watts
Red - Heart Rate
Green - Cadence


I only had 1.5 hours to ride this morning. I did a 25 mile loop that took me on fairly flat terrain before and after a 1.5 mile hill (Newport Coast Dr) that gains 472 feet with an average grade of 6% grade. After the crest there is a 5.2 mile (San Joaquin Hills) rolling descent. It requires a lot of work to keep the watts up on the descent which in the end hurts your 60 minute number. But it's a good little game to play trying to keep the power up on the descent.


My Normalized Power was 233 watts for 60 mins. My weight was 150lb or 68.04 kg.

233/68.04 = 3.42

My 60 min peak number was 3.42 w/kg.

Average Power was 211 watts

211/68.04= 3.10 w/kg

Based on the Power Profile Chart that is right between the top range of Cat 4 (3.38 w/kg) and the low range (3.47 w/kg) of Cat 3.

New 30 sec Peak Power Number

I have a little competition going with my friend in Omaha, Nebraska SushiJoe.


Last night on my commute I asked him what his 30 second and 1 minute numbers were in absolute wattage and w/kg. I needed a carrot. I needed something to motivate me because the headwinds were demoralizing me. Have I mentioned how much I hate headwinds? I beat his 30 second number in absolute watts and in watts per kg (w/kg)as well. When reading power data it is important to not focus on the absolute numbers so much.



Here is an example. Two cyclists are comparing their wattage output on a local hill of 1.5 miles 6% grade.

John says: "I can hold 275 watts on that climb"

Mary says: "Really? I can only hold 225 watts on that climb"

Who is the stronger cyclist on this climb? Let's take a look at body weights for these two riders.

John weighs 165 lbs or 78.84 kg

Mary weighs 125 lbs or 56.70 kg



So John's w/kg is 275 watts divided by 78.84 kg = 3.67 w/kg

Mary's w/g is 225 watts divided by 56.70 kg = 3.96 w/kg

On this particular climb, based on their weight and power output, Mary is the stronger cyclist because her w/kg for this climb is 3.96 w/kg.

An important concept to remember is that w/kg is a power to weight ratio. As you lose or gain weight your w/kg will change that seems obvious right? But far too many people try to buy their way into better climbing. If you want to improve your climbing lose weight. Typically you will continue to hold your absolute wattage output if you are shedding fat pounds and retaining lean muscle.





Above is a screen shot from Training Peaks. You will see on the left a small frame that shows a time frame and corresponding wattage. The only thing missing to make the data quantifiable is my weight. I weighed 150 lbs yesterday which is 68.04 kg.

My 30 sec peak power was 721 watts or 10.6 w/kg Sushijoe's number was 7.91 w/kg. Ok Sushijoe there is your carrot. You have to beat 10.6 w/kg.

Being an Ultra cyclist, I am a slow twitch type of rider. I rarely do group rides. It is especially important for me to work on my fast twitch muscle so as not to lose that snap in my legs.

90 miler today..

I went for a 90 miler today. I got a late start. My legs were sore from commuting. I have ridden only 72 miles in three (3) rides since I got back from Trans Iowa on May 5th. My May numbers will only be respectable because of Trans Iowa (320 miles in one shot). I've been sick for over three (3) weeks and it's getting old. Finally this week I said eff it I'm going to start commuting.

Commuting numbers:

Wed PM 65 miles
Thurs AM 30 miles
Thurs PM 65 miles
Fri AM 30 miles

Commuting total: 190 miles

Today's ride was a good eye-opener. I'm just not in shape. I suffered from mile 75 to the finish mile 90 and then there was a stiff headwind.



I also established two benchmarks to work from. I timed myself on Laguna Canyon from Pacific Coast Hwy to the point where bicycles must turn off on Quail something? My time to beat on the 7.5 mile "climb" is 24:20






Benchmark for Santiago Canyon is 39:09. From Glenn Ranch to the Sprint point on the Como Street group ride.

Duration: 5:47:13 (6:03:28)
Work: 2946 kJ
TSS: 487.2 (intensity factor 0.94)
Norm Power: 198
VI: 1.33
Pw:HR: 2.68%
Pa:HR: -3.57%
Distance: 90.609 mi
Min Max Avg
Power: 0 818 149 watts
Heart Rate: 80 194 153 bpm
Cadence: 29 178 83 rpm
Speed: 0 43.8 16.4 mph
Pace 1:22 0:00 3:39 min/mi
Hub Torque: 0 520 72 lb-in
Crank Torque: 0 1097 156 lb-in

WEIGHT ON TODAY'S RIDE-- 152.5 LBS OR 69 kg

Peak 5s (609 watts): 8.8 w/kg
Peak 10s (546 watts): 7.9 w/kg
Peak 20s (508 watts): 7.3 w/kg
Peak 30s (426 watts): 6.1 w/kg
Peak 1min (384 watts): 5.6 w/kg
Peak 2min (330 watts): 4.7 w/kg
Peak 5min (308 watts): 4.4 w/kg
Peak 10min (243 watts): 3.5 w/kg
Peak 20min (220 watts): 3.2 w/kg
Peak 30min (200 watts): 2.9 w/kg
Peak 60min (175 watts): 2.5 w/kg







During my ride I discovered another hill! I was so excited when I looked up during a fast descent and noticed a water tower on top of a distant hill. I've descended this hill many times and have never noticed that water tower up there. A few lefts and rights and I found the way up through a resedential neighborhood. I was so excited I wanted to call Brandy. Problem was the hill was steep and I need to focus lol!

I also got an idea for some picture taking to liven up my blog. Before the age of digital cameras I used to take pictures of my bike in front of percentage of grade signs. I thought it was cool and my coworkers, who didn't ride, thought I was nuts for attempting some of the hills I told them about. They would say things like "I can't even walk up that thing" or "My car hates me when I go up Texas (15% grade)"

Here is the first installment of GRADE SIGNS new label.




This Calle Grande in Orange

Big Bear Training Ride April 18, 2009

It's that time again. Time to get your climb-on. Brandy and I will be going to do the ride you see in the graph above on Saturday. It is about 13,000 in 88 miles. You can read about my last trip to Big Bear City here. I also created a video here. Click on Big Bear City. Internet Explorer seems to work best with the media player.

Start: Mill Creek Ranger Station
34701 Mill Creek Road
Mentone, CA 92359
(909) 794-1123

Start Time: 0600

The route begins at Mill Creek Ranger Station we will climb over Oak Glen in both directions. Then we will climb up and through Onyx Summit to Big Bear City. Refuel and climb up and over Onyx Summit and back to Mill Creek Ranger Station.



Everyone welcome-- Climb at your own pace. This is not a beginners ride. However, there are plenty of bailout points. Just think if you get tired of climbing just turn around and head back down the mountain and the pain is over. This is a hard ride with lots of climbing and not much in the way of support.

As always only you are responsible for you.

RSVP at vireo508@gmail.com

Torrey Pines Hill Workout Today Rough Riding Tomorrow

Welcome and thank you for stopping by...




Ride Stats-- 33 miles and 4100 feet of gain on 11 ascents.

I had an unexpected 2.5 hours to train while in San Diego today. Being that I had such a small window I decided to do hill repeats on Torrey Pines. It had been a long time since doing a workout on that hill but after the first repeat it all came back to me. You see when I lived in Encinitas I would do hill repeats on Torrey Pines about once a week. It was also the turn around point of a lunch time ride of 21 miles and 1,000 feet of gain. I've done so many ascents of that hill I know where every crack is, where every tree root is breaking the pavement and every undulation.

The stats are 1.3 miles and 400 feet of gain.

I think it is just the right amount of effort and recovery when you loop around the inside of the park. The scenery is amazing. You are on the bluffs overlooking the Pacific Ocean. I feel rejuvenated each time I go through the park as I descend and recover for the next ascent. It is a popular place for beach goers, hikers and runners. My descent through the park is a nice diversion from the pain I feel on each climb. Today my pass through the park was so much of a diversion that I lost count of my repeats. Hence, the odd number of 11 ascents.

Weight of 150lbs today or 68.04 kg The Efforts range from high 8 minutes to low 7 minutes. Later in the season I work towards sub 6 minute climbs Torrey Pines.

1. Warm up climb at 2.87 w/kg
2. 3.43 w/kg
3. 3.88 w/kg
4. 4.21 w/kg
5. 4.58 w/kg
6. 4.32 w/kg
7. 4.02 w/kg
8. 3.55 w/kg
9. 3.70 w/kg
10. 3.53 w/kg
11. 3.82 w/kg



Tomorrow Brandy and I will go on a little adventure. We will be riding Maple Springs Rd which continues climbing "at the end" of Silverado Canyon. I've taken my ever versatile Cannondale CAAD9 and put 28mm tires on it. I say ever versatile since I've raced crits, commuted, gone on climbing rides and now will do some Rough Riding.

Tune in tomorrow for more on our ride!

Santa Monica Mountains Century

I believe the entire century was done in this area. South of Hwy 101.



11,000 feet of climbing in a 102 miles.

For the power mongrols-- over 4,000 kj (I weigh about 155lbs)


I've got just a few minutes to spare but I am bursting with excitement about my great training ride on Sunday March 29, 2009.

Chris Kostman, from AdventureCorps, took me for a ride in the Santa Monica Mountains. Home of the famous Mulholland Hwy and many other roads. Luckily Chris knew every road, and fire road, in the area because I was so turned around I didn't know where I was half the time. He even knew the locations of all the secret "water holes".

The weather was overcast and hazy and a bit chilly when you hit patches of low fog. The riding was amazing and the climbing was very challenging. But doesn't that make for a better ride? Of course it does!!

I haven't had time to download the pictures and videos yet. Check back in a couple of days.

Glendora Ridge Road

I rode up to Cow Canyon Saddle today. The weather was beautiful! Plenty of snow and ice on the road. Would have been a lot smarter on at least a cross bike. Oh well it was a blast.




As far as training I can't remember what my PR is for Glendora Mountain Road. So I guess I will call it sub 49 mins and try to beat that from now on.






GMR to post:
Duration: 48:13
Work: 674 kJ
TSS: 97.4 (intensity factor 1.101)
Norm Power: 242 Approx 3.4 w/kg
VI: 1.04
Pw:HR: 9.49%
Pa:HR: -7.81%
Distance: 8.356 mi

Avg 233 watts
Heart Rate 184 bpm
Cadence: 76 rpm
Speed: 10.4 mph
Pace 5:47 min/mi

If at first you don't succeed...

do it again. I did the same century I did last week. I suffered pretty bad last week and I had to go back and redeem myself. I was 22 minutes (total time) faster this week. Some of it is due to leaving the house at 4:14 am instead of 8am as I did last week. But mainly because I had better legs. It was amazing how much fitness I had lost in 8 weeks. What I am most happy with is the non-rolling time to total time is just shy of 8 mins. This route is quite urban so considering all the potential for traffic signals, I'm please with only 8 mins.

I also took the time to route it in Bikely.com or you can find the route sheet here. Brandy created the route and it is a pretty darn good one. Lot's of bike lanes and there are opportunities to take on extra climbs to add more gain.