I do t actually feel that bad ….. Still going to do another park run in the morning.
Garmin info on recovery:
Recovery check
The recovery check provides a real-time indication of your state of recovery within the first several minutes of an activity.
Recovery time
The recovery time appears immediately following an activity. The time counts down until it is optimal for you to attempt another hard workout.
Small details – big picture
Last Lap of the 1958 Tour de France Original caption: Editor’s notes: Paris, July 19, 1958. 45th “Tour de France” (Brussels-Paris). Dramatic fall of the French rider Andre Darrigade (who’d already won 5 laps) on the Parc des Princes track, at the arrival of the 24th and last lap disputed between Dijon and Paris. He slams into a track official who was too close to the track.
But the accident pictured above was severe. On 19 July 1958 the Tour finished at the Parc des Princes in western Paris. The 70-year-old sécrétaire-général of the stadium, Constant Wouters ran across the grass in the centre of the ground to prevent photographers encroaching on the track. The journalists hid the riders and Wouters from each other and Darrigade rode into Wouters as he stepped on to the track. Darrigade was lifted from his bike and turned round and Wouters thrown into the air. Both fell heavily and were taken to hospital.
Wouters was treated at the nearby Boucicaut medical centre but died on 31 July.
Darrigade cracked his skull and broke ribs. He was able to return before the end of the meeting to take a lap of honour.
Despite many dedicated fans, there are many reasons to laugh at or about Assos. The hideous, puerile graphics. I honestly don’t think there is such a thing as a cool cycling kit in the same way that there is no such thing as a cool golf kit. (The test being whether any sane, self-respecting non-practitioner […]
Beautiful, isn’t it? But what a pain in the ass. The reason constructeurs built all of their own components was out of necessity, not vanity. I think I have enough spares to build a whole other bike. To spare you my agony, here’s what worked: Wheels: Velocity Synergy, laced to a Campagnolo Veloce rear […]
http://fortunecookiezen.com/2016/04/25/soma-fabrications-grand-randonneur-v-2-build-review/
I have been doing more miles on the bike this year than i normally do
I am nearly 1000km up on where i was at this time last year. I also have been a bit more focused on riding rather than my other loves of kitesurfing, swimming and running.
The end result is that I am doing between 1 and 2 100km rides a week and they are beginning to feel easy.
This morning I headed west into a 15mph wind on a gravel towpath and then around an exposed headland with nary a thought about the wind. Sure I felt it but i just thought ‘more resistance then’ which I think is a positive.
It wasnt the hilliest route but even after 80km I was tootling along then came home to discover i had knocked off an impressive 56 Strava trophies – most of them PR’s for sections as well as a mysterious top 10 placing and all this with an average Heart Rate of 121bpm (in my fat burn / low cardio zone)
So then i thought i really should be cycling either quicker or longer or BOTH. So my next challenge …….
There comes a time for most road riders and this includes me, where you focus on the 100-mile (160.93km) target. This can be in the shape of a sportive, club ride or a personal challenge, alone or with a group.
For some, 100 miles is no big deal, just something they do every Sunday. For others it can be the single biggest physical challenge they will ever undertake on a bike. For me it is something I have never done but feel that i am nearly ready to do it. The precursor to this is the eTape Caledonia in a fortnight, an 82 mile ride sportive done at a much higher pace with no stopping.
From Cycling Weekly – Many cyclists, however, fall somewhere between the two and may already be comfortable with 50-60 mile rides but are eyeing the triple-figured milestone for their next achievement.
Just how big is the jump from 60 to 100 miles? How will you know if it’ll be a cakewalk or a frustrating grovel ending in a miserable train journey back home?
Let’s take a look at the factors that come into play with the extended mileage and see how best to prepare for 100 miles so you can undertake that distance with a realistic chance of it being an enjoyable and achievable target.
We’ve split it up into five sections, which we think need to be nailed in order to smash the 100-mile barrier. So let’s start with the biggie: training.
1 – Train!
The physical aspect of training is usually the most common focus for people with a new goal or challenge, and many folks will think that riding as much as possible in the two weeks leading up to the big ride is sufficient. This isn’t the best approach though, and what we need to do is ‘train smarter’.
This doesn’t mean we are striving for marginal gains like the GB squad; it means that we should be looking to maximise our training so that we are doing the right things at the right times.
If you are regularly riding 50-60 miles then that is already a great start; you could probably get through a century ride without too much bother, although you could be far better prepared if you have gradually increased your riding time and distance on your training rides.
Remember, to do the 100, you don’t need to be training by doing 100 miles all the time — 75-80 per cent is ample preparation without adding excessive volume.
- Your physical training should take into account the following points:
Specificity: Is your 100-mile ride going to be hilly? Then ride hills on your 60-milers! Some riders really struggle on the climbs. If you are one of them then make sure you are addressing them in your training. In many cases, 100 flat miles can seem very easy and very different when compared to a hilly 60 or 70.- Saddle time: Try and focus more on the time in the saddle without stopping, rather than miles covered on your training rides. Try riding at a lower intensity and see if you can stick it out for longer. If your average speed over three hours is 15mph, do you think you can hold it for over six hours? If you can comfortably ride your bike for 4-4.5 hours, then you are in a good place to think about the century.
- Rest: This is so important. Include active recovery in your training weeks and make sure you are resting properly. Keep the legs turning in the week leading up to the big ride, but don’t do anything that will make you excessively tired.
2 – Effort levels
Whether you are riding an individual pursuit over 4km or a whole Grand Tour, pacing your effort will be of maximum importance.
For 100 miles, you will want to make sure you don’t use up all your energy too early and struggle badly in the last third of the ride. You can use a simple speedometer to gauge an average speed which you know you are comfortable with, or a heart rate monitor to keep around a particular BPM, or even old-fashioned perceived exertion — simply going by feel.
>>> Build your strength and big gear efforts
However you pace yourself, it’s a good idea to also have a psychological pacing strategy, such as waypoints you think you should be at during particular times. For example: “I should be at the sharp climb at 40 miles in 150 minutes.” You can adjust your effort to ensure that you avoid blowing up too early, but that you also aren’t dawdling unnecessarily and missing out on a faster time.
3 – Getting in the zone
We all know how powerful the mind can be, and how it can affect performance both positively and negatively. If you are riding 100 miles alone, the mind can be a helpful ally, or a destructive pest. We want to enjoy our ride, so learning during training how to disassociate ourselves from feelings of discomfort is a useful skill.
Try to focus on other things, like the scenery, your pedalling technique, or holding an aerodynamic position. The small ‘process goals’ of each waypoint within your pacing strategy will also help to break down the ride in your head into more manageable sections.
Remember, no matter how demoralising the weather, the hills or the headwinds might be, think about how amazing you will feel at the end of the ride, and always look ahead, up the road to where things will be changing.
4 – Fuelling
How you approach your nutrition both before and during the ride can be the difference between a great performance and a trip to A&E.
How you refuel afterwards can also be a factor, which will have a huge influence on your general health and your future riding plans.
Nutrition tips
Before: The day before your 100-miler needs to be seriously considered — this is where the ride actually starts. You may have heard of ‘carb loading’ but the simplest advice here is to make sure you take on a healthy, balanced meal with fresh vegetables and low glycaemic index carbs. It’s also worth considering a bowl of cereal two hours before bed as a booster.Leave off the alcohol or fizzy pop, and drink plenty of water. In the morning, go for the cereal and fruit, and drink at least 500ml of water before you set out.
During: Avoid taking on a whole bunch of energy gels; these are mostly designed to help riders through the last few demanding kilometres of a road race.
You might want to take along something with caffeine and sugar just in case, but don’t be tempted to break into this unless you are getting really fatigued and have already covered a good distance. All you really need is adequate carbohydrate to fuel from. An average sized cereal bar of about 30 grams for every 45-60 minutes of riding is ideal. Take along some bananas too.
Don’t forget to keep eating! A critical stumbling point for many riders is the inability to fuel while riding, so make sure you are able to take a drink from a bottle whenever you need to.
When drinking, tilt the bottle up and to the side to avoid tilting your head (so you can still look where you’re going) and keep your food to hand in jersey pockets. You will need around 500ml of water per hour (more if it’s very hot and you are losing it through sweat). And to help replenish the lost minerals, your second bottle should contain a small amount of an additive which contains electrolytes. Go for the powders that are aimed at hydration rather than energy. Don’t try anything you haven’t already used and are happy with — the big ride isn’t the one for experimenting with nutrition and hydration.
>>> Six steps for healthier eating
After: Your muscles need glycogen now, so this is the time for fruit juice or a purpose made recovery shake. Get those sugars in within 20 minutes —even ‘bad’ sugars like fizzy drinks and sweets (in moderation) can help at this point. Remember to keep hydrating and sit down to a decent meal containing some good protein within about an hour.
5 – Bike fit
When you are on the bike for several hours, little imperfections in position or fit can evolve into very major issues. If you have any niggles or particular localised discomfort during your normal rides, then it pays to get these seen to before the century ride.
A professional bike-fit can improve comfort and performance, while reducing fatigue and the risk of injury. It’s not just how the bike fits you though — how you fit yourself to the bike also matters.
What we are talking about here is your ability to hold your position, your pedalling efficiency and flexibility.
>>> Cleats explained: how to set them up correctly
Check out the pros with their slightly bent elbows and stable upper body, their flat backs and aerodynamic positions. OK, you might not be able to emulate them immediately, but you will probably be able to improve your current position with a few tweaks and off-bike exercises and stretches.
Get advice from a physio if needed, and make sure that you don’t attempt the big ride without properly testing new positions or bike parts beforehand.
Read more at http://www.cyclingweekly.co.uk/fitness/training/five-invaluable-tips-to-help-you-step-up-from-riding-60-to-100-miles-170890#h3Z75lQPY2WLY6f9.99
From cycling weekly
The general classification at the Tour de Romandie is set to be hard fought with several Grand Tour contenders lining up
Chris Froome (Team Sky) and Nairo Quintana (Movistar) step up their Tour de France preparations at the Tour de Romandie this week as a number of Grand Tour favourites line up for the Swiss race.
Quintana returns for his third European stage race of the year, having won the Volta a Catalunya and finished third at both the Tour de San Luis and Tour of the Basque Country.
Froome, a two-time winner of this race, leads a strong Sky team, featuring Geraint Thomas, Michal Kwiatkowski and Ian Stannard.
The Brit finished third here last year after a lacklustre final time trial, which saw Katusha duo Ilnur Zakarin and Simon Spilak take the top steps on the podium.
Zakarin returns to defend his title with an eye on honing his form for next month’s Giro d’Italia, while Tom Dumoulin (Giant-Alpecin) will also have the same target.
There is a severe lack of Swim detail in Strava imported swim activities. Essential metrics for loyal Strava customers such as lap splits, heart rate, PRs, CRs, etc, etc are all missing. The current swim visuals are very poor indeed. I’m more of a cyclist and runner, but if I feel this aspect of Strava lets me down, I can only sympathise with true swimmers and triathletes.
Swapping to Premier paid membership didn’t make any difference in this aspect. Thus, one of the reasons I cancelled my Premier status as have many others. Strava is a great app, but outside cycling and perhaps running, it doesn’t cater for much else.
Many have invested in expensive fitness devices that allow measurement of these metrics. Without the ability of Strava to take advantage of these, customers will consider using the device bespoke applications instead.
Customers have been asking for this for years and Strava just doesn’t seem to care.
Even endomondo also a running cycling site is much better mapping PR’s etc
Garmin itself does much more (it even shows the gap where I paused instead of pressed lap) but it has never really taken off as a social platform ….. will update this if i see something better.
South Africa tour of Aru series
Last week I read an article in the Guardian which generated both empathy and disappointment at the same time (though far more of the latter, than the former). The article – written by Tom Marriage – laments an apparent loss: …peculiar achievement, of anoraks and curly cheese sandwiches eaten on forgotten B-road laybys. It was a […]
https://cyclestuff.wordpress.com/2016/04/18/picking-holes-in-the-new-cycling-landscape/
Parkrun (styled as parkrun) is the name given to a collection of five-kilometre running events that take place every Saturday morning in several countries. All are free to take part in and require runners to register online in advance for a unique athlete number and to print their own identification barcode for use when taking part.
I had registered years back but have never got around to taking part in one. Yesterday I changed that – I printed out my barcode Friday night chose one of the 3 in glasgow to take part in and off I went. I cycled down and locked the bike up – the run was due to start 9:30am and with 40min to kill I decided to run the course before the event slowly. A bit of stretching and warming up. Listened to the briefing and applauded a man on his 50th run. Then boom off we went. Victoria park in glasgow has the Parkrun go 3x round the lake so on the 2nd lap we started hitting back markers. Still pretty doable and my pace was pretty high (competition you see)
Came in and stopped the Garmin 19min59sec and 4.8something km.
I queried distance with runner next to me – his Garmin had 5.05km so it must be fine – I hadn’t cut corners into the lake that was for sure.
First lap quickest then got my breath back regretting start then upped it on final lap …..
Runners’ results in each event are processed and uploaded online after the run by volunteers. Each registered runner has an individual page cataloguing the details of each event in which they have participated.
So checked my time later 20min 00sec
Pretty happy with that so will try make next week for no2 before I try other courses.
The promise of adventure is all around us. Whether you live in Los Angeles or the Himalayas, opportunities to get outside present themselves to anyone with the right pair of eyes. For Ty Hathaway, this opportunity takes the form of the Angeles National Forest. Follow along as he shows you the City of Angeles that you won’t find in any guidebook.
they collect together some of the most ridiculously named segments on Strava
Ride logging and sharing service Strava has quickly found many, many fans since being introduced in 2009. As well as uploading your cycling data from your GPS computer, part of Strava’s fun is seeing how you compare on ‘segments’ of hills, roads or routes.
These segments are created by users, and you are free to call them whatever you like. For most people, this would mean ‘High Street’ or ‘Green Hill Road’… but for others its a licence to get creative with their segment naming.
Some of the names given to segments are hilarious, so we’ve collected together 12 of the most oddly-named segments.
Some are a bit rude, so we apologise in advance if you’re easily offended.
It’s a name that conjures up all sorts of images – not all of them nice. You’d have no idea that the segment is actually along Missionary Road in Escondido, California, USA, and is around a mile in length. Current KOM holder: Don Powell.
https://www.strava.com/segments/4861080/embed
Before the complaints start flooding in, the name of this segment accurately refers to where it starts and finishes: from Sandy Balls to the Fighting Cocks public house in Godshill, Fordingbridge, Hampshire, UK. Current KOM holder: Alex Farminer.
https://www.strava.com/segments/4398133/embed
Why is reality TV star and former glamour model Katie Price’s pincered crustacean unhappy? That’s something that possibly only the creator of this Macclesfield segment may truly know the answer to. Current KOM holder: Andy Tennant (yes, that one).
https://www.strava.com/segments/1438716/embed
This very sizeist segment consists of a steady uphill over a mile in Cumbria, which someone carrying an extra bit of timber may indeed find a bit of a struggle. Current KOM holder: Paul Stephenson.
https://www.strava.com/segments/3132595/embed
A League of Gentleman fan must have created this one, using a [mis]quote from the comedy programme’s foul-tempered restart officer Pauline. Surprisingly, it’s nowhere near Royston Vasey, but actually in Glyncorrwg, Wales. Current KOM holder: Jamie Mckinstry.
https://www.strava.com/segments/9766692/embed
Male genitalia seem to be a recurring theme among Strava artists for some strange reason, so it shouldn’t really come as a surprise to see a segment shaped like one. You’d have to know where you are going to put down a good time on this Leeds segment, mind. Current KOM holder: Gavin Taylor.
https://www.strava.com/segments/7328962/embed
We can only imagine this Barton-upon-Humber segment name is referring to spoke nipples on a bicycle wheel, rather than human anatomy. No one can possible have a ‘few’ missing, let alone a few in the first place. Current KOM holder: Bradley Donkin
https://www.strava.com/segments/8288175/embed
No further comment needed. Current KOM holder: Ross Wildman (Chris Agnew is second, so he should have wiped a bit quicker)
https://www.strava.com/segments/9539915/embed
This is one of many very oddly-named segments featuring Craig Bellew. We also have Craig Bellew has a hidden motor, Craig Bellew is at home eating doughnuts, Craig Bellew swerves toward cats, and more – most in the Bideford/Barnstaple area of Devon. Current KOM holder: Philippo Corleone.
https://www.strava.com/segments/11588346/embed
Very descriptive title for a punishing segment in Powys, Wales, that averages 11 per cent climb for just over a kilometre. Current KOM holder: THE VINORACER (his capitals).
https://www.strava.com/segments/6849647/embed
Someone – possibly even the man himself – must have been proud that Ryan made it up this four per cent hill in Caterham, Surrey. He had the last laugh, though, because it looks like he may have been quickest… Current KOM holder: Ryan McGibbon.
https://www.strava.com/segments/7095955/embed
We’ve kept the grammar in there as it was written to maintain this Worksop segment’s authenticity. Just to add to the fun, the current KOM holder is none other than Hugh Jassburn.
South Africa tour of Aru series
following his latest blog at pedal works I dug into the archive and read this – maybe its time to get a smart turbo trainer.
If I am to complete the Whistler Gran Fondo this year in reasonable time, then I need more power.
Last winter I trained with a heart rate monitor. My Suunto watch has a built in “personal coach” that told me when, and how hard to train. By the time I got outside on my bikes again, I was noticeably stronger, faster, and better prepared for the cycling season.
I will continue to use the heart rate monitor but this winter I’m focusing on becoming more powerful, and to do that, I need to objectively measure my progress, or lack there of.
Enter the power meter.
I workout using a Keiser spinning bike which has a built in power meter. It measures the power delivered to the pedals during the workout, and calculates the average wattage for the session.
What are good numbers for these tests? I’ll try to remember they are relative, and…
View original post 347 more words
Got new life insurance and the company i am with offers 50% off on garmin products and as I am such a gadget head i decided to buy the 920XT which is also useful for swimming besides my normal running and cycling.
The watch itself maps other data that i was not familiar with so popped out this morning on a run just over 10km to explore what the running dynamics mean.
Running dynamics give a summary
Cadence i know is stride rate – quicker chi type running has always been my thing – i am not a long heavy impact strider … In general, more experienced runners tend to have higher cadence. An often-cited target for running cadence is 180 steps/min. So i am bang on target for this run.
First off is Vertical Oscillation
I was feeling stiff at first but loosened up after a km of running – this is where the data goes into blue – there are green spikes in sync with the downhill sections after that …
The colors show how your ground contact time compares to other runners. The color zones are based on percentiles.
| Color Zone | Percentile in Zone | Ground Contact Time Range |
|---|---|---|
| Purple | > 95 | < 218 ms |
| Blue | 70 – 95 | 218-248 ms |
| Green | 30 – 69 | 249 – 277 ms |
| Orange | 5 – 29 | 278 – 308 ms |
| Red | < 5 | > 308 ms |
Garmin has researched many runners of all different levels. In general, more experienced runners tend to have shorter ground contact times. Elite runners often have ground contact times of less than 200 ms. Virtually all experienced runners studied have ground contact times of less than 300 ms. Higher cadence and faster paces are both associated with shorter ground contact times. Many running coaches believe that a short ground contact time is characteristic of a more economical running form. However, at a set cadence, decrease of ground contact time usually increases vertical oscillation.
Made the most of the easter break and a slight break in the weather to head up the road from Glasgow to see my girls who were on holiday at their grans the other side of Perth.
Planned the route on Strava and off I headed taking the touring bike with a load and choosing some hills so that it was also a sort of training session.
halfway up the Crow road – first time I have stopped and taken pics
Crow road nice surface – good for 75kmph on a good day
Headed over the crow and the route goes NE and the wind was from the NE so wind in the face all day.
Up to Stirling and then up a really steep wee route up the back of the Wallace monument up Sherrifmuir road past the pub that looked so inviting.
Onwards into the wind and then greeloaning Gleneagles passed the golfers cursing the wind then past Dunning where i stopped to greet the witch ..
Got a few niggles with the bike – one is brakes that don’t wrap around the fender enough … and a heavy bar bag that means hands off cycling is hard … but on the plus side shelters the hands from the wind and keeps them warmer.
Sugar then a night at Grannies with the girls.
and the weather improved for a different route home.
One road discovered where i was joined by two very pleasant ladies in their 20’s who were practicing for the eTape as well. This road has great ascent and then smooth downhill … try it if you going anywhere near Perth … HERE
Down to Falkirk and then an easy ride down the canals home – thinking of cake sped me on and I had some easy PR’s on the canal although I think the other time was a 29er into the wind and this time it was behind me.
250km over 2 days but the highlight was what I saw – heron, buzzards, lots of future mint sauce baby lambs and that witch monument. the highlight seeing my girls who had made bunting and sewn me a special medal …
Kite*Surf*Bike*Rambling 