Not riding today... and I have excuses to why...

  1. weather - rain all day (although it wasn't raining this morning, and is supposed to be finished by 5... I'm a wimp Wink ).
  2. 100 km pre-ride tomorrow @ Horseshoe Valley for Centurion Ontario
  3. need to The Beast's rear wheel in to have spoke changed. I don't have the tools to do it. I tried getting tire off this morning and couldn't even get it started. I'll leave it for the pro's with the tools to do it.
  4. my legs are tired.

Hope every one else has a great weekend... and to all the Mother's... HAPPY MOTHER"S DAY. Hope you're spoiled by your kids & hubby's.

  • Calories out: 3067 From lifestyle:3067, From activities:0
  • Health data: Hours slept: 6
Bike #1
  • 39m 30s
  • 21.19 kms
  • 32.19 KM/hr

Was having a good ride... and then the skies opened up. I got a little wet, but it wasn't uncomfortable as it was warm.

Decided that I needed to maintain the effort through out this morning, too often after a tough day I will take a couple days easy. That hasn't worked, so now it's going to be a couple hard days followed by easy days. Kept the cadence up over 90 for the majority of the ride, on the hills I tried to keep the speed up as well as the cadence... really worked the legs. :)

In zone: 23:25
Calories: 369

Bike #2
  • 44m 30s
  • 21.19 kms
  • 28.57 KM/hr

Just another ride home. Nothing special to report... except I developed some kind of cramp in my left knee... it was most excruciating. Every couple minutes it was there for a couple seconds, then gone. This started around 4 pm and I had to ride home with it. The cramp was worse when I was exerting a lot of pressure on the pedals, but if I rode steady and spun easy, it rarely happened. While at work, it occured when I was doing nothing at all... just sitting normally in my chair. VERY bizarre.

Made some good time even though I was riding through a headwind. I rode in a TT position (arms on top bar) and just tried to take it easy to prevent cramping from getting worse. Good ride. :)

in zone: 22:25
Calories: 416

  • Calories out: 4553 From lifestyle:3000, From activities:1552
  • Health data: Hours slept: 6
Bike #1
  • 46m
  • 22.57 kms
  • 29.44 KM/hr

Xena and I rode well this morning, she's so easy to ride. :) Even with the head wind, I didn't feel like it was too hard.

I did put in some harder efforts, but only a few. Most of the time, I was just spinning easily. Good ride... but then again, ANY ride is a good ride. :)

In zone: 25:52
Calories: 433

Bike #2
  • 36m 45s
  • 22.20 kms
  • 36.24 KM/hr

Yup, you see that right folks... a 36 km/h average coming home from work. I had a fantastic tailwind, and motivation to beat the rain home (the radar showed it closing in on us... but never did materialize). I didn't want to have to wash up Xena, so I pushed hard. Not that it's hard to push her fast.

I flew out of the parking lot and never slowed down... hit all the lights green and never had to slow down for any of the Round-about's... and only brief stoppages or rolling stops through all the stop signs. I decided that I would take the busier, but easier route home, as it's also shorter. Just to cut time off the commute... and make it easier to maintain speed. On the one road heading into Petersburg, there is a Strava segment I didn't know about. I was just pedaling as steady and hard as I could. Coming into the town I maintained 45+ km/h... so fast that the car behind me didn't pass at all and just stayed behind--even though he could have passed at one point. The light ahead was red, and there wasn't any point, but by the time we reached the light it turned green and I was able to make my turn without unclipping and the driver rolled through unhindered. It was the MOST amazing bit of driving I've seen in a long time on the bike, a driver that actually obeyed the rules and wasn't in a hurry to get to a red light... WOW.
After the turn, I have a 2+ km climb to the top of the sandhill, and I just kept pushing. About 200m from the top, I told my legs to STFU and kept going... I think I crested the hill just under 30 km/h.... my fastest climb up that hill this year (thank you wind).
Coming down into Baden, I coasted down the main hill, then at the bottom started hammering again, hitting 50 km/h on the flat and roaring into the cut-off. I made the turn onto my street at well over 30 km/h and raced to my home over 35. I crossed my house at 34 min even... approximately according to my funky bike computer... which is approximately 37 km/h average over 21.2 km. I then rolled around the corner, up the court and back home to cool down for an extra 1 km at an easy pace.

GREAT ride home -- Bill, sorry you had to suffer through that head wind-- I enjoyed that a LOT.

In zone: 33:15
Calories: 421

As you can see from the HR data of the ride home, I wasn't full out. I saved a little in the tank because my Max HR never went over 140. I didn't really work that hard on the hills... I could have gone harder. I was also, just cruising hard on the flats, but not full exerting myself. This, of course, is partly due to the great tailwind, but also because I didn't think I needed to go full out.

I beat the rain (it never did happen), and on top of that I got a KOM on that one Strava segment I went through. I averaged 40.2 km/h over that 2.3 km... and that includes a long grade of about 2-3% and a short little lump over an overpass... everything else is downhill. It's usually into the wind, but having that tail wind, sure made it fast. :)

For that KOM... I bested one of the race team guys by 4 seconds... I'm sure he'll try and get that back. ;)

  • Calories out: 4519 From lifestyle:3001, From activities:1518
  • Health data: Hours slept: 6
Bike #1
  • 41m 50s
  • 21.19 kms
  • 30.39 KM/hr

I decided that the best therapy for my injuries was to ride to work again today. Fortunately, the wrist doesn't hurt while riding mostly, only when I have to grip the brake does it give me any pain... and that's just stiffness... and I can't squeeze as hard as I'd like. Fortunately, it's the left wrist, I shouldn't brake too hard with the front brake any way... so it's ok. I hardly brake at all on my commute... there are only 5 stop signs, 2 traffic lights and 2 round-abouts on my routes, so the stopping is very minimal. :)

Used small chain ring this morning, but pushed hard on the hills. Spinning higher cadence, but not down-shifting as much as I normally would. I really need to work on my hills/leg strength/stamina. Good sweat this morning and a LOVELY morning again... wish I could keep riding, but work has to be done. I need the money to pay for food. :(

In zone: 31:50
Calories: 444

Bike #2
  • 41m 20s
  • 21.19 kms
  • 30.76 KM/hr

Evening... hope it's predicted East wind. Helps to have a tailwind on the way home.

Predictions were right, lovely little tailwind... not strong, but helpful. Unfortunately, I had mechanical issues with the bike... another broken spoke on my rear wheel. I'm really starting to get pissed off with these spokes breaking all the time. :( I'm thinking it's time to look for a more robust wheel build for The Beast. I'm just loathe to be spending that kind of money on my beater bike.

I gave hard pushes tonight, riding hard up hills and trying to work on the stamina. I did pretty well until the last road home and all the hills on Sandhills road. Especially the final one... THE Sandhill... it kicked my butt. Still it was a good ride home, I'm feeling stronger again.

In zone: 30:25
Calories: 457

  • Calories out: 4220 From lifestyle:3001, From activities:1219
  • Health data: Hours slept: 6
  • 2h 30m
  • -----
  • -----

It was such a glorious day, I just had to go out for a ride. I just wasn't feeling like riding the road... so I did something daring. I took out Schwinny and rode to the Hydrocut trail head and did some mountain biking on single track trails for the very first time. It was... .... .... insert description here. :0

AWESOME? Yes, it was beautiful. It was such a beautiful spring day, the leaves are starting to poke out, the flowers are starting to bloom and it was absolutely gorgeous! The trail system... at least what I rode on.. is truly spectacular. Flowing trails through an agreement forest, maintained by volunteers from the cycling club, with cooperation from the Waterloo Region. It's freakin' fantastic!! I rode some very difficult trails, until I figured out the trail head signs have difficulty ratings on them. Just amazing the amount of work that's gone into these trails and I have never ridden them before... shame on me!!
CRAPPY?? Yes, crappy... as I went down a number of times and now my legs look like a I walked through a mine field... more then usual. I attempted to ride through some very severe whoop-de-doos and got shelled off the bike on the second one. I came down hard in a tangle of debris and scratched up my legs, bruised my wrist and scraped my hip. I didn't stop though, I kept going. Then about 40 minutes later as I was trying to bunny hop over a log stack across the trail (they are there on purpose), on a steep little embankment, I came down yet again, scraping up the legs even more. That was it... I found the nearest exit trail and got out of there before doing some serious damage. Like hitting a tree at full speed (I hit one going slow and didn't do any damage, to bike or body). I'm thinking that I will do any riding in the trees at a slow careful pace from now on. It's good balance skills training, but I WILL get hurt if I try to go fast.
It was a pretty decent day on the bike considering. HR max is most definitely wrong, but I have no idea what it could be... probably in the 130 range. I really wasn't working that hard.

In zone: 21:11
Calories: 936

no idea of distance... I don't have computer on the MTB and my STrava disappeared off my phone. I had started it when I left home, but when I got home it was completely gone! Weird! :(

  • Calories out: 4945 From lifestyle:2948, From activities:1997
  • Health data: Hours slept: 6
Bike #1
  • 36m
  • 12.00 kms
  • 16.36 KM/hr

Easy ride to the race, and short warm up.

Followed by a ride home with my friend. He wanted to go out for an hour and half ride, but I had promised to be home to help make lunch (BBQ steak... yum).

Bike #2
  • 28m 13s
  • 18.04 kms
  • 38.36 KM/hr

OMCA Time Trial #1, non-Aero bike.
Temp - 16-18*C
Wind - SE >10 km/h
Sunny and beautiful

I wasn't sure why, but I was nervous about this "race". I have done a number of TT's and Triathlons, so I know how to pace and race my race against the clock. I was up early, so drove out to the course and checked the roads and corners. I cleaned some gravel on one corner that had been done (yesterday, I found out) but had a few loose bits on it still. Cleaned up some wood on the road from a downed tree that has yet to be cleaned up from an ice storm over a month ago. Made sure all was ready for the race.

After getting home and prepping bike, I was ready to go... when my front tire blew AGAIN!! WTF??? This was the one that blew up on me on Wednseday, and it was a brand new tube. As I didn't have time to replace the tube (which I have none to replace), I put on my OEM wheels. The Roval's are a semi-aero wheel and are very fast, so I'm not upset. I then make the slow ride up to the race site, making sure to warm up the legs a little, but not waste them. Took me 15 minutes to get there... normally less than 10. Then another 7 or so minutes of warm up riding from registration (finish line) to the start line... which I had rode past. Waited in line for my start and then I was off. Once I got on the bike, all nerves were gone, but getting prepped, I was just a little weirded out. No biggy.

So, the first leg of the course was a NW direction, with a good downhill to start. I got up to speed quickly and started hammering... the light tailwind helped too. I must have reached over 60 km/h on that downhill section, but once it started climbing (long slow climb of about 4 km and a gain of 100 feet, so nothing serious), I kept the pace up. I was doing over 40 km/h along that section and wondering if I wasn't over doing it, considering the hills to come. I decided that I was ok and just kept motoring. I caught the guy who started ahead of me in about 7 minutes... just after the turn. I then had my sites set on two other riders ahead.
The turn had us heading east... into a cross wind (light breeze) and was the beginning of the hills. I caught my second rider on that section... just before the three way stop (which I was able to fly through as there was no traffic). After that downhill into the stop sign, there is a long flat section, that opens up and the wind was an issue. I tried to keep up the pace, but I backed it off just a little (under 40) and saved the legs for the hills. On the first hill, I almost caught the next rider, but it wasn't until the next uphill that I passed him. The first hill is a steep pitch, but short. I made it over that around 25 km/h, and geared up on the downhill. The next hill is a long climb, that steadily increases in pitch... I just kept the pressure on and passed two guys on that hill. Cresting the top, I geared up and just kept pumping the legs... cadence over 90 I think... and made sure to use the downhills.
We came into the last turn which gave us a little hill to climb, but with a helping wind... if there was any as it was well protected by trees... followed by a long steady downhill. I just put my head down and gave it all I had left. I saw a guy in my mirror , and I thought it was my friend from the WCC/Flying Dogs. He started one minute behind me and my goal was to NOT be passed by him. So I just gave it my all... trying to bring the pace up over 50 km/h. I wasn't able to do that, but he never gained any time. I finished strong, right through the line.

I took another 2-3 minutes of riding to bring the heart rate down and cool off a little. VERY happy with my time/results. I passed 4 guys and was never passed, so I did very well (but then again, I could have been seeded in the wrong slot... that will change next time :o ).

Had a superb race and local knowledge helped on pacing for this race. :)

In zone: 27:59
Calories: 387

A couple things forgot to mention in the race report, it was a standing start. I also, rode for a good portion of the ride with forearms on the top of the handlebars. I can ride in that position for only so long as it's hard on the arms, but it does give me an aero advantage.

  • Calories out: 3905 From lifestyle:3016, From activities:889
  • Health data: Hours slept: 6
I am going to rest today... I want fresh legs for tomorrow's TT... will probably do some outside yard work, along with the other Saturday chores. Sweetums and I are going to take a relaxing day together. No rushing around to get kids here or there... or anywhere. Although #2 had to go to work this morning and #1 has work this aft/eve... WE don't have to drive them! :)

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