Bike #1
  • 46m
  • 22.57 kms
  • 29.44 KM/hr

C-0-L-D.... WTF it's MAY already!! Why do we need to suffer through almost freezing weather. I had to have my cold weather jacket, and pants on this morning... couldn't find my booties and wish I had them. Upper body and legs were fine, but my feet were cold.

I'm working on my leg strength again, so on the hills I kept the gearing heavy and hard. I just pushed through and kept the pressure up. It felt good and my legs are fully recovered from the harder effort on Saturday. :)

Wasn't a super hard ride either... I really need to learn how to push past my comfort zone. I will work on that tonight... morning commutes aren't the place for that as I need to have some brain cells for 10 hours of work.

In zone: 23:24
Calories: 422

Bike #2
  • 42m 16s
  • 22.57 kms
  • 32.04 KM/hr

Hard ride home... but there was a helping cross-wind and tailwind, so wasn't too bad. My backpack was full though, from all the extra layers that I wasn't wearing from this morning. I attacked all hills, pushing big gears again and rumbling along on all the flats. About half way home, I had to slow down for a semi-truck that pulled out of a side road when I was very close to the intersection. He was leaving me the lane, but I figured, he would be passing me shortly (and it would have been on a hill) so I slowed right down and let him go. Wasn't too upset with him, because he as trying to be considerate, but still, he shouldn't have even started the turn. Oh well, no harm no foul and my legs were thankful for the break.

On the final straight-away into Baden, with a good tailwind, I was able to maintain 40+ km/h for the entire section... until the hill up to the turn... at that point I was wasted and just spun easy for the last 1 km.

Good tough ride, need more of these.

In zone: 35:00
Calories: 456

  • Calories out: 4294 From lifestyle:2997, From activities:1298
  • Health data: Hours slept: 6
  • 50m
  • 1500.00 meters
  • 03m 20s /100 meters

No real plan, just swam... did a warm up from one workout, build up from another and then decided to swim a TT of 750m (16:34)... I think that's my best time for 750m, I'm pretty happy with that, my swim strength hasn't suffered too much from lack of swimming. I was starting to fade at the end, but pushed through. My Aerobic capacity was fine, was just breathing hard and not gasping at the end... so my limitation in the pool is upper body strength and that's to be expected with the amount of time I spend in the pool (next to nothing). ;)

  • Calories out: 3493 From lifestyle:3027, From activities:466
  • Health data: Hours slept: 6
Happy mother's day to all the BT Mom's out there... I hope the family treated you royally! :)

  • Calories out: 3067 From lifestyle:3067, From activities:0
  • Health data: Hours slept: 6
  • 3h 20m
  • 100.70 kms
  • 30.21 KM/hr

Centurion Ontario Pre-ride.

My cycling buddy and I went out for a pre-ride at the Centurion Ontario route at Horseshoe Valley resort. It was exactly what I needed, to see the course first hand and know what to expect, but also to get a good hard LONG training ride in with plenty of hills. This was exactly what it was... the hills seemed to never stop at some points... and if we weren't climbing we were descending in cross-winds. Great ride with a nice group of guys. I have a lot of work to do on the hills, my power to weight ratio is lacking, but I make up for it on the flats/downhills. I was coasting down hills over 60 km/h, and cruising on the flats at 40 km/h numerous times. I showed them what a big man can do if he's got an engine. ;)

Sadly, I failed on my nutrition and almost bonked in the last 20 km... but kept going and just worked to stay with the pack. It helped that Graham took charge of the pack and slowed them down to make sure we all finished together. It wasn't to be a hammerfest, just a nice training ride, which is exactly what it ended up being.

My friend and I were very pleased to have done it...even with the 2 hour drive. :)

In zone: 2:11:20
Calories: 2101

  • Calories out: 6103 From lifestyle:2908, From activities:3195
  • Health data: Hours slept: 6

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

Bopper's Training Log

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