Sunday, January 14, 2018

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 21.8
Speed (mph): 16.9
Cadence (rpm): 71
Time Moving: 1:15:51
Time Total: 1:17:07
Work (kj): 625
Normal Power: 147
Average Power: 135
Max Power: 526
VI: 1.09
TSS: 79
IF: 
0.78

Goal:

Build Endurance and get outside on the bike for the first time in 2018

Ride Description:

Out and Back Spin. Cool and not many out today. Just a few joggers, walkers and handful of people on mountain bikes. I would say this past week was my kickoff to decent training and I eased into the week with good ole 2X20 minute efforts at sweet spot. This coming week I will do the same thing because last week was sort of a struggle. I made it through each session, but I certainly could tell my fitness is low. Today was the first time out on the bike on pavement and the difference between that and a trainer effort showed up with my hamstrings knotting up the first five miles. After that things begin to feel a little better and maybe I should have extended the miles. I was content to end it short and know that Monday I get into my second week of official training. Am I training for anything? Nothing official other than I just want to improve my solo time on the 100 mile course. 

Weather:

Temperature Start (F): 36
Temperature Finish (F): 36
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos , Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Thursday, January 11, 2018

Sounds To Drown The Misery


JBL Reflect Mini BT - Amazon
Sonos Play 1 - Amazon
Sony  MDRXB950BT/B Extra Bass BT Headphones - Amazon

JBL Reflect Mini BT
Sonos Play 1
Sony BT Headphones



Extensive Aerobic Training has started and much of my weekday training is inside using the Kickr with PerfPro on a laptop. For the background, besides the noise of the trainer and three fans, I have a HD large screen and usually streaming something off of an Amazon Fire TV box. For sound when the training is above L3 I usually stream music from the iphone Amazon Music app with a fairly intense beat to drive the pace. If the intensity is more toward active recovery I will use the over the ear headphones because the sound quality is a little better. If my wife is not home I can use speaker with the volume up.


JBL Reflect Mini BT

I purchased these locally at a nearby Best Buy and originally I went in to get the Jaybird X3, but one of the customer service representatives pointed to the JBL as an alternative because they had them on sale and were about $20 less. Not knowing much about them and listening to rep point out some of the attributes they seemed to be similar to the Jaybird so I took the chance. Overall the sound is good when the earbuds are in the ear tightly. I am not used to pushing earbuds in that deep, but after a few seconds it is okay. In deep the bass comes through and not in deep you will not get much low end. In terms of sitting on a trainer they stay in the ear and I can imagine would stay in with more vigorous movement. They paired up quickly with the iphone, but when I tried to pair with the Amazon Fire TV box I had to remove all other electronics using bluetooth from the room. At that point the Fire TV box quickly picked up and paired with the earbuds. I have destroyed other bluetooth earbuds with heavy sweat. These are rated as IPX 4 and noted to be sweat proof. Hopefully that will be the case.

Sonos Play 1

On a Slowtwitch thread the Sonos Play 1 was mentioned a couple of times and from this I read a few reviews and the speakers were getting great reviews. The bad thing though was not noticing a very important aspect of the Sonos speakers and that is they are not bluetooth. They are a proprietary system that uses wifi. My mistake was seeing that you can pair it with the iphone and I just jumped to the conclusion that they are bluetooth. Am I disappointed? Yes, to some degree I am, but not enough to return the speaker because it does sound amazing. After I got this setup on my iphone using the Sonos app that in turn links to various music apps on the phone I was able to use my playlist from the Amazon Music app. What I cannot do is pair it with the Amazon Fire TV box without having to buy some additional Sonos equipment or speakers. When my wife is not home I prefer to use an open speaker and turn it up and it this stand alone speaker easily overcomes the fan and trainer noise and with clarity and good range of sound. 


Sony MDRXB950BT Headphones 

Even though I have little to say about these over the ear headphones they are the best of the three in this list of new items in terms of sound and general pairing to devices. The Fire TV box picked them up instantly in the initial pairing and as soon as I turn them on it picks up the headphones. By the way, there is no lag in sound between the headphones and earbuds from the Fire TV box. The only drawback, as one could guess, is that these are not sweat proof and they get hot quick even at low intensity spinning. I can tolerate wearing them, but I have to remove them briefly now and then just to cool off my ears. They are nice though if I wanted to focus in more of a movie or TV show dialog to keep track of a plot. 

This was just a brief overview of some new purchases. There are plenty of good review articles to scan over if you are looking around for indoor training enhancement and to drown out any potential revolt or cries from the legs.

Monday, January 1, 2018

2017 Annual Reflection

2017 has not been one of my better years in terms of performance gains and in fact I did well to get the miles that I had hoped with limping along. The year started off with a virus that lingered through January and into February so I missed time building base endurance. I finally got in the groove with extensive endurance training and started ramping up. By the spring I was starting to feel good with stretching the miles and had most of my best of 2017 miles in the spring with back to back solo century rides.

In June while cruising on my usual out and back route I hit a nuisance dog at nearly 30 mph. With extensive road rash and fairly damaged knee I once again had no choice and had to go into rehab mode. For many weeks I had excessive fluid around the right knee and was focused on strengthening the knee because of the torn PCL. I finally started getting back into extensive endurance training, but work deadlines picked up. 

Moving into November I was at the point that it was not worth hitting it hard at the end of the year. It did not matter anyway because I came down with another viral and sinus infection much like the start of the year and went back to easy spinning on the trainer with all hope to get over this illness for good. 

Yes, it has been a tough season in terms of not improving performance, but I do remember a lot of great miles cycling this year. I had some good miles with friends on some group rides and a lot of time cycling solo on fairly peaceful back roads. 

With this summary here are the metrics. 

Total Rides: 278
Total Distance (mile): 8,278
100 Mile Rides (solo): 8
80 Mile Rides: 13
Miles per Month Avg.: 691

Total Time (hours): 450

Days Active: 262
Rides over 4 hours: 23
Rides over 4 hours pedaling: 22
Hours per Month Avg.: 37

TSS per Month Avg.: 2,318
Total Kilojoules: 211,658


Time in Levels by %
Recovery:    26.91
Endurance:  28.53
Tempo:        15.41
Sweetspot:    8.61
FTP:              9.46
FRC/FTP:    10.03
FRC:             1.00
Pmax/FRC:   0.05
Pmax:           0.01





Duration Distance Climbing TSS Work Avg IF
month h:m:s mi ft TSS kJ
Jan-17 38:06:38 767.9 4,398 2,023 17,785 0.73
Feb-17 38:35:50 749.8 11,260 2,251 18,058 0.75
Mar-17 41:54:38 803.4 11,438 2,737 20,845 0.78
Apr-17 53:08:20 911.4 21,682 3,317 25,336 0.78
May-17 39:20:30 682 14,206 2,434 18,435 0.76
Jun-17 20:42:37 341.9 6,158 1,171 9,361 0.71
Jul-17 43:44:17 763 15,555 3,149 20,324 0.83
Aug-17 44:56:54 852.8 14,576 2,980 21,128 0.81
Sep-17 36:17:10 655.4 15,054 2,262 17,083 0.79
Oct-17 32:56:05 634.3 8,240 2,020 15,050 0.77
Nov-17 39:46:55 755.5 11,254 2,395 19,052 0.77
Dec-17 19:04:26 380.3 3,757 1,078 9,201 0.73

Training Metrics by: WKO+4 and Strava Premium
Training Application by: PerfPro
Training Power Meter by: Quarq Riken, Quarq Elsa, PowerTap G3
Training Indoor Equipment by: Kickr Gen1, E-Motion Rollers
Bikes: LOOK 585, Felt B10, Cannondale Six13, Felt IA16


Sunday, December 3, 2017

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.7
Speed (mph): 18.9
Cadence (rpm): 74
Time Moving: 2:09:21
Time Total: 2:14:49
Work (kj): 1089
Normal Power: 150
Average Power: 140
Max Power: 609
VI: 1.07
TSS: 135.8
IF: 
0.798

Goal:

Build Endurance

Ride Description:

Just another Sunday cruise in a summer kit in December. Just surpassed 8,000 miles for the year. Just happy to get to this point without more damage and hoping that 2018 goes a little better.

Weather:

Temperature Start (F): 66
Temperature Finish (F): 68
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Felt IA16 Bike Lights - ApaceVision




I believe many avid cyclists end up with a drawer full of various bike lights over a span of years. I have quite a few by this point with most of the latest being USB rechargeable. With the wide seat post of the Felt IA16 I struggled a little with finding a suitable rear light that met my desires.

When I use lights it typically because of an early morning start with the sun just starting to rise, fog or storms that come through. I do not ride at night outside so the lights do not have to meet that purpose. I have spent a lot on certain lights and I still like using the Cygo Hotshot clipped on the back of my helmet. I have to clip it on the helmet because that is the weakness of that light not have a decent post mount and certainly will not fit on a aero seat post without some sort of custom mount. At this point most do not have mounts for seat posts as wide as the Felt IA's. However, the Apacevision comes with a variety of mounting bands and I was able to combine two of the larger bands that worked with this seat post.

This will work well for me since I wanted something that was:

  • Easy to remove and left no mount on the bike
  • Is fairly bright in daytime
  • USB rechargeable
  • Has a nice variety of flashing modes
  • Lightweight
  • Reliable - (TBD)
  • Water resistant
  • Flexible mounting options


The only thing that I am sure at the moment is reliability. Overall I am impressed with these Apacevision lights and how they were packaged with a little bag, variety of mounting option rings and charging cable, which was more than I got with some lights costing 4x more.

A worthy contender? I think so. 

Amazon
Rear    Front


Saturday, December 2, 2017

Brewery Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed (mph): 17.6
Cadence (rpm): 70
Time Moving: 4:33:05
Time Total: 4:43:56
Work (kj): 2063
Normal Power: 144
Average Power: 126
Max Power: 421
VI: 1.14
TSS: 265.5
IF: 0.767

Goal:

Build Endurance, enjoy the ride, get in a little bonding time with the bike.

Ride Description:

Out and back solo spin just for fun.

Weather:

Temperature Start (F): 48
Temperature Finish (F): 65
Wind: Calm
Sky: Heavy clouds at the start with some sun at the end.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Clif Bar at mile 35

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 


Sunday, November 26, 2017

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 41
Speed (mph): 18.7
Cadence (rpm): 71
Time Moving: 2:11:47
Time Total: 2:16:19
Work (kj): 1100
Normal Power: 151
Average Power: 140
Max Power: 585
VI: 1.08
TSS: 140
IF: 
0.8

Goal:

Build Endurance

Ride Description:

Out and Back Spin. The wind made this ride more challenging, but it did give me some valuable handling experience with this new frame with gusty cross winds. Some of the direct headwinds and the bike felt pretty good as I am down a little lower than the previous bike and fitting. 

Other than the wind it was a nice day wearing a summer kit. 

Weather:

Temperature Start (F): 60
Temperature Finish (F): 62
Wind: 10+ mph NNW
Sky: Clear

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 


Saturday, November 25, 2017

Sosebee Solo


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 61
Speed (mph): 17.3
Cadence (rpm): 73
Time Moving: 3:32:08
Time Total: 3:44:03
Work (kj): 1631
Normal Power: 149
Average Power: 128
Max Power: 412
VI: 1.16
TSS: 219.6
IF: 
0.79

Goal:

Build Endurance

Ride Description:

Out and Back Solo Spin on the usual route. Great to see Diane, Nancy, Laurie and Joe at Sosebee Bike Park.

Weather:

Temperature Start (F): 38
Temperature Finish (F): 60
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
GU gel at mile 20
GU gel at mile 40

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16