Monday, May 28, 2012

BBC-31-Recreational Style

Garmin Connect Map and Data
Ride Summary
Moving Time: 1:55:04 (1:56:27 total)
Distance: 31 miles
Avg Moving Speed 16.3 mph
Elev. Gain: 1,369 ft

Goal: Keep the intensity low so I can train tomorrow. Enjoy the morning on the bike.

The Ride: For the most part a very relaxed pace with some surges here and there, but nothing that would disturb training tomorrow evening. A really great morning to get out on the bike and my third day in a row to get in some outdoor cycling. Loving it! Got home early to mow the yard (not fun, but has to be done) and now to just take it easy the rest of this Memorial Day.

Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine
24 oz from Bottle #2  water, BCAA's, Glutamine
Finish | Powerbar Powerblast gummy gels (love these things)

The Weather: Sunny skies at the start @ 70degrees, on the return @ 80 degrees, wind from the east 11mph.

Bike: LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data:
 Entire workout (126 watts):
    Duration:      1:56:30
    Work:          878 kJ
    TSS:           95.5 (intensity factor 0.703)
    Norm Power:    148
    VI:            1.17
    Distance:      31.264 mi
        Min    Max    Avg
    Power:           0    488    126     watts
    Cadence:         7    239    83     rpm
    Speed:           0    36.1    16.1     mph
    Pace             1:40    0:00    3:43     min/mi

    Crank Torque:    0    1091    138     lb-in
    Temperature:     69.8    78.8    73.9     Fahrenheit

Sunday, May 27, 2012

Comet - 40

Garmin Connect Map and Data
Ride Summary
Moving Time: 2:12:46 (2:15:28 total)
Distance: 40 miles
Avg Moving Speed 18.3 mph
Elev. Gain: 1,470 ft

Goal: Easy spin getting used to the aero position.

The Ride: Glad to feel as if my legs are coming back to the cycling world. Today felt more normal than the past couple of weeks and even though I kept the intensity down it seemed like the legs were ready to open up. Just a bit more and I think I will back on track. Especially encouraging after a rough day yesterday.

Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine
24 oz from Bottle #2  water, BCAA's, Glutamine
24 oz from Bottle #3  water
Finish | Powerbar gummy gels & Honey Stinger Waffle
Home | whey and egg protein smoothie

The Weather: Sunny skies at the start @ 90degrees, on the return @ 90 degrees, wind from the east.

Bike: Felt B10, Garmin 800, Powertap SL+

Overall Powertap Data:
 Lap 1:
    Duration:      1:00:05
    Work:          543 kJ
    TSS:           60.2 (intensity factor 0.779)
    Norm Power:    163
    VI:            1.09
    Distance:      18.585 mi
        Min    Max    Avg
    Power:           0    425    151     watts
    Cadence:         8    169    76     rpm
    Speed:           0    26    18.6     mph
    Pace             2:18    0:00    3:14     min/mi
    Crank Torque:    0    1101    173     lb-in

Lap 3:
    Duration:      1:01:44
    Work:          470 kJ
    TSS:           47.7 (intensity factor 0.681)
    Norm Power:    143
    VI:            1.13
    Distance:      18.65 mi
        Min    Max    Avg
    Power:           0    383    127     watts
    Cadence:         11    218    74     rpm
    Speed:           0    24.6    18.1     mph
    Pace             2:26    0:00    3:19     min/mi
    Crank Torque:    0    1154    150     lb-in

Entire workout (134 watts):
    Duration:      2:16:01 (2:19:08)
    Work:          1095 kJ
    TSS:           117.9 (intensity factor 0.723)
    Norm Power:    152
    VI:            1.13
    Distance:      40.585 mi
        Min    Max    Avg
    Power:           0    425    134     watts
    Cadence:         8    246    74     rpm
    Speed:           0    26    17.9     mph
    Pace             2:18    0:00    3:21     min/mi
    Crank Torque:    0    1154    158     lb-in
    Temperature:     82.4    98.6    87.6     Fahrenheit

Saturday, May 26, 2012

Brewery - 88 Miles and Suffering

Garmin Connect Map & Data
Ride with GPS Map & Data
Ride Summary
Moving Time: 5:18:14 (5:48:02 total)
Distance: 88 miles
Avg Moving Speed 16.6 mph
Elev. Gain: 2,398 ft

Goal: Training Endurance, trying out the Felt B10 on a longer distance

The Ride: When I woke up at 4 a.m. to do a bible study and prayer time, eat a bowl of oatmeal and prepare the bottles I knew this might be a rough day, but went forward because that's what we do. It was getting out of bed and feeling an upset stomach, lower back and hip pain that gave me this initial feeling of a potential rough day.

It was great to see Edgar and Jack preparing to roll out for the marked 48 while I was meeting Craig at the brewery for a 7:30 a.m. start on the out and back route. I wasn't sure how many miles, but I wanted to try for 80 miles using the Felt. We made it a 1/2 mile when my front tire blew. I  had trouble the night before trying to mount a new Michelin Pro 4 front tire. The tire bead kept popping out of the rim, which in turn would blow the tube. Craig and I talked and thought it was best for him to go ahead. I fixed the flat and went back to my truck to exchange for a backup front wheel.

The ride going out went really smooth. The temperature was still cool, but I knew with the tire issue it was going to push me into the hotter temperatures later and it did. Still working on building up my fitness that I lost from vacation a couple weeks ago I did not push higher intensities and just used the time to gain more experience riding down in the aero position. It worked as I started feeling more comfortable pushing up the speed more. I kept thinking that if Craig was on this same route I would just turn at the point of meeting up with him, but once I was on Cagle Road I started thinking he either went really long miles or did a different route. So I thought it best that I turn due to the coming heat.

For most of the ride back I felt pretty good, but at mile 70 I started feeling the effects of heat and from that point the ride became a struggle. Plus the upset stomach that I mentioned earlier that I had before leaving the house this morning - yeah it was getting worse as well. The last 18 miles were tough the manage between the heat and fluid intake with a sour belly. No need to whimper about the discomfort. The way to get out of the heat was keep pushing forward until I hit paradise - Sosbee Bike Park. There I was able to sit on a bench in the shade for a moment and run some cold water over my head and neck. Wow! that really helped and the last few miles were all that were remaining. Back at the truck I was feeling exhausted and sick. On the drive home it was all that I could do to stay awake and upon arriving at home, dumping my equipment as quickly as possible and fall into to bed. Instantly I fell asleep for a short period. I don't think I felt like that in a long time. Between the heat, upset stomach and losing fitness recently this was a tough day, but the only way back is to push forward with determination and desire to improve.

Now that I am rested a little I am looking forward to the next training event tomorrow and/or Monday.

Thanks so much for the folks that put in Sosbee Bike Park. I will continue to donate to keep it going.

Nutrition Intake During and after the Course:
24 oz from Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine
24 oz from Bottle #2  water, BCAA's, Glutamine
24 oz from Bottle #3  water, BCAA's, Glutamine
Mile 30| Hammer Gel
Mile 40| 1 Cliff Bar
Mile 70| Hammer Gel
Finish | 40 gram whey protein drink
Home | Chicken salad and skim milk (because of the nap I did not eat until 2 hours post ride - not good)

The Weather: Sunny skies at the start @ 66 degrees, on the return @ 90 degrees, breeze from the west.

Bike: Felt B10, Garmin 800, Powertap SL+

Overall Powertap Data:
Entire workout (112 watts):
    Duration:      5:23:25 (5:52:21)
    Work:          2169 kJ
    TSS:           241.8 (intensity factor 0.671)
    Norm Power:    141
    VI:            1.26
    Distance:      87.673 mi
        Min    Max    Avg
    Power:           0    530    112     watts
    Cadence:         8    225    75     rpm
    Speed:           0    33.5    16.3     mph
    Pace             1:47    0:00    3:41     min/mi
    Crank Torque:    0    1510    132     lb-in

Still working out how I would like this bike to be setup. Since I do not race I don't need to be super touchy about fine tuning every little detail for wind resistance. Typically the torpedo bottle mounts are above the bar, but for me and how I want to use this bike for training using power output the location of the computer is important so that I can see the display while down on the pad. So I am experimenting with this bottle location and during today's ride I really like the location. It was out of the way and yet very easy to pull the bottle out while being down on the pads. So maybe there is a little more drag with it hanging below, but it is much easier to access than the seat tube mount. Plus having the Xlab Superwing rear mounted system gave me a total of 3 bottles for today's ride. I refilled one of the bottles again just to make sure I had enough on this very hot day. I modified a Pro Vibe bottle cage and used zip ties to connect to the bar extensions.

The computer mount is a simple piece of PVC cut to size and painted white. See my post on DIY aerobar mounts for a very inexpensive method. However, I do plan to move the Garmin 800 down to a level area on the back of the bottle cage so it will not be angled up like in the pictures below.

My Version of a Torpedo Mount Below the Bars

Sunday, May 20, 2012

Felt B10 - Test Ride

Ready for the first trial run

Garmin Connect Map & Data
Moving Time: 2:15:47 (2:15:47 total)
Distance: 40 miles
Avg Moving Speed 17.7 mph
Total TSS: 130
 Total IF: 0.75


Goal: Fit test ride for the Felt B10

Test Ride:
I want to be clear that this is not an official review of the Felt B10. I have never raced in a time trial or triathlon. This is my first ever ride on a dedicated time trial bike. What I want to do is record my first experience based on perception of fit and performance. I do have plenty of ride metrics collected from the power meter and Garmin 800 gps unit as shown, but without having extensive experience with time trial bikes the data may not prove useful. Plus this test ride was performed at the Silver Comet and was too congested to perform any full out performance tests. What this ride was to me was really two things. Make sure the Fit was good and to start getting used to being down in the aero position. My confidence in handling skills was very low on this first ride. I often sat up with hands near the brakes as I approached families and kids. Otherwise my average speed for this ride may have been higher. If I were to take this bike to a sub maximal or L4 effort the speed would have been far too dangerous for this multi use path. This bike can really take off quickly with a little torque applied.

Saddle: Cobb Cycling V-flow Plus
I have used Fizik Arione saddles on all my road bikes and have been very happy, but I knew that my position on this bike would be totally different. As I studied different aspects of time trial and triathlete setups it seemed there were a lot of good comments regarding Cobb Cycling's saddles and Curtis had those in his shop at Cannon Cyclery. The roll of the dice turned out good for this first forty mile test. It felt good to me from the first mile to the finish. On the web you would see comments that it took a small tweak or two to get it dialed in. I think mine is dialed in now, but I need to test it on a 100 mile route just to be sure. For now add me as another happy Cobb Cycling saddle owner. Fit wise, I believe Curtis got the position and height right for me.

Drive Train: SRAM Red and Force
I have been very pleased with SRAM Red on my LOOK 585 so I asked Curtis to build this bike up using a blend SRAM. We used the higher end Red components where it was important and used Force on less important components to save on the budget. It certainly turned out nice. Curtis certainly has the shifting tuned to a buttery smooth and precise shift. The TT500 shifters are a little stiff, but I expected this based on reviews. I did not have any trouble shifting as my riding experience progressed just during this 2 hour test ride. There was a little noise coming from somewhere. It sounded like it was from the crankset, but I think it may be my front hub. Other than that the drive train seemed really nice.

Aero Bars: Felt
The bars came with the frame purchase, but what is important about this review is the fit. This was the area that Curtis spent the most time changing the pad height and changed several stems. He was concerned about my wrists on the S-Bend extension bars, but I think they will be okay. Perhaps maybe not as comfy as a Ski Bend extension bars, but my wrists were more inline or not as bent during the test ride as they seemed to be during the fit session. My position with my elbows down on the pads was setup to be a little more toward the comfortable side than be in a deep aero position. Based on this first test I think with my neck flexibility, or lack thereof, that is as low as I can get and be able to see safely in front of me. If anything I may need to come up just a touch more, but I think instead I am going to do some more work on my neck and my chiropractor showed me how to do this therapy.

As stated before I could not really do a full out test today being on a multi use path, but it wasn't just that. I need a lot more hours of getting comfortable riding in this position. I simply did not have the confidence in my handling skills to really punch it. However, I could still tell the difference of this bike compared to my road bikes. The Felt B10 is no doubt heavier than my LOOK 585 (15 pound bike), but I experience the aero effects of the time trial bike for the first time and have read so many articles stating that the aero effects out weigh the weight issue. I believe it does for sure. This bike seemed to just cut through the air as if the only wind resistance was me. I opted to go with the Xlab rear mounted hydration system. There were a few stretches of open pathway that I felt confident to open up the engine a little. The bike just seemed to go and it wanted to go even more. I was the one holding it back with my lack of confidence. I certainly need a lot more work and hours of training to keep it in a straight line and will only use this bike when I am training solo. The only time I was near someone was a brief time when another cyclist (Stephen) came around me and we stayed at the same pace for a while, but I can see why these types of bikes are not good in a group setting or the person should not be down in the aero position is that you cannot see good enough to make a fast avoidance.

This test ride served me in a sense that I believe Curtis (Cannon Cyclery) did a fine job fitting me to the bike, the bike performed well with shifting and I felt pretty good about my future potential on this bike to perform well and yet be comfortable enough to use it for consistent training. I was also a little concerned about going with a 53/39 chain rings since I have been using compact 50/34 for most of my brief cycling years and yet on this first ride it went well. It will be a bigger challenge once I get out to the rolling hills.

The bike is good enough for this recreational cyclist. It is just a matter of me stepping up to the level of the bike and pushing it a little harder.

Nutrition Intake During and after the Course: ~45 oz. of water with BCAA's and Gluatamine (1) Honey Stinger Waffle (1) Post ride 30 gram whey protein drink (1) chicken salad sandwich at home 60 minutes following ride

The Weather: Sunny skies, slight breeze & headwind going out, 81 degrees

Power Output

 Lap 1:
    Duration:      1:09:20 (1:09:57)
    Work:          615 kJ
    TSS:           70.7 (intensity factor 0.785)
    Norm Power:    165
    VI:            1.11
    Distance:      20.006 mi
    Grade:         0.1 %  (125 ft)
        Min    Max    Avg
    Power:           0    482    148     watts
    Cadence:         7    246    75     rpm
    Speed:           0    25.5    17.3     mph
    Pace             2:21    0:00    3:28     min/mi
    Crank Torque:    0    1745    176     lb-in

Lap 2:
    Duration:      1:06:15
    Work:          541 kJ
    TSS:           57.3 (intensity factor 0.72)
    Norm Power:    151
    VI:            1.11
    Distance:      19.999 mi
    Grade:         -0.0 %  (-51 ft)
        Min    Max    Avg
    Power:           0    608    136     watts
    Cadence:         7    246    73     rpm
    Speed:           0    26.4    18.1     mph
    Pace             2:16    0:00    3:19     min/mi
    Crank Torque:    0    1647    167     lb-in

Entire workout (141 watts):
    Duration:      2:16:47 (2:21:30)
    Work:          1157 kJ
    TSS:           129.3 (intensity factor 0.754)
    Norm Power:    158
    VI:            1.12
    Distance:      40.095 mi
    Grade:         0.0 %  (70 ft)
        Min    Max    Avg
    Power:           0    608    141     watts
    Cadence:         7    246    74     rpm
    Speed:           0    26.4    17.6     mph
    Pace             2:16    0:00    3:25     min/mi
    Crank Torque:    0    1745    170     lb-in

Saturday, May 19, 2012

Fort Mountain Bound

Garmin Connect Map & Data
Ride With GPS Map & Data

Group: Gary, Mike Q., Mike P. and me

Ride: This was my first day back on pavement following an eleven day break from cycling training and a vacation at the Florida Gulf Coast beach for about a week. I was excited about today for several reasons. This was my first ride with Gary in many months. It just so happened that our goals for the day seemed to line up. Gary has been focused on training for mountain events and I have been doing something a little different down on the flatter roads. The route was going to be from the brewery out to Horn Mountain, which is about an eighty mile route. The second reason I was excited was getting back into the groove after the long break, but at the same time I was apprehensive. I did some short interval sessions this past week training indoors and overall I really felt rough. So I wondered if jumping right into a challenging eighty mile route with guys that are in good fitness was a smart thing to try.

The weather was really nice as Gary, Mike Q. and me rolled out of the brewery at 7:30 a.m. heading toward Adairsville to join in with Mike P. and go on from there toward Horn Mountain. Unfortunately Gary had a pinch flat that could not be repaired and none of us had tubes with stems long enough to work with his Zipp 404's. Mike Q and I headed back to the brewery with Gary waiting for Mike P. to come back to pick him up.

On the way back and with only about 30 miles on my legs I could tell my fitness was off especially as we were climbing up the 75 hill, which is a stinger of a road that parallels I-75. I know it was a bummer for Gary to have a pinch flat like this and to be stranded for a short period, but for me I think it kind of worked out to limit my miles. I probably could have made it through the 80 mile route, but I believe those last miles would have been painful. Lot's of work to be done to bring the fitness back up. Maybe I will be ready the next time I get to join Gary and Mike for the Horn Mountain route.

I am really excited to get the Felt B10 out for the first time tomorrow.

Bike / Equipment: LOOK 585, Powertap SL+, Garmin 800

Nutrition Intake:
Bottle #1 - ~13oz. BCAA's, Glutamine, Maltodextrin, Egg Protein
3/4 Cliff Bar
1 Hammer Gel

Entire workout (117 watts):
    Duration:      2:44:34 (3:20:18)
    Work:          1157 kJ
    TSS:           168.4 (intensity factor 0.785)
    Norm Power:    165
    VI:            1.41
    Distance:      39.6 mi
        Min    Max    Avg
    Power:           0    515    117     watts
    Cadence:         7    231    76     rpm
    Speed:           0    36.4    14.5     mph
    Pace             1:39    0:00    4:09     min/mi
    Crank Torque:    0    1172    138     lb-in
    Temperature:     55.4    80.6    66.7     Fahrenheit

Monday, May 14, 2012

Cannon Cyclery

Cannon Cyclery

700 Hembree Place
Roswell, GA 30076
(678) 9541-9307

I first met the owner of Cannon Cyclery while searching the online ads for a used time trial frame. Curtis was helping someone sell a slightly used Felt B10 frame and that particular frame caught my attention for price and potential fit (size). Before this I had never heard of Curtis or Cannon Cyclery on my side of town, but later found out that he had a shop within the Sport Factory before opening his own store front.

His services are listed on the web link above, but are Tune Up, Wheel, Fitting, Mechanical, Bike and Frame and Clinics. When I purchased the frame it was a service he was providing to the previous owner, but he did spend time with me on a rough fitting to make sure the frame was my correct size. During that introductory meeting I was impressed enough to go ahead and hire Curtis to build up the bike, help me select decent components and help me with the final fitting once it was built. My confidence was also boosted as I saw quite of few high end bikes waiting for service. Bikes no doubt used by serious athletes that trusted his services.

What I noticed about Curtis when compared to a lot of larger shops is that you get a one on one conversation with the person that is actually going to work on your bike. Most of us that are serious about cycling really like to have a little conversation about the process and give some input if possible and get professional and respectful feedback. If this is what appeals to you with concern over one of your prized possessions and how it will be tuned up, built or repaired than this is the right shop and the right person.

Another thing that impressed me was Curtis asked about my goals, any past or present injuries or physical limitations that may impact fit and performance rather than just start making fit adjustments. I could tell he was really attentive in listening to my goal for this bike, which is to use it for long distance. Therefore, when making adjustments he was really watching out for a balance between comfort, performance while still remaining in a fairly aero position. My setup is not super aggressive like a short distance time trial bike, but was setup based on the goals that I expressed. Further adjustments to the bike may be later once I give a few test runs with the current setup.

My overall thoughts for Cannon Cyclery and Curtis Henry are:
  • Very courteous and patient while customer asks questions
  • Provides great feedback and great suggestions
  • Very meticulous in bike build, mechanical and fit service
  • Very knowledgeable with anything concerning bike mechanics, build and fit
  • Good turn around time considering he is a one man shop

I am very pleased and here are a few pictures of the 2011 Felt B10 that Curtis built for me.

Build List
2011 Felt B10 52cm frame, fork and aerobars
SRAM Red Black 53/39 Crankset, Front Brake Caliper, Rear Derailleur
SRAM Force Front Derailleur
Cobb Cycling V-flow Plus saddle

I provided the following:
Wheels by Wheelbuilder Kinlin XR300 rims, Powertap ANT+ rear hub, White Industries front hub, Dura Ace 11-28 cassette
XLab Superwing, Chimp seat tube bottle cage (not shown), Gorilla bottle cages, tire & tool bag (to be used on long distance routes)

Select to enlarge any picture to enlarge.

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