Friday, December 30, 2016

2016 Review

2016 Metrics:


Total Rides: 278
Total Distance (mile): 8,612
100 Mile Rides (solo): 6
80 Mile Rides: 15
Miles per Month Avg.: 712

Total Time (hours): 466
Rides over 4 hours: 27
Rides over 4 hours pedaling: 25
Hours per Month Avg.: 38

TSS per Month Avg.: 2140
Total Kilojoules: 213,426



2016
2016 Season
2016 Base
2016  Build
2016 Race
All  Workouts
%
%
%
%
%
Recovery
38.7
36.7
38.5
39.2
35.2
Endurance
21.5
22.1
20.9
21.1
20.5
Tempo
11.5
14.1
12.3
12.1
12.1
Sweetspot
7.1
10.5
8
7.4
8.2
FTP
8.7
8.8
9.6
8.9
10.4
FRC/FTP
11.6
6.6
9.9
10.3
12.6
FRC
0.8
1
0.8
0.8
0.9
Pmax/FRC
0.1
0.1
0.1
0.1
0.1
Pmax
0
0
0
0
0





2016 Season
2016 Base
2016  Build
2016 Race

Time
h:m:s
h:m:s
h:m:s
h:m:s


Recovery
160:59:11
49:17:07
31:15:16
80:26:48

Endurance
89:33:24
29:34:39
17:16:50
42:41:55

Tempo
48:05:40
18:58:30
7:53:01
21:14:09

Sweetspot
29:25:50
14:06:37
4:53:28
10:25:44

FTP
36:22:59
11:50:55
9:42:22
14:49:42

FRC/FTP
48:22:37
8:51:07
8:37:01
30:54:29

FRC
3:20:46
1:17:51
0:37:49
1:25:06

Pmax/FRC
0:17:00
0:10:22
0:03:06
0:03:32

Pmax
0:01:11
0:00:41
0:00:03
0:00:27
Data from WKO+4 iLevels TIZ Season Review Chart (although to be clear I do not race or compete)

In reflection of the 2016 I can say that I really enjoyed this season of many miles cycled mostly solo and with a few special group rides. I knew from the start of the season it was going to be tough to focus in training with hope of improved fitness because of starting with a new company and trying to prove myself in that environment was going to be stressful and it was. I was at my peak fitness level during the winter months with a lower work stress and cooler indoor training temperatures. The summer of 2016 was probably one of the hottest and driest that I can remember in many years. That made training inside and outside a lot tougher so I dialed back the intensity a bit and enjoyed the miles. Plus I really did not have any goal events or big rides on schedule that needed special or specific type training.

Between training legs at the gym and building a paver patio with a retaining wall with 80 pound blocks it took a bit more out of me on many of the weeks. Lifting of course has been my passion for many years and the patio project was a nice distraction that may add something to our property value and enjoyment around the house. At the age of 53 I was just happy to see I could do some decent physical labor digging by hand and hauling many tons of material and still have some decent strength. Training at the gym probably went better than the cycling training.

Work stress increased going in the Thanksgiving and Christmas season and as work stress increased I started missing more cycling training due to working longer days. I also thought it best to dial it back a bit because I felt the work stress and training stress was raising my risk to illness. Unfortunately I currently have an upper respiratory illness and I am on my 8th day of taking it easy while my body tries to recover. I have done some light spinning, but once I get through this illness and start 2017 I will be starting all over again.

For 2017 I will continue to focus on sustained steady power output (TTE) over 4 to 5 hour efforts. So if all goes okay my 2017 season may look a lot like 2016 and I would be pretty happy if it is a repeat. Just to be out on a sunny backroad of Georgia spinning some miles at a brisk pace is pretty sweet deal.

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




Sunday, December 11, 2016

Sunday Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.9
Speed (mph): 18.6
Cadence (rpm): 67
Time Moving: 
2:12:18
Time Total: 
2:14:52
Work (kj): 
1182
Normal Power: 160
Average Power: 150
Max Power: 404
VI: 1.07
TSS: 
146.1
IF: 
0.819

Goal:

Just ride

Ride Description:

Out and Back Spin. Tailwind on the way out and headwind on the way back. 

Just a note in case I look back next year and wonder why my cycling training time was very low this week. Working twelve hour days on a deadline and wife's company Christmas brunch was the reason.  This may continue until the Christmas holiday and vacation time.

Weather:

Temperature Start (F): 38 
Temperature Finish (F): 50
Wind: ENE 7 mph
Sky: Dark and gloomy start, sunnier at the end

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  B10 




Thursday, December 8, 2016

Premier Tactical


Premier Tactical:

I've never posted this type of post of those things that I have never personally used, but I do find Premier Tactical bike very interesting. If the timing were right I believe I would jump on this now that they have a frame purchase option. Although the full set up at $5,500 seems like a sweet deal. I scrolled though the website and the Facebook page looking at their time invested in design and bringing this to market.

I plan to watch how this company and bike develops and look for reviews. I wonder if they would be interested doing the same for a aero-road frame? That's probably what my next purchase will be coming up in the next year or so. 

The website is a little hard to find if you don't know what to search. 

http://www.premierholding.org/products/tactical

https://www.facebook.com/TRIPremierBike/


Update 1/27/2017:

I have ordered a Premier Bike treated Connex chain to use in the new SRAM etap drive train update on my road bike. I like the idea for both how it is treated for lubrication and how it will not promote as much filth on the drive train when compared to standard wet lubrication.


Saturday, December 3, 2016

Sosebee Solo


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 61.3
Speed (mph): 16.3
Cadence (rpm): 64
Time Moving: 3:47:34
Time Total: 3:56:27
Work (kj): 1569
Normal Power: 137
Average Power: 116

Max Power: 449
VI: 1.18
TSS: 182.9
IF: 0.704

Goal:

Just ride

Ride Description:

Out and Back solo spin on a cool morning and the blessing of tweaking my lower back while preparing for the ride.

Bumped up the leg warmers to a new pair of Pearl Izumi Elite Thermal. The medium size fit my fairly muscular short legs from top of thighs to ankle (30" inseam) with a good feeling of compression. They did not slip down at all during the ride and are a bit warmer than what I have been using. Although that of older Specialized leg warmers will still serve me well on warmer days. 

The rest of kit was the Castelli Gabba 2 Jacket with sleeves, long sleeve medium weight base layer, Specialized skull cap, Louis Garneau long finger gloves with glove liners, Trek neoprene shoe toe covers. I was happy to keep all this on through most of the ride. Only the last few miles did it warm up and I had to open the jacket zipper a little.

Weather:

Temperature Start (F): 42 (felt more like the mid 30's)
Temperature Finish (F): 52
Wind: Calm
Sky: Heavy clouds

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  B10 

Sunday, November 27, 2016

Sunday Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.9
Speed (mph): 19.2
Cadence (rpm): 69
Time Moving: 2:07:56
Time Total: 2:09:38
Work (kj): 1143
Normal Power: 158
Average Power: 150 
Max Power: 479
VI: 1.06
TSS: 139.1
IF: 0.813

Goal:

Build Endurance / winter base, terrorize squirrels.

Ride Description:

Out and Back Spin just because......

Weather:

Temperature Start (F): 58
Temperature Finish (F): 58
Wind: Breezy
Sky: Overcast

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  B10 



Saturday, November 26, 2016

Brewery Solo


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 64
Speed (mph): 16.6
Cadence (rpm): 68
Time Moving: 3:54:04
Time Total: 4:04:47
Work (kj): 1755
Normal Power: 148
Average Power: 128 
Max Power: 369
VI: 1.16
TSS: 214.5
IF: 0.757

Goal:

Winter Base? 

Ride Description:

That was rough in several ways. Once again tough sustained headwind all the way up and at the 30 mile marker I had about enough and turned. I just did not have it in me to keep up the fight like last weekend. My legs felt fatigued from the start and even with the tailwind on the return I wasn't really taking advantage.

Maybe tomorrow will go a little better.

Weather:

Temperature Start (F): 40
Temperature Finish (F): 50
Wind: N 10+mph
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 0oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Wednesday, November 23, 2016

Compex Sport Elite



Something I am looking forward to using after Christmas. Christmas present that I don't get to use until after the holiday. :( 

Meanwhile here are a few more things from Compex
The following is from Compex for the Sport Elite model.

Pre-Warm Up Increases blood flow to the muscle which increases the temperature of the muscle. All the reactions associated with a muscular contraction will occur at a faster rate. The muscle will more easily change shape. Neural inhibition is decreased so that more muscle fibers can be recruited when the muscle contracts. Oxygen is released to the muscle at an increased rate. 
Potentiation A short program that puts minimal load on the muscle while speeding the reaction time of a muscular contraction. This program should be used 10 minutes prior to a workout or competition.
Explosive Strength Stimulates the fast twitch Type IIb muscle fiber and trains Type IIb creatine phosphate energy delivery system. This energy delivery system provides stored energy needed for the first three to five seconds of work while the multi-enzyme mediated anaerobic and aerobic energy delivery systems proceed.
Strength This program trains the Type IIb fast twitch muscle fibers. It trains these muscle fibers to deliver energy anaerobically and generate a great deal of force for efforts lasting up to one minute. This is done without cardiovascular or mental fatigue. There is no risk of injury often associated with intense muscular contractions of this kind.
Resistance This program trains the Type IIa fast twitch muscle fibers. This is the most common muscle fiber type in an average individual. These fibers can deliver energy both aerobically and anaerobically. They are well adapted for delivering energy at a rate fast enough to support very hard efforts that last for 1 to 5 minutes.
Endurance This program stimulates the Type I slow twitch muscle fibers. These fibers are capable of delivering energy aerobically and therefore are the most used muscle fiber for efforts lasting many minutes to many hours.
Active Recovery This program has three parts to it. The first part with its rapid contractions at 9Hz, 8 Hz and 7Hz squeezes the blood out of the capillary beds, flushes out the waste products from the work done, and makes room for fresh blood to supply the muscle with the oxygen and nutrients it needs to recover. The second part of the program, with contractions occurring at 6 Hz, 5 Hz, and 4Hz, stimulates the production of endorphins for an analgesic response. The third part of the program relaxes the muscle with contractions at 3 Hz, 2 Hz, and 1 Hz.
Recovery Plus This program has both the flush and endorphin productions parts found in the Active Recovery program. There is a greater emphasis on the endorphin production however. This program was written to meet the recovery needs of those involved in very hard efforts day after day.
Massage This program is dedicated to relaxing the muscle. Ischemic or knotted muscles will relax to allow better blood flow to the muscle, and sore muscles are relieved.
What I will be most interested in using is the Active Recovery and Recovery modes. Next, would be Pre-Warm Up and Potentiation modes and then maybe sometime in the future I may try the strength modes. The priority is to see if it will really help shorten recovery time between resistance or strength training for legs on Monday morning and cycling training from Tuesday to Thursday. I also hope that the recovery modes will help recovery for those longer weekend rides that have an impact on Monday leg training. 

Since 2004 when I started cycling and trying to balance in the training loads between strength and endurance training has been a real challenge. A few years ago when I stepped up from being pure recreational on the bike to "serious recreational" or attempting to be both progressive with strength training and endurance training it became a very difficult task. As a result an active recovery ride was added in on Monday afternoon to help alleviate the DOMS that starts setting in from training legs Monday morning. This light spin on the Kickr with wattage at 100 or less really help curb that DOMS, but it is still discomforting enough that it makes intervals at sub-maximal or higher very difficult to sustain. As if these type of intervals are not discomforting enough with fresh legs. 

Going forward I will stick to my current training schedule including the Monday afternoon active recovery spin. I will probably start using the Compex Sport Elite in active recovery mode each evening after indoor cycling training and following the long rides on the weekend. I don't think I have a way to give any sort of scientific measurement and report if it is working or not. Besides an N=1 is not a valid report or review. All I will be able to report is a basic "it seems to be helping me" and "the device is holding up well or not" type of feedback. Besides it is up to each person to decide if using EMS is something they want to use and if they will be diligent or consistent using. 

More to come..........

Update 1/8/2017


I have used the Sport Elite three times and while that may not be enough to say for sure how I think about EMS, I am encouraged by each of those sessions. Two of the sessions were Active Recovery mode on the quadriceps following indoor cycling workouts and one session was lower back to see if it would help relieve an intense lower back discomfort from training and a potential back spasm. For active recovery my quadriceps felt better following the sessions and I felt fairly fresh on the next training session the next day. 

For the lower back issue I tried three modes (Active Recovery, Recovery Plus and Resistance) just to see how other modes may feel. It was after running the Resistance mode that the lower back discomfort was totally gone and it was not some sort of temporary relief either. The discomfort was gone after the mode finished and I have not felt that extreme discomfort since. 

Next Monday I will be hopefully be back to my regular full training schedule. That is when I hope to see if EMS will help relieve DOMS and/or fatigue that I experience from training legs at the gym Monday morning and then go into cycling training from Tuesday going forward.

The drawback is the amount of time it takes to setup and start one of the modes. It takes a bit of time on this model to get all the electrodes placed correctly and the wires connected to the electrodes. After that point it is fairly simple to select one of the modes and get the program started. I am still not sure how much intensity to dial up on the modes. As it starts I just keep hitting the plus button to increase to what I feel comfortable doing.

More to come.......


Sunday, November 20, 2016

Sunday Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.5
Speed (mph): 18.3
Cadence (rpm): 67
Time Moving: 2:13:20
Time Total: 2:16:39
Work (kj): 1085
Normal Power: 147
Average Power: 136
Max Power: 503
VI: 1.08
TSS: 124
IF: 0.75

Goal:

Build Endurance / TTE / Recreation

Ride Description:

Out and Back Spin. The usual Sunday spin. 

A very cool wind and my selection today was the Castelli Gabba II jacket with the sleeves off, long base layer, bib shorts, leg warmers and toe covers. I thought I would be overdressed, but that wind was cool enough to keep me comfortable. I never felt like I was getting too hot.

Weather:

Temperature Start (F): 51 (a cold feeling 51)
Temperature Finish (F): 51
Wind: NW 11+ mph
Sky: Sunny

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  B10 



Saturday, November 19, 2016

Windy Solo 80



Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80.2
Speed (mph): 17
Cadence (rpm): 69
Time Moving: 4:42:42
Time Total: 4:59:53
Work (kj): 2209
Normal Power: 153
Average Power: 132
Max Power: 488
VI: 1.16
TSS: 280.8
IF: 0.78

Goal:

Build Endurance and recreation

Ride Description:

The first sound I heard when I woke up at four this morning was the wind whipping through the trees. The forecast saying the winds were coming down from the northwest at 17 mph and to me if I were to do my typical route would mean 40 miles of direct headwind. 

I was not deterred. So I put on my Battle Legs and mindset on going for it. As I rolled out from the brewery there were only handful of other cyclists heading out. Bright red LED blinkies on the helmet with dark skies ahead and wind hitting the chest I was ready to tuck and go. For the next 40 miles was a battle with sometimes hitting wattage well above my threshold and barely going 12 mph. It was a hard slog going north.

At the turn point I knew there was going to be a payoff for the effort. Sure enough the ride back was sweet in terms of cruising, but challenging holding the Tri bike in a straight line.

I was short a few miles of having 80 so having to turn back into the headwind to make up a few miles was a bummer, but it was done and the ride was done. Thankfully. 

Yay!! Participation Trophy!!

Weather:

Temperature Start (F): 55
Temperature Finish (F): 58
Wind: NW 17+ mph
Sky: Dark clouds at start and then sunny later

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 10oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 0oz. Water
GU gel at mile 24
Clif Bar at mile 40
Post Ride: 30 gram protein drink

Gear:

 Felt  B10