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 


Sunday, November 13, 2016

Sunday Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 19
Cadence (rpm): 70
Time Moving: 2:08:50
Time Total: 2:10:57
Work (kj): 1168
Normal Power: 162
Average Power: 152
Max Power: 466
VI: 1.07
TSS: 146.8
IF: 0.832

Goal:

Build Endurance / TTE

Ride Description:

Out and Back Spin just for the fun of it. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 60
Wind: E 5 mph
Sky: Partly Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 15oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Saturday, November 12, 2016

Sosebee Solo 50


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 50.3
Speed (mph): 16
Cadence (rpm): 67
Time Moving: 3:09:20
Time Total: 3:14:52
Work (kj): 1294
Normal Power: 137
Average Power: 115
Max Power: 344
VI: 1.19
TSS: 152.8
IF: 0.70

Goal:

Build Endurance

Ride Description:

Out and Back Solo Spin. Smoke from the wildfires in northeast Georgia were drifting over into my usual Saturday route area. I could have gone down to the Comet for the day and probably should have. Once the smoke started irritating my throat and eyes I turned and headed back. Stiff gusts of winds also made it tougher at times.

Great to see Gary, Mike and a few others at Sosebee. Hopefully they had a great ride.

Weather:

Temperature Start (F): 50
Temperature Finish (F): 66
Wind: E 10 mph
Sky: Sunny but the wildfire smoke was present in the northern portion.

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 


Sunday, November 6, 2016

Sunday Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 18
Cadence (rpm): 69
Time Moving: 2:14:55
Time Total: 2:16:14
Work (kj): 1056
Normal Power: 143
Average Power: 131
Max Power: 483
VI: 1.09
TSS: 120.3
IF: 0.735

Goal:

Build Endurance

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 72
Temperature Finish (F): 72
Wind: Calm
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 5, 2016

Fall Social Ride

LtoR: Me (shadow), Laurie, Gary, Diane, Kit, Glenn, Mike, Joe, Nancy






















Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 67
Speed (mph): 17
Cadence (rpm): 64
Time Moving: 4:00:47
Time Total: 4:19:52
Work (kj): 1688
Normal Power: 160
Average Power: 118
Max Power: 665
VI: 1.35
TSS: 264
IF: 0.819

Goal:

Have fun riding with friends

Ride Description:

A few of us old cycling friends gathered this morning for the Armuchee - Fouche Gap route. A few could not make it for various reasons and we missed them. I know I enjoyed at least seeing each person on the ride today even if I did not get to chat very long with everyone.

Even if the fall colors were not quite as vibrant the route is great and the group was great. 
I am very grateful for being able to share this ride today with this group of friends.

Weather:

Temperature Start (F): 42
Temperature Finish (F): 77
Wind: Calm
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
Clif Bar at mile 40

Post Ride: 30 gram protein drink 

Gear:

 Felt  B10 



Friday, November 4, 2016

When It All Comes Apart


Old Indoor Training Shoe Failure


If I could only express in writing the difficulty attempting to train yesterday after work. It all seem to come apart as if training, for whatever reason, wasn't supposed to happen.


I went through all my pre-training setup protocol, which typically takes no more than a minute or more. Nothing was out of the ordinary at first. The fans were turned on, the TV dialed to the normal station and muted, Pandora station started, Quarq ELSA spin to wake up, Laptop booted up, PerfPro initialized, workout prompted, Kickr appeared to pair, but then no power meter signal. So I looked at the ANT+ settings in PerfPro and it appeared to be connected yet still no signal at the workout portion.


I thought maybe the battery in the Quarq was weak so I changed it and go back into PerfPro, but still no signal at the workout. I go up to get the 820 to see if it picks up the power meter and it does with a strong signal. I then tried TrainerRoad and it is intermittently picking up the Quarq and the Kickr. The sensor signal is weak for both. One is Bluetooth and the other is ANT+. I tried pulling the BT and ANT+ dongles from the laptop, reboot and still the signals are weak. I tried my iPhone with an ANT+ dongle and look at the Quarq app but it does not pick up the Quarq. I tried the TrainerRoad phone app and it picks up both, but when I tried a workout it quickly went up to really high watts to the point I could not pedal.


I go back to the TrainerRoad laptop application and it is picking up both, but it also quickly ramps up to high resistance and I cannot pedal. It was like it was totally ignoring the ERG mode workout target.


But then while in the midst of all this fooling around trying to get the equipment setup my shoe comes apart. At that point I just gave up.


Other than the shoe thing I've had this happen before and the next training session everything just pair up like a charm. I just hope that on Monday it will all cooperate.


Other than that I am fairly excited about improving my sustainable power beyond one hour and actually would like to improve from the three to five hour mark. On my typical 80 to 100 mile course the drop off is about at the three hour mark where I succumb to fatigue. I already knew that I was struggling, but I did not have a measurement or view of how much. The nice thing about the new WKO 4 metrics is TTE and Stamina. I can now see it better and hope to shape my training to have a positive influence on sustainable power in those last couple of hours.