Zesty Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.4
Speed (mph): 19.4
Cadence (rpm): 73
Time Moving: 2:04:51
Time Total: 2:08:13
Work (kj): 1115
Normal Power: 162
Average Power: 149
Max Power: 524
VI: 1.09
TSS: 176.5
IF: 0.9 

Goal:

Build Endurance

Ride Description:

Out and Back Spin. I was happy with today's ride. Everything felt a bit better and an encouraging step forward. 

Weather:

Temperature Start (F): 83
Temperature Finish (F): 85
Wind: Breezy
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 

Brewery Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80.4
Speed (mph): 16.8
Cadence (rpm): 70
Time Moving: 4:47:16
Time Total: 5:03:14
Work (kj): 1939
Normal Power: 135
Average Power: 113
Max Power: 387
VI: 1.2
TSS: 282
IF: 0.77

Goal:

Build Endurance

Ride Description:

First time back out on this route since the crash. It felt good and yet I know I have a long way back to better bike fitness. 

Weather:

Temperature Start (F): 66

Temperature Finish (F): 86

Wind: NW 8 mph

Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 15oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile 24
Clif Bar at mile 45
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 18.6
Cadence (rpm): 72
Time Moving: 2:14:13
Time Total: 2:17:15
Work (kj): 1033
Normal Power: 142
Average Power: 128
Max Power: 391
VI: 1.1
TSS: 145.3 
IF: 0.80

Goal:

Build Endurance

Ride Description:

Hot!! Out and Back Spin and I am ready to say that I am out of rehab mode and now back to focusing on rebuilding endurance. I feel like I have a long way to dig out of this hole, but I am also glad that the injuries were not worse and that I can start back with training. 

Strength training is going to take longer because of the torn PCL and I have to be very careful when I train strength. Last week I was up to 450 x 10 for several sets of leg press and using light weight for full depth hack squats. I still do not feel as if I can start regular bar squats yet. I cannot afford to lose stability during a squat and really do more damage to my knee. 

I needed to put some new Cee Gee Cushys on the tri bike because of wear over the past number of years and blood and filth from the accident was not coming out. Glad I did and the new pads felt great. However, the healing wound down my right forearm was still tender on that pad. It's just a slight irritation and will not slow progress.

Weather:

Temperature Start (F): 80
Temperature Finish (F): 91
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Post Ride: 40 gram protein drink

Gear:

 Felt  B10 

Adding New Cee Gee Cushys:

This has been the best hook and look to have around the house
and has served for several types of bike related projects.

After the metal cups with mineral spirits and then denatured alcohol.
The hook side of the Velcro was ready to apply and trim with a razor blade around the edges.
Cleaning the surface well will help this adhesive stay on for many months.

Sosebee Group Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 56
Speed (mph): 14.4
Cadence (rpm): 63
Time Moving: 3:53:11
Time Total: 4:07:05
Work (kj): 1371
Normal Power: 146
Average Power: 98 
Max Power: 587
VI: 1.49
TSS: 267.2
IF: 0.83

Goal:

Enjoy riding with the guys.

Ride Description:

Enjoyable Sosebee group ride with Mike, Gary and Neal. 

Weather:

Temperature Start (F): 77

Temperature Finish (F): 90

Wind: Calm

Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
Bottle #2 10oz. Water, BSN Amino X, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Stuck Screws and Bolts

Sometimes the simple tasks become more an ordeal than one would like. Where there is sweat and rain there will be some issues - like seized bolts and screws. I have been fortunate for the most part working on my bikes through the years. Of course bottom brackets can sometimes be a beast, but those smaller screws have generally worked loose with a bit of penetrating oil and being careful with the allen wrench so not to strip out the head. This time I wasn't so fortunate when it came time to change out some well worn Cee Gee Cushy arm pads and Velcro on the arm cups. Three of the four screws were tough, but did come out with some finesse. The other one would not budge and I stripped out the head with the allen wrench.

What do the pros suggest? Some of the typical methods are:

• Cut a groove using a Dremel and use a flat head screwdriver.
• Drill out the center with a slightly larger drill bit and then drive a slightly larger Torx bit into the hole and remove with a driver or wrench.
• Use a screw extractor kit. (I bought a kit from Harbor Freight, but decided not to use.)
• Weld a hex nut to the top of the stripped head and use a wrench to remove.
• Use a punch and tap into the head counter clockwise.

The most common suggested seemed to be cut a groove in the top and use a flat head screwdriver. Sounded the most simple and more so than than using the screw extractor kit. With the safety glasses, Dremel with a metal cutting blade, large flat head screwdriver and mallet it took about five minutes. After cutting the slot the screw still would not budge so I angle the screwdriver so that I could give a few taps in a counter clockwise direction and that was enough to break the cup and screw loose enough to turn out easily.

Sweaty mess causes issues in forgotten areas on the bike. 

Cut a slot in the stripped head for the flat head screw driver

Removed in a few minutes. It took longer to get the tools ready.

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 17
Cadence (rpm): 71
Time Moving: 2:21:57
Time Total: 2:24:32
Work (kj): 1072
Normal Power: 140
Average Power: 126
Max Power: 587
VI: 1.11
TSS: 150.9
IF: 0.801

Goal:

Build Endurance

Ride Description:

Out and Back Spin trying to rebuild fitness and give the knee more time to heal.

Weather:

Temperature Start (F): 84
Temperature Finish (F): 84
Wind: Calm
Sky: Partly cloudy

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:

 LOOK  585 

Salacoa Valley

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 50.6
Speed (mph): 15
Time Moving: 3:21:50
Time Total: 3:32:55

G3 power meter batteries died early in the ride

Goal:

Ride with friends

Ride Description:

Salacoa Valley route with Mike and Gary. I am behind on fitness, but still enjoyed riding with friends and on some new roads. There were a few interesting hills in the mix to test the knee and fitness level.

Weather:

Temperature Start (F): 71
Temperature Finish (F): 84
Wind: calm
Sky: Early fog to partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
Clif Bar at mile 34
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Solo EZ

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 30
Speed (mph): 16
Cadence (rpm): 66
Time Moving: 1:53:26
Work (kj): 769
Normal Power: 127
Average Power: 113
Max Power: 438
VI: 1.13
TSS: 112.2
IF: 0.77

Goal:

Knee rehab and start building endurance again.

Ride Description:

Out and Back Spin at an easy pace. Although I am out of shape so it didn't feel that easy.

Weather:

Temperature Start (F): 85
Temperature Finish (F): 85
Wind: Calm
Sky: Partly Cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Group JRA

From the Front L-R Neal, Derek, Mike, Robert and me over the double yellow. It was clear I tell ya!!! 

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 55
Speed (mph): 15
Cadence (rpm): 63
Time Moving: 3:35:59
Time Total: 3:52:21
Work (kj): 1273
Normal Power: 137
Average Power: 98
Max Power: 546
VI: 1.39
TSS: 245.3
IF: 0.82

Goal:

Enjoy riding with the guys

Ride Description:

This was an opportunity and pleasure to get out for a ride with some friends and see how my knee holds up on some of the steeper rollers. Wow the endurance bank is low at the moment and will be hard to build back up compared to this winter and spring where I was hitting some longer miles. I am fortunate and blessed to continue recovery and healing with surgery. 

Great riding with friends today. It was also great to see Diane, Nancy, Susan and others at the Sosebee Bike Park following their ride. 

Weather:

Temperature Start (F): 77

Temperature Finish (F): 85

Wind: Slight breeze

Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix, Maltodextrin
Bottle #2 15oz. Water, Amino mix, Maltodextrin
GU gel at mile 20
Clif Bar at mile 35
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Comet Rehab Ride

Route and Ride Data Links:

Strava - Outbound and Inbound 

Ride Metrics:

 Outbound Duration:  1:08:34
Work: 520 kJ
TSS: 60.3 (intensity factor 0.729)
Norm Power: 137
VI:         1.0
Distance:   20 mi
Power Avg: 127 watts
Cadence: 70 rpm
Speed:  17.7 mph


Inbound Duration:   1:02:37
Work: 483 kJ
TSS: 59.4 (intensity factor 0.757)
Norm Power: 142
VI: 1.11
Distance:   20 mi
Power Avg: 129 watts
Cadence: 69 rpm
Speed: 19.4 mph

Goal:

Build Endurance and Knee Rehab

Ride Description:

Out and Back Spin trying to get some motion in my knee and start back on building some fitness.

Weather:

Temperature Start (F): 77

Temperature Finish (F): 83

Wind: Calm

Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Bike 5 Walk 5

Continental GP4000 Blow Out

Bead Blow Out

Replaced with a Michelin Pro 4 because it was on sale at Performance Bike on the way home.

I'm not going to bother with uploading my usual metrics and data because I never really got out of the warm up before the bead blew out of the GP4000. I had plenty of offers for a new tube, but with this tire failure no tube was going to do me any good. I was about a mile from a bike shop on the walk back, but I only had a five dollar bill. I figured at least I would get in a good walk even if it was with road shoes and cleats. 

I was really excited to get out on this ride today because my knee is feeling a whole lot better and I am hoping to start getting back into the regaining some fitness, but things keep happening. Oh well no biggie because eventually I will get back into the groove.