Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 37.2 mi
Moving Time: 02:02:48
Avg Speed: 18.2 mph
Max Speed: 24.7 mph
Goal: 2 x 60 minute intervals sustained in levels 3 and 4. (mission accomplished -see Power Summary below)
Ride: Cool and windy best sums up the elements, but I was very surprised by how great I felt pushing out and back during the intervals. Going out the trail was virtually empty and coming back it was the same. I did have a couple riders get in my draft on the way back so I did have a little company behind me, but I felt great mentally and physically on today's training effort.
What was great is that my mind was being nice today with a lot of motivational pushing along the way instead of focusing in on the head winds and cool weather. I will try to put those thoughts into a blog entry.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (2) Hammer gel (1) 20 gram Whey protein post ride recovery drink
The Weather: 50 degrees, Sunny, winds E 12 mph
Bike: Cannondale Six13
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 0.71 0.09
2 1.43 0.72
3 71.04 86.97
4 47.61 66.26
5 0.00 0.00
6 0.00 0.00
7 1.01 1.55
Power Data: (Based on FT 200)
Interval 1:
Duration: 1:01:20 (1:01:58)
Work: 599 kJ
TSS: 75.2 (intensity factor 0.869)
Norm Power: 174
VI: 1.06
Distance: 18.518 mi
Min Max Avg
Power: 0 467 165 watts
Speed: 0 23.9 18.0 mph
Pace 2:30 0:00 3:20 min/mi
Hub Torque: 0 27 6 lb-in
Crank Torque: 0 889 182 lb-in
Interval 2:
Duration: 1:02:13 (1:05:08)
Work: 609 kJ
TSS: 78.9 (intensity factor 0.887)
Norm Power: 177
VI: 1.07
Distance: 18.693 mi
Min Max Avg
Power: 0 514 166 watts
Speed: 0 24.7 18.0 mph
Pace 2:26 0:00 3:20 min/mi
Hub Torque: 0 29 6 lb-in
Crank Torque: 0 676 180 lb-in
Sunday, November 28, 2010
Saturday, November 27, 2010
Post Thanksgiving Ride
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 52 mi
Elevation Gain: 2,653 ft
Moving Time: 02:59:17
Avg Speed: 17.3 mph
Max Speed: 33.0 mph
Group: I was going to ride solo, but ended up blended in with a group from Atlanta Cycling.
Goal: My goal was to try to sustain as much in levels 3 & 4 as possible.
The Ride: I was really waffling about today's ride. My regular group seemed to be either out of town or busy with holiday family gatherings and there were a few that announced they were doing a 60 mile ride from Barnsely Garden to Horn Mountain, but I really did not feel up to that ride. There was also the weather forecast and it wasn't so much the chilly temperatures as it was the announcement of a lot of wind and hard occasional gusts that played a role in the decision. At 9 AM I decided to head to the brewery and do either the 31 or 48 BBC marked route.
When I arrived at the brewery there was a big group from Atlanta Cycling doing the marked 48 route with a few additional miles. I rolled out solo and started passing some riders that were splitting off the big group. I caught a couple of guys, Jim and Tom and ended up riding with them until the store stop. At the store stop the three of us joined in with about 6 other riders from that group and I stayed with them for the remaining miles.
About the last 5 miles I went up to the front of the group and did some work, but ended up pulling away with about 3 other guys.
Today with the winds and the excess clothing made for a difficult day of training, but I am very happy with the uploaded data. Looks like I was able to achieve what I needed despite battling the wind.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) Cliff bar (1) Hammer gel (1) 40 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 37 degrees | End @ 50 degrees, humidity 35%, winds NNW 10 mph with gusts up to 20 mph.
Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 0.59 0.14
2 13.29 8.90
3 78.27 91.06
4 76.88 102.15
5 0.00 0.00
6 1.55 4.21
7 7.50 18.36
Overall Power Data:
Entire workout (145 watts):
Duration: 2:59:54 (3:08:33)
Work: 1554 kJ
TSS: 225.8 (intensity factor 0.875)
Norm Power: 175
VI: 1.2
Distance: 52.019 mi
Min Max Avg
Power: 0 701 145 watts
Speed: 0 34.2 17.3 mph
Pace 1:45 0:00 3:28 min/mi
Hub Torque: 0 35 6 lb-in
Crank Torque: 0 960 150 lb-in
Garmin Ride Summary:
Distance: 52 mi
Elevation Gain: 2,653 ft
Moving Time: 02:59:17
Avg Speed: 17.3 mph
Max Speed: 33.0 mph
Group: I was going to ride solo, but ended up blended in with a group from Atlanta Cycling.
Goal: My goal was to try to sustain as much in levels 3 & 4 as possible.
The Ride: I was really waffling about today's ride. My regular group seemed to be either out of town or busy with holiday family gatherings and there were a few that announced they were doing a 60 mile ride from Barnsely Garden to Horn Mountain, but I really did not feel up to that ride. There was also the weather forecast and it wasn't so much the chilly temperatures as it was the announcement of a lot of wind and hard occasional gusts that played a role in the decision. At 9 AM I decided to head to the brewery and do either the 31 or 48 BBC marked route.
When I arrived at the brewery there was a big group from Atlanta Cycling doing the marked 48 route with a few additional miles. I rolled out solo and started passing some riders that were splitting off the big group. I caught a couple of guys, Jim and Tom and ended up riding with them until the store stop. At the store stop the three of us joined in with about 6 other riders from that group and I stayed with them for the remaining miles.
About the last 5 miles I went up to the front of the group and did some work, but ended up pulling away with about 3 other guys.
Today with the winds and the excess clothing made for a difficult day of training, but I am very happy with the uploaded data. Looks like I was able to achieve what I needed despite battling the wind.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) Cliff bar (1) Hammer gel (1) 40 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 37 degrees | End @ 50 degrees, humidity 35%, winds NNW 10 mph with gusts up to 20 mph.
Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 0.59 0.14
2 13.29 8.90
3 78.27 91.06
4 76.88 102.15
5 0.00 0.00
6 1.55 4.21
7 7.50 18.36
Overall Power Data:
Entire workout (145 watts):
Duration: 2:59:54 (3:08:33)
Work: 1554 kJ
TSS: 225.8 (intensity factor 0.875)
Norm Power: 175
VI: 1.2
Distance: 52.019 mi
Min Max Avg
Power: 0 701 145 watts
Speed: 0 34.2 17.3 mph
Pace 1:45 0:00 3:28 min/mi
Hub Torque: 0 35 6 lb-in
Crank Torque: 0 960 150 lb-in
Wednesday, November 24, 2010
Pre Thanksgiving Ride
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 59 mi
Elevation Gain: 2,765 ft
Moving Time: 03:18:33
Avg Speed: 17.7 mph
Max Speed: 36.5 mph
Group: 20+ riders today
Group Goal: Winter Pace Ride (17 mph avg overall)
The Ride: Driving up to the brewery this morning with the wipers on intermittent and some fog I suppose we trusted the weather folk that it was going to clear off as they said, but even if not I was ready to ride. We had about 20+ riders show up and I was there on their typical Wednesday ride with long holiday weekend away from work. Oh how I wish that were the case all of the time. To be able to do the Wednesday ride year round. Sweet!
I was not completely sure what the plan or the route would be and to be honest I did not care since I am addicted to cycling. Just point me in a direction with pavement I will pedal.
The sun popped out just about the time the weather folk said and it did not take long for the group to pull over and shed some layers. The pace was truly a winter pace at the beginning with a few random fast sections that a few of us took part in. After the store stop the pace picked up a bit and the group split apart. I went with them, but stayed mostly toward the back of the pack. Even at the back I could still feel the wind and I could see the legs of those in the front pushing a bit harder and yet they continued to up the pace.
At one point me, Jamie and Blake were concerned about a rider that dropped off the back and just in the couple of seconds discussing whether to go back or not we were dropped. That is the crazy thing about a fast group. You can just about get dropped sometimes just leaning over to get your water bottle so there are times when you have to stay very alert and be ready to jump or sprint a hill because if the group does this and you do not respond in that instant you may get dropped and may not be able to get back in with them. That was the case today. When we tried to pull back up to the group the three of us could not work in the wind as efficiently as the bigger group. I used up my matchbook trying to pull us up and was greeted by a stiff headwind.
I am glad Blake and Jamie were with me. They did 99% of the work in the remaining few miles fighting the wind. Jamie and Blake are my heroes today.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine (2) Cliff bar (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink .
The Weather: Fog and Mist at the start, but turned sunny later, Start @ 55 degrees | End @ 62 degrees, humidity 77%, winds SSE 9 mph
Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 8.00 1.91
2 42.25 24.80
3 92.69 114.42
4 41.66 48.75
5 0.00 0.00
6 2.94 7.11
7 10.69 37.41
Overall Power Data:
Entire workout (128 watts):
Duration: 3:21:06 (3:34:50)
Work: 1519 kJ
TSS: 234.1 (intensity factor 0.848)
Norm Power: 170
VI: 1.33
Distance: 59.045 mi
Min Max Avg
Power: 0 685 128 watts
Speed: 0 36.5 17.6 mph
Pace 1:39 0:00 3:25 min/mi
Hub Torque: 0 350 52 lb-in
Crank Torque: 0 1104 129 lb-in
Garmin Ride Summary:
Distance: 59 mi
Elevation Gain: 2,765 ft
Moving Time: 03:18:33
Avg Speed: 17.7 mph
Max Speed: 36.5 mph
Group: 20+ riders today
Group Goal: Winter Pace Ride (17 mph avg overall)
The Ride: Driving up to the brewery this morning with the wipers on intermittent and some fog I suppose we trusted the weather folk that it was going to clear off as they said, but even if not I was ready to ride. We had about 20+ riders show up and I was there on their typical Wednesday ride with long holiday weekend away from work. Oh how I wish that were the case all of the time. To be able to do the Wednesday ride year round. Sweet!
I was not completely sure what the plan or the route would be and to be honest I did not care since I am addicted to cycling. Just point me in a direction with pavement I will pedal.
The sun popped out just about the time the weather folk said and it did not take long for the group to pull over and shed some layers. The pace was truly a winter pace at the beginning with a few random fast sections that a few of us took part in. After the store stop the pace picked up a bit and the group split apart. I went with them, but stayed mostly toward the back of the pack. Even at the back I could still feel the wind and I could see the legs of those in the front pushing a bit harder and yet they continued to up the pace.
At one point me, Jamie and Blake were concerned about a rider that dropped off the back and just in the couple of seconds discussing whether to go back or not we were dropped. That is the crazy thing about a fast group. You can just about get dropped sometimes just leaning over to get your water bottle so there are times when you have to stay very alert and be ready to jump or sprint a hill because if the group does this and you do not respond in that instant you may get dropped and may not be able to get back in with them. That was the case today. When we tried to pull back up to the group the three of us could not work in the wind as efficiently as the bigger group. I used up my matchbook trying to pull us up and was greeted by a stiff headwind.
I am glad Blake and Jamie were with me. They did 99% of the work in the remaining few miles fighting the wind. Jamie and Blake are my heroes today.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine (2) Cliff bar (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink .
The Weather: Fog and Mist at the start, but turned sunny later, Start @ 55 degrees | End @ 62 degrees, humidity 77%, winds SSE 9 mph
Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 8.00 1.91
2 42.25 24.80
3 92.69 114.42
4 41.66 48.75
5 0.00 0.00
6 2.94 7.11
7 10.69 37.41
Overall Power Data:
Entire workout (128 watts):
Duration: 3:21:06 (3:34:50)
Work: 1519 kJ
TSS: 234.1 (intensity factor 0.848)
Norm Power: 170
VI: 1.33
Distance: 59.045 mi
Min Max Avg
Power: 0 685 128 watts
Speed: 0 36.5 17.6 mph
Pace 1:39 0:00 3:25 min/mi
Hub Torque: 0 350 52 lb-in
Crank Torque: 0 1104 129 lb-in
Sunday, November 21, 2010
Comet - Intervals
Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 29.3 mi
Moving Time: 01:38:53
Avg Speed: 17.7 mph
Max Speed: 27 mph
Goal: Ride to Hiram and back at a solid effort and sustained time in levels 3 and 4.
Ride: No doubt trying to keep up with the group yesterday for the full ride did impact today's effort, but I still managed to put down some good sustained training time in the levels that I wanted. I was very impressed on the way back some huge guy got on my wheel. I stayed in the mid 20's as long as foot traffic was not in the way and at one point kicked it on up to 27 and he stayed right there with me. I tried to get him to pass me at one point but he would not so I pulled the last 4 miles. Did not matter that he did not want to go around because I was not allowed to draft him anyway. My goal was to keep my focus and stay within my training limits. Good effort on his part to hang with me.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink
The Weather: 55 degrees, Sunny, winds WNW 3 mph
Bike: LOOK 585
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 1.49 0.46
2 5.88 4.11
3 79.88 86.83
4 11.34 16.97
5 0.00 0.00
6 0.00 0.00
7 1.55 3.44
Power Data: (Based on FT 200)
Interval 1:
Duration: 50:15 (50:18)
Work: 444 kJ
TSS: 52.6 (intensity factor 0.801)
Norm Power: 160
VI: 1.07
Distance: 14.591 mi
Min Max Avg
Power: 0 513 149 watts
Speed: 0 24.5 17.4 mph
Pace 2:27 0:00 3:27 min/mi
Hub Torque: 0 297 58 lb-in
Crank Torque: 0 802 164 lb-in
Interval 2:
Duration: 48:28 (48:38)
Work: 443 kJ
TSS: 57 (intensity factor 0.849)
Norm Power: 170
VI: 1.1
Distance: 14.599 mi
Min Max Avg
Power: 0 565 155 watts
Speed: 0 27.3 18.0 mph
Pace 2:12 0:00 3:20 min/mi
Hub Torque: 0 261 57 lb-in
Crank Torque: 0 851 167 lb-in
Garmin Ride Summary (totals):
Distance: 29.3 mi
Moving Time: 01:38:53
Avg Speed: 17.7 mph
Max Speed: 27 mph
Goal: Ride to Hiram and back at a solid effort and sustained time in levels 3 and 4.
Ride: No doubt trying to keep up with the group yesterday for the full ride did impact today's effort, but I still managed to put down some good sustained training time in the levels that I wanted. I was very impressed on the way back some huge guy got on my wheel. I stayed in the mid 20's as long as foot traffic was not in the way and at one point kicked it on up to 27 and he stayed right there with me. I tried to get him to pass me at one point but he would not so I pulled the last 4 miles. Did not matter that he did not want to go around because I was not allowed to draft him anyway. My goal was to keep my focus and stay within my training limits. Good effort on his part to hang with me.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink
The Weather: 55 degrees, Sunny, winds WNW 3 mph
Bike: LOOK 585
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 1.49 0.46
2 5.88 4.11
3 79.88 86.83
4 11.34 16.97
5 0.00 0.00
6 0.00 0.00
7 1.55 3.44
Power Data: (Based on FT 200)
Interval 1:
Duration: 50:15 (50:18)
Work: 444 kJ
TSS: 52.6 (intensity factor 0.801)
Norm Power: 160
VI: 1.07
Distance: 14.591 mi
Min Max Avg
Power: 0 513 149 watts
Speed: 0 24.5 17.4 mph
Pace 2:27 0:00 3:27 min/mi
Hub Torque: 0 297 58 lb-in
Crank Torque: 0 802 164 lb-in
Interval 2:
Duration: 48:28 (48:38)
Work: 443 kJ
TSS: 57 (intensity factor 0.849)
Norm Power: 170
VI: 1.1
Distance: 14.599 mi
Min Max Avg
Power: 0 565 155 watts
Speed: 0 27.3 18.0 mph
Pace 2:12 0:00 3:20 min/mi
Hub Torque: 0 261 57 lb-in
Crank Torque: 0 851 167 lb-in
Saturday, November 20, 2010
Peter's Birthday Ride
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 60.4 mi
Elevation Gain: 3,186 ft
Moving Time: 03:29:35
Avg Speed: 17.2 mph
Max Speed: 37.0 mph
Group: Carl, Diane, Jamie, Rod, Terry, Nancy, Gayle, Peter, Margaret, Edgar, John, Gloria, Gary, Tim, Mike, Derek, Glenn, Neal, Claire, Chick, Dick and me. Hopefully I did not leave off anyone it was a big group.
Group Goal: Winter Pace Ride (17 mph avg overall)
The Ride: We had a big group rolling out from the brewery at 9 this morning as a birthday celebration ride for Peter. As tradition goes the person with the birthday gets to choose the route and today Peter selected a very good looped route out to Trimble Hollow Road, Adairsville, Kingston and back. This route has a variety of terrain including some flat fast sections, rollers of all sizes and one small climb up Boyd Mountain Road.
At the store stop a big portion of the group split and take a shorter route back, but a number of us continue on the 60 mile route. Not long after leaving the store stop in Adairsville we had the climb up Boyd Mountain and from there it was just a matter of hanging with the pace. But I must say that the group did well stopping and slow pedaling to keep the majority of people together. Surprisingly I was able to hang with the group today and racked up some good training time at Level 4.
I just hope Peter had an enjoyable day out with his cycling buddies and I am sure he enjoyed a brownie or two at the end made by Diane.
Happy Birthday Peter!!
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine(2) Cliff bar (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 45 degrees | End @ 70 degrees, humidity 25%, winds SSE 3 mph
Bike: Look 585, Garmin 705, Powertap 2.4 wired, Contour GPS camera
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 6.51 1.33
2 21.71 12.59
3 34.46 44.59
4 123.00 137.37
5 2.75 5.48
6 5.40 15.26
7 16.80 65.39
Overall Power Data:
Entire workout (131 watts):
Duration: 3:34:52 (3:53:26)
Work: 1649 kJ
TSS: 279.9 (intensity factor 0.905)
Norm Power: 181
VI: 1.39
Distance: 60.779 mi
Min Max Avg
Power: 0 687 131 watts
Speed: 0 37.2 16.9 mph
Pace 1:37 0:00 3:33 min/mi
Hub Torque: 0 414 58 lb-in
Crank Torque: 0 976 134 lb-in
Saturday, November 13, 2010
Armuchee - Fall Colors Ride
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 67.3 mi
Elevation Gain: 2,892 ft
Moving Time: 03:44:33
Avg Speed: 17.9 mph
Max Speed: 35.4 mph
Group: Carl, Diane, Jamie, Rod, Terry, Nancy, Gayle, Peter, Margaret, Jeff, Bill, Elizabeth, Joe, me and maybe one or two more in the split.
Group Goal: Winter Pace Ride (17 mph avg overall)
The Ride: Diane got the word out to the peeps for the Armuchee - Fouche Gap route, the peeps showed up and nature put on a brilliant show for us. For me it was my third time on this route in the past couple of months, but today I was fortunate to be here to finally see the leaves in full color. Plus the group today was awesome to ride with and strong too. And I cannot believe the weather to go along with this day. Wow! 70 degrees in November and a warm enough that I did not bother with a jacket or vest.
A few of the group split off from the main group at the turn for the Fouche Gap Road climb, but there were still a good number of us to climb the 2 mile hill and enjoy the short descent. From that point forward there were those who did a lot of pulls in the front and tried a couple but I was a little fatigued today.
The pace from the store to the school was brisk (19.6 mph avg. according to my WKO data) and I was doing good to hang on, but it did not matter because the route, the group, the weather and nature's colors made this an exceptional day on the bike.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine(2) Cliff bar (1) Accel gels (1) 20 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 45 degrees | End @ 70 degrees, humidity 25%, winds SSE 3 mph
Bike: Look 585, Garmin 705, Powertap 2.4 wired, Contour GPS camera
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 7.56 1.13
2 36.62 24.42
3 107.96 124.63
4 54.87 62.04
5 8.04 15.92
6 1.28 1.62
7 7.62 33.70
Overall Power Data:
Entire workout (130 watts):
Duration: 3:47:26 (4:09:28)
Work: 1747 kJ
TSS: 262.2 (intensity factor 0.845)
Norm Power: 169
VI: 1.3
Distance: 67.293 mi
Min Max Avg
Power: 0 732 130 watts
Speed: 0 36 17.7 mph
Pace 1:40 0:00 3:23 min/mi
Hub Torque: 0 392 56 lb-in
Crank Torque: 0 856 139 lb-in
Garmin Ride Summary:
Distance: 67.3 mi
Elevation Gain: 2,892 ft
Moving Time: 03:44:33
Avg Speed: 17.9 mph
Max Speed: 35.4 mph
Group: Carl, Diane, Jamie, Rod, Terry, Nancy, Gayle, Peter, Margaret, Jeff, Bill, Elizabeth, Joe, me and maybe one or two more in the split.
Group Goal: Winter Pace Ride (17 mph avg overall)
The Ride: Diane got the word out to the peeps for the Armuchee - Fouche Gap route, the peeps showed up and nature put on a brilliant show for us. For me it was my third time on this route in the past couple of months, but today I was fortunate to be here to finally see the leaves in full color. Plus the group today was awesome to ride with and strong too. And I cannot believe the weather to go along with this day. Wow! 70 degrees in November and a warm enough that I did not bother with a jacket or vest.
A few of the group split off from the main group at the turn for the Fouche Gap Road climb, but there were still a good number of us to climb the 2 mile hill and enjoy the short descent. From that point forward there were those who did a lot of pulls in the front and tried a couple but I was a little fatigued today.
The pace from the store to the school was brisk (19.6 mph avg. according to my WKO data) and I was doing good to hang on, but it did not matter because the route, the group, the weather and nature's colors made this an exceptional day on the bike.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine(2) Cliff bar (1) Accel gels (1) 20 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 45 degrees | End @ 70 degrees, humidity 25%, winds SSE 3 mph
Bike: Look 585, Garmin 705, Powertap 2.4 wired, Contour GPS camera
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 7.56 1.13
2 36.62 24.42
3 107.96 124.63
4 54.87 62.04
5 8.04 15.92
6 1.28 1.62
7 7.62 33.70
Overall Power Data:
Entire workout (130 watts):
Duration: 3:47:26 (4:09:28)
Work: 1747 kJ
TSS: 262.2 (intensity factor 0.845)
Norm Power: 169
VI: 1.3
Distance: 67.293 mi
Min Max Avg
Power: 0 732 130 watts
Speed: 0 36 17.7 mph
Pace 1:40 0:00 3:23 min/mi
Hub Torque: 0 392 56 lb-in
Crank Torque: 0 856 139 lb-in
Thursday, November 11, 2010
Contour GPS - My Opinion
Contour GPS Opinion
The video examples uploaded to Youtube and Vimeo were edited with Cyberlink Powerdirector Ultra and were enhanced using the stabilization utility to remove some of the jitteryness caused by the helmet mount as noted below. I am very pleased with the quality of the video and the features of the camera for the various available settings. It also includes flexibility by turning off the GPS. The settings are controlled through the provided Storyteller application and will need to be set before leaving home, but it has two selection switch that allows the user to setup two different modes for quality and for type, such as, a still picture mode.
Uploaded to Youtube
Uploaded to Vimeo
Brewery_11-6-2010 from Jesse A on Vimeo.
Camera GPS Embedded Video
Just so you know that GPS only works at the moment when it is uploaded to the Contour website. When you use the Storyteller application you will see a map, but you will not see this data using other video editors or uploading to other web based video site like Vimeo or Youtube.
The upload to the Contour website took a very long time even with a very short or small sized video clip.
Here is an example (Also I cannot embed the video to this blog like I can with Youtube or Vimeo)
Contour Community Video Example
Contour Vented Helmet Mount
Even before I purchased the vented helmet mount I read statements from other users that there is a lot of camera movement. On my first test ride I would estimate that 90% of the ride footage was not usable because there was so much movement and vibration. While riding on the semi-smooth pavement I could feel it as if it felt like it was flopping around, but when I checked the straps at mid ride they were as tight as I could get them. I could still move the camera with my fingers or shift the helmet in my hand and see the camera rock back and forth. The two straps locked down tight, the small mount surface area and the fact that the mount is flat and most helmets are roundish does not make for a stable mount.
The ideas below have not been field tested, but I can tell by using my hands and shaking the helmet with the camera attached that it is much more stable. The drawback to doing this is having to put a self-adhesive velcro strip on a quality helmet. In my case I had an older back up helmet that I could use. I did not want to do this on my costly Giro helmet. As a designer by trade if it were me I would have made the plastic mount base a little larger to give it more surface to surface contact area and put some arc to the bottom of the base, but since helmets come in various shapes this may not work as well. The two straps are simply not enough to hold the camera stable.
The video examples uploaded to Youtube and Vimeo were edited with Cyberlink Powerdirector Ultra and were enhanced using the stabilization utility to remove some of the jitteryness caused by the helmet mount as noted below. I am very pleased with the quality of the video and the features of the camera for the various available settings. It also includes flexibility by turning off the GPS. The settings are controlled through the provided Storyteller application and will need to be set before leaving home, but it has two selection switch that allows the user to setup two different modes for quality and for type, such as, a still picture mode.
Uploaded to Youtube
Uploaded to Vimeo
Brewery_11-6-2010 from Jesse A on Vimeo.
Camera GPS Embedded Video
Just so you know that GPS only works at the moment when it is uploaded to the Contour website. When you use the Storyteller application you will see a map, but you will not see this data using other video editors or uploading to other web based video site like Vimeo or Youtube.
The upload to the Contour website took a very long time even with a very short or small sized video clip.
Here is an example (Also I cannot embed the video to this blog like I can with Youtube or Vimeo)
Contour Community Video Example
Contour Vented Helmet Mount
Even before I purchased the vented helmet mount I read statements from other users that there is a lot of camera movement. On my first test ride I would estimate that 90% of the ride footage was not usable because there was so much movement and vibration. While riding on the semi-smooth pavement I could feel it as if it felt like it was flopping around, but when I checked the straps at mid ride they were as tight as I could get them. I could still move the camera with my fingers or shift the helmet in my hand and see the camera rock back and forth. The two straps locked down tight, the small mount surface area and the fact that the mount is flat and most helmets are roundish does not make for a stable mount.
The ideas below have not been field tested, but I can tell by using my hands and shaking the helmet with the camera attached that it is much more stable. The drawback to doing this is having to put a self-adhesive velcro strip on a quality helmet. In my case I had an older back up helmet that I could use. I did not want to do this on my costly Giro helmet. As a designer by trade if it were me I would have made the plastic mount base a little larger to give it more surface to surface contact area and put some arc to the bottom of the base, but since helmets come in various shapes this may not work as well. The two straps are simply not enough to hold the camera stable.
Vented Helmet Mount Solution
Self-adhesive Velcro strip applied to the helmet
Self-adhesive strip applied to the front and back of the mount
Velcro used on the front and back of the mount for extra stability
(I left the adhesive cover to help give contrast in the photo, but
I will use a non-adhesive strip for the front and back)
Sunday, November 7, 2010
Comet - 2 X 60 Intervals
Garmin Ride Summary (totals):
Distance: 34.2 mi
Moving Time: 01:58:33
Avg Speed: 17.2 mph
Max Speed: 26.5 mph
Goal: 2 x 60 minute intervals @ 85% of FT
Ride: The usual, but a lot of foot traffic today to slow down the intervals. Also I am tired from yesterday's effort, but still was able to do the task today and enjoyed it.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) Accel gel (1) 20 gram Whey protein post ride recovery drink
The Weather: 55 degrees, Sunny, winds WNW 3 mph
Bike: LOOK 585
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 0.46 0.00
2 0.00 0.00
3 103.47 114.55
4 12.26 16.70
5 0.00 0.00
6 0.61 1.82
7 1.70 6.53
Power Data: (Based on FT 200)
Interval 1:
Duration: 1:00:02 (1:00:28)
Work: 572 kJ
TSS: 74.1 (intensity factor 0.877)
Norm Power: 175
VI: 1.09
Distance: 16.935 mi
Min Max Avg
Power: 0 487 161 watts
Speed: 0 25.2 16.9 mph
Pace 2:23 0:00 3:33 min/mi
Hub Torque: 0 267 63 lb-in
Crank Torque: 0 646 167 lb-in
Interval 2:
Duration: 56:57 (57:19)
Work: 498 kJ
TSS: 60.4 (intensity factor 0.816)
Norm Power: 163
VI: 1.1
Distance: 16.823 mi
Min Max Avg
Power: 0 548 148 watts
Speed: 0 26.4 17.7 mph
Pace 2:16 0:00 3:24 min/mi
Hub Torque: 0 279 55 lb-in
Crank Torque: 0 602 162 lb-in
Entire workout (153 watts):
Duration: 2:00:53 (2:04:22)
Work: 1086 kJ
TSS: 136.8 (intensity factor 0.845)
Norm Power: 169
VI: 1.1
Distance: 34.383 mi
Min Max Avg
Power: 0 548 153 watts
Speed: 0 26.4 17.0 mph
Pace 2:16 0:00 3:32 min/mi
Hub Torque: 0 358 59 lb-in
Crank Torque: 0 697 163 lb-in
Saturday, November 6, 2010
Brewery BBC 48 Miles Plus
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 52.4 mi
Elevation Gain: 2,480 ft
Moving Time: 03:15:39
Avg Speed: 16.2 mph
Max Speed: 34.9 mph
Group: Nancy, Carl, Glenn, Neal, Jack, Edgar and me
Group Goal: Winter Pace Ride (16 mph avg overall)
The Ride: Only a handful of us today on this very chilly start. Someone said it was 27 degrees before we rolled out at 10 am this morning. It is weird to see the brewery parking lot look so empty on a Saturday morning. Edgar and Jack were with us again and it was good to have them along.
Our route following the BBC markings today worked out fine since riders peeled off at different distances. Neal and Glenn had already racked up 28 miles earlier in the morning they split off at the 31 turning point and Edgar also went with them. Jack stayed with us for the 48 mile route but decided not to do the store stop, which added a few miles for me, Nancy and Carl.
Nancy told me at one point that if felt tough today even with the conversation pace and I was thinking the same thing. The head winds and not being used to having all the extra clothing just made it feel hard. I know as I write this blog entry I am feeling like I did 80 miles instead of 50 miles. My body feels worn down. I am happy with the uploaded training data since I still met my goal of having 2 solid hours at Level 3 and I am confident that time was very near the Sweet Spot.
At least we were able to get out, get a few miles in and start adapting to the cold weather. I guess I better get used to it since we are just now approaching the winter season.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine(1 1/2) Cliff bar (1) Accel gels (1) 20 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 34 degrees | End @ 41 degrees, humidity 53%, winds N 10 mph
Bike: Look 585, Garmin 705, Powertap 2.4 wired
Gear: Started with Sugoi jacket, base layer, shorts, long cycling pants, overshoes, fleece socks, wool socks, heavy winter gloves, winter head skull cap.
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 3.19 0.37
2 48.28 28.96
3 134.65 163.20
4 0.00 0.00
5 0.00 0.00
6 0.88 2.62
7 6.13 18.64
Overall Power Data:
Entire workout (129 watts):
Duration: 3:15:05 (3:43:26)
Work: 1495 kJ
TSS: 213.7 (intensity factor 0.82)
Norm Power: 164
VI: 1.27
Distance: 52.622 mi
Min Max Avg
Power: 0 600 129 watts
Speed: 0 34.8 16.1 mph
Pace 1:43 0:00 3:43 min/mi
Hub Torque: 0 352 58 lb-in
Crank Torque: 0 913 138 lb-in
Wednesday, November 3, 2010
Contour GPS Video Camera
It may take me a while to get the hang of recording while riding or training so please don’t expect great videos right away, but maybe the video will also represent attributes on some of our courses or routes that may be helpful to those who might be considering cycling in our area.
I will probably start the first tests with the vented helmet camera mount and only take short segments and I will probably not use the GPS on the first rides. From my understanding the GPS is embedded in the video and is utilized when using the video options through Contour’s website. I believe I will edit the video using Cyberlink Power Director Ultra and then upload to youtube and then embed to my blog. That is what I plan. We will see how it turns out.
Contour GPS Overview
• Has 5 modes Full HD 1080p, Tall HD 960p, Action HD 720p, Contour 720p, Still Photo
• Built in ultra sensitive GPS u-blox module in the on/off switch.
• Built in omni-directional microphone.
• Up to 32 GB storage capacity using a Micro SD card.
• Rechargeable Lithium-Ion battery with a life up to 3 hours.
• Contour StoryBook Application for video editing.
• Dimensions (H x W x D) 2.3” x 1.3” x 3.75”
• Weight 5.3 oz / 150 grams
• Operating Temperature 5 to 104 degrees F (-15 to 40 C)
When I first started looking into cameras that were available I knew immediately that the Contour product line was the one that I wanted to use. I was impressed with the videos that I saw on the web and the camera seemed to be a small size compared to some of the other options. Also the video seemed to be a very good quality. The next step was to locate a seller and that is where POINTofVIEWCAMERAS.com came to the top of my list. Since I was interested in a camera that had yet to be released I had a few questions and Mike was very responsive to my initial questions concerning some of the new features on the camera. I ended up pre-ordering one of the Mega Pack package deals that included a few extra items that will no doubt be useful. After placing the pre-order since the camera had not yet been released the staff, specifically Atossa, was once again helpful to answer questions regarding shipping dates and getting a tracking number to me. Overall I am very pleased with the service, responsiveness and the friendliness of Pointofviewcameras.com. If I were giving star ratings I would give them a 5 out of 5 stars. As for the camera I still have some testing and to put it through the rigors and elements while being out on the road.
Video by Pointofviewcamera.com
The biggest part of my review will be the actual road test. Stay tuned to see the embedded test video to this page at a later date.
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