Sunday, March 27, 2016

XLAB Torpedo Kompact 100



XLAB TORPEDO KOMPACT 100:

At first glance I like the simplicity of the mount and it took just a couple minutes for me to mount and most of that time was for placement. I looked at backward, forward and shifted it up and back just to get an idea of where I wanted the mount before tightening down everything with a 3mm long Allen wrench and cinch straps. The half saddle mount kind of snapped down on the bars and that alone seemed snug. 

At this point I need to get out for a long ride, but just a quick test up the street was enough to see that it was easy to pull the bottle toward the front and yet snug. I was not sure before ordering if using my 26 oz Specialized Purist bottles would be a problem since it came with a 20 oz. bottle designed for the cage (see below updates), but the notches on both are standard and the 26 oz. bottle works fine. The base place has slide adjustment to expand for various bar widths and the compact plate allows more flexibility to move forward or back. Or at least it has greater flexibility than what I was using. 

Getting a BTA (Between The Arm) bottle mount with the ability to view the Garmin Edge has been evolving for me starting from a homemade mount to the Kompact 100. I don't have a proper scale at home and based on feel it feels slightly heavier than the Z4, but not by much. The computer mount also sticks up above my arms compared to the Z4, but this is all part of having the ability to shift the mount and let me turn the bottle forward. I hope this one will be it. I hope no more rattles and one thing is for sure my mechanic will be happier that any dripping will be on the tire or road rather than on the headset. 


Update 7/1/16: XLAB sent me a replacement computer mount ring to see if it would reduce the tight pull using a Specialized Purist bottle. I could not really see much of a difference by eye between the two rings, but the end result was an improved performance. This trial was with the bottle valve pointed backward toward me while standing off the bike (not riding). The perceived effort to pull the bottle out seemed to be improved from the original ring (both tested in the same manner). Kudos to XLAB for listening to customer concerns. They continue to impress me with their products and customer service. Now I just need to get some miles in tomorrow and check it out during a ride. 



Required tools: 5/8" socket, 2.5 and 3 Allen wrench


Update 4/24/16: The bottle is tight in the cage and difficult to pull out. This was using Specialized Purist bottles with a backward pull. I needed to give a firm tug while twisting slightly to get it to break loose from the cage.  













Saturday, March 26, 2016

Brewery Solo 80


Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 80
Speed Avg (mph): 16.5
Cadence Avg (rpm): 71
Time Moving: 4:54:41
Time Total: 5:05:50
Work (kj): 2200
Normal Power: 144
Average Power: 124
Max Power: 465
VI: 1.16
TSS: 253
IF: 0.72

Goal:

Rebuild Endurance and enjoy the longer route

Ride Description:

My weekday training seems to be picking up. Unfortunately I am still too worn out to hold a decent pace on the weekend ride. I need to get my FTP back up in order to make this 80 mile route match last year's efforts and pacing. But I have to wait and be patient as I slowly and incrementally add a bit more load each week. 

Nevertheless, today was an enjoyable ride.

Weather:

Temperature Start (F): 42
Temperature Finish (F): 
Wind:
Sky:

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin
GU at mile 22
1/2 Clif Bar at mile 35
Post Ride: 30 gram protein drink

Bike:

Felt B10



These will be going on the Felt and the LOOK very soon.

Sunday, March 20, 2016

Comet Cruise


Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 40
Speed Avg (mph): 18
Cadence Avg (rpm): 73
Time Moving: 2:13:33
Time Total: 2:13:33
Work (kj): 1143
Normal Power: 160
Average Power: 143
Max Power: 594
VI: 1.12
TSS: 141
IF: 0.79

Goal:

Out for a spin...that's all

Ride Description:

I felt a bit ridiculous starting out with a long sleeve base layer, leg warmers, skull cap pulled down over my ears, long finger gloves and a summer kit on top with a light wind shell in my back pocket, but I have to say there was never a moment I felt over dressed on this 55 (F) degree day. The wind was sharp coming down from the northwest with some chill to it. The first 20 miles out was a direct headwind that at times shook me off a straight line. Diane, known to some as "Gap Chick" happen to be on my wheel so I hope it did not disrupt her too much as the wind hit me and the aero frame hard at times. It was nice to chat with Diane, who is a strong cyclist and I've had the privilege to ride with her for short stints over the years when our paths cross. Diane was with me for a few miles before turning back at the 15 mile marker.

Lot's of other crazy stuff out there today though. One guy on a bike not paying attention almost turned into me and there were a lot of little children with very light supervision. Meaning their parents should have been more careful with their kids and not let them drift over into oncoming fast traffic.

Weather:

Temperature Start (F): 55
Temperature Finish (F): 55
Wind: 13+ mph NW with a cold chill
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Bike:

Felt B10


Saturday, March 19, 2016

BBC 31 Easy Solo


Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 33.7
Speed Avg (mph): 16
Cadence Avg (rpm): 69
Time Moving: 2:06:28
Time Total: 2:06:28
Work (kj): 1000
Normal Power: 151
Average Power: 132
Max Power: 503
VI: 1.15
TSS: 120
IF: 0.75

Goal:

Just ride

Ride Description:

We were told of rain coming in so I saw a window of opportunity. While driving up there was slight mist on the windshield, but the ride was dry and just dark clouds coming in. I cut my mile short thinking it was coming and yet the sun came out and has been out. 

I am feeling a bit worn out anyway so it was probably enough miles for today. 

Weather:

Temperature Start (F): 61
Temperature Finish (F): 65
Wind: Breezy
Sky: Cloudy dark skies with threat of rain

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin
Post Ride: 30 gram protein drink

Bike:

LOOK 585


Sunday, March 13, 2016

Comet Cruise


Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 40
Speed Avg (mph): 17.3
Cadence Avg (rpm): 70
Time Moving: 2:21:23
Time Total: 2:23:49
Work (kj): 1165
Normal Power: 150
Average Power: 137
Max Power: 55o
VI: 1.09
TSS: 131
IF: 0.74

Goal:

Just ride

Ride Description:

Being fatigued from yesterday about all I could do today is just cruise and enjoy the warm weather. Plus I needed to check out the PowerTap G3 hub after doing a firmware update. It zeroed at -12 at the start, which may be a digit away from being out of range. It seems to be working okay though.

Weather:

Temperature Start (F): 71
Temperature Finish (F): 81
Wind: 8 WSW
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Bike:

LOOK 585


Saturday, March 12, 2016

Brewery Solo


Route and Ride Data Links:

Strava - Ride Link
xert - Ride Link

WKO Ride Metrics:

Distance (mile): 77.7
Speed Avg (mph): 16.3
Cadence Avg (rpm): 73
Time Moving: 4:47:12
Time Total: 4:52:59
Work (kj): 2200
Normal Power: 148
Average Power: 128
Max Power: 513
VI: 1.16
TSS: 263
IF: 0.74



Goal:

Endurance type pacing, stay tucked in aero, keep pedaling, endure

Ride Description:

When the bike sounds like crap it makes me feel like my riding is like crap. I forgot the last ride was in the wet and forgot to clean and lube the drive train. Fortunately I was solo so no one else was annoyed by the squeaking and grinding of the chain. 

Best thing was enduring the direct headwind on the 36 mile return. Most of it I endured okay, but some of it kicked my rump and some of it about knocked me off the bike.

I loved it though. It was great to get out for a solo on the Felt, tuck in aero and see if any of my fitness is starting to come back. In a summer kit none the less.


Weather:

Temperature Start (F): 60
Temperature Finish (F): 78
Wind: 8 SSW
Sky: Heavy clouds

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin
GU gel mile 20
Cliff Bar mile 35
Post Ride: 30 gram protein drink

Bike:

Felt B10


Friday, March 11, 2016

PowerTap - Zero the Offset


PowerTap Announcement:

Of the three power meters that I own the G3 hub has served me well in all seasons of weather and has been stable. I've been in good habit since starting to train with a power meters in 2008 to zero the offset (some call it calibration) before starting to train or ride. The value on the G3 for me is generally about 496 and the hub has been tested to within 2% using a static weight test so I feel pretty good about the hub. I think most want to see a number around 502, but it doesn't have to be right on that number or the user doesn't need to fret that it is slightly off from 502. My understanding that it can be within a range near that value and still be trusted for use. 

You can go to the link provided above to get the straight story of what PowerTap is doing across the board with their latest power meters.. In short the value for "zero" will now be zero (0). If the offset value falls out of range it will report to the user on the display 'Failed', which means that the power meter is in need of service.

Please Note: This firmware update is for G3 / GS, C1 and P1 power meters.

I have an ANT+ G3 hub and will apply the firmware version 16.063 this evening using the following directions from PowerTap using the PowerAgent application.

Instructional Video Link
  • Spin the wheel/axle a couple times with the Powercap still on to "wake up" the Powercap
  • Take Powercap off by removing the triangular nut and pulling Powercap straight off (do NOT twist)
  • Remove the CR2032 battery from the Powercap 
  • Plug the Powercap without the battery into your computer using a micro USB cable
  • Open PowerAgent
  • Navigate to Tools > Firmware > Check for Firmware Update
  • Click OK to begin the firmware update
  • Firmware will install. With some new versions of firmware, Window OS will need to “re-find” the attached PowerCap. Let it run to completion. 
  • When PowerAgent says the update was successful, click OK and unplug Powercap 
  • Wait 10 seconds, plug battery back into the Powercap
  • Install PowerCap back on PowerTap hub 

Follow Up:

I know some users are always apprehensive about being the first to apply a firmware update and want to get some feedback from those bold enough to take the first step and make sure it doesn't foul up something that is already working well. I hope to make the update this evening and will report back. 

Previous Firmware Offset

New Firmware Offset After Install

The offset value right after the firmware update is -12 and must fall within the acceptable range. I will see if it changes after a few rides and report back. Just as a note I changed the battery while I had the hub cap off. 

From PowerTap's FB page on the range limits: A unit will automatically notify a rider if the unit is outside of the offset limit. This limit is +/- 30 Nm for ANT+ and +/- 3.0 Nm for BLE.

Tuesday, March 8, 2016

XERT - Power Data Analytic Application







Site Links:


My Quick View:

If anyone were to look through my blog it would be clear very quickly that I am a recreational level cyclist that does not compete. I was at one time a successful competitive lifter and bodybuilder and from those years I have many hand written training logs. Just about any lifter that desires to improve strength will keep track of sets, reps, weight, perceived intensity and other factors in order to improve 1 Rep Max. Using an application to monitor and hopefully gauge intensity with cycling training has been my same goal as with lifting. I am now looking into the concepts within the xert application. I'm not an expert in training for cycling by any means so take a look through the links provided above and see what you think. If you happen to train with a power meter give it a try. For the record, I have no personal connection with Baron Biosystems. 

What I am interested is in an application that suits my use of training in cycling and using a power meter as a guide in being potentially progressive with training. Because I would classify myself as a serious recreational cyclist that still holds strength training as a primary, I am not quite as concerned with spending hours and hours diagnosing various charts to see where I can squeeze out that last little bit of progression. It is not as crucial for me as someone that may be competitive or a coach leading an athlete to a successful season. However, I am interested in making my training time on the bike worthy. 

What I like is the simplicity of the application for being time crunched. I already have and Strava Premium account so it was super easy to sync my rides and training data to the xert online application. The screen display is easy to read and not cluttered with all sorts of distracting objects and text or at least to me it is easy for my eyes to pick up what I am most interested in seeing right after the post ride / training upload. A quick look and then move on to the more pressing issues obligations around the house or in life. 

I must admit that I need to continue reading blog post and catching the videos that are available from Baron Biosystems since I am more familiar to terms and concepts using WKO. I will probably continue to use WKO 3.0, but I do like the looks and ease of use of the xert application. There is also a users support group and the developer has been good about answering questions.

My quick view: I like it so far.

Sunday, March 6, 2016

BBC 31 Solo


Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 31
Speed Avg (mph): 17.3
Cadence Avg (rpm): 70
Time Moving: 1:48:27
Time Total: 1:49:30
Normal Power: 172
Average Power: 154
Max Power: 603
VI: 1.12
TSS: 133.4
IF: 0.86

Goal:

Just riding around the loop with a few zesty moments

Ride Description:

Do what I can on the BBC 31 loop with residual fatigue and enjoy wearing a summer kit. 

Weather:

Temperature Start (F): 64 
Temperature Finish (F): 68
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin
Post Ride: 30 gram protein drink

Bike:

LOOK 585

Saturday, March 5, 2016

Brewery 67


Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 67
Speed Avg (mph): 16.3
Cadence Avg (rpm): 67
Time Moving: 4:06:56
Time Total: 4:08:21
Normal Power: 150
Average Power: 128
Max Power: 582
VI: 1.17
Work: 1896 kj
TSS: 231
IF: 0.75

Goal:

Endurance Pace

Ride Description:

Mike and I rode together the first 30 miles before he had to turn back due to time constraints. I went up a few more miles and realized that I was running out of time as well and headed back. I ended up a few miles short for my goal, but I pushed the pace a little more going back to make up for the shorter distance.

Weather:

Temperature Start (F): 40
Temperature Finish (F): 66
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin
GU gel @ mile 20
Post Ride: 30 gram protein drink

Bike:

LOOK 585