Sunday, January 29, 2017

Sunday Windy Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 31
Speed (mph): 17
Cadence (rpm): 69
Time Moving: 
1:49:20
Time Total: 
1:52:18
Work (kj): 817
Normal Power: 136
Average Power: 126
Max Power: 338
VI: 
1.09
TSS: 87

IF: 0.7

Goal:

Just ride

Ride Description:

Out and Back Spin on a cold windy day. Was this the coldest 51 degree (F) day I've been in?  It did indeed feel like it. The whole time it looked as if the skies were going to open up and the stiff wind had a bite to it. When I got home it started to rain with ice and a snow mix. I think this might have been the coldest feeling 51 degree day. 

Weather:

Temperature Start (F): 51 without the wind blowing
Temperature Finish (F): 49
Wind: W 13 to 18 mph
Sky: Dark and gloomy

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  B10 


Monday, January 16, 2017

SRAM etap wifli

2009 LOOK 585 Ultra - Upgrades


10spd > 11spd
SRAM Red shifters > SRAM etap shifters
SRAM Red Front Derailleur > SRAM etap Front Derailleur
SRAM Red Rear Derailleur > SRAM etap Rear Derailleur
SRAM Red 50/34 Rings > Praxis 52/36 Rings
Shimano Ultegra 11-28 Cassette > SRAM Force 11-32 Cassette
White Bar Tape > Black Bar Tape
Fizik Arione White Saddle > Fizik Arione Black Saddle
PowerTap G3 10spd Freehub Body > PowerTap G3 11spd Freehub Body
SRAM GXP Bottom Bracket > Hawk Racing GXP Bottom Bracket
LOOK Keo Class Pedals (white) > LOOK Keo Blade Max (black)
KMC 10 speed > Connex (treated) 11 speed

I have paired and installed the shifters and rear derailleur, but I had to order a 31.8 braze-on clamp adapter for the front derailleur. The chain rings, bottom bracket, saddle, pedals and brake cables are on, as well as, the free-hub and cassette are on. So far all of this has been fairly simple. I had ordered a KMC chain for this install, but after reading a thread on Slowtitch about using a waxed chain and how the drivetrain will stay cleaner in comparison to standard lubrication, I decided to order a treated Connex chain from Premier Bike.


Gear Ratios


New 52/36 with 11-32 Cassette at the extremes
36 : 11 = 3.3
52 : 11 = 4.7
36 : 32 = 1.1
52 : 32 = 1.6

Old 50/34 with 11-28 Cassette at the extremes
34 : 11 = 3.1
50 : 11 = 4.6
34 : 28 = 1.2
50 : 28 = 1.8

A decent website and video instruction for installation HERE
Here is the video for the wifli rear derailleur setup HERE

Careful!!!!

I had everything setup and was fine tuning the chain rub on the front derailleur when I evidently went too far on the high limit screw. I thought all was set and ready so I stepped away to do something else. When I returned I took a last look and noticed there was no high limit screw showing on the front derailleur. Immediately I removed the component and noticed that it went through the back side and was pinched between the body and the spring. A very costly mistake on my part.

Since the group was purchased through an online retailer and SRAM does not allow customers to directly contact them I went to my local bike shop. It is at that moment you feel like a jackass when you bring something in that was purchased elsewhere, but the service manager was extremely nice about it. In fact he started off simply by saying that he would contact SRAM for me and see where it would go or if they could repair the component. 

The result from the conversation and pictures sent to SRAM was that the threads had been damaged and that was true. I had noticed that they looked stripped. Since it was user error on my part the component was not covered by the product warranty, but something was worked out that I did get a slight discount through the crash warranty. When the replacement arrives at the bike shop I am taking the bike in and have them finish out the setup and fine tuning of the group. The damaged component will be returned to SRAM through the dealership.

Hind sight I wished I had bought the group from the local shop since the SRAM pricing is the same from all retailers. I bought this one online since it was the first wifli group I saw posted on the internet, but I should have waited and purchased locally and actually just paid the shop to install and setup. I should have known as my typical skills are more like chopping wood compared to the finesse of a watch repair. 

In the picture below you can see the high limit screw lodged in the component.




Thankful!!!!

Thanks to the guys at Free-Flite Bicycles (Canton Road Location) for helping me out with replacing the front derailleur and then installing and fine tuning the group. Putting it to words in hopes of sharing my appreciation for these guys going above and beyond what I expected falls well short of what I would like to express. Thanks Guys!!!

Sunday, January 15, 2017

Sunday Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed Avg (mph): 18.7
Cadence (rpm): 70
Time Moving: 
2:10:50
Time Total: 
2:18:07
Work (kj): 
1032
Normal Power: 
143
Average Power: 
132
Max Power: 600
VI: 
1.08
TSS: 
116.4
IF: 
0.735

Goal:

Build Endurance

Ride Description:

Out and Back Spin that wasn't going all that well until I started pacing with a couple guys on the way back. Then things got a bit frisky or at least for me. Even at the back of their wheels it was all I could to to keep up. And hindsight I probably shouldn't have because the amount of foot traffic and the speed we were going. It was fun though. 

Weather:

Temperature Start (F): 73
Temperature Finish (F): 73
Wind: slight headwind on the way out and slight tailwind on the return
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Saturday, January 14, 2017

Brewery Solo 80


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed (mph): 16.8
Cadence (rpm): 68
Time Moving: 4:48:08
Time Total: 4:56:08
Work (kj): 1982
Normal Power: 140
Average Power: 116
Max Power: 502
VI: 1.21
TSS: 241
IF: 0.715

Goal:

Build Base Endurance

Ride Description:

Out and Back Spin and first ride outside for 2017. Great weather and I am ready to get back in the groove for the full weekly training schedule. I am almost over this bronchitis and then I can start slowly ramping up the intensity and/or training load. 

Weather:

Temperature Start (F): 54
Temperature Finish (F): 73
Wind: Calm start with a slight headwind on the return
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Trace Mineral Drops (finished at mile 50)
Bottle #2 10oz. Water, BSN Amino X, Trace Mineral Drops
Bottle #3 0oz. Water
GU gel at mile 22
Clif Bar at mile 45

Post Ride: 30 gram protein drink

Gear:

 Felt  B10