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New general training helmet. The Bell Z20 MIPS is my go to helmet replacing the Kask Protone MIPS. The Kask looked nice and certain was not inexpensive, but seemed to be cheaply made or least the one I had kept coming apart at the adjustment dial. The Z20 feels better, whereas the Kask had sharp edges that I could feel on my shaved head even with a skull cap. I could wear the Bell without a skull cap and the pad on the front is unique. It pulls sweat out toward the front edge and seems to drip off away from the eyes.
The only negative, and perhaps a big one to some, is my sunglasses would not fit in the vents and hold the glasses like some helmets. Well at least my main pair would not work. I will try another pair of glasses or two to see if this is always the case.
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:15:53
Time Moving: 2:14:29
Distance (mile): 41.3
VI: 1.08
IF: 0.73
TSS: 120
Work (kj): 973
Average Power: 119
Max Power: 400
Normal Power: 129
Cadence (rpm): 71
Speed Avg (mph): 18.3
Goal:
Build Endurance
Ride Description:
Just another day working towards endurance.
Weather:
Temperature Start (F): 88
Temperature Finish (F): 93
Wind: Breezy
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 20oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water
GU gel at mile 20
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 5:00:05
Time Moving: 4:56:25
Distance (mile): 80.3
VI: 1.20
IF: 0.70
TSS: 249
Work (kj): 1,878
Average Power: 104
Max Power: 487
Normal Power: 125
Cadence (rpm): 70
Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
Although it may not seem like the hottest day based on numbers, this turned out to be a tough ride. At the end I was a little tipsy getting off the bike. On one side I struggled, but on the value of the ride it was an endurance intensity level ride and that aspect was achieved.
Weather:
Temperature Start (F): 70
Temperature Finish (F): 88
Wind: 3 to 5 mph E
Sky: Cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino Mix, Maltodextrin, Trace Mineral Drops
Bottle #2 15oz. Water, Amino Mix, Maltodextrin, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile 24
1/2 Clif Bar at mile 40
GU gel at mile 60
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 1:38:42
Time Moving: 1:37:19
Distance (mile): 30.1
VI: 1.09
IF: 0.78
TSS: 100
Work (kj): 742
Average Power: 125
Max Power: 407
Normal Power: 136
Cadence (rpm): 72
Speed Avg (mph): 18.5
% Time in Levels
Active Recovery 26.2%
Endurance 28.7%
Tempo 20.8%
Threshold 13.2%
VO2max 6.5%
Anaerobic Capacity 4.6%
Goal:
Build Endurance
Ride Description:
True to the stories of a summer in Atlanta this was a hot sticky and soggy ride. The humidity was really high and toward the last miles rain started coming down. By that point my kit was soaked in sweat and it was running down my face like an open faucet. Nice thing about the new Bell Z20 MIPS helmet that has a nice pad system that pulls sweat away to the outer edge of the helmet. It then falls away from the eyes. This is one of the best helmets I have owned and much better than the more expensive Kask Protone that I bought last year.
I cut the ride short at 15 miles out because I was seeing the sky turn dark and I could hear thunder rumbling. Also lost my spare etap battery because my Felt storage box popped open. It was the one thing that I lost and the most expensive item. The storage boxes that I have seen from various bike manufacturers have all been low quality. Especially for how much we pay for them.
Weather:
Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Calm
Sky: Cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino/BCAA, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Power meter battery dead
Goal:
Build Endurance
Ride Description:
40 mile out and back spin. Time crunched. Power meter battery DOA with no spare in the bag. Rear derailleur battery at critical, but had a spare in the bag. Effort recorded in the legs so that's what matters.
Weather:
Temperature Start (F): 80
Temperature Finish (F): 80
Wind: Calm
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink
Gear:
Felt IA16
I have been doing strength training since 1981 starting at a college gym located in the football stadium. I remember it did not have air conditioning, but I think it had some heat. During the winter breaks I trained at a hole in the wall small building where two locals guys stored their equipment. There was no lock on the front door, but since no one cared about training in that community there was no fear of someone stealing anything. Absolutely no heat at all so I trained with street clothes and a winter parka. I have always favored a hardcore training environment all the way to the legendary Coffee's Gym in Marietta. Those were my prime strength days until I retired from competing. I moved on to other gyms and for the past 13 years or so I have been at BodyPlex in Woodstock. I have to say, now that they abruptly closed the doors leaving members wondering what happened, that it was a great 24/7 gym. It was well equipment and no one cared if you got a little sweaty or groaned a bit on a heavy lift.
Last week not knowing what to do I joined a Planet Fitness, which is also a 24/7 gym and works logistically with my morning commute into work. It's not a bad place at all to be honest. The fitness center is really clean and clean locker rooms and showers. There is a lot of equipment in terms of machines that will cover any area. Plenty of cardio equipment, a line of dumbbells, a few smith machines and cable machines. Several duplicates of all equipment for the busier hours. But on my first leg day there is only one leg press and I almost used every 45 pound plate on the leg press and I did not even go up as heavy as I normally would go at BodyPlex. Meanwhile, I have been searching the internet everyday since joining Planet Fitness to see if there were other options that have 24 hour access. Most that come up are other franchise centers and have very poor ratings and a lot of comments about shady membership dues and hidden fees. I considered LA Fitness but it does not open until 5 AM and I hear that each location is really busy at that time.
So I was talking with another familiar face from BodyPlex training at PF this morning and he said he was considering TapOut, which is known for being a MMA gym or at least that is what I thought. It is less than a mile from BodyPlex and PF and I didn't even know it was there. The strength training portion of this 24 hour business takes up most of the building and is a bit more of a hardcore feel to it all. I signed up to TapOut and I think I will feel a little more at home to grunt on a heavier lift if it happens to emerge from the strain. I try to keep a calmer demeanor than I did in my younger intense days. A lot of days I forget that I am 56 until I get under the bar and everything reminds me that I am one rep from something tearing. I am not ready to go full Planet Fitness mode just yet. Not a bad place considering the price, but I am just not ready to soften up just yet. I will miss BodyPlex it was a great place for the past many years of training, but change happens. We move on and get back in the groove.
Update 7/25/2019:
Having two memberships, I find myself naturally heading to the TapOut gym even though I pass by the Planet Fitness. TapOut is becoming my new home gym. It is much smaller and has less equipment than BodyPlex, but it is equipped enough to get everything done. In fact I am having to return to some movements and lifts that I have not done in a long time. I keep thinking I need to drop in and train at Planet Fitness just so I get something out of the non-returnable cash membership, but I go right by it each time. Strength training is still going well.
Planet Fitness - Mostly machines with a few dumbbells and smith machines.
TapOut - Mix of free weights, cabled weights and machines.
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:20:20
Time Moving: 2:16:13
Distance (mile): 41.0
VI: 1.12
IF: 0.74
TSS: 128
Work (kj): 972
Average Power: 116
Max Power: 437
Normal Power: 130
Cadence (rpm): 72
Speed Avg (mph): 18
Goal:
Build Endurance
Ride Description:
Just another hot day in Atlanta and a good day for a ride on the Comet. On the way out I rolled up on a cyclist at about the 17 mile mark. I went around him and a minute later he came around. From there I sat off on his left out of his draft and in the other lane at his pace until the 20 mile marker. I found out his name is Jack and as we talked we started on the way back at a brisk pace, but also chatted a bit until his turnoff point. The rest of the miles I dialed it down some hoping to get rested up for this week's training.
Tomorrow I have to start training at a new gym. My current gym closed this past Friday unexpectedly and my routine for better than 15 years now has to change. Not too sure about this new place either. Kind of one of those soft fitness centers and not a gym.
Weather:
Temperature Start (F): 92
Temperature Finish (F): 92
Wind: Breezy
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino Mix, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Strava - Today's Route
Ride Metrics:
Time Total: 4:34:07
Time Moving: 4:32:17
Distance (mile): 72.6
VI: 1.18
IF: 0.71
TSS: 233
Work (kj): 1,741
Average Power: 106
Max Power: 388
Normal Power: 125
Cadence (rpm): 70
Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
Out and back endurance level ride. Direct headwind on the return made it more challenging.
Weather:
Temperature Start (F): 64
Temperature Finish (F): 84
Wind: S 7 MPH
Sky: Partly Cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
Bottle #2 10oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
GU gel at mile
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:17:06
Time Moving: 2:15:36
Distance (mile): 41.0
VI: 1.09
IF: 0.72
TSS: 120
Work (kj): 955
Average Power: 116
Max Power: 400
Normal Power: 127
Cadence (rpm): 65
Speed Avg (mph): 18
Goal:
Build Endurance
Ride Description:
Out and Back Spin
Weather:
Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Breezy
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
GU gel at mile 29
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:48:20
Time Moving: 4:44:21
Distance (mile): 80.8
VI: 1.17
IF: 0.76
TSS: 281
Work (kj): 1,971
Average Power: 114
Max Power: 432
Normal Power: 134
Cadence (rpm): 66
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Enjoyed the ride and had a few good distractions. The first was meeting David on Cagle Road and talking with this 71 year old cyclist and then another when I returned to the parking lot an 81 year old cyclist. Pretty inspiring to keep moving and keep pushing it.
Weather:
Temperature Start (F): 65
Temperature Finish (F): 90
Wind: Calm to breezy at the end.
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Clif Bar at mile 40
Post Ride: 30 gram protein drink
Gear:
Felt IA16
