Sunday, October 21, 2007

[IZ] Mt. Tam + Fairfax Bike, 10/21

Dist: 59.2 miles
Time: 4:59
Avg: 11.9 MPH

Across Crissy Field, over the bridge, etc., etc., up to Mt. Tam and back through Fairfax, San Anselmo, Corte Madera, Sausalito:



The GPS gives me a rough estimate of the ride's elevation profile:



The big thing in the middle is, of course, Mt. Tam. Sea level before and after the mountain is Mill Valley and Fairfax. The bumps on the left and right are getting up to the Golden Gate Bridge and back down. The little bump before the second bridge bump is the hill between Corte Madera and the Bridgeway bike path. The ride had approximately 3700' of elevation gain.

I felt pretty good at the end of it all. Worn out, but not wiped out. Good enough to go to the grocery store, fetch some ingredients, and make dinner.

Sunday, October 14, 2007

[IZ] Paradise Drive Bike, 10/13

Dist: 48.8 miles
Time: 3:40
Avg: 13.3 MPH

Wall Time: 4:45
Wall Avg: 10.3 MPH

Through the Presidio, across the bridge, ... well, here's a picture:


I start and end at the lower right corner. The data was generated by a Garmin eTrex.

Tuesday, October 9, 2007

[IZ] Presidio Bike, 10/9

Dist: 11.5 miles
Time: 0:52
Avg: 13.3 MPH

From the office, Embarcadero, Crissy Field, up through the Presidio, home along Clay St.

This is my first non-trivial ride in a couple of days, and the first one since I replaced the cassette and chain on my bike. It's getting dark early (sunset before 7pm) and my usual route along Crissy Field is unlit.

Friday, September 28, 2007

[IZ] Critical Mass SF, 9/28

I rode in my first Critical Mass today. Here in SF it starts at Justin Herman Plaza at about 6PM on the last Friday of every month. Today's ride was the 15th anniversary of CM. There was a writeup in the Chronicle.

Anyway, here are some notes on various aspects of the ride:

Costume: Most people came in "biker chic", but there were a few who went above and beyond. Some wore wrestler capes and masks. Some had tricked-out bikes. One guy was wearing a furry hat and holding an enormous zucchini over his head. One guy was naked (well, except for sneakers).

Attitude: Judging by the crowd at the start (and it was quite a large crowd, and more joined on the way), most people who do the ride do it to have some fun. There's a lot of smiling, laughing, and just standing around looking cool. There were kids with parents and some older folks, but mostly the riders looked in their 20's. Very hip.

Later on, some of the riders weren't so cool. One guy blocked a car that wanted to make a turn *away* from the riders and he ended up in a verbal argument with a cop. I watched him curse and yell down the road for a few minutes, and then he stopped to yell at another guy in a car. The rider was really in this driver's face; it was totally inappropriate. There were a few other bad apple cases like that.

Non-Riders: Drivers seemed to be split about this CM thing. Some waved and honked in a friendly, "I can't do anything about the fact that I'm going to be stuck here for the next 15min," kind of way. They might not have been pleased with the reality, but they seemed to think clogging the streets with bikers was a fun *idea*. Other drivers got mad. They yelled, cursed, and honked. Since the riders generally took *any* honk as a rallying cry (honks were followed by whoops and cheers from the riders), this didn't matter much. Some drivers freaked out. One lady had panic all over her face. One guy in an SUV pushed his way through the bikes in a frantic attempt to get out. The police chased him down, to general applause from the riders.

Pedestrians generally liked the ride. There was a lot of yelling and cheering from the sidelines. It wasn't universal. Some guy yelled at me, "*I* have the right of way!" I don't understand this sense of frustrated entitlement. Sorry, buddy, if 50 bikes are clogging the road, no, you don't have the right of way.

Riding: CM is predicated on the belief that if you get enough people on bicycles on the road, then the power shifts into rider's hands and cars become second-class vehicles. And it's absolutely true. When I ride the streets of SF or any city, I'm always thinking, "How can I get out of the way of these cars so that they don't kill me." Today, for the first time, the thinking shifted to, "This is *my* street; they're going to have to get out of *my* way."

There seem to be a few things the CM people understand about getting it to work: 1) Don't stop at red lights. If you do, you split the riders into smaller groups. That's bad. 2) Do stop the head of the line occasionally, and don't go too fast. It's important to keep everyone together. The faster riders will tend to race to the lead, so they have to be held back. I was pretty sure I was near the lead at one point, but suddenly I found that we were merging with the main body. I wonder if the organizers deliberately had us loop back around to keep the faster riders from getting out too far. One thing they do to stop the line is have people ride in a circle around an intersection. This never really worked well; it was just too crowded. One time we stopped at an intersection and a police helicopter hovered overhead, shining it's floodlight at us. It was eerie. 3) Have volunteers block cross traffic. If there enough bikes around, 2 or 3 people can position themselves to block cross traffic. This helps keep everyone together through red lights (see #1).

Police: There always seemed to be some police riders around. They rode in pairs. There were also police on motorcycles and in cars, but I couldn't figure out what they were doing; they didn't follow along with the bicycles. They didn't do much except diffuse the occasional rider-driver altercation and help people who had taken spills. I also couldn't figure out what the helicopters were about. I think they were waiting for some kind of violence.

Later on things were different. I was part of a group that didn't wait (see #2) and ended up missing a left turn. We looped back to join everyone else, but when we got back on the route we were a couple of blocks behind the mass. Here's where the police attitude changed. Suddenly the motorcycles were everywhere, and it was hard to get past them. When I finally did get past them, the police on bicycles weren't being friendly or even hands-off anymore. They had this routine. Some riders were still blocking cross-traffic so the last of us could go through the red lights. The police would ride at these blockers, in pairs, yelling "MOVE IT! GET OUT OF THE WAY!" and the civilians would *take off*. The fun fantasy of bicyclists owning the road was over. One policeman was citing a biker, and as I passed I heard him say to his buddy something about, "...it's time to start picking them off."

By then we were only 2 blocks from my house, so I turned and went home. Now I can hear police sirens and helicopters, and I can't help but wonder if things have gone wrong.

I think the police understand that their job isn't to protect, it's to control. And of course you have to deal differently with a mob of 1000 riders than you deal with 3 or 4 stragglers.

Funny Bits: One rider was blocking a parking attendent from backing up into the flow of bike traffic. The attendent backed up very carefully and slowly, but he nudged the rider. The rider fell to the ground yelling, "Oh my god my leg it's broken my leg!!!" Then he got up and said, "Ha just kidding," and rode off. In retrospect I'm not sure that was so cool, but at least he diffused the situation. He had the right attitude.

About 15min into the ride we passed by the "Red Bull" car. They were giving out cans of Red Bull. There was a crowd. Some rider biked up to them and yelled, "Yeah! Gimme some of that! I'm fuckin' exhausted!"

PS: While riding down Market I took a spill. It's the first accident I had since skidding on some icy leaves in NYC about 2 years ago. I'm not sure if my front wheel got stuck in a rut or what, but one second I was riding at a nice 10 MPH and the next my front wheel was pointing perpendicular to where I was going and I flew off the bike. I took a face fall, and man am I thankful for gloves, otherwise my hands would've been lacerated. As it was, no damage was done, either to me or to the bike. About 10 people stopped to ask if I was OK. One guy said the fall was impressive.

Friday, September 7, 2007

[JM] Morning Bike, 9/6

Time: 1:25 about
Dist: 20.2
HR: 146

From home in LIC to Central park. Around the big loop 2 times and back.

Tuesday, September 4, 2007

[JM] Hamptons Bike, 9/3

Time: 50 min

Light spin.

[JM] Hamptons Bike, 9/1

Time: 1:28
Dist: 22

Doing some biking this weekend but a lot of tennis.

Monday, September 3, 2007

[IZ] Paradise Drive Bike, 9/3

Dist: 48.7 miles
Time: 3:23
Avg: 14.5 MPH

Wall Time: 3:55
Wall Avg: 12.4 MPH

Through the Presidio, across the bridge, under the bridge, Sausalito, Bridgeway, Seminary Dr., Tiburon, Paradise Drive, Corte Madera, Bridgeway, ..., home across Crissy Field.

I pushed myself on this one and had my best time yet. I also stopped less often, and for less time.

Nutrition consumed: 1 Cliff Bar, 1 gel, 1.5 liters of sports drink, 2.5 liters of water.

Thursday, August 30, 2007

[JM] Morning Ride, 8/30

Time: 1:22
Dist: 20.2
AVG MPH: 14.7
HR: 150

From home in LIC to Central park. Around the big loop 2 times and back.

Wednesday, August 29, 2007

[IZ] Marin Headlands Bike, 8/29

Dist: 22.8 miles
Time: 1:50
Avg: 12.4 MPH

From the office, Embarcadero, Crissy Field, across the bridge, up the headlands, down the other side, through the tunnel, across the bridge, and back home along Crissy Field.

I feel better today. Not 100% yet, but better.

There was some beautiful fog on the bridge and the headlands.

Tuesday, August 28, 2007

[IZ] Presidio Recovery Bike, 8/27

Dist: 11.6 miles
Time: 1:00
Avg: 11.6 MPH

From the office, Embarcadero, Crissy Field, up into the Presidio, back home along Clay St.

I felt tired and lethargic most of the morning, picked up a little in the afternoon, then quickly crashed after about 15min of biking. My thighs still ache.

Monday, August 27, 2007

[JM] Morning Bike, 8/27

Time: 1:24
Dist: 20.2
HR: 146

From home in LIC to Central park. Around the big loop 2 times and back.

Sunday, August 26, 2007

[IZ] Pt. Reyes Visitor Center Bike, 8/26

Dist: about 75 miles

Wall Time: about 8:05
Wall Avg: 9.3 MPH

Sausalito, Corte Madera, Larkspur, Fairfax, Francis Drake Blvd. to Olema, then to the nearby Pt. Reyes Visitor Center. Back the same way.



After leaving the visitor center I noticed that my odometer had reset to 0, which is why the total mileage is approximate. Mileage and time for the ride back was:

Dist Back: 36.9 miles
Time Back: 3:04
Avg Back: 12.0 MPH

I was really tired coming back. I had to stop to rest and just move the legs around every 1/2 hour or so. Little things started really hurting. There was a knot of pain in my right hip, my left calf was on the point of cramping up, and both thighs ached a lot. I hate hills. And wind.

Nutrition consumed: 1 gel, 3 liters of sports drink, 1 cream cheese and olive sandwich, a handful of fig newtons, 1 cliff bar, 3 1/2 liters of water.

Saturday, August 25, 2007

Attacking Hills Note

On my ride today, to keep the head busy while the legs cried out for mercy, I figured out a formula for how fast you'd need to go down the other side of a hill, given your uphill pace and target average speed (assuming the distance is the same on both sides of the hill) (there are a lot of those hills here).

Let's say your target speed is S, and your uphill speed is Su. Then:
2/S - 1/Su = 1/Sd

Use this to figure out what your downhill speed needs to be to keep up the average. This is entertaining:

If I go 9 MPH up the hill (optimistic), and I want to keep a 15 MPH average through the ride (reasonable), then on the downhill side...
2/15 - 1/9 = 1/45

...I only need to go 45 MPH. But let's say I train really hard, and for some reason I can keep up 12 MPH going up the hill. Then going downhill I need...
2/15 - 1/12 = 1/20

to go 20 MPH. Well, that's more reasonable. Except I don't think I'll be maintaining 12 MPH up the hills around here anytime soon.

I think the moral is that hills will kill your average, and that improving your uphill speed just a bit will make a big difference to your average. So go ahead and attack the hills.

[IZ] Paradise Drive Bike, 8/25

Dist: 48.6 miles
Time: 3:30
Avg: 13.9 MPH

Wall Time: 4:15
Wall Avg: 11.4 MPH

HR Avg: 135

I tried to keep my heart rate up for this one ("Merriman Pace"), though it totally doesn't show in the average. I think I made it the 20 miles to Tiburon in 1:30, which is a personal best. I may have had a bit of a tailwind. After Paradise Drive my enthusiam for going fast dropped sharply.

Through the Presidio, across the bridge, under the bridge, Sausalito, Bridgeway, Seminary Dr., Tiburon, Paradise Drive, Corte Madera, Bridgeway, ..., home across Crissy Field. I had rest stops at Tiburon (Cliff Bar), Corte Madera (milkshake) and Fort Baker (legs starting to give out; rested and did some stretching).

Nutrition consumed: 2 gels, 1 Cliff Bar, 1 sports drink, 1 milkshake, 3 liters of water.

[IZ] Marin Headlands Bike, 8/24

Dist: 15.8 miles
Time: 1:17
Avg: 12.3 MPH

So this one is a little weird. I went out with J to go up the headlands, but she wasn't feeling well and after the bridge decided to go back. So I really biked to the bridge via Crissy Field, across the bridge, down to Fort Baker, back up to and across the bridge where I dropped J off on the SF side, back across the bridge and up the headlands and back through the tunnel, etc., etc.

*However*, I only started tracking my distance/time when I dropped J off. So about 8 miles is missing.

[JM] Nyack, 8/25

Time: 4:32 Biking
Dist: 63.68 miles
Avg: 14 mph
HR: 149 going out 162 coming back

OK, so that was unpleasant. It's super hot and muggy out today; I drank about 100 OZs of water on the ride and still feel dehydrated from sweating my ass off. The ride to Noyac wasn't too bad and I stopped in town and had a slice of pizza, but I didn't realize the ride home would be all uphill. My heart rate was over 175 for way too long giving me a headache and at one point I looked at it and I was approaching 190; not pleasant riding at 95% of your max, especially when you're just trying to keep going.

[JM] Indoor Spin, 8/23

Time: 45 minutes

Ack, I kept sleeping in this week.

Wednesday, August 22, 2007

[IZ] Legion of Honor Bike, 8/22

Dist: 13.5 miles
Time: 1:07
Avg: 12.1 MPH

From the office, Embarcadero, Crissy Field. Stopped at Sports Basement to stock up on drink and goo. Up to the bridge, down to Baker Beach, up to the Legion of Honor, then home along Lake St.

I wasn't feeling as strong today so I didn't push too hard. Must be old age.

Tuesday, August 21, 2007

[IZ] Marin Headlands Bike, 8/21

Dist: 23.2 miles
Time: 1:48
Avg: 12.9 MPH

HR Avg: 132
HR Max: 161

From the office, Embarcadero, Crissy Field, across the Bridge, up the headlands, down the other side, back through the tunnel, bridge, Crissy Field to home.

[JM] Indoor Spin, 8/21

Time: 45 minutes

Rained today so I hopped on the trainer. Will do the same tomorrow most likely and then a longer outdoor ride Thursday.

Saturday I will do a long ride in Jersey. Do you have recommendations Itai?

Sunday, August 19, 2007

[JM] Tour of the Hamptons, 8/20

Time: 3:40 Biking
Dist: 63.7 miles
Avg: 17.4 mph

Did the tour of the hamptons ride today with my brother. Jodi is doing the 100 mile version. Road the first 30 minutes to get to the starting point with Dwight and Jodi and then the first 30 of the actual ride with Dwight, Jodi and their friend; this part was extremely fast, over 20 mph and I drafted the whole time until I couldn't keep up any longer. My heart rate was like 180 or so the whole time. Dwight and I split off at that point and did our own ride. I pulled at least 50% of the time which is good and don't feel like I'm going to die after the ride but we did some tough hills and I thought I was going to bonk a few times. Tougher muscle wise than cardio; except for the 30 minutes when my HR was over 180 of course.

I've been bad about logging and keeping good track of my HR. I need one that lets me do splits. Hopefully I can bike more the next couple weeks and do some long rides; I had to back off with my achilles but I did play tennis 3 times this week finding new muscles that I didn't know I had.

BTW, I a bee flew onto my mouth and stung my lip and tongue today; not so pleasant. Luckily I'm not alergic.

[JM] Bridgehampton evening spin, 8/18

Time: 110

Light ride to Sag Harbor to get my legs moving.

[JM] Morning Ride, 8/14

Time: 130, 123 biking
Dist: 20 miles
Avg: 14.4 mph

From home in LIC to Central park. Around the big loop 2 times and back.

Friday, August 17, 2007

[IZ] Ken's House Bike, 8/17

Dist: 40.5 miles
Time: 3:12
Avg: 12.7 MPH

Today was the SF office company outing, and they decided to have it at Ken's house in Hillsborough. I decided to bike there and back, starting at the office and finishing at my apartment.

I followed the route here until 1/2 way down California Drive (segment 24). His house is basically about a 10 min bike from there.

The way down was pretty flat and easy, with just a little tailwind. I covered the 20.1 miles in 1:30 for an average of 13.4 MPH (I got lost a few times, and ended up on the highway once). The way back was a hard slog through a ridiculously strong headwind. The wind really picks up in the late afternoons.

In between, for about 1 1/2 hours, I sat around eating mexican food, chatting with coworkers, frolicking in the "bouncy jousty", and wading in the pool.

Really, the hardest part of the ride was getting from 3rd St. in San Francisco to Tunnel Ave. That was a nightmare.

Thursday, August 16, 2007

[IZ] Cliff House Bike, 8/16

Dist: 18 miles
Time: 1:37
Avg: 11.1 MPH

From the office to Embarcadero, North Point, Crissy Field, up to the Presidio, down to Baker Beach, up to the Legion of Honor, Cliff House, back through Golden Gate Park.

Climbing up from the Warming Hut, a weird bug bit me just above the left knee. I just caught a glimpse of it before I swatted it away, black and yellow and flailing legs. The pain of the bite lasted a while, and there was a little red lump, but now it's back to normal. No idea what it was.

GG Park has the worst roads I've biked on in the Bay Area, which is why I hardly ever go through there. Every once in a while I'll go anyway, just to remind myself how lousy it really is.

Wednesday, August 15, 2007

[IZ] Marin Headlands Bike, 8/15

Dist: 23.2 miles
Time: 1:58
Avg: 11.8 MPH

From the office, Embarcadero, North Point, Marina, Crissy Field, across the bridge, up to the top of the headlands, down the other side, through the tunnel, across the bridge, and home along Crissy Field.

It was crazy windy. Biking to the bridge along Crissy Field I struggled to keep up 8 MPH. Coming back, with about the same level of effort, I managed a steady 22 MPH.

Sunday, August 12, 2007

[IZ] Mt. Tam + Fairfax-Bolinas Bike, 8/12

Dist: 60.1 miles
Time: 5:31
Avg: 10.9 MPH

Wall Time: about 7:10
Wall Avg: about 8.4 MPH

To Mt. Tam via Mill Valley, Ridgecrest Blvd, Fairfax-Bolinas Rd., through Fairfax, San Anselmo, Ross, Larkspur, then the usual way home via Camino Alto.

I took this one really slowly, since 1) I wasn't feeling particularly fresh; 2) it was going to be my longest, hardest ride since moving out here; and 3) I'd never done this route before. By the end of the ride I was still feeling pretty good, but every uphill, even minor ones, was a struggle. I had plenty of energy left, but my legs were really complaining.

The ride itself was beautiful. It was sunny and warm, not hot, with a mild breeze, not windy (so, unusually nice for this time of year). Brown grass and evergreens, redwoods and moss, and hardly any cars. This might've actually been the most beautiful ride I've ever done. I'm definitely doing it again.

Nutrition consumed: 3 sports drinks, 2 gels, 1 garlic-cream cheese sandwich, 1 pear, 2 slices of pizza, 1 cheap "lemonade", 3 liters of water.

Saturday, August 11, 2007

[IZ] Corte Madera Bike, 8/11

Dist: 48.8 miles
Time: 3:50
Avg: 12.7 MPH

Wall Time: 4:40
Wall Avg: 10.5 MPH

HR Avg: 126

Through the Presidio, across the bridge, under the bridge, Sausalito, Bridgeway, Seminary Drive, Tiburon, Paradise Drive, Corte Madera, Corte Madera Ave., back to Bridgeway, Sausalito, under the bridge, across the bridge, and home along Crissy Field.

I took it easy today. Even so, I feel pretty worn out. I'm having doubts about keeping pace with Jason during the century.

To give some idea of the strength of the wind, coming back along Crissy Field my HR was 108 and speed was 17.8 MPH. I don't usually bike that fast that easily.

[JM] Hill challenge, 8/11

time 1:53
dist 29 miles
avg mph 15.4
avg hr 155

Did 3 loops and 3 extra small loops on the end with the big hill. Tried using a lower seat; really makes you use the upper leg muscles more.

[JM] Indoor Spin, 8/9

45 minutes

Friday, August 10, 2007

[IZ] 1/2 Marin Headlands Bike, 8/10

Dist: 16.8 miles
Time: 1:20
Avg: 12.6 MPH

HR Avg: 139

Through the Presidio, across the bridge, 1/2 way up the headlands, down the other side, through the tunnel, and home across Crissy Field.

I tried to keep a "Merriman Pace" throughout the ride, but it doesn't seem to've affected my time or HR much (except making me more tired).

Tuesday, August 7, 2007

[JM & IZ] Morning Ride, 8/7

(Overall for JM... IZ biked from lower east side; even farther?)
Time: 1:46
Dist: 26.23

Rode with Itai today; I think we averaged close to 16MPH in the park and did 3 loops but I didn't measure that part alone so I'm kinda guessing. Good times; tired this evening as I write this.

Monday, August 6, 2007

[JM] Indoor Spin 8/6

Time 30 Minutes

Light spin; good to sweat.

[JM] Morning Bike, 8/4

Time: 1:39 actual
Dist: 26 miles
Avg: 15.7 mph (This is overall; more like 17MPH in the park)

From home in LIC to Central park. Around the big loop 3 times and back.

Sunday, August 5, 2007

[IZ] Mt. Tam Bike, 8/5

Dist: 51.5 miles
Time: 4:32
Avg: 11.4 MPH

Wall Time: 5:39
Wall Avg: 9.4 MPH

Across Crissy Field to the bridge, across the bridge, down to Sausalito, Bridgeway, turned left off Bridgeway to Miller Ave., Mill Valley, then...

Up Throckmorton, up Marion, up Edgewood, up Sequoia Valley Rd., up up up Panoramic Highway to Pantoll Station, Pantoll Rd., East Ridgecrest Blvd., to the East Peak Lookout.

Then back down Panoramic Highway to Highway 1, down to Bridgeway and home the same way.

Avg. HR getting to Mill Valley was 134, climbing to the East Peak was 140 (I think this part took about 1 1/2 hours), and getting home was 119 (I spent a lot of time coasting and applying brakes).

The East Peak is at 2340'. On the way there, the highest point I reached was 2500'. Altogether, I think I had an elevation gain of (counting getting to the bridge, various little valleys on the way) at least about 3300'.

Thursday, August 2, 2007

[IZ] Cyclocomputer vs. HR Monitor Note

The last couple of days I've been biking without a speedometer. That meant, to tell if I was working hard enough I needed to pay attention to my body. Easy breathing meant a HR of about 115-120. Moderate breathing with the feeling that I could keep up the pace indefinitely meant about 145-155. Heavy breathing and a feeling that I would have to slow down soon, 160-165.

Today I found the cyclocomputer and I took it along, and fell back into my old habit of judging workout by speed, motivating by trying to keep the speed above, say, 10 MPH on a difficult climb, or 17 MPH on the flats. This did not work. There just wasn't enough correlation between speed and how my body was feeling.

A flat might start easy at 17 MPH, but then get really hard, maybe because a headwind picks up, maybe because there's a slight grade, maybe just because my muscles are getting tired. HR, for me, is the only reliable way to judge a workout.

[IZ] 1/2 Marin Headlands Bike, 8/2

Dist: 18.3 miles
Time: 1:32
Avg: 11.9 MPH

From the office, Embarcadero, North Point, Fort Mason, Marina, Crissy Field, across the bridge, 1/2 way up the headlands, down the other side, through the tunnel, bridge, Crissy Field to home.

Yay, I found my cyclocomputer!

[JM] Morning Bike, 8/2

Time: 130, 123 biking
Dist: 20 miles
Avg: 14.5 mph

From home in LIC to Central park. Around the big loop 2 times and back.

Tried to do interval training Dwight suggested today which was to last for 45 minutes but I could only keep it going for 30 or so... I'm still not feeling great and lacking energy.

Wednesday, August 1, 2007

[IZ] Handlebar Bag Note

I took off my handlebar bag 2 days ago, and I'm not going back.

It was starting to fall apart and I've been looking for a replacement, but I took it off so that I wouldn't have one more thing to worry about when I locked up my bike at work.

The first thing I noticed was that shifting became a lot smoother. I suppose the bag was pressing against the cables or something.

Next, steering is more stable; I don't wobble as much on the slow uphills. The bag was heavy.

So like I said, I was going to replace it, but now I prefer no bag on the handlebars at all. The problem is, it was so damn convenient. I kept snacks, my glasses, phone, tissues, maps in there. Those are things I regularly got out of the bag without getting off the bike. Where am I going to keep those things now?

One idea: put stuff in a spare bottle in my second bottle cage. It's not as convenient but at least I can get to it without dismounting, and as a bonus it's waterproof.

[IZ] Work Bike, 8/1

Fun with mapping software!

I took a slightly longer route to work this morning.

Tuesday, July 31, 2007

[JM] Morning Bike, 7/31

Time: 130, 123 biking
Dist: 20 miles
Avg: 14.4 mph
avg hr: 150

From home in LIC to Central park. Around the big loop 2 times and back.

Not feeling well and neither was Lisa last night so I think we have a legitimate bug. Really slows you down.

Monday, July 30, 2007

[IZ] Morning Bike, 7/30

Time: 0:50

Through the Presidio, back across Crissy Field, Embarcadero, and to the new office.

This will be my regular bike to work. I'm not sure about the distance; probably about 10 miles. I'm not going to bother mentioning this ride again, since I assume I'll be doing it every work day (though sometimes I'll take a shorter ride if I'm running late).

Sunday, July 29, 2007

[IZ] Marin Headlands Bike, 7/29

Dist: about 20 miles
Time: about 1:53
Avg: 10.6 MPH

HR Avg: 133
HR Max: 162

Through the Presidio, across the bridge, up to the headlands, down the other side, through the tunnel, and home across Crissy Field.

I think going up the headland my HR averages around 150.

I took it pretty slowly after Crissy Field; I think my HR was 115 or so for the last 10 min of the ride.

[JM] Indoor Ride, 7/29

Time: 45 minutes

Indoor ride today. I hurt my achilles again trying to push down on my heels to use more of my upper legs during the week last ride, so I'm taking it easy. Tomorrow morning if it isn't pouring rain I'll go to Central Park. Basically my seat needs to be at a height where it isn't too high forcing me to point my toes or too low forcing me to drop my heal. Guaging from past injuries I should be fine within a week if I am careful.

Lastly, I'm stepping up in August and biking 4 days a week minimum with 1 long ride each week. We need to buy our "tix" for the Century Ride soon.

Saturday, July 28, 2007

[IZ] Paradise Drive Bike, 7/28

Dist: about 50 miles
Time: about 4:00
Avg: 12.5 MPH

Wall Time: 4:45
Wall Avg: 10.5 MPH

HR Avg: 140
HR Max: 170

Through the Presidio to the bridge, under the bridge, Sausalito, Bridgeway, Seminary Drive, Tiburon, Paradise Drive, Corte Madera, back to Bridgeway, Sausalito, under the bridge, and home along Crissy Field.

I can't find my cyclocomputer, so I've estimated the distance based on past rides, and the riding time from a timer on my HR monitor.

I think the overhead bus electrical lines confuse my HR monitor. Just outside my apartment (where the #1 bus passes) it went from 237 to 0 and back until I turned off the street. Perhaps I had a heart attack, then died, then came back again when I turned onto Clay St.

Thursday, July 26, 2007

[IZ] Evening Bike, 7/25

Dist: 16.8 miles
Time: 1:21
Avg: 12.4

HR Avg: 136
HR Max: 159

Through the Presidio, across the bridge, 1/2 way up the headlands and down the other side, through the tunnel and home across Crissy Field.

I'm starting to wear the heart rate monitor. I think my max heart rate is somewhere around 180-185. Way, way lower than Jason's. Not sure what that means.

[JM] Morning Bike, 7/25

Dist: 20.09 miles
Time: 1:19
Avg: 15.1 MPH
HR: 155 (HR wise probably higher actually biking; overall time was like 1:25 (spent time waiting on lights.)

From home in LIC to Central park. Around the big loop 2 times and back. Wow, it's more hilly than I remember.

I think it's time to add another loop and make my minimum time closer to 2 hrs.

Tuesday, July 24, 2007

[IZ] Evening Bike, 7/24

Dist: 15.0 miles
Time: 1:11
Avg: 11.7 MPH

Through the Presidio, across the bridge, under the bridge on Conzelman Road to the lookout here, then back to the bridge the same way and home across Crissy Field.

I was more tired than expected, maybe because I haven't been seriously biking for a few weeks. Time to get back in shape.

Monday, July 23, 2007

[JM] Southampton etc, 7/21

Dist: 33 miles
Time: 2:06
Avg: 16 MPH

Road with Dwight and Jodi to meet up with their group ride. First 30 minutes was fast getting there as they were running late; averaged 19 mph. Road with the group for the second 30 minutes until I got dropped on a hill. I was really tired from the previous ride. Rode really slowly around south/bridgehampton for the next hour and went home.

Thursday, July 19, 2007

[JM] Bridgehampton to Montauk lighthouse, 7/19

Dist: 74.93 miles, 38 miles out If I recall correctly.
Time: 4:43
Avg: 15.8 MPH, 16.2 first half
HR: 157 first half, 161 last half

So I now know my limit. Took the scenic route there avoiding 27; had to stop a few times to look at my directions and got lost a few times, more so coming back after getting off of 27 at Old Stone Road (I think); hit 27 in East Hampton and rode that back. I ran out of juice around East Hampton too so the ride from that point was rough to say the least.

I really need a new seat; it's ok for shorter rides but anything over 1.5 hrs sucks... I think it's a racing seat more than anything.

Tuesday, July 17, 2007

[JM] Sag Harbor East Hampton, 7/17

Dist: 37.7 miles
Time: 2:20
Avg: 16.2 MPH
HR: 157 first 1:57, 165 last 23

Same as two days ago but went the extra mile to the actual beach in East Hampton. Stopped there for two minutes and five minutes at Sag Harbor to enjoy the day a bit. Times listed are actual riding. Now lets see if I can keep this pace up for 4 hours and do the 67 mile ride to Montauk in two days... Curious how hilly it will be and where my endurance is.

Monday, July 16, 2007

[JM] Sag Harbor East Hampton, 7/15

Time: 2:19
Avg HR: 157

First real ride in over a week. Felt great. I have been icing my achilles twice a day and trying to elevate; they are only mildly bothering me but it's always a concern when they do even a little. Went hard up a hill and got up to 193 HR; I think my max is probably still close to 200 as I didn't want to push it too much.

[JM] Indoor Ride, 7/13

Time: 45 min
Indoor light ride... This week is a bust for me mostly as I'm giving my achilles a break.

Tuesday, July 10, 2007

Out 2 Weeks

I've been sick lately. Thought I was OK, then went for that 45 mile ride, then started coughing and feeling wiped out. Now I'm on antibiotics, and I don't feel too bad, but I'm worried that riding will make the sick worse so I'm staying off the bike.

Then I'll be on vacation in Japan July 12-23.

So this means I'm missing 2 weeks of biking. Damn.

Monday, July 9, 2007

[JM] Indoor Ride, 7/11

Time: 45 min
Avg HR: 133
Max HR: Not sure yet (200 in the past but might not be so high these days.)

Super easy ride indoors this morning. Taking it easy as my Achilles were bothering me a bit over the past couple days. This is unerving as I had seriously injured them last year taking me out of commision for months. I've lowered my seat to prevent further problems and also adjusted my shoes to point out more to help with knee pain. Overall the pain is minimal but I have to be careful and really need to get the strengthening exercises in every day.

Sunday, July 8, 2007

Training with a heart monitor

Here's info on training with a heart monitor; recommendations from my brother...

do a lot of long riding at 70 - 75% of your max heart rate.

do "Tempo" rides at 85%+ MHR. start with 20 minutes, build up to 45-60 minutes. for these, if you are in shape, you will be going about 20 MPH on the flats i'm guessing.

do intervals at lactate threshold (fastest sustainable pace, around 90% MHR). this is a very hard pace where you are just starting to breath hard - but not too much. start with 3x10 minutes, then 3x12. you could peak out at 3x15 if you want (hard). these should feel very hard but lactic acid feeling should not be building up in your legs -- but you should be right on the edge of that.

you can also do 2 to 3 minute intervals almost as hard as you can, with 2-3 minutes rest, then repeat 6-9 times. this is insanely hard, skip this step unless you want to race some :-) on these you have lots of acidosis in the legs wanting to slow you down, your legs would hurt a lot.

don't add all these at once. do a couple weeks with the tempos building up, then build up the threshold workouts instead of tempo. when you go on to the next one just throw in a little occasional maintenance of the last one. i would say do two, or 3 max, hard sessions a week. the rest do your "base miles" at 70-75% MHR.

keep in mind too that if you are tired from a workout your heart rate might be depressed and throw off all the #s.

Fueling Hand Book

I met an ironman athelete at a wedding over the weekend who recommended, I believe, the following book. Not 100% this is the one but it is made by Hammer who he mentioned. Looks like a good piece of reading we both should do and they offer a free online version!

http://www.hammernutrition.com/downloads/fuelinghandbook.pdf

Thursday, July 5, 2007

[JM] Tour of Brooklyn, 7/5

Time 3:05 biking

From LIC to Prospect Park and everywhere in Between. I got lost quite a few times in very sketchy neighborhoods; kinda of like having a trainer inside you yelling, BIKE FASTER! Did 4 loops at prospect park (3.4 miles each.) That was the only pleasurable part of the ride, and to top it off I got a flat about 10 minutes into the ride. Lastly, when I got home I was covered in grime. I hate NYC!

Muscles killing me; really tough ride today; probably not wise to have drinks on the 4th. Taking tomorrow and Saturday off but will do situps, etc. BAAAA!~

[JM] Morning Indoor Bike, 7/4

Time: 45 min

light recovery ride on trainer

Tuesday, July 3, 2007

[JM] Morning Bike, 7/3

Dist: About 20 miles
Time: 1:26

From home in LIC to Central park. Around the big loop 2 times and back.

Cardio wise no prob today but my muscles were definitely talking to me and slow to warm up.

Fixed my helmet over the weekend... also found the culprit for the torn shorts which happened to me on my 3.5 hr ride... Looks like it was the velcro from thee seat pack gnawing away at it.

Monday, July 2, 2007

[IZ] Evening Bike, 7/2

Dist: 16.9 miles
Time: 1:27
Avg: 11.7 MPH

Through the Presidio, across the bridge, 1/2 way up the headlands, down the other side, through the tunnel, across the bridge, and home along Crissy Field.

After the bridge and before the headland I was pretty wiped out, so I had one of those gel packets. After that, the headland was a breeze.

[JM] Evening Bike, 7/1

Time: 1:30

Hopped on the trainer last night as my weekend was insanely busy. I plan on biking again Tuesday morning, a light ride on Wednesday, and then Thursday morning. We're going out of town for a wedding Friday morning.

I'm also taking off a week from Friday and heading out east for about 10 days. I'll be doing some serious training while out there. Hopefully my knees will hold up.

Sunday, July 1, 2007

[IZ] Day Bike, 7/1

Dist: 47.9 miles
Time: 3:46
Avg: 12.7 MPH

Wall Time: 4:50
Wall Avg: 9.9 MPH

Through the Presidio to the bridge, across the bridge, under the bridge to Sausalito, to Tiburon via Seminary Dr. , along Paradise Dr. to Corte Madera, along Corte Madera Ave. and Camino Alto to the bike path to Sausalito, up the hill to the bridge and home across Crissy Field.

I stopped at mile 19 to rest a bit, at mile 22 to stretch, use the bathroom, and eat some snacks, and at mile 32 to have 2 slices of pizza.

Saturday, June 30, 2007

[IZ] Afternoon Bike, 6/30

Dist: 16.5 miles
Time: 1:43
Avg: 9.6 MPH

With J, who's still sick, across Crissy Field to the Warming Hut and back home. Then alone up to the Presidio and back along Crissy Field.

Friday, June 29, 2007

[JM] Morning Bike, 6/29

Dist: About 20 miles
Time: 1:26

From home in LIC to Central park. Around the big loop 2 times and back.

I probably did the 2 loops faster than ever or at least as fast but missed a turn coming home and hit a lot of red lights.

My helmet is driving me nuts as it's missing the velcro piece on the front and continually slides down.

Thursday, June 28, 2007

[IZ] Morning Bike, 6/28

Through the Presidio and home across Crissy Field.

I'm still sick.

Also, about 5min into the ride I discovered that my 'puter was set to the wrong wheel circumference. It was set for bike #2, which was 2055mm instead of 2115mm (why it has settings for 2 bikes I don't know; it's not like anyone would ever move it from bike to bike). I tried to fix the setting but ended up resetting all the data instead. So, no times or distance for this ride, and the last few rides may have underestimated the distance by 3% or so.

Wednesday, June 27, 2007

[JM] Morning Bike, 6/27

Dist: About 20 miles
Time: 1:28

From home in LIC to Central park. Around the big loop 2 times and back. I woke up with my knees hurting today; they actually feel better after the ride; might be the endorphins kicking in. Having back issues as well; a chronic thing that I should fix with strengthening...someday.

Monday, June 25, 2007

[IZ] Morning Bike, 6/25

Dist: 10.0 miles
Time: 0:52
Avg: 11.5 MPH

North to the bay, east along the edge, past AT&T Park, into the Mission to Tartine Bakery (which was *closed*), then home along Polk.

Since I've been sick the past 4 days, I made this a flat ride.

[JM] Two week wrap up

Weight: 170
Loss: 5 lbs. ?

I weighed myself and I'm at 170. I'm not sure if I was 175 exactly 2 weeks ago but I weighed myself sometime between then and a month ago and weighed that. At one point a couple months back I was at like 180! So I feel like I'm on the right track and the biking and eating right is working... I'm just going to go ahead and say I lost 5 lbs. :)

A note on weight: Our scale makes us seem a bit heavier than we are, according to a friend who weighed herself but it should relatively sufficient.

Overall I feel pretty good with my first two weeks. I really need to do more strengthening and hope to mix things up playing tennis, etc. I always am concerned about my knees but they seem ok and the new oval chainring Dwight gave me seems to help... I need to get the bigger one installed but there are derailer issues.

[JM] Tour of the Hamptons, 6/23

Dist: ?
Time: 3:25

Long slower ride around BridgeHampton, SouthHampton, East Hampton, and beyond.

Thursday, June 21, 2007

[JM] Morning Bike, 6/21

Dist: About 20 miles
Time: 1:26

From home in LIC to Central park. Around the big loop 2 times and back. My legs are tired!

[JM] Evening Errands, 6/20

Time out: 1:45 hrs; probably biked an hour or so

LIC to Astoria, back down to Greenpoint and Williamsburg and then home. Casual ride.

Wednesday, June 20, 2007

[IZ] Morning Bike, 6/20

Dist: 20.6 miles
Time: 1:41
Avg: 12.2 MPH

Through the Presidio, across the bridge, up to the top of the headlands, down the other side, back to the bridge through the tunnel, and home via Crissy Field.

I had to stop 3 times to adjust the new saddle. It's amazing how much of a difference 1 degree of tilt can make, and how frustrating it is when no matter how tightly you try to lock it in place, it insists on tilting backwards.

Tuesday, June 19, 2007

[IZ] Morning Bike, 6/19

Dist: 8.5 miles
Time: 0:40
Avg: 12.8 MPH

To the Presidio through Arguello Gate, then back home across Crissy Field.

Monday, June 18, 2007

[IZ] Evening Bike, 6/18

Dist: 8.3 miles
Time: 0:41
Avg: 12.1 MPH

To the Presidio and back across Crissy Field.

It was very windy today, so windy that I kept up an easy 22 MPH across Crissy Field. When I slowed to 19 MPH, I actually felt the wind overtaking me.

Today was my first day on the Specialed Toupe saddle. It'll take some time to get used to...

[JM] Morning Bike, 6/18

Dist: About 20 miles
Time: 1:30

From home in LIC to Central park. Around the big loop 2 times and back. Slept in until 6:40 but ate quickly, got ready and was on the road by 7:05. My legs are fatigued and it was hard walking up the stairs in the subway but that's a good thing I suppose, meaning they're getting work. Cardio was tough but not that bad and no lung cramp issues. Hopefully I won't feel completely wiped out at the end of this week as I did last week.

Sunday, June 17, 2007

[JM] Disc golf at Campgaw Reservation, 6/16

Saturday we made the drive to a park in New Jersey on a mountain for some Frisbee golf. The terrain was quite wooded and hilly and it turned into not only a game of disc golf but also a nice hike, being out for about 3 to 4 hrs. There were some great views but everything was poorly marked and the last 9 holes were not available.

Description: At a small ski hill 18 miles from NYC. Front 9 in the woods. Back 9 uses ski trails as fairways. Major elevation. Fantastic views. 3 incredible "empty your bag" downhills. Back 9 not available during ski season.

Unfortunately with everything going on this weekend I did not make time for biking, but I will do my best to get up and get back to it in the morning. Next weekend we're going out east and I plan on doing a 3 hour ride if at all possible.

Friday, June 15, 2007

[JM] Morning Bike, 6/15

Dist: About 20 miles
Time: 1:30

From home in LIC to Central park. Around the big loop 2 times and back. Reallly felt the cardio today, my right lung under my rib cage was hurting a bit but settled down. My left calve spoke to me a bit but muscles seem to be doing ok. My left knee slightly pangs once in a while but I think it's ok. I need to ice it but keep forgetting! And I need to start some strengthening exercises but really don't like gyms so am thinking of expanding my home workout... we'll see. I could do a free week at a gym and see how it goes.

Thursday, June 14, 2007

[IZ] Morning Bike, 6/14

Dist: 12.1 miles
Time: 1:00
Avg: 12.1 MPH

Across Crissy Field to the bridge, past the bridge, down the other side, up to the Legion of Honor, and back home along Lake St.

Wednesday, June 13, 2007

[JM] Morning Bike, 6/13

Dist: About 20 miles
Time: 1:37 (Probably around 1:30 actual biking due to traffic lights.)

From home in LIC to Central park. Around the big loop 2 times and back. Really tough but tried to pound out the hills as aggressively as I could. My legs feel a bit like jello.

Tuesday, June 12, 2007

[IZ] Morning Bike, 6/12

Dist: 21.8 miles
Time: 1:38
Avg: 13.3 MPH

Through the Presidio, across the bridge, down E. Bunker Rd. to Fort Baker, past Sausalito, then back to the bridge and home via Crissy Field.

Monday, June 11, 2007

Note on Bike Times

When I post a ride, I post the "time" of the ride. This is time spent moving forward, as reported by my cyclo-computer; it's not overall elapsed wall time.

For my longer rides, I'll sometimes also mention the total elapsed time, and the average speed with this time. I do this to get some idea of how much distance I can cover while touring.

For example, my speed on the bike may average 12 MPH, but I may only really cover an average of 10 MPH if I take into account stopping for lunch, to take pictures, to figure out where I am on the map, etc.

[IZ] Evening Bike, 6/11

Dist: 8.5 miles
Time: 0:41
Avg: 12.8 MPH

West on Clay and into the Presidio by the Arguello Gate. Through the Presidio and down to Crissy Field, then home.

This ride is a bit of a cheat. In the afternoons in San Francisco we almost always get a steady westerly breeze. The breeze blows across most of the city, but it's strongest by the water where it can be 10-15 MPH. By riding west along Clay street and east along Crissy Field, I get some protection from the wind when I'm heading into it and the full benefit of the wind going the other way. In fact, I do an easy 17 MPH coming home, where my usual low-effort speed is 14-15 MPH.

[JM] Afternoon Ride, Puerto Rican day parade, 6/10

Time: 1:35

I headed out to Central Park to ride only finding a sea of people with zero possibility for actually making it to the park. So I biked back across the 59th street bridge and down into Brooklyn. I found a nice stretch with little to no traffic where I could really hammer. I'm going to do my best to get up Tuesday morning and ride in Central park. My handlebars were a little bent from my crash a couple weeks ago but I managed to bend them back... they may be cracked as they're carbon.

Sunday, June 10, 2007

[IZ] Morning Bike, 6/10

Dist: 20.3 miles
Time: 1:43
Avg: 11.8 MPH

Crissy Field to the bridge. Up to the top of the Headland and down the other side. Through the tunnel to the bridge and back home the same way.

Today was foggy, with visibility maybe 50' most of the way. When you crest the Headland and go down the other side, it's a steep 30% or so (?) grade down, with a cliff on one side and a lot of sharp turns. Usually I'm overly cautious going down, but today I couldn't see the cliff or much of anything, and I found myself going 20 MPH or more and still feeling in control. J put it very well: "Today you were the blind man on the narrow bridge."

[IZ] Anniversary Bike, 6/9

Dist: 12.5 mile
Time: 1:42
Avg: 7.4 MPH

It was J & my 1 year anniversary, so we took a leisurely bike ride to the Mission for breakfast at Tartine Bakery, then rode up Potrero hill, continued east to the bay, rode north along the water past Candlestick Park to the Embarcadero Farmer's Market for some fruit and bread, then continued home. Nice, slow, fun ride.

Thursday, June 7, 2007

[IZ] Morning Bike, 6/7

Dist: 16.9 miles
Time: 1:23
Avg: 12.2 MPH

Across Crissy Field to the bridge, across the bridge, 1/2-way up the
headland, down the other side, then back home the same way.

NYC Century Bike Tour

This blog is for Itai and I and whomever else wants to talk about the NYC Century Bike Tour being held September 9, 2007. Specifically Itai is trying to get me to do the 100 mile ride, but in order to be able to do this some serious training needs to take place. This is the place to log the training and talk about how things are progressing.

http://www.transalt.org/calendar/century/