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.
Thursday, August 30, 2007
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.
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.
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.
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.
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:
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...
...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...
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.
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.
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.
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.
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.
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.
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.
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?
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.
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] 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.
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.
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.
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.
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.
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.
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.
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.
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).
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.
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] 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.
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'.
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.
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!
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.
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.
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.
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