Training Log: Friday, April 30th

Last day of April...just over 1 month to go until the tour starts.

Wasn't able to get much riding in this week - went to San Francisco Monday and came home Thursday.

Rode at the gym today - weather here is still lousy (i.e. low 40's and windy with imminent rain and thunderstorms). It's the gnarliest Springs we've had in a while, or maybe I'm just noticing it more because I need to be outside logging hours in the saddle.

Here's my stats from the gym today:

1 hour 5 minutes
Avg. Speed 16-18 MPH
Total Miles: 18 Miles

Long rides this weekend - 4 hours Saturday and 5 hours Sunday. It's going to be cold, so I've already put my toe caps on my shoes....garrrrrrrr.

Training Log: Tuesday, April 27, 2010

Rode at the gym at the hotel in San Francisco. Not a great bike, but was able to get a good hour of climbing in.

Time: 1 hour
Average Speed: 14 MPH
Total Miles: 14 Miles

Looking forward to riding again outside at home.

Training Log: Sunday, April 25, 2010

My legs are toast. Back to back 4 hour rides this weekend. 64 miles Saturday and 56 miles today.

I worked on climbing mostly today. Tough given the wind (15-20 mph gusting to 30 mph), but it was good. I'm glad I went out and rode.

Good week riding altogether - total 217.5 miles.

4/25/2010
Airforce Academy Loop
70% Climbing
4 Hours 10 Minutes
56.36 Miles
Avg. Speed 13.5 MPH

Training Log: Saturday, April 24, 2010

Good day of spinning - I had planned to ride outside, but the weather this morning was 45 degrees with an 18 MPH wind (that steadily climbed to 28 mph throughout the day) and rain/snow mix. Not a good day to ride outside.

So...I went to the gym and rode on a spinning bike for 4 hours.

The first hour was mixed drills with fast cadence (95-105 BPM), power climbs (level 7 @ 75-80 BPM) and running climbs (Level 8-10 @ 45-75 BPM).
The second hour consisted of mostly power climbs and running climbs.
The third hour was all about speed drills. I completed 4 "Lance Cadence Drills" (Level 2/3 @ 115-120 BPM) with regular cadence (95 BPM) and power climbs in between.
The fourth hour was a mix again, much like the first hour, but with a little less climbing and easier levels (mostly level 3-7).

All in all, it was a solid ride. Tomorrow I can look forward to 5 hours outside on my bike - looking forward to it.

Here's the summary for today:

Total ride time: 4 hours
Average speed: 16 MPH
Total Miles: 64 miles

Training Log: Thursday, April 22, 2010

Conference calls all day - so went to the gym to ride.

It should be illegal for Spinning Instructors to keep pedaling on an easy gear during class and demand that we sprint on a level 10.

I did a spinning class for 1 hour and then rode by myself for 45 minutes. The spinning class was OK - interval sprints, climbs, and some isolation. I spent most of the 45 minutes doing hard climbs (15 minutes at a time with 1-2 minutes easy spinning in between).

Summary:

1 hour 45 minutes spinning fast/power cadence (85 Climb to 120 Sprint)
Speed: Approx. 16-18 MPH
28 miles

Training Log: Wednesday, April 21, 2010

Cross training day - played 18 holes of golf. Shot 89 and lost a few balls - felt good on the back to swing.

More riding tomorrow.

Training Log: Tuesday, April, 20, 2010

Another really good day riding outside. Renewed focus on cadence and different pedal techniques to use different muscles.

Average speed is increasing.

2 loops of the Airforce Academy
Time: 1 hour 42 minutes
Total Miles: 26.5
Average Speed: 15.6 MPH

Training Log: Monday, April 19, 2010

Good day riding - I rode 3 1/4 loops of the Airforce Academy. The first two loops (25 miles) I was able to maintain 15 mph average - it's the last loop that got me.

I need to work on longer rides (70-90 miles) and more climbs. Might tackle Monarch Pass or Cottonwood Pass this coming weekend. My training schedule calls for 4 hours on Saturday and 5 hours on Sunday.

Here's my ride for this afternoon:

Airforce Academy Loop
3 hours
43 Miles
Avg. Speed 14.2 MPH

Training Log: Sat. April 17, 2010

Once again, mother nature decided to throw a curve ball today. I woke up to 39 degrees, thick fog, and drizzle - not good riding weather. So...it was another day a the gym doing a coupe of spin classes.

I started with a 45 minute warmup before class started - mostly fast cadence 100-110 RPM spin and slower 85 RPM power climbs. Then the Pro class started - 1 hour and 15 minutes of hard riding, but I learned a lot. Specifically how to surge out of a group, and then interval sprint to widen the gap - good stuff to know. Definitely kills your legs, but if you're able to stick with it, it'll pay off.
After the Pro Class, I stayed for the group spin (1 hour) to round out my ride for the day. Lots of standing running intervals and long grinding climbs - good way to finish.

I had 3 hours on the schedule for riding today, and managed to get it all in.

3 Hours Fast Cadence Spinning indoors.
Avg Speed. 16-18 MPH
Total Miles: 48 miles

Tomorrow's weather: Sunny and a high of 66 degrees. Thunderstorms expected in the afternoon. I'll be riding outside - for the first time this week.

Training Log: Thursday, April 15, 2010

One more day in the gym spinning. We had isolated thunder storms all afternoon and the thought of riding in the lightning and rain wasn't too appealing.

Indoor Spinning - extended climbs, sprint intervals
1 hour fast cadence
16 mph est.
Total Miles: 16 miles

Weekend outlook not good - I'll probably end up riding in the rain.

Training Log: Wednesday, April 14, 2010

Another full day of meetings and another day at the gym spinning.

Good series of intervals and hard climbs.

1 hour
Average 16 MPH
Distance: 16 miles

Tomorrow - outside for sure.

Training Log: Tuesday, April 13, 2010

Another crazy windy day - sustained winds of 32 MPH and gusts up to 45 MPH - not a good day to ride outside. Now, I'm not opposed to riding in the wind, it just gets a bit ridiculous when it's really windy outside.

I went to the gym today and did 1 1/2 hours of spinning (1 hour class and an additional 30 minutes). The spinning class focused on sprints, intervals of standing and sitting, and isolation drills. Ouch!

1 hour 30 minutes spinning
Fast cadence (16 MPH average)
Total 24 miles.

It'll be nice out tomorrow - looking forward to doing loops at the Airforce Academy.

Training Log: Sun. April 11, 2010

I decided to ride a pass today to get some practice on long climbs- and started out with a pretty mellow one - it's an 18-mile climb, but not too steep.



I started at Bailey, CO (7,750 ft) and rode south on 285 to the summit of Kenosha Pass (10,000 ft), and then back down to Bailey.

After my ride yesterday, I could really feel my hamstrings on the climb, but was able to pedal through it.

Here are the details:

Wind from SW 14 MPH Gusting to 20 MPH
Mostly Sunny 65 degrees.
Ride time: 2 hours 45 minutes
Distance: 37 Miles
Avg. Speed 13.5 MPH

Climbing time: 2 hours 5 minutes
Descending time: 40 minutes

Training Log: Sat. April 10, 2010

Awesome ride today - went out with the guys from Bicycle Village. We rode two loops of the Airforce Academy, and then I rode the Hospital Hill shorter loop and then back to the bomber. These guys were all really nice and I learned a TON about riding in a group,drafting, how much distance to leave between you and the rider in front.

The pace was faster today than when I ride by myself - it was good to have the group push you a bit. I was really impressed with the fitness level of the group - got smoked by all of them and was one of the youngest riders.

Weather was really nice - 50-60 degrees
Wind: From S at 18mph gusting to 25mph

Time: 2 hours 23 minutes
Average Speed: 15.5 Miles Per Hour
Total Miles: 37.15

Key Lessons: I stayed hydrated with 2 water bottles that included a mix of Electrolytes, Carbs and Protein.
I stayed fueled with Roctane Gel, shot blocks and a Pro Bar.
For climbs, I do better pulling on the pedals than I do pushing (thank you hamstrings). I also found that when I am riding in the line and I need to catch up (i.e. if I drop back 4-5 feet from the group, I can crank through 4-5 quick pedal strokes pulling on each one and catch up.

All in all, an AWESOME day riding.

Training Log: Thursday, April 8, 2010

Went for a ride today during lunch to test out the new bike - it was awesome. The weather has improved a bit, but is still really windy. I rode the 13 mile loop around the Airforce Academy and really like how the bike felt.

55° F
Wind: From S at 16mph gusting to 24mph - feels like you are dragging a car tire behind you

13 miles
53 minutes
Average Speed 14.7 miles per hour

I can definitely feel the difference when a gust of wind hits the side of the bike, but I can also feel the difference when I'm hauling down a hill.

Equipment: The Bike

Just drafted an email to a good friend that talks a bit about why I went with the Cervelo S1 with some additional information about why I think it's a good bike for Ride the Rockies.

What do you want to pay for a bike?

I did a TON of research, and found that for and level under PRO, the Ultegra component set is more than adequate. Also, at the $2200 price point, I could get a superlight Aluminium (which I got in the Cervelo) or a Carbon frame.

The guys at the bike shop put it this way: When you compare a $900 bike to a $2500 bike, the major benefits are performance and overall weight. Meaning that the component set goes from a Tiagra/Sora mix to Ultegra, which is a noticeable increase in performance, and you get the lighter frame (either Carbon or Light Aluminium).

When you go from a $2500 bike to a $5000 bike, the major benefit is weight and high-level performance (stiffness). Meaning you'll save approx. 1 pound off the overall weight of the bike, and the Carbon you get is a higher quality, stiffer and more responsive ride. So for me, it was smarter to stop at the $2500 level.

What other components did I add to the bike?

The other 2 things I changed on the bike were the pedals (Crank Brothers Eggbeaters SL: http://www.crankbrothers.com/eggbeater_sl.php) and the saddle (Selle SMP Glider: http://www.sellesmp.com/en/glider.htm).

How will it do for Ride the Rockies?

I think it will do well. It has a good stiff bottom bracket, it's very responsive and the energy you put into pedaling feels like it's all going directly to the tires and the road. Riding this bike feels like there is no energy wasted - it's all used to move you forward. It's a unique feeling. My only slight concern is the gearing - I'm on a 34 (front) - 25 (rear) - so I'll really need to work on my climbing - but it's a compact crankset, so that makes a difference.

Training is a blast - looking forward to warmer weather and longer rides.

Training Log: Wednesday, April 7, 2010

Exciting day...I went to pick up my bike today. I also got Crank Brothers Eggbeater pedals - yes...they look exactly like egg beaters. Might go out on an early morning ride tomorrow - will see what the weather looks like. It'll be chilly (40 degrees), but worth taking a spin on the new bike.

I rode inside again today at the gym on the spinner. Good fast cadence today and standing sprints.

Inside Spinning fast cadence (16-18 MPH)

1 hour

APPROX. 16 miles

Training Log: Tuesday, April 6, 2010

Another full day of meetings and MORE WIND. It's been windy for the past 7 days - every day. It's the 30 MPH wind with gusts to 50 MPH...

I went to the gym this evening and worked on a high-cadence spin and climb.

1 hour 20 minutes

Est. 16-18 MPH

Approx. 25 Miles

My new bike should arrive tomorrow - can't wait. Fingers crossed for a sunny calm day...

Something to live up to...

In January when I started training for Ride the Rockies, I was on a friend's old (1994) Fuji. The bike weighed 24 pounds, the frame was steel and it was a dog to ride.

In Feb. I went to Bicycle Village in Colorado Springs and bought a good beginner bike (Trek 1.5). Overall, it is a good bike if you're starting out, but as my riding volume increased (started at 30 miles per wee and am now up to 150 miles per week), I quickly ran into things I wanted to change on the bike to improve ride quality, comfort, responsiveness and performance. Of course, this meant repeated trips to the bike store to give the guys updates, and buy a series of new components (Headset, Saddle, Rear Cassette, etc...) and adjust the fit and riding position.

Last week, as I was getting the rear-derailleur tweaked for buttery smooth shifting, the Gm of the store was incredibly kind and offered to credit me the cost of my Trek 1.5 and apply it towards the purchase of a higher-quality bike. This is a standard 30-day satisfaction guarantee that they offer, which they extended by a few weeks. Something I appreciate more than words can say.

So...today, I test rode a few models (Cervelo S1, Specialized Tarmac, Scott C1, Gary Fisher) and decided on the Cervelo - it's an incredible bike. It's fast, responsive, solid at speed, - everything I was looking for, and something I'll surely need to live up to. Kind of like purchasing a Ferrari and needing to increase your driving skills to be able to get the most out of the car.

I'll be picking it up on Tuesday/Wednesday of this week.

Training Log: Monday, April 5, 2010

Back in the saddle after delicious Peking Duck over Easter.

I rode hard today - but inside at spinning class. It's still super windy outside (30 MPH with gusts 50 MPH) so it's just plain dangerous to ride outside.

Here are details for today:

Group Spin followed by Pro Spin back to back

2 hours riding

Avg. 16 MPH

32 Miles

Training Log: April 1, 2010

Another day of spinning - because if I had ventured outside to ride, I would have been blown away - literally. The wind was 30 MPH today with gusts of 50 MPH. As a tail-wind, it would have been really good, but I don't think I could have handled the head wind.

Spinning Solo

1 hour at Fast Cadence - focus on climbing and intervals

Est. 16 MPH

Total: 16 miles

I might have to wait until the weekend to ride outside, it's going to be chilly and windy tomorrow.