Intimidating Nutrition

Training continues. Yesterday was my long ride day. The plan for the day was to ride around 3 hours, and to include Munns. That road is a little intimidating. I’d only done it once before and it was hard, painful, steep, unrelenting, nasty, and hard. Still, I’ve been feeling pretty strong lately, so I was game.

I met up with my buddy on the Selkirk trestle, and we zipped along the goose until we got out to Burnside Rd. Then it was a short jaunt to Prospect Lake road, then Munns Road.

Sure enough, we climbed, up. It was hard, it seemed unrelenting, then it stopped. It didn’t seem as long as last time. I wasn’t gasping for breath at the top. I was so happy.

Then it was off to Millstream Lake road. I remembered there were some killer hills there too. This time they weren’t as long or ad hard either. I was feeling pretty good about my shape at this point.

After this section we headed out Wallace Drive for a bit, then over to Keating, then got onto the Lochside trail and followed that all along the water until I got home. In all it was close to 3.5 hours, just under 85 KM, and with no stopping at all. The average speed was a little lower than I would have liked, but I can work on that.

I also need to work on nutrition a bit. I didn’t have any issues, but my buddy suggested a couple things that I would like to try.

Time to step up the distance! 70 ish days until the ride. I need to feel comfortable doing 120km or more.


View Tour de Victoria April 14, 2012 in a larger map

Created by My Tracks on Android.

Total distance: 84.84 km (52.7 mi)
Total time: 3:29:28
Moving time: 3:26:55
Average speed: 24.30 km/h (15.1 mi/h)
Average moving speed: 24.60 km/h (15.3 mi/h)
Max speed: 65.08 km/h (40.4 mi/h)
Average pace: 2.47 min/km (4.0 min/mi)
Average moving pace: 2.44 min/km (3.9 min/mi)
Min pace: 0.92 min/km (1.5 min/mi)
Max elevation: 248 m (813 ft)
Min elevation: -35 m (-114 ft)
Elevation gain: 1533 m (5029 ft)
Max grade: 25 %
Min grade: -36 %
Recorded: 4/14/2012 8:36 AM

Goose Pace

Ride training is going well. On Wednesday Sue and I went for a ride together. We were a little limited in time (2 hours), but we had a nice day for it, and rode along the water as far as we could, then got onto the Goose and headed for home.

As we got close to Saanich municipal hall, I had a most dramatic puncture. A pop, followed by a loud hissing, which paused every time my tire rolled over the hole. Aaargh. Changing another flat. I also managed to mess up another tube, so I broke out the patch kit again. What a way to end a ride. Since Sue was meeting her mom, she carried on without me.


View Tour de Victoria April 4, 2012 in a larger map

Total distance: 42.01 km (26.1 mi)
Total time: 2:10:08
Moving time: 1:53:19
Average speed: 19.37 km/h (12.0 mi/h)
Average moving speed: 22.25 km/h (13.8 mi/h)
Max speed: 53.59 km/h (33.3 mi/h)
Average pace: 3.10 min/km (5.0 min/mi)
Average moving pace: 2.70 min/km (4.3 min/mi)
Min pace: 1.12 min/km (1.8 min/mi)
Max elevation: 61 m (201 ft)
Min elevation: -29 m (-95 ft)
Elevation gain: 1283 m (4208 ft)
Max grade: 28 %
Min grade: -36 %

After that I went to the shop and bought some new tires for my bike. Here is hoping they make a difference.

Saturday was my first ride on them. Despite my rear wheel being out of true, I had a great ride. I covered lots of great roads, felt strong the entire time, and pushed myself pretty hard along the way. I’ve been riding in a higher gear than normal and trying to grind my way through the rides. The goal is to build up my leg muscles so that on ride day I can tackle anything I want to, and not blow out my legs. 140KM is a long distance to go and killing my legs even half way through isn’t an option.


View Tour de Victoria April 7, 2012 in a larger map

Total distance: 69.36 km (43.1 mi)
Total time: 2:53:14
Moving time: 2:47:50
Average speed: 24.02 km/h (14.9 mi/h)
Average moving speed: 24.80 km/h (15.4 mi/h)
Max speed: 66.43 km/h (41.3 mi/h)
Average pace: 2.50 min/km (4.0 min/mi)
Average moving pace: 2.42 min/km (3.9 min/mi)
Min pace: 0.90 min/km (1.5 min/mi)
Max elevation: 106 m (348 ft)
Min elevation: -15 m (-49 ft)
Elevation gain: 1697 m (5567 ft)
Max grade: 32 %
Min grade: -38 %

Great ride with a decent pace. I can’t wait until next weekend now.

Twisty Cookie

Best $2 I ever spent? Before today I might not have an answer, but I do now.

I’ve been on Saltspring Island for a few days now, but today I went for a lovely ride. I started out close to Ganges, and rode to the South end of the island. Geoff and I stopped at a friends house, then I continued on my way. I ended up riding toward Ruckle Park. The route out there was twisty, turny, up and down. It was a very fun road. Along the way I kept wondering when I should turn around. Eventually I decided I wanted to go all the easy to the ocean. That was until I hit the gravel road that went to the parking lot. As I was turning around a glint fought my eye. There was a twonie on the ground. I snatched it up and put it in my jersey pocket.

My bacon and scrambled eggs breakfast was weighing heavily in my stomach to this point. So much so, that I couldn’t think about eating my Clif Bar. As I was starting to get hungry, I rounded a corner and spotted a sign that said “fresh baked organic food today”. Beside the road was a little stand. I checked out what was available for $2, and lo and behold, the chocolate chip pecan coconut cookies with hand milled organic flour were $2. I snatched one out deposited my money and bit into it. The container was sitting in the sun so the cookie was still warm, and the chips still soft and gooey. Wow, that was one delicious cookie!

Feeling better I got back on my bike and kept riding. I toured the back roads of Saltspring and had a great time in the process. I chased after Geoff, trying to find him at a centre (he took a different route), but never did. Upon my return to the cabin the first thing that Geoff said was that he only got there a couple minutes before I did.

Lunch, followed by an ice cold beer while sitting in the warm sun was the perfect end to the ride.


View August 14 Tour de Saltspring in a larger map

Total Distance: 47.26 km (29.4 mi)
Total Time: 2:32:59
Moving Time: 2:13:16
Average Speed: 18.54 km/h (11.5 mi/h)
Average Moving Speed: 21.28 km/h (13.2 mi/h)
Max Speed: 65.02 km/h (40.4 mi/h)
Min Elevation: 1 m (4 ft)
Max Elevation: 194 m (638 ft)
Elevation Gain: 897 m (2942 ft)
Max Grade: 10 %
Min Grade: -12 %

Imagined Spin

What a spectacular ride today. No wind, sunshine, excellent temperature. Couldn’t have imagined better conditions.

The original plan was to head up the Malahat until we ran out of time, then turn back and head home. Instead we headed out to Millstream Rd and took that to the end. This was a long gradual climb. At the end we turned around, made our way over to Ross Durance Lake road for some more climbing. Then, to add some more climbing we took Prospect Lake Rd back. My legs were pretty fried after all that. An easy spin home after that.


View Millstream Road Hill Workout in a larger map

Total Distance: 65.46 km (40.7 mi)
Total Time: 2:51:47
Moving Time: 2:41:59
Average Speed: 22.86 km/h (14.2 mi/h)
Average Moving Speed: 24.25 km/h (15.1 mi/h)
Max Speed: 63.00 km/h (39.1 mi/h)
Min Elevation: -11 m (-36 ft)
Max Elevation: 235 m (771 ft)
Elevation Gain: 671 m (2203 ft)
Max Grade: 9 %
Min Grade: -13 %

React Longer

I gave blood on Thursday (donation number 51), and although it went fine, I had a ride planned and I was a little curious how my body would react. I didn’t get enough sleep last night, so that compounded a feeling of dread for the ride.

Turned out that I was worried needlessly. My earlier training has left me much stronger and more fit than I expected. Even with the loss of blood, my legs felt strong. The only indication I had of something being up, was any time we hit a steep-ish hill, my heart rate skyrocketed.

My plan was to head out for 1.5 hours, which is what I pretty much hit. I was tired when I got home, but I know I could have gone longer. I didn’t eat anything on the ride, so if I had, I could have easily done another hour.


View June 25 in a larger map

Total Distance: 39.45 km (24.5 mi)
Total Time: 1:52:51
Moving Time: 1:37:03
Average Speed: 20.97 km/h (13.0 mi/h)
Average Moving Speed: 24.39 km/h (15.2 mi/h)
Max Speed: 52.48 km/h (32.6 mi/h)
Min Elevation: -11 m (-35 ft)
Max Elevation: 74 m (242 ft)
Elevation Gain: 348 m (1140 ft)
Max Grade: 9 %
Min Grade: -10 %

Overhaul Crisp

Last week I had my road bike in the shop to get cleaned up. It hadn’t seen any love in a while, and after the abuse I put it through for the Tour de Victoria, I knew it was time.

A major overhaul was ordered, and some new brake pads requested. 

I got on the machine for the first time today, and wow, it felt brand new again. A new shifter cable was installed, making shifting crisp and quick. The brakes were dialed in, and the whole bike was clean, clean clean.

I should have done that a long time ago.

Action Riders

The day after the Tour de Victoria was the Bastion Square Grand Prix. Since the kids were still up in Nanaimo, Sue and I headed downtown to watch some of the action before we headed up to retrieve our kids.

When we arrived we caught the end of the pro women’s race. Amazing how fast they can go. When the roads are dry that is. On crash corner (Yates and Wharf) they lean their bikes over so much. After riding a road bike for a while now, I know that being able to lean a bike that much is a rush.


An interview with the womens winner.


The champagne toast!

Then the cat 1 men were up. Wow, I though the women were fast. The men were just that much faster. Right from the start they were amazing to watch. So tightly packed, yet no accidents.


This show could have been so amazing if there were a few more cyclists in the shot. The airplane, the harbour ferry, the water, the crowd. All that is missing is some riders.


Killer Feeling

Today’s ride was killer. Great route, and despite the fact that my legs didn’t feel very strong, I think I did pretty well. I made the time I wanted, which was at least 3.5 hours, and my total distance was 90.6 kms too! Woohoo.

The weather was supposed to be rainy, but instead it was cloudy with sunny periods. I was on the verge of being over dressed, which is way better than being cold. I spent a fair amount of time at the front and tried setting a good pace up some of the hills on Kangaroo Rd. We hit some great downhill sections too.

D and T wanted to head off an do Munn’s Rd, but I chose Prospect Lake Rd instead. I had never ridden it, and it is part of my course. Nice road. Rolling hills, pretty scenery, but the road is in pretty rough shape. Now on my own, when I got to the end of Prospect Lake Rd, I had some decisions to make. I was at around 2.75 hours, and if I headed straight home I would be done too early.

I thought I would head over to the Lochside Trail and take that home. As I got close to that, I again realized that would cut my ride too short. I opted to head along the Mr Doug Parkway, then meandered over to UVic, down Foul Bay Rd to Oak Bay Ave, then took that to Yates St.

From Yates it was straight across the bridge and straight home from there. Great ride, but now I am poooooooped and my legs are pretty fried.


View Tour de Victoria, May 6, 2011 in a larger map


View Tour de Victoria, May 6, 2011 in a larger map

Total Distance: 90.62 km (56.3 mi)
Total Time: 4:05:55
Moving Time: 3:50:09
Average Speed: 22.11 km/h (13.7 mi/h)
Average Moving Speed: 23.62 km/h (14.7 mi/h)
Max Speed: 59.40 km/h (36.9 mi/h)
Min Elevation: -14 m (-47 ft)
Max Elevation: 142 m (465 ft)
Elevation Gain: 1307 m (4288 ft)
Max Grade: 26 %
Min Grade: -19 %
Recorded: Sat May 07 08:34:32 PDT 2011

I love how good my riding is feeling though. Since I started training, I have certainly noticed how much I have improved my leg strength, and my endurance. This training has got me jonesing to get out on the trails too. Once the Tour de Victoria is over, I think I will switch over to my mountain bikes again.

Sprinted Back

This past Tuesday I got into the pool for a swim, my first in a few weeks. I felt great. I busted out 700m like it was nothing, and really sprinted the last 50. I should have kept going, but I needed to get some work done that night. It sure was a quick workout.

Yesterday, while in Langley, I went for a ride. I was planning on 3 hours, and I wasn’t planning on any distance. The terrain in Langley isn’t like home. Very flat with rolling hills and straight, very straight. This meant I kept my average speed up.

My route took me along the border to the US. At one point there was a tiny 3 foot wide ditch and then another road with a 36 mph sign on it 🙂 Kinda weird to think how close I was to another country, and how easily one could cross there if they wanted.

My route was an out and back, and on my return trip I saw evidence of a beaver. A bunch of trees had been felled by a beaver, and one of the trees had taken out a fence. On the other side of the road was a large pond, and that was when I noticed the lodge in the middle of the pond. Very cool Too bad I didn’t see the actual beaver though. Further down the road was a family of geese, two adults and eight goslings.


View Tour de Victoria, April 22, 2011 in a larger map

Total Distance: 77.86 km (48.4 mi)
Total Time: 3:00:44
Moving Time: 2:57:30
Average Speed: 25.85 km/h (16.1 mi/h)
Average Moving Speed: 26.32 km/h (16.4 mi/h)
Max Speed: 55.02 km/h (34.2 mi/h)
Min Elevation: -3 m (-9 ft)
Max Elevation: 92 m (302 ft)
Elevation Gain: 528 m (1732 ft)
Max Grade: 9 %
Min Grade: -7 %

Conditioning Speed

Today’s ride was supposed to be between 75 and 85 km. I was looking forward to the distance, but the few days before the ride didn’t lend themselves to good conditioning. I was working lots, not eating very well, and definitely not drinking enough water.

Still, I got a good sleep last night, so I hoped that would be enough. After a good breakfast I was out the door and riding. I met up with a friend and we started off. Once we got to Prospect Lake road though, I started to feel my week. My legs didn’t have much power and my heart rate rose pretty quickly. I powered up a few hills and willed myself to keep going when I really wanted to take a break.

I’m pretty happy with the ride stats though. 80 km, average moving speed over 23 km/h. Max speed of 63 km/h, weee 🙂

By the time I got home I was thoroughly exhausted. I had some lunch, had a nice, long, hot shower, and now I feel much better.

The big decision I have in the upcoming weeks is what do I do about the Tour de Victoria ride. Do I do the 90km ride with Sue, or do I push myself a little and try for the 140km ride?


View Tour de Victoria, April 16, 2011 in a larger map

Total Distance: 80.99 km (50.3 mi)
Total Time: 3:47:04
Moving Time: 3:28:02
Average Speed: 21.40 km/h (13.3 mi/h)
Average Moving Speed: 23.36 km/h (14.5 mi/h)
Max Speed: 63.00 km/h (39.1 mi/h)
Min Elevation: -17 m (-55 ft)
Max Elevation: 247 m (812 ft)
Elevation Gain: 1149 m (3768 ft)
Max Grade: 15 %
Min Grade: -16 %
Recorded: Sat Apr 16 08:36:53 PDT 2011