Shoes Session

I’ve gotten a bit behind on my training log. No swimming lately, which is a little unfortunate, but I still have this odd cough/cold thing. I feel fine, except I have a cough, and a bit of phlegm.

Anyway, last Wednesday I did a 45 minute trainer ride with my new pedals and shoes. I had wanted to get outside and hit the roads, but it was extremely windy that day, and I didn’t want to risk my life battling the winds, just to break in some shoes.

The trainer ride was fine, and the shoes didn’t bother my feet at all. I did a short warmup, then did repeats of 5 minute hard gear, slow RPM followed by lower gear high RPM, follow by medium gear, normal RPM. The last cool down session felt good too.

On Saturday I ended up riding alone. I had wanted to get a 4 hour ride in and I wanted to get on Munns. Munns hurt more than normal due to my cold, but I still managed a good time from the Burnside Rd turn onto Prospect Lake Rd, all the way to the Ross Durance Lk Rd turn onto Willis Pt Rd (44 minutes).

From there I headed out around the airport, then back along the water (with a slightly modified route to avoid a few hills).

I was ecstatic with the ride. This was the first time I had done a solo 100 KM ride. I felt pretty strong the entire way, and I managed to maintain a pretty decent average speed. Also, my feet felt great the entire time. The shoes didn’t cause any discomfort, in fact, I could feel a difference in power going up some of the steeper hills. Good decision to get the new shoes when I did.

The one odd thing that happened on the ride was along Central Saanich Rd I was passing a field when something caught my eye. I glanced at it, but it took a couple seconds to register. I hit the brakes and turned around to go back and see two hawks on the grass in a field. I wanted to get a picture, but as soon as I stopped they took off.

This weekend I will have a bit shorter of a ride, then the weekend after will be a recovery weekend. I will get in a couple more long rides in June before the big day. It feels so close now. I can’t wait for the ride now.

View Tour de Victoria May 12, 2012 in a larger map

Total distance: 101.10 km (62.8 mi)
Total time: 4:14:22
Moving time: 4:06:44
Average speed: 23.85 km/h (14.8 mi/h)
Average moving speed: 24.59 km/h (15.3 mi/h)
Max speed: 68.68 km/h (42.7 mi/h)
Average pace: 2.52 min/km (4.0 min/mi)
Average moving pace: 2.44 min/km (3.9 min/mi)
Min pace: 0.87 min/km (1.4 min/mi)
Max elevation: 250 m (820 ft)
Min elevation: -19 m (-62 ft)
Elevation gain: 1748 m (5734 ft)
Max grade: 39 %
Min grade: -23 %

Windy Work

This past week has been a little off for me. I’ve developed a strange cold that has only been in my lungs. If I breathe deeply, then I cough, but otherwise I feel fine. I decided to take it easy on the training this week to try and recoup.

There was no trainer ride this week, but I did do a 800M swim while the kids were in their final swim lesson.

Saturday morning was time for my long ride. I decided to do 4 hours again, and this time I had two riding buddies with me. As I left the house, it was a little chilly, and rather windy. My buddies and I went out and did the Metchosin route.

Gotta say I wasn’t feeling awful, but I wasn’t feeling great. I was gasping for air on some of the hills, and I think that was likely due to my cold. Also my legs never felt limber; they felt strong, but my quads felt very tight. In the end we decided not to tackle Munns. Instead we went around Munns, headed over to Royal Oak, then back through Mt Doug, then along the water home. For pretty much the whole route it seemed like we had a head wind.

Sure enough I got in my four hours which was great. Hard to imagine that I am going to have to step up my training to get closer to 5 hours of saddle time. Yipes.

I can remember coming along one hill way out near Kangaroo road thinking that the time had flown by already. I still find it amazing that I can ride 100KM in a few hours.

After getting home I had a good lunch, then it was back outside for some yardwork.

View Tour de Victoria May 5, 2012 in a larger map
Total distance: 102.32 km (63.6 mi)
Total time: 4:28:59
Moving time: 4:19:26
Average speed: 22.82 km/h (14.2 mi/h)
Average moving speed: 23.66 km/h (14.7 mi/h)
Max speed: 60.80 km/h (37.8 mi/h)
Average pace: 2.63 min/km (4.2 min/mi)
Average moving pace: 2.54 min/km (4.1 min/mi)
Min pace: 0.99 min/km (1.6 min/mi)
Max elevation: 160 m (526 ft)
Min elevation: -22 m (-71 ft)
Elevation gain: 2167 m (7109 ft)
Max grade: 42 %
Min grade: -32 %

Strong Bottle

My Saturday rides are starting to get longer now. I had planned to try and hit 4 hours this past Saturday, and I did it. I avoided my traditional ride nutrition for something new. My riding buddy suggested I try Infinit. This is a drink that has all the calories, electrolytes, and other good stuff that can keep you going in an endurance event.

My first day with it was pretty good. I felt strong throughout the ride. It was a little odd to get a grumbly tummy, take a swig of the drink, then feel fine for a while. Plus, the taste is a little weird at first. I had the lemon lime flavour, but it had a salty underflavour as well. Like I said, it was weird. I’m not drinking it for taste though.

The route I chose was to go out and do the Metchosin section of the Tour course, then hit Munns. Most of the time when we get to Munns, we are pretty fresh, but this time we were already a couple hours into the ride.

Amazingly, Munns felt alright. We made it up and over without too much complaining, then on to Ross Durance Lake Rd. Again, this was fine, but as I rounded one corner, my riding partner was stopped at the side of the road. I thought he had flatted, but turned out he had crashed. No major damage done except for a sore hand and a scraped up knee, but it certainly put a damper on the ride for a bit.

After going down Willis Pt Road, we started heading back along West Saanich Rd. I was getting a drink at one point and was having trouble putting the bottle away, I looked down to see what was wrong, and when I looked up, I was heading off the road. I dropped the bottle grabbed the bars, and hit the brakes. I had to spin around to retrieve my bottle, but thankfully, nothing bad happened there.

We crossed on Royal Oak, then headed through Mount Doug Park. We followed the course along the water (mostly), until we turned off to my buddies house. I then came straight through downtown.

What a ride! I was tired at the end, but I feel great today.

View Tour de Victoria, April 28 2012 in a larger map

Total distance: 108.87 km (67.6 mi)
Total time: 4:34:28
Moving time: 4:20:55
Average speed: 23.80 km/h (14.8 mi/h)
Average moving speed: 25.03 km/h (15.6 mi/h)
Max speed: 64.63 km/h (40.2 mi/h)
Average pace: 2.52 min/km (4.1 min/mi)
Average moving pace: 2.40 min/km (3.9 min/mi)
Min pace: 0.93 min/km (1.5 min/mi)
Max elevation: 246 m (808 ft)
Min elevation: -16 m (-53 ft)
Elevation gain: 2340 m (7676 ft)
Max grade: 47 %
Min grade: -41 %
Recorded: 4/28/2012 7:48 AM

Epic Familiar

The long ride. Saturday morning. Epic. We had planned 3.5-4 hours, and it had to include Munns Rd. I was aiming for the 4 hour end of things to try and get in over 100 KM.

We started out on the goose for an easy warm up, then headed to Munns right away. As we approached the first big hill, I noticed I was already out of breath. Odd. We kept pushing, and made if from the turnoff from Burnside, to the turn off onto Millstream Lake road in 29 minutes. Pretty good. After turning onto Willis Point rd, I see we had did Millstream Lake road in 15 minutes. Not bad.

We got onto Wallace and started hammering along the flat section. I grabbed a bite of my bar and noticed that I was late in starting to eat. I didn’t think anything of it though. This was a mistake.

As we continued on West Saanich road, I was increasingly aware of heading away from town, and not feeling as strong as I would have liked. I had gotten behind the curve on my nutrition and was playing catch up. I was hungry, my tummy felt empty, and no matter what I ate, the feeling wasn’t going away. I didn’t think I was going to make the distance.

By the time we stopped at Panorama Rec centre for a water break I had eaten half the food I had brought, and was feeling OK. From there we followed a familiar route, that took us to Michell Farms. From there the route home is very familiar.

But in the back of my mind I could tell I couldn’t do the entire water route home. I didn’t have the reserves in me. At Blenkinsop I peeled off from my friend and zipped home along the goose.

By the time I got home I was feeling pretty crappy about my decision. I really wanted to get in 4 hours and to break 100K. Yes, I managed to get home without bonking, but I felt like I let myself down.

View Tour de Victoria, April 21 2012 in a larger map

Total distance: 87.45 km (54.3 mi)
Total time: 3:31:40
Moving time: 3:26:08
Average speed: 24.79 km/h (15.4 mi/h)
Average moving speed: 25.46 km/h (15.8 mi/h)
Max speed: 65.30 km/h (40.6 mi/h)
Average pace: 2.42 min/km (3.9 min/mi)
Average moving pace: 2.36 min/km (3.8 min/mi)
Min pace: 0.92 min/km (1.5 min/mi)
Max elevation: 286 m (939 ft)
Min elevation: -22 m (-74 ft)
Elevation gain: 2220 m (7284 ft)
Max grade: 40 %
Min grade: -39 %
Recorded: 4/21/2012 8:05 AM
Activity type: cycling

For my long rides I need to be more away of my nutrition. Keeping the machine fueled is vital to being able to go the distance. I need to watch the clock more and consume calories are more regular intervals.

Besides the nutrition problems, the ride was good. I did well on the hills of Munns Rd, and wasn’t sore the next day from it. The sun was out, and by the end of the ride it was warm. I can’t wait until next weekend to try to break 100K again. I will force myself to do it not matter how tired I feel.

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.