Chilly Descent

Saturday I had a great, but chilly ride. My original plan was to try and get 100km in. The roads were wet so I really felt the need to install a new set of fenders. That ended up taking longer than anticipated, and with Heart home alone and crated, I decided to shorten the ride, but take on more vert. The rough goal was about 3 hours of riding and 1000m of climbing.

Starting off I felt like I had dressed well enough for the 5 degree weather. I warmed up enough to keep going and headed out to Metchosin. Once out there I decided a trip over Bear Mountain was in order. My legs felt great on the climb, but on the descent I got a chill that I was never able to get rid of the rest of the ride.

After Bear Mountain I went out Millstream to Ross Durance, then meandered a bit before heading for home. I was so close to my 1000m goal that I contemplated finding a few more short hills to get the vert, but didn’t knowing that I easily could have.

Successful February training ride I would say.

Behind Ride

Apparently I am a little behind on posting about my rides.

This ride I did in Nanaimo. I think it was supposed to be 4 hours, but was just barely 3. I remember being unhappy with this ride.

View Nanaimo Tour in a larger map
Total distance: 75.43 km (46.9 mi)
Total time: 3:05:40
Moving time: 3:02:19
Average speed: 24.38 km/h (15.1 mi/h)
Average moving speed: 24.82 km/h (15.4 mi/h)
Max speed: 59.63 km/h (37.1 mi/h)
Average pace: 2:28 min/km (3:58 min/mi)
Average moving pace: 2:25 min/km (3:53 min/mi)
Fastest pace: 1:00 min/km (1:37 min/mi)
Max elevation: 173 m (566 ft)
Min elevation: -3 m (-9 ft)
Elevation gain: 835 m (2741 ft)
Max grade: 12 %
Min grade: -11 %
Recorded: 8/18/2013 9:15AM

The next ride was a weeknight ride where I met a couple friends near the Johnson St Bridge and headed out to the observatory for hill repeats. I did three ascents of the hill, and could have done more I think, but we were running out of light. I almost got taken out by a dragonfly on the return trip. It hit me in the right shoulder, which caused me to twist a bit, then a blackberry cane hit me and snagged my jersey.

View Observatory Hill Repeats in a larger map
Total distance: 48.14 km (29.9 mi)
Total time: 2:20:42
Moving time: 1:55:12
Average speed: 20.53 km/h (12.8 mi/h)
Average moving speed: 25.07 km/h (15.6 mi/h)
Max speed: 55.25 km/h (34.3 mi/h)
Average pace: 2:55 min/km (4:42 min/mi)
Average moving pace: 2:24 min/km (3:51 min/mi)
Fastest pace: 1:05 min/km (1:45 min/mi)
Max elevation: 225 m (737 ft)
Min elevation: -15 m (-48 ft)
Elevation gain: 630 m (2067 ft)
Max grade: 20 %
Min grade: -16 %
Recorded: 8/22/2013 6:04PM

The next ride is broken into two parts. I managed to hit four hours, but I had to extend my ride through parts of Esquimalt. One really nice thing about this ride was coming across a friend of mine as he as reaching his turnaround point on Martindale. He joined me for the ride back to downtown, which was nice to have some company on.

View 8/25/2013 7:17AM in a larger map

View 8/25/2013 7:17AM in a larger map
Total distance: 104.68 km (65.0 mi)
Total time: 4:02:02
Moving time: 3:57:04
Average speed: 25.95 km/h (16.1 mi/h)
Average moving speed: 26.49 km/h (16.5 mi/h)
Max speed: 59.93 km/h (37.2 mi/h)
Average pace: 2:19 min/km (3:43 min/mi)
Average moving pace: 2:16 min/km (3:39 min/mi)
Fastest pace: 1:00 min/km (1:37 min/mi)
Max elevation: 246 m (806 ft)
Min elevation: -15 m (-50 ft)
Elevation gain: 1186 m (3892 ft)
Max grade: 17 %
Min grade: -38 %
Recorded: 8/25/2013 7:17AM

Lastly we get to my ride this past weekend (again in two parts). I had wanted to hit somewhere between 4.25 and 4.5 hours, and I did it on this ride. I managed 116 km, but more importantly to me, I maintained an average speed of just under 27KM/H. I consider this excellent given that this ride was 100% solo. On ride day I need to maintain about 28 KM/H to hit my 5 hour goal. Again, for this ride I had to extend it a little through Esquimalt to get in the time.

View 8/31/2013 7:55AM in a larger map

View 8/31/2013 7:55AM in a larger map
Total distance: 116.11 km (72.1 mi)
Total time: 4:25:09
Moving time: 4:19:08
Average speed: 26.27 km/h (16.3 mi/h)
Average moving speed: 26.88 km/h (16.7 mi/h)
Max speed: 60.46 km/h (37.6 mi/h)
Average pace: 2:17 min/km (3:41 min/mi)
Average moving pace: 2:14 min/km (3:36 min/mi)
Fastest pace: 0:60 min/km (1:36 min/mi)
Max elevation: 250 m (819 ft)
Min elevation: -9 m (-30 ft)
Elevation gain: 1178 m (3866 ft)
Max grade: 14 %
Min grade: -12 %
Recorded: 8/31/2013 7:55AM

Pavement Ideal

My Tour de Victoria training has been a little topsy turvy the last few weeks. After the great ride I had on July 7, I was hoping for more of the same.

The following weekend we had a lot of plans that didn’t line up perfectly, which meant I was in Nanaimo, and only had a few hours to ride. A couple people told me about the loop around the Fairwinds Golf Course, and looking into it, it looked nice.

I had to head out along the highway from my Mom’s, turn into Nanoose, then follow the loop. I did one loop pretty easily, and realized it was going to be a short ride, so I did a second loop. With the second one in the bag I headed back to Nanaimo. Nearing Lantzville I realized my short ride was going to be too short, so I did what I could to extend it a bit.

View Nanoose Training Ride TdV July 7, 2013 in a larger map
Name: Nanoose Training Ride TdV July 7, 2013
Activity type: cycling
Description: –
Total distance: 54.96 km (34.1 mi)
Total time: 2:09:21
Moving time: 2:06:39
Average speed: 25.49 km/h (15.8 mi/h)
Average moving speed: 26.04 km/h (16.2 mi/h)
Max speed: 59.67 km/h (37.1 mi/h)
Average pace: 2.35 min/km (3.8 min/mi)
Average moving pace: 2.30 min/km (3.7 min/mi)
Fastest pace: 1.01 min/km (1.6 min/mi)
Max elevation: 98 m (323 ft)
Min elevation: -13 m (-42 ft)
Elevation gain: 995 m (3264 ft)
Max grade: 22 %
Min grade: -13 %

Rather short considering the week before. The next weekend I didn’t even ride at all since I had come down with a cold. Bummer.

Instead, on Tuesday I managed to get out mountain biking. To make up for the lost training ride, I rode out to the dump where I was to meet up with a few other guys. The ride out to the dump wasn’t too bad, but the fat knobby’s don’t roll so well on the pavement. By the time I got to the parking lot I was pretty gassed, but with no time to rest I had to hit the trails to meet up with everyone. Part way through the ride I asked around if anyone had some spare room since I was either going to ride home, or finish the trail loop, but not both. Thankfully I got a lift.

View Dump Ride From Home TdV July 23, 2013 in a larger map
Name: Dump Ride From Home TdV July 23, 2013
Activity type: mountain biking
Description: –
Total distance: 24.54 km (15.3 mi)
Total time: 2:37:13
Moving time: 2:08:24
Average speed: 9.37 km/h (5.8 mi/h)
Average moving speed: 11.47 km/h (7.1 mi/h)
Max speed: 49.09 km/h (30.5 mi/h)
Average pace: 6.41 min/km (10.3 min/mi)
Average moving pace: 5.23 min/km (8.4 min/mi)
Fastest pace: 1.22 min/km (2.0 min/mi)
Max elevation: 343 m (1125 ft)
Min elevation: -8 m (-27 ft)
Elevation gain: 921 m (3021 ft)
Max grade: 16 %
Min grade: -30 %

Nowhere near the distance of a road ride, but tiring just the same. Plus it was hot out, and I wasn’t 100% over the cold either.

Now to today. I started off the ride, not entirely sure where I was going to go. I knew I wanted to hit Munn’s and I knew I wanted to hit 4 hours, but everything else was up in the air. I decided I would hit Ocean Blvd too, then last moment decided on Lindholm. This meant I would do the three killer hills on the TdV course. Nothing like a good challenge.

I did those, then got onto Wallace Dr. At this point I saw that I was 3 hours into my 4 hour ride and still heading out of town. Not ideal for sure. I crossed over towards the ocean as quick as I could then took the Lochside Trail back. My legs were knackered, and my quads cramping anytime I stood on the pedals. Still I pushed hard to be home around the 4 hour mark since Sue was going out to a party.

View Victoria Ride TdV July 28, 2013 in a larger map

View Victoria Ride TdV July 28, 2013 in a larger map
Name: Victoria Ride TdV July 28, 2013
Activity type: cycling
Description: –
Total distance: 100.95 km (62.7 mi)
Total time: 4:08:24
Moving time: 3:59:45
Average speed: 24.38 km/h (15.2 mi/h)
Average moving speed: 25.26 km/h (15.7 mi/h)
Max speed: 62.15 km/h (38.6 mi/h)
Average pace: 2.46 min/km (4.0 min/mi)
Average moving pace: 2.38 min/km (3.8 min/mi)
Fastest pace: 0.97 min/km (1.6 min/mi)
Max elevation: 244 m (800 ft)
Min elevation: -28 m (-92 ft)
Elevation gain: 2243 m (7361 ft)
Max grade: 53 %
Min grade: -86 %

Not too shabby, but if I want to break 5 hours for the TdV, I will have to get my butt into gear more. 140 KM in 5 hours means a 28KM/H average.

Ocean Spinning

I got out for a nice little 2.5 hour jaunt on the road bike yesterday. It still amazes me how far you can go on a bike in a short amount of time.

I took the Goose out to Colwood, then went past Fort Rodd Hill, up Ocean Boulevard, the out to Metchosin. Form there I took Happy Valley Rd back into town. I made a small detour near the hospital to add a bit of time, then got back on the Goose for the return leg home.

My knee felt pretty good the entire ride, and climbing Ocean Blvd showed that I need to work on hills a lot. I did find that I need to watch my effort level though. More than a few times I realized that I was slowing spinning along, not putting in much effort. That’s not going to get me in shape! Having a riding partner definitely gives me more motivation.

View MAY 25, 2013 TDV Training in a larger map

Delicious Dam

Lat Tuesday I hit the pool for another swim workout. I am feeling pretty good in the pool, but now I want to work on my leg strength, so I think for my next swim I will grab a board and just kick for a few hundred metres. This particular swim though I manged 800.

After the swim I felt the delicious drained feeling. My body certainly got a workout. I’ve decided that I also want to learn how to do the flip turns. Of course, after seeing Rick Mercer try them, maybe I will hold off a bit 😉

On Friday I managed to get onto the trainer for a hard workout. After a five minute warmup, I alternated pushing a hard gear at slow RPM’s with a 1 minute recovery window. That sure got the heart rate up, but at the end of it, I didn’t feel like I had done much work. I should have ridden longer, but unfortunately that was all the time I could squeeze in.

Yesterday, while in Nanaimo, Sue and I got out for a nice ride. We took the parkway trail from Mom’s house and headed south. I pushed a pretty hard gear as much as I could. My goal is to build up my legs strength in training, then when the Tour de Victoria is on, I can run in a lower gear with higher RPM. We’ll see how that plays out.

As we went through Colliery Dam Park, I thought my bike felt a little off. I glanced at the rear wheel and thought it looked a little low. Sure enough, it was going flat. We emerged from the park, and I set about fixing it. With no spare tube (I had to put the spare on my bike earlier), I patched the hole, and used my CO2 to fill the tire.

Thankfully the patch job held or I would have had to call someone for help. The weather for the ride was pretty nice too. I was glad the rain held off, and we even had some sun along the way.

Some time when in Nanaimo, I’d love to figure out some nice roads to ride on so we can get off the parkway trail. It’s OK, but there are some brutally steep sections, and isn’t really that scenic.

Fried Trainer

Yesterday I headed out for a ride with D. He brought his fast bike out, which had me a little intimidated. Sure enough, he outrode me pretty much everywhere. This could have been demoralizing, but instead I am taking it as a cue that I need to get better prepared for the Tour de Victoria. I have three months to get ready. I have to step up my training.

The ride was just over 60KM. On the return trip my legs were starting to feel a little fried. I did not managed my nutrition while riding very well, which may have played a part in this. Instead of following the water all the way back, I parted ways with D, and tried to find a quicker, and flatter, way home.

It was at this point that I really started slowing down. I just had no power left in my legs to really keep rolling. Here is the route.

Find more Bike Ride in Victoria

Back at home I scarfed back some food, then grabbed some water and sat on the front step in the sunshine. Gorgeous. I can’t wait to get out and ride again next weekend. Before then though I plan to hit the pool for some lengths, and get on the trainer once too.

Muscle Biking

Since the New year I’ve been trying to get back on my bike a bit. I did that trip to Tzouhalem, and I’ve been on my road bike. This is all in early prep for the Tour de Victoria of course.

Yes it’s early, but I am using that excuse. Riding is fun, and I do enjoy it quite a bit.

Way back on Feb 5 I got out for a ride with a friend. As I was getting ready (ahem, I should say I was putting on my booties), I pulled a muscle in my back. I was sitting down and hurt my back. WTF?

Still it was such a nice day I rode anyway hoping that it would loosen me up a bit. The ride was a spectacular couple of hours. I thoroughly enjoyed it and the sunshine that we rode in. Unfortunately my back didn’t, and I was in some pretty serious back pain that took a couple weeks to resolve.

Last weekend I took my hardtail out to the dump. I still haven’t fixed the chain on my Bullit so the bike choice was easy. Mountain biking is so much different from road biking. The pace is slower, and the workout full body. And you don’t cover nearly the same distance in the same amount of time.

Here is a map of that ride.

Yesterday I got out for a solo road ride. I had aimed for a couple hours, and in the end I think it was 2.5 hours. Blustery day which made for a couple terrifying moments. One cross breeze hit me hard enough to put me into a two wheel drift. The route I ended up doing was really nice too. Prospect Lake Road is sure fun, and pretty quiet. After a few more training rides I will tackle Munn’s Road. There are some big hills on that one.

Can’t wait to get more rides in this year.

Plan Drained

Fantastic ride today. Sue and I were able to knock off three birds with two stones today. We had a lot to do, but I figured out a plan to get the all done in the shortest amount of time.

I wanted a long ride, Heart needed a walk badly, and we needed groceries. My plan? Ride my mountain bike to the dump, and Sue will drop the dog off. While Heart and I hit the trails, Sue and the kids go grocery shopping. When they are done, they come pick up Heart, and I ride home. Nice!

The plan actually worked too. I got in my three hour ride, Heart got her walk, and we got the groceries we needed.

My route:

View Tour de Victoria, March 19, 2011 in a larger map

The stats:
Total Distance: 41.22 km (25.6 mi)
Total Time: 3:38:05
Moving Time: 2:51:42
Average Speed: 11.34 km/h (7.0 mi/h)
Average Moving Speed: 14.41 km/h (9.0 mi/h)
Max Speed: 50.40 km/h (31.3 mi/h)
Min Elevation: -12 m (-40 ft)
Max Elevation: 261 m (855 ft)
Elevation Gain: 479 m (1573 ft)
Max Grade: 10 %
Min Grade: -7 %
Recorded: Sat Mar 19 14:26:00 PDT 2011
Activity type: mountain biking, cycling

So I rode a little over 40 km, and as you can see by the map, my phone lost the GPS signal a few times; perhaps my distance is a little higher. My average speed is pretty low since I took a few breaks while waiting for Sue to drop off Heart, and after we met up again.

I was surpised that it only took me a little over 45 minute to get from my place to the start of the trails at the dump. Heart and I then spent about an hour and 15 minutes on the trails. The ride home took about 54 minutes, but I took a much different route back. For the ride home I pushed hard and kept my bike in the big ring almost the entire way.

By the time I got home I was sweaty, muddy, drained, and very, very happy. I really enjoyed this ride.