December 2017 Biking Cycling Bicycling Challenge!
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To really finish well bike a ton. But hills will only work for a little while unless you keep pushing after the hill. You have to stress the aerobic system for more than 5-8 minutes of a hill. Way to many people slow down after the hill. That is fine for 4-6 weeks but after that adaptation to the training slows way down. Where you live there are not long enough hills to go the job. Hills do work BUT long steady effort are very very important for triathlon, like 20 minute blocks if not longer. I did Ironman Wisconsin, poeople think that hill work matters, what got me ready was long steady riding...even pacing, slightly uncomfortable, slower up hill, moderate on the flats, and I hammered downhill to keep the body working.
I do suggest one day where you hammer hills then rest, but I know long steady is key for triathlon. Even hilly ones.
J0 -
And biking all winter even 2-3 hour per week would help a ton...a ton0
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Sunday -- My husband and I cycled our December Century. We have completed the Century-A-Month challenge with a minimum of one century (100 mile ride) in each month of the year!!
We were hoping to ride this century last weekend, however, our area got nearly 100 mm of rain over the couple days of the weekend, and cold and wind, and we just weren't all that keen on cycling 100 miles in those conditions. And in fact, trees fell and blocked the roads in a number of places, and other roads were flooded, so it really would not have been advisable.
So we pushed it back a week. But this week has been very busy, especially for my husband, and doing a century this weekend was not really the thing we wanted to be doing. However, things are going to get even busier, so we figured we'd better get it done.
This century looked good on paper and we've ridden the whole route in bits and pieces at one point or another with no difficulty at all. But in thinking about it, the last time I've ridden the hilliest parts of the route was roughly last year this time when I was feeling fitter!
Nevertheless, off we went. The ride started by climbing and climbing and climbing. Then we had a fast descent into Hobart, a brisk ride through the city, and onto flat ground on the other side of the range ... the cycleway. But we were straight into a wind blowing at 41 km/h and gusting to 61 km/h. There was one gust, while we were cycling through the city, that knocked my bicycle into the next lane and I had to quickly get myself back again. Fortunately the traffic was fairly light just then.
We slogged into the wind for the full length of the cycleway (13.5 km) and on out to New Norfolk (another 22 km). The planned route continued another 20 km into the wind, but in New Norfolk, we stopped to have something to eat, and made the decision to take advantage of the tailwind, and head back. All that climbing and 35.5 km of cycling into a strong wind had exhausted us. In addition, just outside New Norfolk on the way there, my husband had flatted and changed his tube, so that took some extra time.
The tailwind back into Hobart was lovely, and in order to make up the distance, we did an extra lap of the cycleway (27 km in total) but unfortunately, my husband was having no end of difficulty with his tube/tire. We still couldn't tell you what caused the flat, but a little hole was being cut into the tire from somewhere or something. Finally, toward the end of that lap, we seemed to have solved the problem.
Then it was up and over Bonnet Hill ... more climbing ... and back to the start point. We stopped and took a little break there, then completed the last 8 km to make up the century.
I think this might have been the toughest century of the lot of them this year!! And I think I might head to bed a little bit earlier than usual!
Distance: 161.0 km
Elevation: 1,840 m
Moving Time: 8:51:27
Elapsed Time: 11:22:01
Speed: Avg: 18.2 km/h Max: 47.5 km/h
Temp high for the day: 25C ... and windy!
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Mostly indoor training on the Wattbike for me.
FTP test tomorrow if legs are feeling good. That will be fun.....
MTD - 11 Hours 209 miles 3 Personal Records 19 Activities
YTD - 291 Hours 4,781.7 miles 716 Personal Records 273 Activities
219 miles to hit goal.0 -
Month to date according to Strava....23:15
Going to be hard to hit 700 for the year but it still might happen 655 hours for the year0 -
Spent a few hours trying to wrestle my winter bike into shape yesterday. I took the studded wheelset off 2 years ago (didn't use them last year), and they just sat on the floor of my porch. I'm wondering if they didn't distort or stretch or something. Back studded tire wouldn't seat fully. Put it on, road around the block a few times and it blew out on me. Had to carry it a block back to my house. I'm going to work on it a bit this week and if I can't get it together I'll have to swallow my pride and go to an open bike workshop and beg for help. But first I definitely need to clean it. So. Greasy. It's freakin embarrassing how disgusting it is. Might also just buy a new studded tire and see if that works instead.
12/1 - 17 miles
12/10 - 1 mile
December total - 18 miles0 -
UmmSqueaky wrote: »Spent a few hours trying to wrestle my winter bike into shape yesterday. I took the studded wheelset off 2 years ago (didn't use them last year), and they just sat on the floor of my porch. I'm wondering if they didn't distort or stretch or something. Back studded tire wouldn't seat fully. Put it on, road around the block a few times and it blew out on me. Had to carry it a block back to my house. I'm going to work on it a bit this week and if I can't get it together I'll have to swallow my pride and go to an open bike workshop and beg for help. But first I definitely need to clean it. So. Greasy. It's freakin embarrassing how disgusting it is. Might also just buy a new studded tire and see if that works instead.
12/1 - 17 miles
12/10 - 1 mile
December total - 18 miles
Wow that totally sucks...but sometimes maintaince is a start
J0 -
Review ... (Distances include cycling + walking)
March 15: 489.8 km (304.3 miles) = 38 hours 4 min
April: 491.94 km (305.6 miles) = 43 hours 6 min
May: 361.81 km (224.8 miles) = 35 hours 50 min
June: 569.53 km (353.9 miles) = 41 hours 53 min
July 2015: 230.7 km (143.35 miles) = 32 hours 45 min
Aug: 211.3 km (131.3 miles) = 28 hours 8 min
Sep 2015: 306.7 km (190.6 miles) = 35 hour 2 min
Oct: 441.82 km (274.5 miles) = 47 hours 43 min
Nov: 660.21 km (410.23 miles) = 60 hours 41 min
Dec: 499.91 km (282.8 miles) = 54 hours 56 min
Jan: 864.79 km (537.35 miles) = 65 hours 36 min
Feb: 470.53 km (292.4 miles) = 40 hours 39 min
March 16: 917.73 km (570.2 miles) = 66 hours 13 min
April: 417.83 km (259.6 miles) = 40 hours 23 min
May: 267.09 km (165.9 miles) = 36 hours 10 min
June: 552.1 km (343 miles) = 54 hours 48 min
July 2016: 709 km (440.5 miles) = 60 hours 41 minutes
Aug: 775.9 km (482.1 miles) = 54 hours 52 minutes
Sep 2016: 371.3 km (230.7 miles) = 32 hours 20 min
Oct: 649 km (403.3 miles) = 49 hours 46 min
Nov: 403 km (250.4 miles) = 52 hours 16 min
Dec: 511.05 km (317.55 miles) = 52 hours 2 min
Jan: 741.9 km (461.0 miles) = 70 hours 3 min
Feb: 600.5 km (373.1 miles) = 57 hours 30 min
Mar: 1113.2 km (691.7 miles) = 78 hours 25 min
Apr: 1181.9 km (734.4 miles) = 76 hours 45 min
May: 426.6 km (265.1 miles) = 39 hours 21 min
June: 575.7 km (357.7 miles) = 41 hours 53 min
July: 714 km (443.7 miles) = 52 hours 23 min
August: 475.8 km (295.6 miles) = 38 hours 41 min
September: 455.5 km (283 miles) = 41 hours 25 min
October: 647.1 km (402.1 miles) = 57 hours 19 min
November: 427.0 km (265.3 miles) = 50 hours 4 min
Dec 2015: 499.91 km (282.8 miles) = 54 hours 56 min
Dec 2016: 511.05 km (317.55 miles) = 52 hours 2 min
Looking back, I see I managed nearly 55 hours in 2015 and 52 hours in 2016. So looking forward, here's hoping for a full 55 hours in 2017.
Dec 1 - 1.6 km walking (20 min) + 4 flights of 20 stairs (3 min)
Dec 2 - 7 km running (56 min) ... 45 min running + 11 min walking to warm up and cool down
Dec 3 - 9.5 km cycling indoors (30 min) + 6.25 km rowing (40 min)
Dec 4 - 5.2 km walking (65 min) + 14 flights of stairs (11 min)
Dec 5 - 6.5 km walking (85 min) + 10 flights of stairs (8 min)
Dec 6 - 5.2 km walking (65 min) + 14 flights of stairs (11 min) + 15 min of weightlifting
Dec 7 - 2.5 km running (25 min) + 2.9 km walking (40 min) + 6.33 km cycling indoors (20 min) + 20 flights of stairs (16 min) + 12 min of weightlifting
Dec 8 - 3.6 km walking (45 min) + 16 flights of stairs (12 min)
Dec 9 - 5 km running (38 min) ... first 5 km run!!!
Dec 10 - 161 km cycling (531 min) ... December Century. That's 12! One century for each month. This was a tough one!!
Dec 11 - 2.9 km walking (36 min)
Dec 12 - 4 km walking (50 min) + 10 flights of stairs (8 min)
2017 Monthly December
Walking Distance (km): 46.4
Walking Time (min): 524.0
Cycling Distance (km): 176.8
Cycling Time (min): 581.0
Stairs Climbed Number: 88.0
Stairs Climbed Time (min): 70.4
Other Distance: 8.5
Other Time: 83.0
Totals
Total Distance (km): 231.7
Total Distance (miles): 144.0
Total Time (min): 1258.4
Total Time (hr): 20:58:230 -
Hmm..so I did 2:45 on Sunday....think I posted that
I did 1:10 ish yesterday
And 2:01 total today
So I am at 26 hours and 28 minutes according to Strava. Finally starting to feel fit again. Got 2 major centuries in 2 weeks...coming up soon. Both are personal time trails for me. Do them every year. The big one is 107 miles with 3500 meters of climbing....11,000 feet. The goal is 17mph. The second is 101 with 7500 feet of climbing. The goal is 19.5. That one hurts...a lot. Both solo. I do not like drafting.
To bed I go...to ride another day. Dedication or crazy are similar concepts. But when I am old I do not think I will regret these challenges.
John2 -
One of the somewhat interesting features on my Garmin Edge 1000 is that it gives you a hint on recovery time after your workout - normally for me 24 to 48 hours depending on intensity and training volume.
Last night it came up with 3.5 days!
Starting to ramp up my winter strength program but shouldn't hit training and recovery conflicts for quite a while yet.
262 miles done so far this month, 166 to goal.
On course but would be nice to get a break in the weather and be able to knock a decent chunk off that.0 -
I turned off the recovery feature, it seemed silly to me, but never bothered to research how they figured out the recovery time0
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I turned off the recovery feature, it seemed silly to me, but never bothered to research how they figured out the recovery time
It does seem quite random so I treat it with detached amusement, would be interested what parameters they use just out of nerdy curiosity. Often despite riding when I "should" be recovering the message 'recovery good' comes up after a few minutes anyway. I just go by good old fashioned feel (first hill generally tells me all I need to know) and the degree of soreness from my extensive collection of old injuries.0 -
I turned off the recovery feature, it seemed silly to me, but never bothered to research how they figured out the recovery time
It does seem quite random so I treat it with detached amusement, would be interested what parameters they use just out of nerdy curiosity. Often despite riding when I "should" be recovering the message 'recovery good' comes up after a few minutes anyway. I just go by good old fashioned feel (first hill generally tells me all I need to know) and the degree of soreness from my extensive collection of old injuries.
I used my HR at 150 watts and 200 watts to know where I am at...obviously RPE matters to but 130BPM at 200 watts is a good day for me. But this only works inside, outside it takes longer for me to know, 30 minutes sometimes0 -
YTD
Duration: 266:08:59
Time Moving: 259:43:26
Distance (miles): 4266.9
Activities: 188
Elevation Gain (feet): 203,636
YTD (Trainer - Zwift)
Duration: 187:47:56
Time Moving: 186:57:11
Distance (miles): 3047.7
Activities: 137
Elevation Gain (feet): 177,598
MTD (Trainer - Zwift)
Duration: 10:04:48
Time Moving: 10:04:08
Distance (miles): 172.6
Activities: 7
Elevation Gain (feet): 9,9540 -
Review ... (Distances include cycling + walking)
March 15: 489.8 km (304.3 miles) = 38 hours 4 min
April: 491.94 km (305.6 miles) = 43 hours 6 min
May: 361.81 km (224.8 miles) = 35 hours 50 min
June: 569.53 km (353.9 miles) = 41 hours 53 min
July 2015: 230.7 km (143.35 miles) = 32 hours 45 min
Aug: 211.3 km (131.3 miles) = 28 hours 8 min
Sep 2015: 306.7 km (190.6 miles) = 35 hour 2 min
Oct: 441.82 km (274.5 miles) = 47 hours 43 min
Nov: 660.21 km (410.23 miles) = 60 hours 41 min
Dec: 499.91 km (282.8 miles) = 54 hours 56 min
Jan: 864.79 km (537.35 miles) = 65 hours 36 min
Feb: 470.53 km (292.4 miles) = 40 hours 39 min
March 16: 917.73 km (570.2 miles) = 66 hours 13 min
April: 417.83 km (259.6 miles) = 40 hours 23 min
May: 267.09 km (165.9 miles) = 36 hours 10 min
June: 552.1 km (343 miles) = 54 hours 48 min
July 2016: 709 km (440.5 miles) = 60 hours 41 minutes
Aug: 775.9 km (482.1 miles) = 54 hours 52 minutes
Sep 2016: 371.3 km (230.7 miles) = 32 hours 20 min
Oct: 649 km (403.3 miles) = 49 hours 46 min
Nov: 403 km (250.4 miles) = 52 hours 16 min
Dec: 511.05 km (317.55 miles) = 52 hours 2 min
Jan: 741.9 km (461.0 miles) = 70 hours 3 min
Feb: 600.5 km (373.1 miles) = 57 hours 30 min
Mar: 1113.2 km (691.7 miles) = 78 hours 25 min
Apr: 1181.9 km (734.4 miles) = 76 hours 45 min
May: 426.6 km (265.1 miles) = 39 hours 21 min
June: 575.7 km (357.7 miles) = 41 hours 53 min
July: 714 km (443.7 miles) = 52 hours 23 min
August: 475.8 km (295.6 miles) = 38 hours 41 min
September: 455.5 km (283 miles) = 41 hours 25 min
October: 647.1 km (402.1 miles) = 57 hours 19 min
November: 427.0 km (265.3 miles) = 50 hours 4 min
Dec 2015: 499.91 km (282.8 miles) = 54 hours 56 min
Dec 2016: 511.05 km (317.55 miles) = 52 hours 2 min
Looking back, I see I managed nearly 55 hours in 2015 and 52 hours in 2016. So looking forward, here's hoping for a full 55 hours in 2017.
Dec 1 - 1.6 km walking (20 min) + 4 flights of 20 stairs (3 min)
Dec 2 - 7 km running (56 min) ... 45 min running + 11 min walking to warm up and cool down
Dec 3 - 9.5 km cycling indoors (30 min) + 6.25 km rowing (40 min)
Dec 4 - 5.2 km walking (65 min) + 14 flights of stairs (11 min)
Dec 5 - 6.5 km walking (85 min) + 10 flights of stairs (8 min)
Dec 6 - 5.2 km walking (65 min) + 14 flights of stairs (11 min) + 15 min of weightlifting
Dec 7 - 2.5 km running (25 min) + 2.9 km walking (40 min) + 6.33 km cycling indoors (20 min) + 20 flights of stairs (16 min) + 12 min of weightlifting
Dec 8 - 3.6 km walking (45 min) + 16 flights of stairs (12 min)
Dec 9 - 5 km running (38 min) ... first 5 km run!!!
Dec 10 - 161 km cycling (531 min) ... December Century. That's 12! One century for each month. This was a tough one!!
Dec 11 - 2.9 km walking (36 min)
Dec 12 - 4 km walking (50 min) + 10 flights of stairs (8 min)
Dec 13 - 9.5 km walking (118 min) + 10 flights of stairs (8 min)
Dec 14 - 7.2 km walking (90 min) + 10 flights of stairs (8 min)
Dec 15 - 6 km walking (75 min) + 12 flights of stairs (9 min)
2017 Monthly December
Walking Distance (km): 69.1
Walking Time (min): 807.8
Cycling Distance (km): 176.8
Cycling Time (min): 581.0
Stairs Climbed Number: 120.0
Stairs Climbed Time (min): 96.0
Other Distance: 8.5
Other Time: 83.0
Totals
Total Distance (km): 254.4
Total Distance (miles): 158.1
Total Time (min): 1567.7
Total Time (hr): 26:07:44
All about recovery, recovery, recovery this week!!0 -
Hmm..so I did 2:45 on Sunday....think I posted that
I did 1:10 ish yesterday
And 2:01 total today
So I am at 26 hours and 28 minutes according to Strava. Finally starting to feel fit again. Got 2 major centuries in 2 weeks...coming up soon. Both are personal time trails for me. Do them every year. The big one is 107 miles with 3500 meters of climbing....11,000 feet. The goal is 17mph. The second is 101 with 7500 feet of climbing. The goal is 19.5. That one hurts...a lot. Both solo. I do not like drafting.
To bed I go...to ride another day. Dedication or crazy are similar concepts. But when I am old I do not think I will regret these challenges.
John
Hmm..2:00 Wednesday
1:12 yesterday
2:32 today
32:17 hours for the month.0 -
Lots more indoor cycling as weather has been too cold for me.
Hoping for a weather break next week as would be great to get some outdoor miles in.
Highlight this week was setting a new PR for a 20 minute test at 220w. Very pleased with that.
MTD - 17 Hours 335 miles 3 Personal Records 25 Activities
YTD - 297 Hours 4,907 miles 716 Personal Records 279 Activities
93 miles to hit goal and feels like I'm on the home stretch now.1 -
Hmm..so I did 2:45 on Sunday....think I posted that
I did 1:10 ish yesterday
And 2:01 total today
So I am at 26 hours and 28 minutes according to Strava. Finally starting to feel fit again. Got 2 major centuries in 2 weeks...coming up soon. Both are personal time trails for me. Do them every year. The big one is 107 miles with 3500 meters of climbing....11,000 feet. The goal is 17mph. The second is 101 with 7500 feet of climbing. The goal is 19.5. That one hurts...a lot. Both solo. I do not like drafting.
To bed I go...to ride another day. Dedication or crazy are similar concepts. But when I am old I do not think I will regret these challenges.
John
Hmm..2:00 Wednesday
1:12 yesterday
2:32 today
32:17 hours for the month.
2:01 yesterday and 4:26 today.
So 38:43 for the month.
Held 232 watts for 4 hours at 60 kilograms. That good if you understand wattage in cycling
John0
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