A Recovery Bike Ride on a Great Day!


Looking Like an Idiot before the Ride
Looking Like an Idiot before the Ride

First up, I got my Bike Back on Tuesday!!! Woot woot. I took it in on Monday to get it serviced(have about 500 miles on it now 🙂 ). They gave it a good once over and made sure everything was still tight and in the right position. We went ahead and lowered my bars a couple of spacers, as I had noticed I had been riding more and more in the drops. It was just very comfortable. So we dropped the bars and we shall see how that feels over the next few rides. “It’s gettin Aero in here!”. Haha.

I also picked up some new shorts. I think I’ll do some reviews on the other pieces of gear I have over the next week or so- so we can get a baseline of how the gear is performing thus far.

Yesterday was an easy ride kind of day. After a long weekend of riding, and then several runs at the beginning of the week, my legs felt tired and more than a little sore.

My buddy came to drag me as usual(he is way too fast for me to over take him if he doesn’t want me to lol). He kept the pace fairly slow and sedate- compared to what he can do. Compared to what I can do, I still spiked my heart rate a few times(over 165) keeping the pace. I mostly kept my HR low, as my average for the ride was 152.

This was a nice 25 mile ride through a few highway type roads and sub-urban areas. It was great to just spin and let the stress in my legs out. I noticed a few times where my legs really felt sore. However, after the ride, they felt great. Really couldn’t believe how good they felt the rest of the evening.

I only drank water and an electrolyte drink throughout the ride, since it was so short. I had dinner pretty much waiting when I got home.

The bike performed great. No missed gears or jumping up or down gears. Very smooth and solid with no issues or worries. The dropped bars also felt very comfortable. I didn’t feel like I was leaning too much on my hands(while on the hoods) and I still felt comfortable down in the drops. I originally was very afraid of leaning too far forward and being uncomfortable, but now that I’ve gotten some more miles on me, I really like that position. I feel like it makes it easier to keep my back straight and my hips rotated correctly. Keeping good contact on the saddle and my legs feel great. We will see how this goes and adjust from there. I don’t see myself getting too much lower, but I am glad to know that I am still comfortable with a little change.

I figure I’ll start doing my own maintenance for the next service, and maybe take the bike in once a year to have it eyeballed by a professional. I do my own motorcycle maintenance, how hard can a bicycle be?

In the end it was a great day. Sun was out for most of it. The wind was out too, which made for some difficult sections, but nothing that couldn’t be conquered and ridden through!

Afterwards I felt energetic and ready to take on the World! Haha.

You can see the workout by Clicking Here.

Recovery Ride with the Wife- Woot Woot


Wife and I

After the long ride on Saturday(my longest to date), I wanted to get out and put on a few miles at an easy spin! I was able to talk the wife into riding with me as well, using the excuse I didn’t want to “go it alone” in case I was in worse shape than I felt like(which wasn’t to far from the truth).

This was also her first time using the Wahoo RFLKT Cycling PC and Cadence Sensor that I recently installed on her bike(as I have acquired a Garmin 910XT Triathlon Kit).

The day was a bit gloomy, but the temperature was nice and enjoyable.

Cycling looks so cool

She did great for her first time using a Cadence sensor. She also noticed how much easier it was to keep a steady pace when keeping her cadence higher.

We completed a bit under 17 Miles. It sprinkled on us just a bit, but it was nothing to be bothered or worried about.

This was a great ride for recovery for me. With a lower Heart Rate and Easy Spin for my tired Legs. This was a very nice experience.

We did have a bit of a snag when we got home. The Wife forgot to unclip before she stopped, and earned herself a nice cut above her ankle. But all is well. It was just soft tissue damage and we were able to get her upstairs and bandaged with nothing more than a few hops and multiple curse words.

Never fear though! Her bike came through just fine. A rub here and scratch there just adds character right?

Well, that is all for this ride everybody! I plan on getting in a short run tonight, at an easy pace. I will also be dropping my Bike off at the LBS to get it serviced(ooh my first service). So I’ll be on my feet or in the pool for the next couple of days, until I can break the bike out of the LBS haha.

I will also put up a preliminary review on my Garmin 910XT in the next day or so. I really like it and want to share my thoughts 🙂

Good day everyone and thanks for stopping in!

The Longest Ride…. So far!


Yesterday was a beautiful day, down here in the Houston Area!

I was able to get together was a local Triathlon Group- I’ve ridden with them several times and I really put a lot of my improvement to their credit.

I knew this was going to be a 40+ mile ride. So I prepared by ensuring great nutrition on my rest day(Friday) and the morning of the ride.

I got all of my gear set up the night before. Made sure all of my Gels and Gu’s were in my trusty day trip backpack(it was a cool little birthday gift from Backwoods last year- My wife and I use them all the time haha). Went through and did full mechanical checks on everything( more about this in a little bit). I also got my kit ready, however it had apparently not been washed since my Thursday ride.So I tossed it in the washer Friday night, just before bed. I figured I would try something new, since I was going to be getting up so early, and put it in the dryer on “fluff”. Well this turned out to be a bad idea. Cause at 6:00 A.M. I was pulling on wet and cold kit and hating life for a few minutes. In the end, I was mostly dry before heading out the door and I was dry before the ride started, so no biggie.

With a Roll Time of 7:00 A.M. from my Buddy’s house, I got up at 5:50. Immediately went and started a small coffee and some oatmeal.  Got dressed( with a few curses and and shivers) and got my tires pumped(15 minute drive to the meet up so figured why not air em up in the comfort of my warm home and wet kit?) and then settled down a bit to eat my oatmeal and drink my coffee.

While I was eating, I also got in a few stretches to help warm me up a bit(some injuries have to be babied everyday- and if you treat them right, they never bug you…. mostly).

I took off around 6:35 AM and got to my Buddy’s house right at 7. It was a bit chilly so I opted to wear arm and leg warmers and put a light running jacket on as well. I also had my thermal skull cap. I just used finger-less gloves, as I never “feel” like my hands get that cold as long as I have some blood pumping(and if that stops I have other worries).

I situated my gear with opened gels/gu’s in my right jersey pocket, an extra heed mix packet in my center pocket, and more gels and gu’s in my left pocket, along with my knife 🙂 I open them and have them positioned so I don’t need to fumble around trying to get a gel out while riding. It has worked so far!

I had my water in one bottle and mixed Prepetuem into the other. I had the Heed packet, just in case I finished the Perpetuem and felt I needed more electrolytes.

For my Nutrition Cycle during the ride, I am continuing to use the 10(ten) minute timer method. So after the first ten minutes, I pop a Gel and 2 squirts of water. Second 10(ten) minutes I take 2 squirts of whatever I have mixed(if I am only carrying water I skip the gel on the second cycle). Then I just rinse and repeat this. So basically every 20 minutes I am getting a bit of calories, protein, carb’s, and electrolytes. So far this is working well for me- as we will talk about in a minute. haha.

So we take off from my Buddy’s house and get to the park that the group is meeting up at and we wait as more peeps arrive. On our way we actually pick up another one of the riders in the group. It kind of worked out like you would see in a movie- as the group moves along another one just drops right into place- it was pretty funny and cool too.

Once everyone arrived, we were 9 riders deep. Nice little crowd!

At around 7:45 we head out! The first 15 miles of the route we took I have done before. We stopped at another local park at the 13 mile marker and took a break. This was in a park. This part of the route would not be repeated, as it is a ride in, turn around and ride out portion of it. We all stretched our legs and made sure everything was riding okay. At this point, I took off my light jacket and rolled it up and put it in my center jersey pocket. It is a running jacket, so it packs pretty small, but not as small or convenient as a cycling jacket. There may be one of those will be in my future :).

Everything else was feeling and working fine. I was feeling great. The pace was low enough I was having a good conversation with a couple of the other riders. We took off again after a few minutes and continued our journey.

Just before the 15 mile mark, one of the riders peeled off and turned around- that is what he had planned on doing as he didn’t have the time to do the full ride that day.

So now we are down to 8 :). As the morning progressed, the sun came out and the temperature warmed just enough to be nice and toasty when we stopped, but the air felt great while we were moving.

Since it was such a beautiful day, we saw several other individual riders and groups of riders, getting their own miles in for the day. Good Times!

The roads were busy at times, but we were very visible, as we made sure to keep closely together for the first half of the ride. We also managed to hit every single red light possible. I am pretty sure we hit a couple that weren’t even there(least that is what it felt like haha).

 

At about the 28 mile mark, we had another rider turn around. Again this was planned and we were prepared to lose another one, haha. We made our turn around stop point at the Starbucks on the Kemah Boardwalk. This was about 30 miles in (per my Garmin- I had an extra 2 miles on the rest of the group since I had left from my Buddy’s house). We did quick checks and had a little cup of coffee. A few head breaks and some water bottle refilling and we were good to go. We did chill for a bit and sat and talked. The day was so nice, we couldn’t wait to get back on the road.

We finished up our rest stop, put our gear back together and got out of there!

The ride back was a bit more difficult, as we had a headwind most of the way. What had come from a 18-19 mph ride turned into a 16-17 mph ride fast. We ended up separating into two groups, one at the 17+ mph range(I kept up!!) and one at the 13-14 mph range. The front group did stop often to let the slower group catch up, that way we were never separated by more than a few minutes.

We made it to the 39 mile mark and took our next break! I was still feeling good. This is now 2 miles further than my longest ride! Although I could feel fatigue starting to set in. I was making sure to stick to my nutrition plan, even if it felt like extra effort to drink or eat. This worked pretty good all the way until I couldn’t keep pace with the faster riders. I was already back to a portion of the route I have done before, so I was comfortable riding on. I ended up not making a right turn though. And looped through a neighborhood- which was cool cause it added more miles to the tally!

At this point I was noticing that My chain didn’t like the middle of my rear cassette when trying to shift up, I would have to “click” it twice and it would “jump up” an extra gear. Woot, I have finally ridden my bike enough to need a service!! Another milestone down! I would also like to attribute my failure to make the turn to paying attention to the mechanical issue- newb mistakes 🙂

After contacting my Buddy and being rescued, lol, we got back on course and made back to his house safely. All in all it was a great day and truly awesome ride.

Total Mileage: 53.46 MILES!! This beat my longest ride to date by over 16 Miles!

Although I did have to slow down a bit near the end, I never bonked! This is showing me that my nutrition plan worked pretty well! It also showed me a very good level of fatigue. So I know I have the strength and my endurance is really picking up. I’m so proud and excited to see and feel these gains in my abilities. So often you improve but don’t see it from your personal perspective. This was a great experience and I can’t wait for my next long ride! But that will probably wait for at least next weekend haha.

So for the day we had zero flats. Zero Falls(although I made a solid attempt to fall at the meet up location- but we won’t count that). Zero other mishaps. Excepting my taking a longer route hehe.

The sun was shining. We had great people in the group. We couldn’t of asked for a better ride!

I linked it below if you guys want to take a look!

Thanks for reading everyone! Leave me any comments or questions!

Garmin Connect.

 

Thursday Afternoon Ride


After a pretty hectic day, I was able to get out yesterday afternoon for a nice ride with a training Buddy. The weather was nice and clear with the temperature around 64 degrees.

As I was still feeling Sunday’s Ride and Tuesday’s Run in my legs, we agreed to go slow… Yeah it didn’t feel that way lol.

It was a 23 mile and some change route. I was able to keep a very good rhythm with high cadence. I kept up with my buddy(he is a lot more experienced than I not to mention a stronger cyclist lol) and felt pretty good the entire time.

Afterwards, my legs still felt good. In fact, I would go so far as to say that they felt better after the ride.

I had some gels with me and Heed. I used the same combo of alternating gel/water and Heed every 10 minutes and still felt comfortable. No stress or anything uncomfortable.

Most of the route was on feeder roads for residential areas. Traffic was lighter than I had expected(although this was my first time on this route during this time of day). All of the drivers were also very considerate- mostly meaning it didn’t seem like they were aiming for us.

At the halfway point, we took a minute to rest at a YMCA on a bench at the front of the building. Pulling into the parking lot, I went the wrong way and I was basically stuck across a raised sidewalk. So I slowed down a bit, got into a light gear that was very easy to push, turned perpendicular to the curb, and bunny hopped it. I landed both wheels on grass and was able to stay upright and move onto the sidewalk to get to the other side of the parking lot. All in all, I felt that worked out pretty good.

With the nice weather, clear streets, and good company the ride seemed to almost go to fast! When we were done, there was still enough light left to chill outside and cool down for a bit with some light conversation.

I called it another successful ride. Wheels on the road!

Thanks for reading guys! Let me know what you think!

Another Ride on the Books!


Was able to sneak out and put in another ride yesterday afternoon. I just rode, no real fitness goals or anything. I did maintain a high HR the entire time and I felt fine. Set a pretty good pace and just pushed it out.

Also got to experience my First Flat!! Woot woot. Pics below. I picked up a staple in my front tire, in the side wall. pretty simple to pull out, and made sure there was nothing left on the inside. Since this was in the side wall of the tire, does that mean I under-inflate my tires? I usually fill them to about 120 psi(recommended by the bike shop guys). Just wondering about every one else’s experiences with that.

This was the first time I have changed a tube. was not too hard at all. When I got the bike I made sure that I picked up all the tools I would need/would make the job easier, for changing a flat. All in all, it took about 10-15 minutes- adding in a couple of minutes to take some pics and shoot some text messages haha.

This was also my first solo ride. So, it figures I would get a flat all by myself lol.

Other than that, the ride was great. Awesome weather. Traffic wasn’t bad. No one seemed to intentionally test how hard it is to hit someone on two wheels.

It was going to be a 25 mile ride- that turned into a 23 mile ride due to the flat. I try to keep most of my rides to where I only 5-10 miles from the house at any one time. So I usually make crosses with the roads, by just going up it and turning around after a few miles.

Afterwards, I felt great. Had a recovery drink( I like After Glow and sometimes Recoverite), some small and easy to digest food, and water to help gain back what I had lost.

More to come as we conquer the road!

cause: Staple
cause: Staple
Used a pop bottle to fill it up.
Used a pop bottle to fill it up.