Posts Tagged ‘cadence’

Yesterday was great! We were set to roll out for a 85mi group ride to the top of Bear Mountain and all of a sudden I heard a loud pop. Guess what. It was my tire! Nelson the owner of strictly bicycles called to me,”give me your wheel and a tube”. I ran in and bought an extra tube for the ride. I got out and he handed me the wheel. I couldn’t believe how fast he changed the tube. The group rolled off so I had to catch up. Luckily I did. I was pushing 25 mph just starting off. I was worried about burning a match right at the beginning. But I was fine for the ride. We rode about 37 mi and came to the road for the beast. (Bear Mountain) I stayed in a low gear and spun most of the way up. Just toward the top I had to stand up as the gradient got in the double digits. I expected it to be a lot worse and felt good when I got to the top. The ride back was good but I got into talking with another rider and we got dropped. What came next was an all out effort to catch the lead group. It took a few miles to catch them but we stopped at a cafe and had an amazing espresso.

The Ride on Strava

This ride was my test for fueling for the Gran Fondo. My fueling was powered by “The Feed Zone” cookbook. I started with Biju’s oatmeal in the morning and a rice cake when I got to the ride. Each stop I had a rice cake and drank skratch exceed use drink on the bike. Nothing was overly sweet and my energy was great overall. As long as I have time to prepare the rice cakes in the future that will be my fueling strategy.
Everything was easy to prepare and great tasting. For dinner I made the roasted chicken with vegetables and rustic pepper and tomato soup.

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Tonight for dinner I used the roasted chicken and made burritos out of it by making the salsa and adding cumin and chilli powder to the chicken. Yum. Then dessert. Chocolate bread pudding topped with fresh berries and vanilla ice cream.

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Today had a good session.  Had to change the session type because of time today.  I only had 30 minutes and was supposed to do an hour and a half ride with high cadence hill climbs.  I spoke to Graeme and he suggested I do Lightning Leg Agility.  Well the last time I had done this session was when I was doing the off season program.

Wow

I had improved immensely.  I had a cadence peak at 192 RPM!  I felt like I was going to explode but it was amazing.  Afterwards I was spent but the energy started climbing about a half hour after the session and I felt great the rest of the night.  Now I need to get some longer rides in because my fundamentals are going great.

I am only worried about long-term endurance but I still have about a month till my event.  I will try to get a 70 mi ride in this week for piece of mind.  Last week I did a 40 and was comfortable so 70 shouldn’t be a problem.  My goal event is May 20th.  Gran Fondo New York.  100mi with 8000 ft of climbing.  Tomorrow another HIT Session.  I can’t wait!