Archive for the 'Cycling' Category

Published by on 14 May 2010

Cycling

Published by Bald on 05 Jul 2009

Borrego Spin

Took a spin with Marc in the desert. He helped me ride this faster than I would have alone.

Activity
Route: – Elev. Avg: 692 ft
Location: Borrego Springs, CA Elev. Gain: +13 ft
Date: 07/04/09 Up/Downhill: [+1030/-1017]
Time: 06:48 AM Difficulty: 5.0 / 5.0
 
Weather: Fair
  88 F temp; 50% humidity
  91 F heat index; winds SE 3
Performance
Distance: 32.75 miles
Time: 1:55:35
Speed: 17.0 mph
Pace: 3' 32 /mi
Calories: 2586
Map

 
Elevation (ft)

 
Speed (mph)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 2' 52 -0' 39 20.8 +3.8 -127 ft
2 2' 39 -0' 52 22.5 +5.5 -59 ft
3 2' 49 -0' 42 21.3 +4.3 -16 ft
4 2' 46 -0' 45 21.6 +4.6 -19 ft
5 2' 49 -0' 42 21.3 +4.3 +3 ft
6 3' 18 -0' 13 18.1 +1.1 +19 ft
7 3' 19 -0' 12 18.0 +1.0 +22 ft
8 3' 49 +0' 17 15.7 -1.3 +42 ft
9 3' 44 +0' 12 16.0 -1.0 +62 ft
10 3' 19 -0' 12 18.1 +1.1 +17 ft
11 3' 41 +0' 09 16.3 -0.7 +23 ft
12 4' 07 +0' 35 14.5 -2.5 +88 ft
13 5' 15 +1' 43 11.4 -5.6 +127 ft
14 4' 15 +0' 43 14.1 -2.9 +50 ft
15 3' 13 -0' 18 18.6 +1.6 -88 ft
16 3' 44 +0' 12 16.1 -0.9 -10 ft
17 3' 57 +0' 25 15.2 -1.8 -27 ft
18 3' 53 +0' 21 15.4 -1.6 +101 ft
19 3' 29 -0' 02 17.1 +0.1 +7 ft
20 2' 28 -1' 03 24.2 +7.2 -125 ft
21 2' 10 -1' 21 27.6 +10.6 -104 ft
22 2' 46 -0' 45 21.6 +4.6 -42 ft
23 3' 14 -0' 17 18.5 +1.5 -3 ft
24 3' 24 -0' 07 17.6 +0.6 -59 ft
25 3' 41 +0' 09 16.2 -0.8 -36 ft
26 3' 06 -0' 25 19.3 +2.3 -36 ft
27 3' 18 -0' 13 18.2 +1.2 -19 ft
28 3' 30 -0' 01 17.1 +0.1 -13 ft
29 3' 35 +0' 03 16.7 -0.3 +9 ft
30 3' 52 +0' 20 15.5 -1.5 +22 ft
31 3' 41 +0' 09 16.2 -0.8 +32 ft
32 5' 18 +1' 46 11.3 -5.7 +104 ft
end 6' 19 +2' 47 9.5 -7.5 +65 ft
Versus average of 17.0 mph

Posted from bimactive.com

Cycling

Published by Bald on 06 Jun 2009

Holland

This Route is Scott Holland’s. I have blogged it here to share performance. It’s got a hearty climb up front, smooths out with some sharp edges at the lake, than another climb (not as hearty) on the way back.

Activity
Route: Holland Elev. Avg: 663 ft
Location: Poway, CA Elev. Gain: +36 ft
Date: 06/05/09 Up/Downhill: [+1427/-1391]
Time: 01:37 PM Difficulty: 4.4 / 5.0
 
Weather: Partly Cloudy
  71 F temp; 51% humidity
  71 F heat index; winds W 13
Performance
Distance: 16.48 miles
Time: 1:08:42
Speed: 14.4 mph
Pace: 4' 10 /mi Heart Rate: 139 bpm (Avg)
Calories: 1273 175 bpm (Peak)
Map

Sabra Springs, California
 
Elevation (ft)

 
Speed (mph)

 
Heart Rate (bpm)

 
Heart Rate Zones
Zone Range
(bpm)		 Time
In Zone		 Distance
In Zone
Zone 5 154 – 171 0h 14m 20%  1.82 mi
Zone 4 137 – 154 0h 32m 47%  7.55 mi
Zone 3 120 – 137 0h 21m 31%  6.30 mi
Zone 2 103 – 120 0h 04m 6%  1.34 mi
Zone 1 86 – 103 0h 00m 0%  0.04 mi
(none) out of range 0h 00m 0%  0.09 mi
Splits
Mile Pace (min/mile) Speed (mph) Heart
Rate		 Elev
Gain
actual +/- avg actual +/- avg
1 3' 13 -0' 57 18.6 +4.2 139 -33 ft
2 5' 18 +1' 08 11.3 -3.1 143 +240 ft
3 6' 37 +2' 27 9.1 -5.3 151 +118 ft
4 5' 28 +1' 18 10.9 -3.5 143 +75 ft
5 3' 35 -0' 35 16.7 +2.3 138 -68 ft
6 3' 56 -0' 14 15.2 +0.8 132 -29 ft
7 3' 29 -0' 41 17.2 +2.8 140 +9 ft
8 3' 32 -0' 38 16.9 +2.5 145 -6 ft
9 3' 48 -0' 22 15.8 +1.4 143 -3 ft
10 3' 40 -0' 30 16.3 +1.9 139 -3 ft
11 3' 47 -0' 23 15.8 +1.4 134 -53 ft
12 4' 50 +0' 40 12.4 -2.0 132 +7 ft
13 6' 27 +2' 17 9.3 -5.1 151 +144 ft
14 2' 24 -1' 46 24.9 +10.5 122 -200 ft
15 2' 37 -1' 33 22.8 +8.4 125 -209 ft
16 3' 16 -0' 54 18.3 +3.9 134 -16 ft
end 5' 39 +1' 29 10.6 -3.8 139 +65 ft
Versus average of 14.4 mph

Posted from bimactive.com

Cycling

Published by Bald on 27 May 2009

Newport KnockAround

Had a little accident. My first. A classic. Driver side door of parked car opened as I would pass. Sprained my wrist, banged my elbow, and broke the air stem to rear tire tube. Front rim was slightly out of whack. I fixed the tire and I was off. Poor Frank, his door is badly damaged.

Activity
Route: – Elev. Avg: 52 ft
Location: Corona Del Mar, CA Elev. Gain: +4 ft
Date: 05/25/09 Up/Downhill: [+774/-770]
Time: 12:20 PM Difficulty: 3.6 / 5.0
 
Weather: Partly Cloudy
  70 F temp; 50% humidity
  70 F heat index; winds S 9
Performance
Distance: 21.60 miles
Time: 1:49:52
Speed: 11.8 mph
Pace: 5' 05 /mi Heart Rate: 109 bpm (Avg)
Calories: 1432 150 bpm (Peak)
Map

 
Elevation (ft)

 

Posted from bimactive.com

Cycling

Published by Bald on 08 May 2009

Evening Walks

We get out after dinner every few nights or so for a walk. I was surprised to see how many calories you can burn just by walking . .

Activity
Route: – Elev. Avg: 633 ft
Location: Poway, CA Elev. Gain: -16 ft
Date: 05/07/09 Up/Downhill: [+413/-429]
Time: 07:22 PM Difficulty: 1.9 / 5.0
 
Weather: Fair
  70 F temp; 63% humidity
  70 F heat index; winds W 3
Performance
Distance: 1.71 miles
Time: 0:34:11
Speed: 3.0 mph
Pace: 20' 00 /mi
Calories: 352
Map

 
Elevation (ft)

 
Speed (mph)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 20' 24 +0' 24 2.9 -0.1 -125 ft
end 21' 44 +1' 44 2.8 -0.2 +131 ft
Versus average of 3.0 mph

Posted from bimactive.com

Cycling

Published by phil on 09 Jan 2009

Core Strength

Good article from Bicycling website

Cycling Cross-Training Tips: Core Strength

Find Your Inner Strength

Activate your core to ride longer and faster.

By Marianne McGinnis

Here are some others . .

Cycling

Published by Bald on 08 Dec 2008

To Work – Long (ah, Medium)

I do not use the short route very much anymore.  Only when it’s late in the day, dark, and raining.  Otherwise, it just feels like a waste of time getting ready for such a short ride.  Instead, I have added a longer 16 mile route option to my regular commute, which makes this ride the medium route.  I guess that’s progress.
Equipment changes. The stem extender has saved my back.
The rear cassette replacement (12-24 to a 12-27) makes the steepest hills in San Diego just  barely climbable, where they were impossible, which is perfect.
Cycle computer. Added a Garmin (Edge) 305 cycle computer to the rig a few weeks back.  It adds wireless cadence and heart monitoring with improved GPS tracking for all the nice charts below.  While the “Edge” is really no longer the cutting edge of cycle computer technology (see the Edge 705), it’s proven tech that adds great value.  The only thing missing is street maps.  Sure, I looked at the very expensive 705, and I considered the cost difference between it, and my bike.  In the end, I could not justify turning my bike into a mount for a GPS cycle computer.  The 305 does everything I need, and you can get one with all the accessories re-manufactured for less that $150.
Activity
Route: – Elev. Avg: 623 ft
Location: Poway, CA Elev. Gain: -46 ft
Date: 12/08/08 Up/Downhill: [+1476/-1522]
Time: 07:12 AM Difficulty: 4.0 / 5.0
Weather: Fair
52 F temp; 89% humidity
52 F heat index; winds SE 3
Performance
Distance: 9.86 miles
Time: 0:38:25
Speed: 15.4 mph
Pace: 3′ 54 /mi Heart Rate: 136 bpm (Avg)
Calories: 772 160 bpm (Peak)
Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones
Zone Range
(bpm)		 Time
In Zone		 Distance
In Zone
Zone 5 162 – 180 0h 00m 0%  0.00 mi
Zone 4 144 – 162 0h 20m 52%  4.43 mi
Zone 3 126 – 144 0h 15m 39%  4.40 mi
Zone 2 108 – 126 0h 01m 2%  0.19 mi
Zone 1 90 – 108 0h 00m 0%  0.00 mi
(none) out of range 0h 04m 9%  0.83 mi
Splits
Mile Pace (min/mile) Speed (mph) Heart
Rate		 Elev
Gain
actual +/- avg actual +/- avg
1 4′ 13 +0′ 19 14.2 -1.2 68 -33 ft
2 3′ 59 +0′ 05 15.0 -0.4 137 +3 ft
3 5′ 11 +1′ 17 11.6 -3.8 153 +223 ft
4 2′ 21 -1′ 32 25.4 +10.0 148 -210 ft
5 4′ 24 +0′ 30 13.6 -1.8 151 +92 ft
6 4′ 44 +0′ 50 12.7 -2.8 147 +43 ft
7 4′ 52 +0′ 58 12.3 -3.1 148 +13 ft
8 3′ 18 -0′ 35 18.1 +2.7 142 -82 ft
9 3′ 36 -0′ 17 16.6 +1.2 140 -43 ft
end 3′ 21 -0′ 32 17.9 +2.5 140 -52 ft
Versus average of 15.4 mph

Posted from www.bimactive.com

Cycling

Published by Bald on 06 Dec 2008

Coast loop by Fairbanks

The day was perfect. An easy ride, no pushing, just riding. Spectacular inland and coastal views, couldn’t help but stop and smell the flowers.

Activity
Route: – Elev. Avg: 201 ft
Location: Poway, CA Elev. Gain: -23 ft
Date: 12/06/08 Up/Downhill: [+3149/-3172]
Time: 02:22 PM Difficulty: 4.2 / 5.0
Weather: Fair
72 F temp; 26% humidity
72 F heat index; winds N 3
Performance
Distance: 28.11 miles
Time: 1:48:42
Speed: 15.5 mph
Pace: 3′ 52 /mi Heart Rate: 132 bpm (Avg)
Calories: 2134 164 bpm (Peak)
Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones
Zone Range
(bpm)		 Time
In Zone		 Distance
In Zone
Zone 5 162 – 180 0h 00m 0%  0.11 mi
Zone 4 144 – 162 0h 13m 12%  2.76 mi
Zone 3 126 – 144 1h 22m 75%  21.03 mi
Zone 2 108 – 126 0h 22m 20%  5.01 mi
Zone 1 90 – 108 0h 01m 1%  0.34 mi
(none) out of range 0h 00m 0%  0.00 mi
Splits
Mile Pace (min/mile) Speed (mph) Heart
Rate		 Elev
Gain
actual +/- avg actual +/- avg
1 3′ 56 +0′ 03 15.2 -0.2 125 -82 ft
2 2′ 41 -1′ 11 22.3 +6.8 133 -121 ft
3 3′ 59 +0′ 06 15.0 -0.5 132 +49 ft
4 4′ 24 +0′ 31 13.6 -1.9 135 -79 ft
5 3′ 15 -0′ 37 18.4 +2.9 132 +17 ft
6 3′ 48 -0′ 04 15.8 +0.3 134 +37 ft
7 2′ 36 -1′ 16 23.0 +7.5 137 -155 ft
8 2′ 31 -1′ 21 23.8 +8.2 124 -167 ft
9 3′ 27 -0′ 25 17.3 +1.8 131 -46 ft
10 3′ 27 -0′ 25 17.4 +1.9 140 -3 ft
11 3′ 16 -0′ 36 18.4 +2.9 141 -10 ft
12 4′ 04 +0′ 11 14.7 -0.8 130 0 ft
13 3′ 47 -0′ 05 15.8 +0.3 137 +40 ft
14 6′ 33 +2′ 40 9.1 -6.4 127 -30 ft
15 4′ 51 +0′ 58 12.3 -3.2 132 -16 ft
16 4′ 04 +0′ 11 14.7 -0.8 136 +45 ft
17 5′ 26 +1′ 33 11.0 -4.5 133 +92 ft
18 5′ 09 +1′ 16 11.7 -3.8 115 -138 ft
19 3′ 29 -0′ 23 17.2 +1.7 127 +3 ft
20 4′ 18 +0′ 25 13.9 -1.6 132 +43 ft
21 4′ 09 +0′ 16 14.4 -1.1 133 +23 ft
22 4′ 29 +0′ 36 13.4 -2.1 128 +43 ft
23 4′ 25 +0′ 32 13.6 -1.9 139 +30 ft
24 4′ 17 +0′ 24 14.0 -1.5 142 +108 ft
25 3′ 29 -0′ 23 17.2 +1.7 133 -23 ft
26 4′ 36 +0′ 43 13.0 -2.5 140 +86 ft
27 4′ 16 +0′ 23 14.0 -1.5 139 +160 ft
28 5′ 50 +1′ 57 10.3 -5.2 141 +53 ft
end 5′ 33 +1′ 40 10.8 -4.7 126 +19 ft
Versus average of 15.5 mph

Posted from www.bimactive.com

Cycling

Published by Bald on 13 Oct 2008

Around Lake Hodges

Missed a ride with Marc this morning. He proposed a short in and out of 15 miles ascending from 1000′ to 6500′, where most of the climb was compressed into about 8 miles of continuous pain. Yea, I let that one go, and did something a bit more within my capability . . .

Activity
Route: – Elev. Avg: 529 ft
Location: Poway, CA, Elev. Gain: -13 ft
Date: 10/11/08 Up/Downhill: [+3976/-3989]
Time: 02:02 PM Difficulty: 4.6 / 5.0
 
Weather: Partly Cloudy
  66 F temp; 22% humidity
  66 F heat index; winds W 14 mph
Performance
Distance: 32.68 miles
Time: 2:25:38
Speed: 13.5 mph
Pace: 4' 27 /mi
Calories: 2022
Map

 
Elevation (ft)

 
Speed (mph)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 5' 20 +0' 53 11.2 -2.3 -49 ft
2 4' 12 -0' 14 14.3 +0.8 +33 ft
3 3' 46 -0' 40 15.9 +2.4 +154 ft
4 3' 30 -0' 56 17.1 +3.6 -66 ft
5 4' 46 +0' 19 12.6 -0.9 -59 ft
6 3' 47 -0' 39 15.8 +2.3 +56 ft
7 2' 43 -1' 43 22.0 +8.5 -112 ft
8 3' 35 -0' 51 16.7 +3.2 -26 ft
9 3' 38 -0' 48 16.4 +2.9 +16 ft
10 3' 05 -1' 21 19.4 +5.9 -115 ft
11 3' 47 -0' 39 15.8 +2.3 -72 ft
12 6' 19 +1' 52 9.5 -4.0 +75 ft
13 6' 56 +2' 29 8.6 -4.9 +197 ft
14 6' 50 +2' 23 8.8 -4.7 +62 ft
15 3' 30 -0' 56 17.1 +3.6 -69 ft
16 3' 22 -1' 04 17.8 +4.3 -98 ft
17 3' 54 -0' 32 15.4 +1.9 -20 ft
18 3' 48 -0' 38 15.8 +2.3 -26 ft
19 1' 58 -2' 28 30.5 +17.0 -285 ft
20 4' 26 -0' 00 13.5 +0.0 -32 ft
21 5' 35 +1' 08 10.7 -2.8 +33 ft
22 6' 33 +2' 06 9.2 -4.3 +118 ft
23 7' 08 +2' 41 8.4 -5.1 +246 ft
24 3' 41 -0' 45 16.2 +2.7 -49 ft
25 3' 54 -0' 32 15.4 +1.9 +95 ft
26 5' 56 +1' 29 10.1 -3.4 +125 ft
27 3' 31 -0' 55 17.0 +3.5 -23 ft
28 4' 07 -0' 19 14.5 +1.0 +42 ft
29 3' 57 -0' 29 15.2 +1.7 -79 ft
30 3' 03 -1' 23 19.6 +6.1 -46 ft
31 5' 11 +0' 44 11.6 -1.9 -13 ft
32 6' 11 +1' 44 9.7 -3.8 -62 ft
end 5' 35 +1' 08 10.7 -2.8 +36 ft
Versus average of 13.5 mph

Posted from bimactive.com

Cycling

Published by Bald on 07 Oct 2008

Black Mountain Loop

This is the first time in a while I set out to just go fast. The Black Mountain climb on the second hill still frustrates me, even though it gets easier every week. I was hoping to get an average speed of 15mph, and some how managed to do better. Next time I’ll have to move the bar up to 16.

Activity
Route: Black Mountain Loop Elev. Avg: 622 ft
Location: Poway, CA Elev. Gain: -10 ft
Date: 10/06/08 Up/Downhill: [+1712/-1722]
Time: 05:48 PM Difficulty: 4.9 / 5.0
 
Weather: Fair
  75 F temp; 55% humidity
  77 F heat index; winds NW 12
Performance
Distance: 11.42 miles
Time: 0:43:41
Speed: 15.7 mph
Pace: 3' 49 /mi
Calories: 680
Map

Rancho Penasquitos, California
 
Elevation (ft)

 
Speed (mph)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 4' 29 +0' 39 13.4 -2.3 -20 ft
2 3' 27 -0' 22 17.3 +1.6 +23 ft
3 5' 13 +1' 23 11.5 -4.2 +207 ft
4 2' 08 -1' 41 28.0 +12.3 -249 ft
5 4' 35 +0' 45 13.1 -2.6 +105 ft
6 4' 24 +0' 34 13.6 -2.1 +72 ft
7 3' 37 -0' 12 16.6 +0.9 +33 ft
8 2' 54 -0' 55 20.6 +4.9 -108 ft
9 2' 29 -1' 20 24.1 +8.4 -59 ft
10 4' 34 +0' 44 13.1 -2.6 +125 ft
11 4' 01 +0' 11 14.9 -0.8 -99 ft
end 4' 14 +0' 24 14.1 -1.6 -39 ft
Versus average of 15.7 mph

Posted from bimactive.com

Cycling

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