The Longview Lake Lap

Last year I started keeping track of my lap times arounf the lake going clockwise, relative to my Heart Rate (HR). The loop is exactly 10 miles believe it of not. I've measure it with different computers and I always pretty much come up with the same distance.

This is the data I've been keeping. I always ride there and it takes about 25 minutes, so I get a 20 minute warm-up. "Max" is the maxium heart rate I achieved. I've been able to average 185 for entire races before. So 175 average, with a 185 max is pretty good I think. I did have to let off the gas a bit because . . . wouldn't you know . . . as the same time I'm going into the traffic circle some ride leaving the college parking lot was taking off. Ran right smack into Phil Todd. Well I didn't actually hit him, . . . we rode along talking for about 1/8 mile, we exchanged salutations and back on the gas I went.

The only riding I've been doing is riding to work and back, so I was surprised I posted the fastest time I have recorded. I also posted the highest average HR as well which reflects the volume of training I have been doing . . . about zilch.

I think I should be able to break the 25 minute barrier in about 1 month (24Mph), and then eventually 24 minutes breaking the 25 Mph barrier.

Since I'm going to try to beat the State West to East Crossing record (190.5 miles) it is nice to know that I can maintain a speed 1-1/2 Mph faster than the record. Sure 10 miles isn't 190.5. miles, but this is just the beginning. Before the record I'd like to get down 15 laps at same speed, or faster before we go for the record.

One thing to note is I will be able to use a disc wheel. Right now I'm using some cheap set of Mavics, who's name I don't feel like spelling at the moment.

I also still have to optimize my position on the bike. I was going to do that what? . . . a Month ago. I have to say that I also think my postion on the new bike has a lot to do with performances better then I was expecting. Last year I was using a road frame with TT bars. The problem with that was I could get the bars below my saddle far enough. A truly optimized position can only be accomplish on a frame built for Triathlons or Time Trials.

About 3 minutes faster

Got to work this morning via the longview dam 3 minutes faster at about the same effort about 3 weeks ago. I'm not really riding all that much, but I seem to be getting better.

When I'm in shape it look like I average 151 BPM at around a 50 minute time. The fastest I've ever done the course is 49:07@162bpm. I didn't start out to set a record this morning, although at 48:00 when it looked like I could get under 50 minutes I pushed the pace a little more.

The Popeye's Paceline.

It 's simple. Get hungry . . . Grab it out of your jersey pockets, or wait for the jersey pocket with what you want to come by. Meals on wheels!

(Click on picture to view)

First Things First

Before I build a swing bike, or any other bike I need to build a road bike to train on. After a month riding a TT like everywhere I know why most people don't them except for races. Sometimes it's hard to climb in the bull-horns, or there are time you would just like to sit up.

Next week I'm going to start building my road frame. This is one idea I have.

Since every bike is an experiment. I'm wanting to bend tubing on this one. Since I'm Still planning to ride across MO for the record, I'm planning on building this bike so I'm in the same position on the drops on this bike as I am on my bulhorns on my TT bike. However I know I'm going to have to comprimise something since I want a road bike. I still have some tweaking to do.

While I'm talking about training I went on my first hard ride of the season. I did a lot better than I did last year at this time.

I rode my bike to the ride, and back from the ride, so I went easy, but looking at the meat and potatoes I spent 36 minutes of my ride above 172bpm. That about right for the TNWC (Tuesday Night World Championships), but I did a lot of sitting in and not my usual never ending string of attacks . . . but I'll get there.

Turn-on, Tune-In, & Dropout

Got some dropouts this morning. I need to build a road bike. I know I have plans for the swing bike, but after riding around my TT bike all over the place I would really like a Road bike. Or at least have a bike more practicle for riding to work. The TT bike is nice, but it good to be able to see more than my front tire. I just want to rotate my position back a few . . . 5 degrees back.

Like Alton Brown I like Multi-Taskers. So when I saw that Surly made track droputs with deraileur hangers I couldn't resist. Yes tire changes are a pain, but how many times do you change tubes and tires. Now I can go with gears, single speed or go fixed gear. This would be the perfect Cross setup. I can race my class, and Single Speed on the same bike.

One question I did have was the location of the deraileur hanger in relation to the axel. It's not real clear in the picture, but I believe they are offset the same.

. . . and the road bike will be built around this Aluminum Fork my friend gave me. It looks like an old Vitus fork, but that's not really important. What's really important is intimidation factor. The same intimidation you might experience in the back alleys of New York if ambushed by from some 7 foot tall, tattooed freak. Since you can't tattoo your fork, this has the next best thing.

. . . Battle scars. This fork displays much as the same attributes found on a mosh-pit brawler.

Pictures don't do this fork justice. This grind mark is just one feature.

This fork just say "I Fear Nothing"! . . . and the best part is it was free!

Swingers

Not these Swingers!

Trent: "Dig this high tech navigation s#1t!"

These Swingers


Mike: "That was so money. It was like that "Jedi mind s#1t."
 

A Concise Analysis of Today's Ride and Fitness

Well I don't feel too bad. I thought I'd be in worse condition since basically all I've done is just ride back and forth from work. I expected to come in around 60 minutes. I was late leaving so I have to rush the ride. I felt I was giving it 80%. I could have gone faster, but no reason.

From my stats it looks like when I'm in better condition I can complete the course 3-1/2 minutes faster with the same effort roughly. I say roughly because I spent about twice the time in zone 5 as other effort with the same heart rate (HR). The high heart rates came from the hills. So basically my ride was 140bmp then 180bpm repeat. Where if I'm fit I hover about 160 bpm.

So let's ride 190.5 Miles

. . . and set a record for crossing Missouri from West to East this Fall.

The UltraMarathon Cycling Association (UMCA) posts the record as being held by
Chris Hopkinson, Derbyshire, UKSep 3, 2004, Official: Terry Lansdell West MO/KS state line on US 36 bridge over Missouri River in St. Joseph, MO to East MO/IL state line on US 36 bridge over Mississippi River in Hannibal, MO
190.5 miles; 8hr,38min; 22.07 Mph
http://www.ultracycling.com/records/staterecords.html


23
Mph miles city Time
1 0.0 St. Joseph 0.00
2 19.7 Stewartsville 0.86
3 27.3 Osborn 1.19
4 33.9 Cameron 1.47
5 40.4 Kidder 1.76
6 46.7 Hamilton 2.03
7 57.5 Breckenridge 2.50
8 66.5 Utica 2.89
9 71.9 Chillicothe 3.13
10 81.4 Wheeling 3.54
11 90.0 Meadville 3.91
12 97.1 Laclede 4.22
13 102.8 Brookfield 4.47
14 113.6 Bucklin 4.94
15 121.7 New Cambria 5.29
16 128.7 Callao 5.60
17 137.3 Bevier 5.97
18 142.9 Macon 6.21
19 149.8 Anabel 6.51
20 154.0 Clarence 6.70
21 166.4 Shelbina 7.23
22 176.3 Hunnewell 7.67
23 183.7 Monroe City 7.99
24 190.5 Hannibal 8.28

I've ridden a fixie (48x16) set up traditional 32 spoke wheels and drop bars 100 miles in 4hr,52min. This time I get to use a TT bike.

Well one thing is for sure. I have to start training.

I have an 18 mile route I take to work. I've recorded my times, and for some reason I can't find 2006. I'll ride it tomorrow and see what happens. Too bad I still don't have my PowerTap to compare to those 2005 times. The route has a handful of stop lights, so there are times you hit more than others, the same can be said for those power averages. Obviously they will a be higher if I'm not having to stop.

It's official . . . May 17