xaminmo: Josh 2016 (Default)
Mark loves to prod me about cross-chaining, because it's formally a naughty-no-no. I thought I'd give some observations, since I am a chronic cross-chainer.

Cross chaining wears the sides of the sprockets, which is never what wears out. I ride like I am a 1x9 unless I'm on hills. No
Read more... )
http://omnitech.net/health/cycling/2017/07/11/bicycle-cross-chaining/
xaminmo: (Josh 2004 Happy)
30-45 miles. Oww oww oww my legs hurt. Hip flexors and low back were unhappy to start with. Kind of crampy now.

There's a BBQ/pool party too, but I'm not able to make that.
Read more... )
http://omnitech.net/xaminmo/2014/07/04/independence-ride/
xaminmo: (Josh 2004 Happy)
2014-04-23 Ride CCC IBM

CCC IBC ride. Lots of wind. More aggressive.

Summary
Distance: 21.55 mi
Calories: 1,398 C

Time: 1:25:41
Moving Time: 1:25:18
Elapsed Time: 1:32:15

Avg Speed: 15.1 mph
Avg Moving Speed: 15.2 mph
Max Speed: 30.5 mph

Elevation Gain: 752 ft
Elevation Loss: 738 ft
Min Elevation: 414 ft
Max Elevation: 556 ft

Avg HR: 153 bpm
Max HR: 186 bpm

Avg Power: 250 W
Max Power: 1,258 W
Max Avg Power (20 min): 310 W

Avg Bike Cadence: 80 rpm
Max Bike Cadence: 129 rpm

Avg Temperature: 77.1 °F
Min Temperature: 74.2 °F
Max Temperature: 81.4 °F

hrTSS: 90 (0.75)
Pa:HR 6.97%
Gain: 751 ft
Loss: - 738 ft
Grade: 0.0 %
VAM: 160
VAM W/Kg: 0.8

Min Avg Max
Speed (mph): 1.9 15.1 30.5
Pace (min/mi): 32:10 03:59 01:58
HR (bpm): 110 153 186
Cadence (rpm): 1 80 129
Elev (ft): 414 484 556
Temp (F): <84 87 91


Total 21.55 mi 1:25:40 (1:32:11)
Lap #1 3.50 mi 0:14:46 (0:15:13)
Lap #2 3.50 mi 0:13:01 (0:13:06)
Lap #3 3.50 mi 0:14:46 (0:16:54)
Lap #4 3.50 mi 0:14:22 (0:16:04)
Lap #5 3.50 mi 0:15:03 (0:15:54)
Lap #6 3.50 mi 0:11:21 (0:12:42)
Lap #7 0.55 mi 0:02:17


Peak Speed
2 sec 30.4 mph
5 sec 30.2 mph
10 sec 29.7 mph
12 sec 29.4 mph
20 sec 28.4 mph
30 sec 27.4 mph
1:00 min 25.5 mph
2:00 min 22.5 mph
5:00 min 21 mph
6:00 min 20.7 mph
10:00 min 19.2 mph
12:00 min 18.7 mph
20:00 min 16.9 mph
30:00 min 16.2 mph
01:00 h 15.2 mph


http://connect.garmin.com/activity/485982807
http://tpks.ws/fyi7
http://app.strava.com/activities/133549728
http://www.mapmyride.com/workout/546919320
http://runkeeper.com/user/xaminmo/activity/341132236
http://ns1.omnitech.net/cycle/
xaminmo: Josh 2016 (Default)
IBC ride, cut a little short by the clouds.  Pretty slow pace most of the time, but a little attack at the end.

Calculator
222 avg watts and 1029 kcal.

Training Peaks:
Total Time: 1:25:41
Moving Time: 1:19:33
Distance: 18.98 mi
hrTSS: 65 (0.66)
Pa:HR 6.87%
Gain: 427 ft
Loss: - 449 ft
Grade: -0.0 %
VAM: 98
VAM W/Kg: 0.5

Min Avg Max
Speed (mph): 1 14.3 24.8
Pace (min/mi): 59:05 04:11 02:25
HR (bpm): 81 140 187
Cadence (rpm): 1 81 122
Elev (ft): 469 543 600
Temp (F): <81 84 88


Peak Speed
2 sec 24.8 mph
5 sec 24.7 mph
10 sec 24.5 mph
12 sec 24.5 mph
20 sec 24.3 mph
30 sec 24 mph
1:00 min 22.1 mph
2:00 min 19.8 mph
5:00 min 18 mph
6:00 min 17.7 mph
10:00 min 16.6 mph
12:00 min 15.7 mph
20:00 min 15.3 mph
30:00 min 15.1 mph
01:00 h 14.9 mph


Garmin Info
Power info from Strava was actually pretty close, within 10%, so I'm using those numbers.
Cadence error at 181 peak - unk real peak as I was spinning pretty well. Probably close to 122.
Temps were all over due to a front moving in. Subbing out the usual 10F for Garmin magic.

Distance: 18.98 mi
Calories: 1,089 C

Time: 1:19:33
Moving Time: 1:19:12
Elapsed Time: 1:25:44

Avg Speed: 14.3 mph
Avg Moving Speed: 14.4 mph
Max Speed: 24.8 mph

Elevation Gain: 373 ft
Elevation Loss: 400 ft
Min Elevation: 469 ft
Max Elevation: 600 ft

Avg HR: 140 bpm
Max HR: 187 bpm

Avg Power: 208 W
Max Power: 1,222 W
Max Avg Power (20 min): 237 W

Avg Bike Cadence: 81 rpm
Max Bike Cadence: 122 rpm

Avg Temperature: 74.2 °F
Min Temperature: 70.6 °F
Max Temperature: 77.8 °F

http://connect.garmin.com/activity/484757446
http://tpks.ws/yRJS
http://app.strava.com/activities/132864240
http://www.mapmyride.com/workout/544534044
http://runkeeper.com/user/xaminmo/activity/339808040
http://ns1.omnitech.net/cycle/
http://omnitech.net/xaminmo/2014/04/21/2014-04-21-ccc-ibc-ride/
xaminmo: Josh 2016 (Default)
Over 130km!  Thanks to the group that rode with me, and extra thanks to Sharon, Betty, and Norm who rode the whole loop.

VERY windy, making the return tough. Looks like we had about 15mph wind (or so). Varied from 12-30.

All stats corrected here and on Garmin Connect. Wrong on Strava (no wind wonders). Runkeeper is close.

Distance: 81.73 mi
Calories: 5,247 C

Time: 5:41:48
Moving Time: 5:38:41
Elapsed Time: 9:02:47

Avg Speed: 14.3 mph
Avg Moving Speed: 14.5 mph
Max Speed: 33.2 mph

Elevation Gain: 2,687 ft
Elevation Loss: 2,687 ft
Min Elevation: 540 ft
Max Elevation: 766 ft

Avg HR: 142 bpm
Max HR: 182 bpm

Avg Power: 363 W
Max Power: 1,292 W
Max Avg Power (20 min): 512 W

Avg Bike Cadence: 79 rpm
Max Bike Cadence: 122 rpm

Avg Temperature: 66.5 °F
Min Temperature: 52.6 °F
Max Temperature: 77.8 °F

http://connect.garmin.com/activity/449586874
http://app.strava.com/activities/115307055
http://www.mapmyride.com/workout/490490173
http://runkeeper.com/user/xaminmo/activity/308505254
http://ns1.omnitech.net/cycle/

http://omnitech.net/xaminmo/2014/02/22/2014-02-22-gran-fondo-2/
xaminmo: Josh 2016 (Default)
Group ride to New China for lunch. First ride out in a few weeks. Found a new Max Heartreat of 191, which is higher than age-estimates.

Distance: 7.25 mi
Calories: 432 C

Time: 42:29
Moving Time: 41:05
Elapsed Time: 1:59:44

Avg Speed: 10.2 mph
Avg Moving Speed: 10.6 mph
Max Speed: 28.8 mph

Elevation Gain: 325 ft
Elevation Loss: 279 ft
Min Elevation: 554 ft
Max Elevation: 663 ft

Avg HR: 121 bpm
Max HR: 191 bpm

Avg Power: 87 W
Max Power: 1,102 W
Max Avg Power (20 min): 112 W

Avg Bike Cadence: 55 rpm
Max Bike Cadence: 175 rpm

Avg Temperature: 69.6 °F
Min Temperature: 66.2 °F
Max Temperature: 84.2 °F

NOTE: Temp is high by 10 degrees

http://connect.garmin.com/activity/422942535
http://www.strava.com/activities/103258914
http://www.mapmyride.com/workout/454347709
http://runkeeper.com/user/xaminmo/activity/286093664
http://omnitech.net/xaminmo/2014/01/01/2014-01-01-new-china-wed-lunch-ride/
xaminmo: Josh 2016 (Default)
Rambling thoughts about bike selection.

Wal-Mart bikes can be a fine fit. It's just that the moving parts wear out quickly (100-500 miles vs 1000-5000 miles).

There are a lot of systems for bike fit, but mostly, it's about what feels comfy.
1) Start with a big, squishy seat (saddle). Sunlite has a "Cloud 9" brand for $20 that is awesome. The less you "sit" on it, the less support and padding you need, but start big. Basically, your squishy bits shouldn't hurt after your longest ride, but your butt-bones probably will.

2) If you slide off the front of the seat, you should not crack your pelvis. If you don't have some room there, the bike frame is too tall for you.

3) The seat should be high enough that while sitting on it, you can touch one but not both feet to the ground.

4) The seat post should have at least 4" inserted in the frame to do #3, or your frame will break. Longer seat posts are $10.

5) With the pedal all the way down, your knee should be almost but not entirely straight.

6) The distance from the seat clamp to the handle-bar clamp should be 2/3 - 3/4 of your height minus your inseam. Inseam is crotch to floor while barefoot.

7) Minor adjustments can be made with seat & post, handlebars and stem, etc. Basically, you shouldn't put a ton of weight on the handlebars, or your hands get sore or numb.


Bike costs vary substantially:
If you like tinkering, repairs with upgrades will put you ahead of the game. A $90 bike would take around $400 over the course of a year to become a solid, long-life bike with great components.

If you don't like tinkering, then Bikes Direct can set you up for $700, and you'll spend maybe $150 over the course of a year for it to be solid with really good components.

If you hate tinkering, then a local bike shop can set you up for $900 for acceptable components, and you can spend $200+ per year having them maintain it for you.


Parts is Parts:
For longevity, sealed bearings are what you want. Cranks should be a cartridge, not loose bearings with a shiny steel plate holding them in. Wheels should be quick-release, otherwise they will have loose bearings inside. All of this can be replaced/upgraded along the way, or even repaired. (Great bearings, grease, and races can be had for about $12 per set - or sealed cartridges in the $30 range that last 5000 miles.)

7/14/21 speed chains are heavy duty and last longer. However, shifting the front gears can be a pain sometimes. The 9-11 speed chains are easy to break, though SRAM chains are best. (Use the size of chain your actual gears.)

Changing the number of gears on your bike is a major undertaking. Expect to replace shifter levers, the actual mechanism/arms (derailleurs), maybe the cables, as well as the hub/wheel. There are several systems from each manufacturer and many of them are not interchangeable. Getting a mismatch means you might drop the chain, wedge the chain, or keep auto-shifting between gears. As such, stick with the # it came with unless you're building a whole new bike on a frame you really love.

Go for the cheap tubes. Kenda/Q-Tubes/Summit are great. They stay inflated longer. Puncture resistant suck and are heavy and slow. Presta tubes are weird, and need a special pump. They also don't go flat at the end of the week.

Tires matter. Crappy tires will puncture easy and roll very slowly. Continental, Vittoria and Ritchey tires are worth the money because they get fewer flats. Wider tires are easier to inflate and softer on bumps. Thinner tires are easier to pedal and go faster on smooth pavement. Knobby tires are only good for mud and rocks. The less tread in the center, the better. Even slicks have more grip than you'd think. If you have to hit sand, then something smooth in the middle with bumps on the edges works well.

Wheels only matter a little. The main wheels are called a bunch of things, but really they are 700c (622mm) (27" to 29" wheels), 650b (584mm) (26.5 or 26" wheels), or 26" (559mm) wheels. Smaller wheels go a little slower and ride a little harder, but mostly, the wheel size ties to the frame size. Whatever of these three come with a bike that fits you are fine, but the 559 and 622 are easiest to come by.

Cars won't see you, especially at intersections. Be on the look out. Use lots of flashy lights.

ALWAYS WEAR A HELMET even if it messes up your hair. If you fall and bonk your head on the curb, your brains get scrambled. Helmet is important. Snug, but not tight. Strap should keep the helmet on your head when you fall.

Frames are the #1 way to spend too much money. A $90 complete bike from Wal-Mart has the same quality frame as a $150 internet frame. A $1000 frame is probably worth 5% speed difference. A $10000 frame is worth probably 6% over the Wal-Mart bike, but it also will have some cool features, like integrated sensor mounts, etc. Mostly it will have some cool manufacturing technology, or the blessing of wood elves, or a custom paint job, or whatnot. If you want to spend that much, then have one made by hand by an artisan to your exact physiology.

Suspension is great if you ride down mountains, but just slows you down on streets and sidewalks. 30 pounds vs 20 pounds matters if you're going up a lot of hills, but you'll change more than that in your own body weight throughout a month. Steel vs aluminum vs plastic doesn't matter much either until you're riding 30+ miles or racing.

Quality of mechanics DO matter for comfort and reliability. When things wear out, you can replace them with better quality parts. 5xxx to 7xxx series Shimano parts are great. Above that only for racers. Below that is okay if you ride less than 5 miles at a time, but expect to drop the chain from time to time.

Consider parts to be around $10 times the series number for Shimano gear. SRAM comparisons vary, so search the web. Retail is 30-60% over internet, and internet is 30-60% over wholesale. The difference is the amount of service, advice, warranty, and similar you can get. If you pay retail but don't get the service, go somewhere else. There are plenty of great bike shops and resources around.

Road bikes, with drop bars, are magically more expensive. Only do this if you plan to ride 20+ miles in the wind more than twice a week. What would be a $35 shifter/brake lever on a flat handlebar would be a $200 device on drop-bars.

The difference between a $90 and a $9000 bike (not just frame) is about 30% speed. Unless you are training hard to earn the same out of yourself, don't listen to anyone who poo poos your $90 bike. Ride it and have a great time. Upgrade or replace only the things that bug you, and you'll have a much better time. Plus, if a $90 bike is stolen, you're only out $90 to replace it.

If you have comfort problems, find someone you trust, who isn't trying to sell you something. That might be a bike shop, or a friend, or a biking group. All of those might also lead you into the trap of having to "buy a better bike" or "buy this magic device" when really maybe you just need to tilt your seat or handle bars.
http://omnitech.net/xaminmo/2013/12/17/bicycle-selection-ramblings/
xaminmo: Josh 2016 (Default)
Ride from Pilot Knoll park to Cachette, 144 Old Town Blvd, Argyle, TX by way of Hickory Hill Rd in Copper Canyon. Lunch, then ride back, and then I rode the rest of the way home. Co-conspirators were Phil, about on par with me, and Will, for his 4th ride out. Lunch was sandwiches, coffee, and lots of water. Lots of stops and pauses to keep the group together, get photos, gab, etc. Was a very fun ride.

Distance: 19.87 mi
Calories: 1,341 C

Time: 1:31:00
Moving Time: 1:29:43
Elapsed Time: 3:19:46

Avg Speed: 13.1 mph
Avg Moving Speed: 13.3 mph
Max Speed: 34.0 mph

Elevation Gain: 804 ft
Elevation Loss: 758 ft
Min Elevation: 572 ft
Max Elevation: 785 ft

Avg HR: 142 bpm
Max HR: 181 bpm
Z1 Endurance < 112 2:57 3%
Z2 Moderate 112 - 148 54:42 59%
Z3 Tempo 148 - 166 24:11 26%
Z4 Threshold 166 - 184 10:34 11%
Z5 Anaerobic > 184 0s 0%
Points in the red: 17 (Z4+Z5 hours * 100)
Suffer Score: 58 ((Z2+Z3 hours * 33) + Red Points)

Avg Power: 121 W
Max Power: 1,275 W
Max Avg Power (20 min): 140 W

Avg Bike Cadence: 62 rpm
Max Bike Cadence: 127 rpm

Avg Temperature: 82.9 °F
Min Temperature: 78.8 °F
Max Temperature: 89.6 °F

http://connect.garmin.com/activity/412228862
http://app.strava.com/activities/98662062
http://www.mapmyride.com/workout/441855663
http://runkeeper.com/user/xaminmo/activity/277686782
http://omnitech.net/xaminmo/2013/12/04/2013-12-04-argyle-lunch-ride/
xaminmo: Josh 2016 (Default)
Planned to meet the TX Flyers for 9:30am Downing to Ponder Steakhouse, but I was too late leaving home to make it in time. I went direct and stopped at a couple waypoints and never found the group. I'm guessing either A) it was too cold for their start, B) too few showed up for the start, or C) they decided to go somewhere else. Whichever way, I had a good solo ride and tasty Chicken Fried Steak, Baked Potato, and Fried Green Tomatoes. I also explored the Ponder school complex, as it's right next to the Ranchman Cafe. Return trip was the exact same route. I thought the hills were one-way, but they were mid-route humps. Also, I forgot about the headwind on the return! AAAHHHGG. I know, boring, but I don't know the area really well, and it made it easier to not get lost. Heart wasn't pounding, so I guess I was listening too much to the muscle-blerch and not enough to my pulse, though I feel pretty worn out. I did get 6 personal records through Argyle and Copper Canyon. More than 50% of my steak was leftover, and being cold out, it kept nicely during the ride home. It made a tasty post-ride meal.

Distance: 44.38 mi
Calories: 2,309 C

Time: 3:03:09
Moving Time: 3:00:58
Elapsed Time: 5:05:20

Avg Speed: 14.5 mph
Avg Moving Speed: 14.7 mph
Max Speed: 31.8 mph
Slower than I wanted, but faster than I thought. I should have pushed harder. Note that the first mile had no HR data because the electrodes were too dry.

Elevation Gain: 2,070 ft
Elevation Loss: 1,555 ft
Min Elevation: 24 ft
Max Elevation: 747 ft
Start of ride didn't calibrate elevation properly. Starting elevation should have been in the 530ft range. It was only after power off and restart that it was correct. I didn't fly up out of a hole in the ground. Not sure if that means 500 feet of this are false, or if it just started me at the new elevation.

Avg HR: 124 bpm
Max HR: 181 bpm
Z1 Endurance < 112 1:12:26 39%
Z2 Moderate 112 - 148 51:25 28%
Z3 Tempo 148 - 166 54:30 29%
Z4 Threshold 166 - 184 8:25 5%
Z5 Anaerobic > 184 0s 0%
Suffer Score 89 (it felt like more, but maybe not drinking very much was a factor).
Suffer Score looks like ((Z2hours + Z3hours) * 33) + (Z4hours + Z5hours) * 100), though maybe each zone has a different multiplier.

Avg Power: 136 W
Max Power: 1,149 W
Max Avg Power (20 min): 175 W
Wow, I spent 3 minutes over 500 watts power output. Would be nice to have a real power meter so I could see actual power (estimated power doesn't factor in wind).

Avg Bike Cadence: 77 rpm
Max Bike Cadence: 101 rpm
As usual, the cadence sensor spikes when I leave the left pedal up coasting. It says 256RPM, which is UNPOSSIBLE. Even Strava couldn't filter this one out.

Avg Temperature: 60.4 °F
Min Temperature: 50.0 °F
Max Temperature: 75.2 °F
Temps are reported 18 degrees F higher than reality. I would say it's the sun, but that shouldn't matter with 20-30mph wind. The wind should cool (or warm) it to within a degree or so of ambient (unless I were travelling fast enough for atmospheric friction based heating, which I was not).

http://app.strava.com/activities/97718368
http://connect.garmin.com/activity/manual?activityId=410130371&mode=edit
http://www.mapmyride.com/workout/438941499
http://runkeeper.com/user/xaminmo/activity/275834344
http://omnitech.net/xaminmo/2013/11/29/2013-11-29-hv-ponder-steakhouse-rt/
xaminmo: (Josh 2004 Happy)
Distance: 6.00 mi
Calories: 294 C
Avg Temperature: 59.4 °F

Time: 30:46
Moving Time: 30:09
Elapsed Time: 2:02:49

Avg Speed: 11.7 mph
Avg Moving Speed: 11.9 mph
Max Speed: 30.6 mph

Elevation Gain: 335 ft
Elevation Loss: 289 ft
Min Elevation: 251 ft
Max Elevation: 350 ft

Avg HR: 112 bpm
Max HR: 174 bpm
Strava Suffer Score 11 (100 * hours in Zone4,5) + (33 * hours in Zone2,3)
Points in the Red 1 (Zone 4 + Zone 5)
 		Range 		Time in Zone 	Percent
Z1 - Endurance 	0-111 		14:39 		47%
Z2 - Moderate 	111-147 	13:14 		43%
Z3 - Tempo 	147-165 	02:01 		7%
Z4 - Threshold 	165-183 	00:58 		3%
Z5 - Anaerobic 	183+ 		00:00 		0%

Avg Power: 107 W
Max Power: 818 W
Max Avg Power (20 min): 107 W

Avg Bike Cadence: 58 rpm
Max Bike Cadence: 104 rpm

Avg Temperature: 59.4 °F
Min Temperature: 53.6 °F
Max Temperature: 77.0 °F

http://connect.garmin.com/activity/409731421
http://www.strava.com/activities/97524375
http://www.mapmyride.com/workout/438381323/
http://runkeeper.com/user/xaminmo/activity/275479271
http://omnitech.net/xaminmo/2013/11/28/2013-11-27-lunch-ride/
xaminmo: (Josh 2004 Happy)
Piddled around and was late heading out.

GPS mount was loose and re-banded that.

Front road tire was flat, so I swapped wheels.

The knobbies were not as inflated as I thought, and the effort required to stay rolling was much higher than I expected. Verified brakes were not rubbing. The tire issue sucked up around 42 watts worth of average effective power, or about 28%.

My right knee was hurting, but got a little better as I rode. My ligaments and tendons keep changing what hurts in that knee as it gets stronger, but overall, the average pain is less than before I started riding. Also, the flare-ups are less than what my old average was. So, I endure, but it was unexpected since I'd been pain free for several days.

Also, my current rims and brakes make SO MUCH NOISE. I tried using brake cleaner, try rag, and even putting dust, dirt, or finger oil and nothing makes them quiet. Grip is okay so I guess it's like a horn, honking any time I have to stop.

Explored Flower Mound and Lewisville trails a bit, but came back after a short ride due to the SLOW. My floor pump should show up today so I don't have to pull the noisy one out of the car. Also, I had work stuff come up that cemented my need to cut the ride short.

It will probably be too warm to ride again later today. Heat Index of 110 planned.

STATS:
Distance: 16.17 mi
Calories: 1,142 C

Time: 1:33:48
Moving Time: 1:27:39
Elapsed Time: 1:34:19

Avg Speed: 10.3 mph
Avg Moving Speed: 11.1 mph
Max Speed: 22.0 mph

Elevation Gain: 208 ft - Smoothed
Elevation Gain: 597 ft - Raw
Elevation Loss: 188 ft - Smoothed
Elevation Loss: 604 ft - Raw
Min Elevation: 510 ft
Max Elevation: 646 ft

Avg Temperature: 89.0 °F
Min Temperature: 82.0 °F
Max Temperature: 85.0 °F

Avg Power: 175 W
Max Power: 750 W
Max Avg Power (20 min): 203 W


MAPS:
http://connect.garmin.com/activity/355046803
http://www.strava.com/activities/72926876
http://www.mapmyride.com/workout/349235687
http://runkeeper.com/user/xaminmo/activity/221468452
http://omnitech.net/xaminmo/2013/08/07/2013-08-07-0750-bike-ride/

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