Century Training Series: Day 7
Today marks the end of my first week of training for my first century and I’m glad tomorrow is a rest day. I’ve ridden more miles this week than I have in over 15 years (I’ll post my week 1 mileage tomorrow).
Today was a 1.5 hour endurance pace ride and I waited until this evening to do it because tomorrow is a rest day. I arrived at White Rock Lake at about 6 PM but ended up having to fix a flat on my front wheel before I could even start. Very frustrating. The tube was one that I had patched before so I should have expected it. I put in my last new tube which means I need to hit the bike shop tomorrow to pick up a couple. Another good reason it’s a rest day tomorrow.
Read MoreAwesome training session last night
With yesterday being Monday it was time for group/individual skills training with Team Bikin’. The weather was perfect and with 16 of us showing up it had the makings for a great evening of cycling.
After a four mile warm up we all gathered together in one of the large parking lots adjacent to the loop. For our first five laps the leader had us leave the parking lot and take the next half-lap easy (recovery) and for the half-lap back to the parking lot we were to sprint. Once at the parking lot we were to do six figure-eight drills for handling and then a quick-stop drill. After that we head back out onto the loop and repeat for four more laps.
We do have one stop sign on the loop that we do stop at. At the stop sign the group leader has got us practicing track stands in order to keep us from having to unclip at a stop sign. It was hard at first but I’m starting to get the hang of it. I can’t maintain it for long but I’m sure that’ll come with practice.
Once everyone was done with those five laps we re-grouped again in the parking lot to discuss the next five laps where he would have us work on pedaling out of the saddle.
For each of the next five laps he would have us do the following – one the uphill section leading up to the stop sign shift into the big chain ring and smallest cog for max resistance. Once shifted stand up out of the saddle and practice ‘walking’ up the hill. This is a deliberately slow pace to practice form out of the saddle including balance and spin. It actually takes an effort to not go fast despite the resistance from the gearing. Once at the stop sign we shift into a comfortable gear and for the next 3/4 lap sit 10 seconds in the saddle followed by 10 seconds out of the saddle. This helps get those riders not comfortable with this technique to practice being out of the saddle for a short period of time since this is the technique used to cross railroad tracks and cattle guards. The key was to mantain your weight back over the pedals so the front wheel remains responsive.
I’m very comfortable being out of the saddle for the 10 second obstacle crossing but am very glad we worked on going up hill out of the saddle since that’s a technique I really need to practice.
You’ve heard me talk a lot about how the terrain is different here in Texas than it was in Florida and that the hills have been giving trouble. I’m not talking big hills either. Most are, max, several hundred feet long and the grades aren’t severe except on a couple. I’m not used to them but I think my fitness has started to improve as of late and I’m wanting to ‘attack’ them now and I’ve seen better results. I think the ‘walking’ drill is going to help me take it up a notch in this area.
The last drill of the evening was five laps of two-person pacelines. Everyone was allowed to choose their own partner and it should be a slower rider paired with a faster rider. Since I still don’t really know anybody I just kind of waited for someone to come to me. I ended up paired with a guy named R.J. and we headed out.
Me being the slow rider led the first lap probably averaging about 15 mph. I could have gone faster but it was supposed to be a slow lap. R.J. took over for the second lap and took us around. I’m getting better at holding a wheel but felt we could have gone faster. I’m pretty sure he’s in much better shape than I am and he may have been taking it slow for me. On our fourth lap I was following again and he picked it up a little more. I looked once at the computer and we were going over 20 mph but I felt I had more to give. I’m sure that’s because I was drafting off him though. I felt we took the last turn perfectly with him leading in and me maintaining about 12 inches off his wheel at a fast pace. We came out of the turn and I was still nicely tucked in and on his wheel. That felt great.
We didn’t get the fifth lap in since the group had gathered up near the stop sign to call it a night. I felt it was a very good night of training and am glad I’m doing this. I think it’s helping a lot. I road two more laps by myself to push myself over the 20 mile mark for the night.
Next Monday, due to the holiday, we’re meeting early and planning a 3 hour training session. Can’t wait.
Read MoreWhich bicycle frame material is the best?
This is a question that has been tossed back and forth since, well, since the first bicycle was made. Each material used (aluminum, steel, titanium, or carbon) have their advantages and disadvantages whether they be weight, cost, or strength. Most riders, though, seem to prefer one over the other.
In the last 10 years or so carbon fiber frames have gained in popularity beginning with carbon fiber forks being placed on bicycles frames made from metal. Now you can get complete frames made from carbon fiber including additional bicycle parts like seat posts, brake levers, wheel sets, handlebars, cranks, and water bottle cages. The only limitation you have is the size of your wallet.
For those that can’t make the move to a full carbon frame, many manufacturers produce bicycles that use a mix of both carbon fiber and aluminum materials. Typically these are aluminum frames with carbon fiber forks, seat stays and/or chain stays. These types of configurations keep the costs down while letting riders enjoy the benefits or carbon – weight savings, ride dampening, and poseur-ness.
The poseur-ness factor is only fully enjoyed if you also ride in a full team kit and shave your legs. Is there anything wrong with the poseur factor? Heck no. I hope to be able to achieve that level someday. Just not sure about shaving my legs though. We’ll have to see.
The question, as the post title so aptly states, is which bicycle frame material is the best? I expect a lot of different answers here (assuming folks take the time to answer) so don’t hold back. Tell me which is the best and why you think so.
Read MoreWhat I’m doing and an inspirational weight loss video
Well folks, it’s been a while since I’ve written but that wasn’t my plan. I’ve had lots of things going on and haven’t even gotten back on the bike even though I had every intention to. I had actually planned to ride today but getting sick over the weekend wasn’t in my plans. Unfortunately, a sore throat, stuffed up sinuses, fever, and ear ache put a damper on my riding today. Dang! I really need to get back on.
Not sure if I mentioned this in a previous post but I did get the job in Dallas and will be moving out there later this month to start work. It looks like I’ll be living in Plano which is on the North side of Dallas and I’ll only be about 3 miles from Plano Cycling & Fitness which came highly recommended as a good local bike shop.
Lastly, I received the most recent issue of bicycling magazine just have only made it through the first ten pages or so but wanted to share a video with you. The video is about a lady named Staci Merriott and how she lost 184 pounds by riding her bike. The transformation is absolutely amazing and something that I hope to accomplish someday. Staci epitomizes the Biking To Live mantra. Here’s the video.
Greg Lemond, the ultimate bicycling tool
Greg Lemond, winner of three world championships and Tours de France, was an iconic figure in American bicycling in the 1980s. He set the bar that all other American cyclists would be compared to. In 1987 Lemond was involved in an accidental shooting while hunting with his brother-in-law. Just two years later he would win the Tour de France by beating Laurent Fignon on the final stage time-trial in Paris. His eight second victory over Fignon remains the closest finish ever in the Tour de France. He placed the United States center stage in a sport that has been dominated by the Europeans. Why is it then that Mr. Lemond finds it necessary to continue taking shots at Lance Armstrong? Because he’s a tool, that’s why.
Courtesy of foxcycle.blogspot.com
Unless you’ve been living under a rock, you know by now that Lance has announced his plans to come out of retirement and return to professional cycling. He will be re-united with his old friend Johann Bruyneel and race on the Astana squad. He will not be paid for his racing but will instead use the exposure to promote cancer awareness around the globe. Mr. Armstrong is a cancer survivor himself who overcame testicular cancer to return to the sport of cycling and win seven consecutive Tours de France.
Once he started winning the Tour de France his critics came out of the woodwork. The doping record of professional cycling hasn’t helped. He has undergone test, after test, after test and there have been no conclusive results that have linked Lance to illegal performance enhancing drugs. It never fails though that rumors will begin circulating anytime Mr. Armstrong is in the news regarding cycling. His announcement to return to cycling after a four-year absence is no different. Lance is receiving more criticism in the area of drug use even though he has committed to making his blood tests public following his return. Don Catlin, former head of UCLA’s World Anti-Doping Agency accredited laboratory, will post Armstrong’s biomarkers online for the entire world to see.
Mr. Lemond decided to show up at an Interbike Trade Show press conference last week where Lance was set to outline the details of his comeback. Lance allowed Lemond the first question and he immediately set to questioning Catlin’s testing methods. The press conference was moved along by Armstrong after an exchange between Lemond and Catlin but Lemond wouldn’t let it die stating, “So, the whole history has just been passed over?” Yes, Greg, it has. The investigations, the countless tests, and the court appearances are over with. No charges have been filed. No substantial evidence has been produced. No bans have been issued. No wins have been stripped. You need to get a grip and move on. I almost wonder if you’re not jealous of Lance’s success. Where’s the Lemond I grew up with that was fighting the politics of the European peloton to establish himself? Where’s the Lemond that overcame a horrific hunting accident to win the tour? Where’s the Lemond that put USA cycling on the map? Wherever he is you need to find him, have him step up to the plate with Lance, and make the sport better instead of continually trying to re-open old wounds.
In short, don’t be a tool.
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