Wow. This really hits home to anyone my age (Canadian or not).
Thought provoking stuff. I will not miss tomorrow's workout.
Don't let this happen to you friends.
http://youtu.be/Qo6QNU8kHxI
Thursday, December 19, 2013
Don't Skip That Work Out Tomorrow...
Wow. This really hits home to anyone my age (Canadian or not).
Thought provoking stuff. I will not miss tomorrow's workout.
Don't let this happen to you friends.
http://youtu.be/Qo6QNU8kHxI
Tuesday, December 10, 2013
Inside the CycleOp's Fluid 2 Trainer...
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| Photo - Courtesy CycleOps |
http://www.bicycling.com/bikes-gear/bikes-and-gear-features/how-it-works-fluid-bike-trainer
The illustration above shows the Cycleops Fluid 2 trainer.
Thursday, December 5, 2013
Felt Z-85 Long Term Review...
Strengths: Value, comfort, performance.
Weaknesses: Paint (USA - 2012 version ). OEM Brakes.
One of 2 Felt bikes in my assortment and arguably the one I like the most based on 9500 miles of riding experience with this bike during the past 2.5 years. This was my first Felt bike (also recently purchased an F4).
Tuesday, December 3, 2013
Can Trainer Road and the CycleOps Fluid 2 Trainer Produce Consistent Results?...
 |
| Test-1 @ 80 rpm |
 |
| Test-1 @ 85 rpm (dropping 2 cogs) |
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| Test-2 @ 80 rpm |
My somewhat non-scientific testing done today and seen in the charts to the left would seem to indicate that the results are repeatable enough to allow use of the program as a reliable training tool.
Are the numbers the same as you would get using a $1000 to $1500 power meter? Probably not. But they do match up pretty well to the numbers I got last year riding on the CompuTrainer, a system which sells for $1600 plus and that doesn't include all the software necessary to graph results and create workouts. My testing was done by warming up the trainer for 5 minutes. Then spinning for a minute at as consistent a cadence as humanly possible.
 |
| Test-2 @ 85 rpm (dropping 2 cogs) |
The tire was then aired up again to 100 psi, the bike placed in the trainer and locked into the same position. The resistance unit was then tightened until the clutch mechanism slipped one notch indicating proper tension on the tire. The second set of tests was then run.
As you can see from the charts, the results are very similar, accurate to a watt or two at the same cadence. That's close enough that I think it safe to say you can use Trainer Road and similar programs as a useful (if not completely accurate) training tool. And given the cost it's a bargain for the cyclist that would like to train with power on occasion but who isn't ready to take the $1500 plunge into crank or pedal based power metering.
As I spend more time using the program I will post updates, so stay tuned :-)
(For those interested: Testing was done using a Mavic Ksyrium Equipe wheel with a CycleOps Trainer tire inflated to 100psi, CycleOps Fluid 2 trainer with slip clutch tension adjustment and Garmin GSC-10 speed/cadence sensor. The test file was then exported from Trainer Road and imported to Strava for "analysis").
Sunday, December 1, 2013
Trainer Road Update...
After about a week of using it I'm starting to understand the program a little better and find it loaded with potential.
Workouts can be scaled up or down depending on the intensity you want and the on screen coaching works pretty well. For example in the 4 tempo blocks shown here the coaching prompts tell you what goal is for cadence in each block, when to work out-of-saddle and what to watch for in terms of form (knees straight up and down, light on the pedals, kick forward over the top of the pedal stroke, etc.).
So I think this will be my trainer software of choice for when I'm stuck indoors this season. Now I just need to figure out how to best work with video to keep longer workouts entertaining.
Holiday Gift List for the Cyclist on Your Shopping List...
Everyone seems to be putting together top-ten gift lists, so here's one I put together for the Prouty (or other) event rider on your Holiday shopping list:
Road ID Interactive.
– On the road peace of mind for cyclists or runners.
Strava Premium Membership.
– Track your rides, watch your friends & claim KOM’s.
SRAM Handlebar
mount for Garmin Edge. – Great improvement over standard mount. Puts the unit out front for
better visibility and access
Garmin Edge 500 or
Edge 510. – GPS based bike computer.
Garmin GSC-10 Speed/Cadence
sensor.
Continental GP 4000s
tires. – One of the very best road tires out there and don't under-rate the importance of good tires.
Shimano Ultegra
Carbon Pedals. – A great bang-for-the buck upgrade you can make to any bike.
Shimano C 24 Wheelset.
– Better wheels are the best upgrade you can make to any OEM spec bike. Watch those Ulitmate miles melt away under
this all-around wheelset.
Professional Bike Fit
– The benefits of a professional bike fitting are huge. Increased comfort, improved power output and
better handling are just a few.
Prouty Ulitmate (Full)
Donation. – The Ultimate Holiday gift for the rider who's been very, very good this year!
Sunday, November 24, 2013
Playing with Trainer Road...
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| VQC Race Day DVD |
Thursday, November 21, 2013
It Pays to Be "Nutty"...
Well I guess this is unfortunate news for the rest of us "normal" folks :-)
Tuesday, November 12, 2013
Winter Riding Tips...
Well, inevitably, it appears the cold weather riding season has arrived! But don’t let “Old Man Winter” drive you off the road and into the pain-cave just yet. It’s worth at least putting up a fight before you retreat indoors to crank your way through countless hours of M*A*S*H re-runs, music you don’t really like (but which has a beat that matches your cadence) and riding hundreds of miles without going anywhere. With proper planning and preperation riding outside through most of winter can be both fun and invigorating. Not to mention, you get significant bragging rights!
So here are a few tips for dealing with winter. With luck you might even ride right through it and not even notice. (Well, probably not but it sounds good):-)
1) Heavy sweating and the pursuit of Strava PR’s are for summertime. In winter you need to be careful NOT to break (at least too much) a full sweat. It’s a simple equation. Wet, sweaty clothing =’s a cold rider! Use synthetic fiber base and insulation layers. For your outer-most layer choose soft-shell fabrics which breathe much better than waterproof ones. Moderate your speed when necessary to stay as dry as possible. Let me repeat, winter is not the time to work up a sweat. If you experience a puncture or mechanical and need to spend time off the bike fixing it, you’re not producing the necessary body heat to stay warm while you’re doing it. Cold wet clothing is guaranteed to pull heat away from you in less time than it takes me to polish off a double espresso.
2) Mechanicals and flats are potentially, seriously serious issues when it’s 15 degrees out. Have your LBS tune and check you bike if you plan on training or commuting outside through the winter. Make absolutely sure they check your cables and housing because a broken cable means no shifting or no braking depending on which cable is broken. Neither scenario is good and both are hard if not impossible to fix on the road.
3) Change over to “reinforced” tires like the Continental 4-Season Gatorskin's. There is less road surface available in the winter so that means there’s a greater chance of running over broken glass & trash or hitting potholes and/or other road damage from plowing. They’re no guarantee… but winter roads are no place for lightweight racing tires or tubulars.
4) Choose your routes intelligently. Rather than doing a 20 to 40 mile “in and out”... choose to do 2 or 3 shorter loops that add up to your total planned distance. That way if anything bad does happen, you’re not 20 miles from home without a friend. Keep in mind, bike shoes don’t hike well and to me doing laps outside still beats working hard and going nowhere inside. Pretend you doing a crit if that helps and try to improve your time on each lap… without working up a sweat of course.
5) Good lighting is essential to see where you’re going as well as to be seen. There’s lots of dark out there this time of year. Make sure you charge batteries daily, preferably overnight. The manufacturer’s stated 2.5 hour burn time (likely tested & established in a 70 degree room) will probably not be accurate for riding outside when its 20. Batteries lose capacity when it’s cold and a dead battery equals no light which can be downright inconvenient, extremely dangerous and definitely illegal. Carry a small headlamp too. It’s much easier to use than your bike light when changing a flat or doing other on-the-road chores.
6) Purchase and use a mirror. Hats, balaclavas and helmet covers make it hard to hear what might be sneaking up behind you. This is especially important because you probably have less road surface available to avoid traffic coming in either direction during the winter months.
7) Chemical hand and toe warmers can be your best friend. The hard-men riding the Belgian classics might disagree… but I’m not one of them and never will be. Hand warmers placed in your gloves and under insulated booties can turn a cold day into a good day. I know, I’m a wimp and I use them regularly.
8) A well fitting WindStopper balaclava (not to be confused with baklava, which can be a welcome pick-me-up)is essential gear. A balaclava very effectively seals the vulnerable gap between your face and your shoulders when tucked under the collar of your riding jacket. Closing that gap makes a huge difference in overall warmth, especially when you’re getting low and aero and huge volumes of cold air would otherwise be getting funneled right down the front of your chest by the collar.
9) Pay attention to nutrition and hydration. You need to eat and drink & maybe even more so in winter than summer. Carry cash and plan on stopping at the local convenience store for water, there’s no way around it on longer rides. (And trust me… cash is more welcome than a debit card when only buying a 99 cent bottle of water). Choose foods that will not freeze into tooth breaking chunks of ice. Gels and ShotBloks work well, although they’re not the best thing for your teeth either according to my dentist. Brush afterwards.
10) Finally, don’t let the cold freeze that part of your brain where “Good Common Sense” lives. Everyone is different and has different responses to cold. Experiment safely, establish your comfort zone and learn when you need to pull the plug and jump on the trainer. For some this might be 30 degrees, for others 10 and for a rare few 0. And I know some for who it’s 70 but we're not even going to talk about them because they’re not reading this anyway :-)
So here are a few tips for dealing with winter. With luck you might even ride right through it and not even notice. (Well, probably not but it sounds good):-)
1) Heavy sweating and the pursuit of Strava PR’s are for summertime. In winter you need to be careful NOT to break (at least too much) a full sweat. It’s a simple equation. Wet, sweaty clothing =’s a cold rider! Use synthetic fiber base and insulation layers. For your outer-most layer choose soft-shell fabrics which breathe much better than waterproof ones. Moderate your speed when necessary to stay as dry as possible. Let me repeat, winter is not the time to work up a sweat. If you experience a puncture or mechanical and need to spend time off the bike fixing it, you’re not producing the necessary body heat to stay warm while you’re doing it. Cold wet clothing is guaranteed to pull heat away from you in less time than it takes me to polish off a double espresso.
2) Mechanicals and flats are potentially, seriously serious issues when it’s 15 degrees out. Have your LBS tune and check you bike if you plan on training or commuting outside through the winter. Make absolutely sure they check your cables and housing because a broken cable means no shifting or no braking depending on which cable is broken. Neither scenario is good and both are hard if not impossible to fix on the road.
3) Change over to “reinforced” tires like the Continental 4-Season Gatorskin's. There is less road surface available in the winter so that means there’s a greater chance of running over broken glass & trash or hitting potholes and/or other road damage from plowing. They’re no guarantee… but winter roads are no place for lightweight racing tires or tubulars.
4) Choose your routes intelligently. Rather than doing a 20 to 40 mile “in and out”... choose to do 2 or 3 shorter loops that add up to your total planned distance. That way if anything bad does happen, you’re not 20 miles from home without a friend. Keep in mind, bike shoes don’t hike well and to me doing laps outside still beats working hard and going nowhere inside. Pretend you doing a crit if that helps and try to improve your time on each lap… without working up a sweat of course.
5) Good lighting is essential to see where you’re going as well as to be seen. There’s lots of dark out there this time of year. Make sure you charge batteries daily, preferably overnight. The manufacturer’s stated 2.5 hour burn time (likely tested & established in a 70 degree room) will probably not be accurate for riding outside when its 20. Batteries lose capacity when it’s cold and a dead battery equals no light which can be downright inconvenient, extremely dangerous and definitely illegal. Carry a small headlamp too. It’s much easier to use than your bike light when changing a flat or doing other on-the-road chores.
6) Purchase and use a mirror. Hats, balaclavas and helmet covers make it hard to hear what might be sneaking up behind you. This is especially important because you probably have less road surface available to avoid traffic coming in either direction during the winter months.
7) Chemical hand and toe warmers can be your best friend. The hard-men riding the Belgian classics might disagree… but I’m not one of them and never will be. Hand warmers placed in your gloves and under insulated booties can turn a cold day into a good day. I know, I’m a wimp and I use them regularly.
8) A well fitting WindStopper balaclava (not to be confused with baklava, which can be a welcome pick-me-up)is essential gear. A balaclava very effectively seals the vulnerable gap between your face and your shoulders when tucked under the collar of your riding jacket. Closing that gap makes a huge difference in overall warmth, especially when you’re getting low and aero and huge volumes of cold air would otherwise be getting funneled right down the front of your chest by the collar.
9) Pay attention to nutrition and hydration. You need to eat and drink & maybe even more so in winter than summer. Carry cash and plan on stopping at the local convenience store for water, there’s no way around it on longer rides. (And trust me… cash is more welcome than a debit card when only buying a 99 cent bottle of water). Choose foods that will not freeze into tooth breaking chunks of ice. Gels and ShotBloks work well, although they’re not the best thing for your teeth either according to my dentist. Brush afterwards.
10) Finally, don’t let the cold freeze that part of your brain where “Good Common Sense” lives. Everyone is different and has different responses to cold. Experiment safely, establish your comfort zone and learn when you need to pull the plug and jump on the trainer. For some this might be 30 degrees, for others 10 and for a rare few 0. And I know some for who it’s 70 but we're not even going to talk about them because they’re not reading this anyway :-)
Wednesday, April 17, 2013
Tuesday, April 16, 2013
Tragedy in Boston.
I've always felt major sporting events are supposed to be places where competitors from across the globe, across the country or across town come together on a neutral playing field to test themselves. They test themselves against each other and often more importantly... against themselves. They work hard, they play hard and occasionally they even rest hard. Simply put the vast majority of athletes at all levels tend to be idealistic, determined and gracious in either victory or defeat.
Unfortunately there are also those who express their "idealism" in a different way. Those who live their lives in a very dark and confusing place that most of us living in the civilized world can't even begin to imagine or understand. They're the out and out terrorists, the nut cases and other assorted crazies.
Tragically every so often a group of these crazy bastards get the idea that a major sporting event (probably in part exactly because of it's idealistic principles) would also be the perfect place to try and advance their political agenda. Shock value and prime time TV coverage are an irresistible combination to them. Witness the Black September terrorist attack at the Munich Olympics in '72, the political agendas that overshadowed the Berlin and Moscow Olympics, the act of a single garden variety crazy in Atlanta... and now Boston and it's marathon.
Just as tragically it's often only the athletes, their families and their supporters that pay the price of these senseless, cowardly and shameful acts. In the case of Boston, no one's even made any claim of responsibility or purpose. So what did they seek to achieve other than the murder and maiming of innocent people, all of who came to Boston and started the day with high hopes and aspirations? We may never know. However, as has been proven time and again by people like Jesse Owens... the heart and spirit of the athlete will always triumph over assorted acts of evil, senseless violence and political extremism.
I believe Boston will come back stronger, inspired and determined not to let this become what the marathon is most remembered for. In fact I believe that on Patriot's day next year more runners than ever will toe the line in the most inspiring run of the marathon ever. A celebration of the spirit of the athlete over the evil intent of the person or persons responsible for yesterday's tragedy.
Unfortunately there are also those who express their "idealism" in a different way. Those who live their lives in a very dark and confusing place that most of us living in the civilized world can't even begin to imagine or understand. They're the out and out terrorists, the nut cases and other assorted crazies.
Tragically every so often a group of these crazy bastards get the idea that a major sporting event (probably in part exactly because of it's idealistic principles) would also be the perfect place to try and advance their political agenda. Shock value and prime time TV coverage are an irresistible combination to them. Witness the Black September terrorist attack at the Munich Olympics in '72, the political agendas that overshadowed the Berlin and Moscow Olympics, the act of a single garden variety crazy in Atlanta... and now Boston and it's marathon.
Just as tragically it's often only the athletes, their families and their supporters that pay the price of these senseless, cowardly and shameful acts. In the case of Boston, no one's even made any claim of responsibility or purpose. So what did they seek to achieve other than the murder and maiming of innocent people, all of who came to Boston and started the day with high hopes and aspirations? We may never know. However, as has been proven time and again by people like Jesse Owens... the heart and spirit of the athlete will always triumph over assorted acts of evil, senseless violence and political extremism.
I believe Boston will come back stronger, inspired and determined not to let this become what the marathon is most remembered for. In fact I believe that on Patriot's day next year more runners than ever will toe the line in the most inspiring run of the marathon ever. A celebration of the spirit of the athlete over the evil intent of the person or persons responsible for yesterday's tragedy.
Saturday, April 13, 2013
And, winter continues....
Well winter continues to refuse to go away. This was the view out my windshield about 9:00a this morning. Spring, if this were a track meet you would have been disqualified for false starts!
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