3 PRs in a Day
September 4, 2009 7:53 pmLast post was 3rd time is NOT the charm because I was not able to set a PR on Alpine Loop after setting a new one on two other hills in the same week. Our stay is drawing to a close so I am anxious to try to get some new best times up some of the local hills here after putting a new compact crank on my bike and after getting a new lighter new frame (under warranty).
About two weeks ago I did the 1000 Warriors race and had terrible cramping on the final climb up Snowbird. I usually only get to climb this hill after a lot of biking in terms of distance and climbing. Since Anne needed to return something to a store in Salt Lake I thought this was a good time to do the usual bike route in reverse so I had her drop me off on Wasatch Blvd.
I figured I could set a new best time up Snowbird since I would not have that many miles on my legs before I started. I am proud to say I was not passed by any other cyclist this time and I passed everyone in sight (an old guy on a recumbent and another ld guy on a mountain bike). I ended up with a time that was about 8 minutes faster than my prior best time I did on a training ride.
After descending back down I rode the 1000 Warriors route in reverse until I reached the bottom of Transverse Ridge (the north side of Suncrest). If thought maybe I could set a new PR on this hill also so I took my heart rate up to a rather high level and kept it there for the entire climb. I was able to take three minutes off my prior best time.
I was feeling rather tired and was tempted to ride back home the flat way. But after making a brief stop to get some more liquid in me (it was hot in the low 90’s) I decided to stick with my original plan and go up American Fork Canyon, then down the Alpine Loop. As I started the climb, I was feeling in pretty good shape and decided to give it a go to see if I could sent a 3rd PR for the day, something I have never been able to do before. I passed a couple of riders I recognized that had the “Ride for a Reason” jersey on. One joined me for awhile but when I answered his question that it was 3 miles to the summit, he backed off to join his friend. I was checking the time on the mile markers and about 1.5 miles from the top I knew I would be able to set a new record time. I ended up taking another 2 minutes off. So with the 3 new PRs I collectively took 13 minutes off, which I was very happy about.
It was getting a bit cool as I started to descend down the Alpine Loop. I am sure that the temperature was high enough but after pushing my body so hard on three tough climbs, I guess I should have stopped and rested. I did decide to take it easy going down. About 6 miles from home I had a flat on the rear tire. Normally would have been frustrated to flat so close to home but I was so happy with my riding that I just took it in stride.
Here is all the data. You will see that my LT has moved up from my training because I was able to sustain heart rates over 165 bpm for almost an hour. Before I would have been cooked if I tried that. My maximum heart rate for the day was 177, so I guess my maximum heart rate is still around 180. I am not quite sure why I ever let my heart rate go to 177, I guess I got excited near the top of Transverse Ridge with my time.
Lucky Seven Training Rides |
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70+ Miles, 7,000+ Feet of Climbing | ||||||||||
Alpine Loop
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Suncrest
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Trans. Ridge
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AF Cyn
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Squaw Peak | Snow Bird |
Total Ride
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Distance
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8.9 mi
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3.9 mi
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3.5 mi
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8.4 mi
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4.4 mi | 6.1 mi | Dist | Climb | Rolling | Avg. |
Climb
|
2,700
|
1,060
|
1,165
|
2,400
|
1,620 | 2,440 | Mi. | Feet | MPH | HR |
New PR | 23:53 | 57:25 | 50:13 | |||||||
Prior PR | 55:37 | 23:54 | 26:52 | 59:24 | 31:51 | 58:12 | ||||
9/4/09 | 69 | 7,380 | 13.7 | 141 | ||||||
Time | 23:53 | 57:25 | 50:13 | |||||||
HR | 169 | 162 | 166 | |||||||
8/22/09 – 1000 Warriors Race | 95 | 9,500 | 14.6 | 148 | ||||||
Time | 1:06 | 0:26 | 1:40 | |||||||
HR | 160 | 166 | 142 | |||||||
8/14/09 | 80 | 8,840 | 13.3 | 146 | ||||||
Time | 1:01:57 | 0:24:52 | 0:32:45 | 0:58:12 | ||||||
HR | 158 | 155 | 159 | 163 | ||||||
8/10/09 | 102 | 10,900 | 12.2 | 134 | ||||||
Time | 1:06:31 | 0:27:20 | 0:28:44 | 1:05:46 | 0:42:45 | |||||
HR | 150 | 155 | 160 | 157 | 157 | |||||
8/27/08 | 84 | 8,500 | 13.7 | 131 | ||||||
Time |
0:58:24
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0:26:03
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0:26:52
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0:59:24
|
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HR | 159 | 156 | 164 | 167 | ||||||
8/20/08 | 84 | 8,500 | 13.2 | 132 | ||||||
Time
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1:08:01
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0:23:54
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0:30:28
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1:07:20
|
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HR | 141 | 158 | 156 | 155 | ||||||
8/16/08 – 300 Warrirors Race | 96 | 9,500 | 15.1 | 151 | ||||||
Time | 1:04:39 | 27:15 | 1:04:51 | |||||||
HR | 154 | 156 | 155 |
Here is my heart rate chart. You can see I went into the red zone on many of the climbs, especially on Transverse Ridge. Click to enlarge.
Categories: Cycling, Training Log
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