The Spanish dollar (also known as the piece of eight, the real de a ocho or the eight-real coin) is a silver coin, worth eight reales.  But I think of pieces of eight as a way to piece together a ride from our Utah home using 8 different climbs and at least 8,000 feet of climbing and 80 miles.

Today I did another Pieces of Eight ride and it was my first big ride on my new bike (at least a new frame) and one of my last big training ride before the 1000 Warriors race in one week.  I wanted to get in a ride that went up Snowbird, the final climb on the race.  The race is 95 miles, but the last 50 has most all of the climbing.  I decided to ask Anne to drive me up to the bottom of the Alpine Loop so I could ride the last half of the route since I wanted to focus on climbing.  I started to ride at 8:41 am and it was still a bit cool but I started right out with a climb so it was fine.  It took me 1 hour and 2 minutes to reach the summit, better than my long ride last Monday and more then 2 minutes faster than the 300 Warriors race last year.  But on the race I had already ridden 45 miles to get to the start of today’s ride.  It was then a fast decent down American Fork Canyon.  I was interested in how the new bike would handle.  It handled very well, just as good as my Madone 5.9 frame and probably a bit better.

I followed the route for the 1000 Warriors ride and timed myself going up Suncrest.  Again my time was faster than my race time last week.  I was feeling good as I made my down into the Salt Lake Valley and over to the beginning of the Snowbird climb.  I was worried about this climb because it is so difficult, more than 6 miles with no plateaus to catch your breath.  It is especially brutal at the end of a 95 mile race.  Even though I was only at mile 43 when I started the steep climb, it was still very difficult.  But my climb time was more than 6 minutes faster than my race time from last year.  I am sure most of that was less miles on my legs.

At the summit I turned around to trace the route backwards.  That meant climbing the tough Transverse Ridge.  With over 7,500 of climbing already on my legs it was not a pleasant experience and my time showed it.  At the summit I stopped to get water and gave Anne a call.  Since we have a 50 mile ride tomorrow, with a lot of climbing, I decided I wanted to keep this ride down to 80 miles. If I biked back home, even skipping American Fork Canyon, I would have ended up with 95 miles.  She agreed to meet me at the Bike Peddler, which allowed me to finish riding with 80 miles and 8,840 feet of climbing.

This table shows how my ride today compared with similar rides on the same hills during the past year.   Someday I really need to switch to a compact crank.  Doing these hills with a double crank is getting too tough.

Categories: Training Log, Warrirors Race TofU
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Anne and I went for a 4.5 mile run this morning.  She was going to have lunch with a friend so there was no time for cycling together today.  I thought it would be a good day for some interval training.  The weather is getting warm and I knew that it would be in the high 90′s today. so I did not want to wait too long.  Around 11:00 am, I headed out on my single bike for the loop I have done before.  I did not have aerobars on the bike right now and did not want to bother to put them on just for this speedwork since I need to have them off for the race next month.

The good thing about doing speed work on the same course is you can compare your times between days.  Since cycling speed is greatly affected by the wind, I have a loop course with each of the four intervals after I make a right turn so the wind should average out.  I felt I did very well today, even though I did a speed workout two days ago running.  I was able to get my heart rate up to a high level during each of the four 7 minute intervals, averaging around 165, with a maximum heart rate of around 172.  With interval training you want to push your heart rate well above your lactate threshold.  The recovery portion is such that you get your heart rate back down before the next interval.

This chart shows my heart rate and speed.  The course is not completely flat so you get some varations in speed during each 7 minute interval, but the total climb is only 400 feet for the whole loop.  Notice how the heart rate goes up quickly at the start of each interval and stays in the red zone and how I slow down enough for the rest portion to get my heart rate down below 130.    Click on the graph to view enlarge.

I record the data on my Polar heart rate monitor so I can compare each workout with the same course on other days.  Even though I was no using aerobars today (which would account for another 1 mph) I did well compared with prior workouts, especially getting my heart rate up high, which I find hard to do on a flat stretch.

Categories: Speed Workout
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In a prior post I reflected how I thought I was climbing much slower than last year.  But then my son pointed out that my time on Saturday up Mt. Diablo would have put me in 3rd place for men 60+ in the Mt. Diablo Challenge race last fall.

I did some additional research on the subject of how to be a faster climber.  There are three keys including 1) mental attitude, 2) light body weight and 3) smart tactics.   While some cyclists will want to avoid some tough climbs, I seek them out.  My weight is also down, although not as low as it was last fall when I was getting ready for the Everest Challenge.  So what is left is tactics.  Here are a few that I am thinking about:

Use the right gearing

I do almost all my cycling with a double crank.  Although I have put on a 12-27 cassette, it does not seem quite enough on some of the real steep hills.  Sure I am able to make it up every hill, but when the grade gets too steep, my cadence really dips.  If a pro cyclists goes up in a 39/21, with their speed of travel, they may have a cadence of over 80 rpm.  It has been shown that while climbing, a cadence of 80-90 will result in a faster climb time.  The slower you climb, the lower the gearing you need to keep that type of cadence.  It is time I move to a compact crank. With the ability to use a lower gear that will give me the option to remain seated more.  I know when I stand my heart rate climbs.  Although I find standing frequently a help with my legs, too much standing would not lead to the best time.

Avoid Going too Hard too Early

Last Wednesday I did a climb up Henry Coe with some cycling buddies.  Fairly early in the climb I was taking the pace up to see who was going to be able to hang with me.  My pulse rate was now over 170, well above my lactate threshold.  Since one other rider kept up, I had no choice but to keep the pace to see who would last the longest.  He finally dropped off the back but I had to keep driving long enough to form a gap.  But by then I was too expended and my overall time suffered.  I was surprised at the end of the climb that he was only a minute behind me.  You can see this on the attached series of charts, the top one being last week and the other two from an actual race on the same climb during the last two years.  Click on the chart to view enlarged.

Of course I would never expect my time on a ride with some friends to ever be as fast as an actual race where I make sure I have fresh legs and I give it all I have for just that one climb.  However I feel that if I had kept my heart rate down a bit earlier in the climb and then took it up late in the climb I would have finished faster.

Doing Speedwork

One thing I have done in the past is doing some speed work, both intervals on the flats and hill repeats.  That is significantly improved my performance on a long climb.  Although you get some benefit of just climbing certain hills at a hard pace, one should not ignore the benefit of repeats, with short recovery periods in between.  See my article on speedwork.

Cross Training

When I was training for marathons, it not only kept my weight down, but I believe it made me a faster climber.  I started to get out of running for the most part over the last year, due to some issues with my knees.  But I met a guy on our 10 day bicyle tour who also ran the Boston Marathon and he gave me some information one what was causing my problem so I started some exercises to stretch my IT band.  The issue seems to be solved so I have been increasing my running again.  Yesterday I did a 4.5 mile run, with 3 miles at a tempo pace.  On those three miles I was averaging an 8 minute pace.  Not very fast considering I use to run a marathon at a 8:20 pace.  However it was fast for my conditioning because I woke up this morning with sore legs!  Although I don’t plan to run a marathon again anytime soon, I do plan to take my running back up to at least 25 miles a week and add in some interval training.  All cycling and no running makes Franz a dull boy.

Categories: Training Program
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Now that we finished our 10 day long bike tour, I decided it was time I get more focused on improving my climbing speed.  John and I have the Tour of Utah race next month and with 100 miles and some long and step climbs, I need to get my climbing speed back up to a strong level.

On Tuesday I went on the mountain bike, which is always a tough climb.  But my first chance on the road bike was Wednesday, up Henry Coe.  I was riding toward the front of the pack and decided to take my heart rate up to a high level and see if I could hold it.  Even after taking it over 170 bpm, one rider, Jim W, stayed with me.  I figured that if I could hold that pace long enough he would fall off, which is what happened.  But I was so wasted after that that I had to lower my heart rate to finish the climb.  It was not the best way to set a good time up the hill, but it was a good training exercise.  Here is the heart rate graph.  My total climb time was 6 minutes slower than my best time last year (set during a race), even taking my average heart rate to 163 for the climb.  For each graph below click it to see it enlarged.

The next day was the weekly Metcalf Mauler ride.  This week we went on the tandem and we pushed the pace all the way up the hill.  Our total time was about 1 minute slower than our best time set last year.  Here again is the graph.

On Friday John and Jeff were visiting.  They joined Anne and I, all on single bikes, for a 33 mile ride around the reservoir.  Not much climbing that day and I really needed the rest.

On Saturday, John and I went to join a club ride up Mt. Diablo.  Anne and I had done that same hill on the tandem last April, but this was a chance to see if I could break an hour on my single bike.  As soon as we went by the start point at the South Gate, we picked up the pace.  Soon after that a rider came by us and John jumped on his wheel. I kept focused on my heart rate, knowing that I needed to keep it below 160 in order to be able to keep the pace for a whole hour.  My legs felt trashed from the other days this week of climbing hard.  I was keeping track of my feet per minute climbing rate and after about 40 minutes I realized it was unlikely I would break an hour on the climb.  It was exactly one hour when I reached the bottom of the very steep final narrow road up to the parking lot.  I ended up making the climb in 61:52., about 20 minutes faster than we had done the same climb on the tandem earlier this year.

John was using one of my Polar 625X heart rate monitors so I had a chance to download his data.  I put both graphs together below.  It is remarkable how close we were in terms of heart rate.  Kind of like Father, like Son.  Since John had gone ahead of me his was not quite sure where the top was and had stopped at a parking lot at the bottom of the real step final section, so his actually time would have been closer to 58 minutes.

I think that is enough hard climbing for the week.  I need a day or two to recover.

Categories: Training Log
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It seems like a long time since I was able to get in a week of exercise that I consider very good.  It seems to have been a long lull, with the cycling accident on April 8th (week 15 on the chart below).  Then the travel to Washington State, Utah, Atlanta and Florida.   Although I was trying to get in some exercise while traveling and while recovering, it was not at the level I usually can do and much of it was on a bike trainer.

After returning from Atlanta (week 20), we started our crash recovery course on cycling, quickly getting ready to a Century ride that Saturday.  It was the first time for quite awhile for both Anne and I to reach 200 miles of cycling in a week.  The next week should have been much better than it was, but the long ride we were planning on that Saturday turned out to be short due to very cold condition. But for this week (week 22), I biked nearly 400 miles.  Yesterday was my first time to cycle without any splint on, and it worked okay.  I went on the long distance training ride with the club (Anne could not join due to a conflict).  The 115 miles seemed not too difficult, but I did have a hard time to keep up with the guys I usually can hang right with.  My climbing is slowing coming back but I still have a ways to recover.

If I look at the accumulated cycling miles over this year, compared with prior years, the fall off is quite apparent.  From being ahead of any prior years, I have fallen back, well below last year.

Due to issues with my knees, my running has been very moderate for several months now.  While traveling, I did run more than I had been, but it is still at a relatively low level, never getting more than about 16 miles in a week.

My weight had climbed as my cycling at declined, but it is now finally coming back down, which is good news.

Categories: Training Log
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On Friday I went to the doctor and he said my broken left thumb had healed well. He wants me to continue to use the splint for another two weeks but I was lucky to get a new splint. This one is made of neoprene and is much more flexible. I tried it out on a bike ride on Saturday and it was much easier to bike with than the old hard splint I have been using.

Categories: Training Log
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It was six weeks today that I fell near the end of a bike ride.  It was not the first time I had a cycling accident but it has been several years since the last time and the first time I ended up with an injury that has taken this long to recover from.  Last week, after 5 weeks of wearing a splint, I finally made my way back on my road bike.   Then last Saturday, Anne and I, completed a flat century ride.  This week I finally made it back on to the tandem, which we rode yesterday and today.

So in celebration of getting to the 6 week mark when bones are suppose to be healed enough, I decided to go on the night ride up Henry Coe, the very same ride when I had the crash 6 weeks ago.

Over the past week I have learned to ride well enough with my left thumb held out by the splint. I just can not shift the front derailleur without reaching over using my right hand.  Braking with the left hand is also an issue, so I have been doing mostly flat riding and just braking with my right hand.  But enough waiting already and I felt okay to do a ride with a significant climb.

About 6 of us showed up for the ride.  With this group I can usually push the pace enough to drop most all of them.  But today I could not.  Taking my heart rate up much higher than I usually do during a climb kept me in front of most of the riders, but not a couple of them who went out ahead.  During the lower section of the climb I was above 170 bpm, going as high as 176.  In this type of group ride I usually never go above 165.   But this higher heart rate is usual when I have been off the bike for awhile and have not been  pushing the pace and climbing.  It seems that at my age, my cardio system declines faster than my legs.  When I am in shape and climbing the legs become the limiting factor, but tonight it was the heart and lungs.  But just as the cardio system declines faster, it also recovers faster so I am confident that with some more work, I can regain my conditioning.

Descending down Henry Coe was a bit problematic.  I can easily brake with my right hand (rear brake) but bicycles are meant to be used with two brakes.  So I had to keep the pace at a much slower decent and even then I did use my left hand somewhat to brake, but I could not wrap my left thumb around the bar when in the drops.  It has kind of made me off balance and I found that I was pushing the inside of my right leg against the top tube, I suppose to get more rigidity with the left fingers pulling on the brake without the left hand with a firm grip on the bar.  With the slower pace, I felt fully confident during the decent.

We have four weeks before out 10 day bicycle tour across the state of California.  I am now confident we will be ready.  Completing the ride up Henry Coe was exactly what I needed to get my confidence back again.  And yes, the spot where I went down last time, I made that turn REAL SLOW.

Categories: Training Log
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I am off to Death Valley tomorrow do to the Death Valley Double on Saturday.  If I finish the event, it will be the first time that I biked 2,000 miles and climbed 100,000 feet by the end of February.  Although it is not quite up to my aggressive training plan, it is still more than I have done in the past.   It is not often that at an age of 60 that you reach a new milestone in sports.

Categories: Training Log, Ultra Cycling Events
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The Death Valley Double is this Saturday.  It has been difficult to get ready for a double century that takes place so early in the year.  With vacations in November and December I was not able to really get much biking in until January.  Two weeks ago some of our kids and grandkids were visiting and I wanted to spend more time with them.  Then this February had many rainy days.  Last week I was finally able to get in a lot of miles, over 350 of them.  I did a long 112 mile ride last Saturday. I felt like a slug because it had a lot of climbing, but I did make it without much stopping.  Although my accumulated miles so far this year are not quite what my training program called for, it is higher than the last two years.

I was not able to get in a real long ride, like 130 miles, but I did some long rides on Thursday, Friday and Saturday that hopefully accumulated had a similar effect.  You can see on week 7 that I was only able to get in a 52 mile ride, but at least on last week I got closer to my training plan.

As I mentioned, I felt like a slug on Saturday.   When I looked at my average speed over the 112 miles, it was not too bad considering the 8,700 feet of climbing.  In my training log I have a lookup table that shows my overall  effort when I consider average speed, climbing and total distance.  By averaging 14.7 mph, I did get a “fast” grade for the ride, even though I could not keep up with the lead riders the second half, as I could last year.

Today it was raining all morning. I had already taken a day off yesterday so I felt I needed to get back on the bike.  I went to the bike shop and bought some fenders to put on my old bike and then headed out to do some interval training.  It took me so long to get the fenders installed that the weather had cleared and the roads were mostly dry.  I have a course for interval training and measured how I did compared with similar training last year. I could not find my heart rate strap so I was missing that data, but overall I did okay, although not quite like last year.  It is a circular route so only the total can be compared with the winds different each time I do it.

Categories: Speed Workout, Training Program
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In 2008 I biked more miles and climbed more feet  than any other year in my life.

About half of my cycling miles were on the tandem with Ann.

In 2008 I did not run any marathons or even half marathons.  My running was lower than any year this decade, I believe.

I completed these events in 2008.

	Event	State	Date	Sport	Distance / Climb	Difficulty
	Mega Monster Enduro	CA	2/8	Cycle	100 mi race
	Training Ride	CA	3/8	Cycle	140 mi/12,800 ft
	Solvang Double	CA	3/29	Cycle	200 mi
	Triple Crown Ride	CA	4/13	Cycle	138 mi/10,300 ft
	Tierra Bella Century	CA	4/19	Cycle	126 mi
	Devil Mountain Double	CA	4/26	Cycle	205 mi/20,000 ft
	Davis Double Century	CA	5/17	Cycle	200 mi
	Sierra to the Sea	CA	6/14-21	Cycle	500 mi/10 days
	Taste of Death Ride	CA	6/28	Cycle	113 mi/12,500 ft
	Ulcer Century	UT	8/9	Cycle	111 mi
	300 Warriors	UT	8/16	Cycle	99 mi/14,778 ft
	Cache Valley Century	UT	8/23	Cycle	200 mi
	Utah Velo Century	UT	8/29	Cycle	100 mi
	EC Training Ride	CA	9/6	Cycle	135 mi/12,800ft
	EC Trial Rides	CA	9/13-14	Cycle	174 mi/18,260ft
	Everest Challenge	CA	9/20-21	Cycle	206 mi/29,030 ft
	Furnace Creek 508	CA	10/4-6	Cycle	508 mi/35,000 ft

Categories: Training Log
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