Last 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.

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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I have been feeling light on the bike lately, setting new PR records up Suncrest and Squaw Peak in the last week. I decided to give it a shot to set a new PR going up the Alpine Loop. Actually I was headed over the mountain, then up Suncrest, before meeting Anne for the regularly scheduled Utah Velo ride. I ended up with a total of 72 miles today, that coupled with going all out yesterday to set a new Squaw Peak PR, I guess I just didn’t have quite enough left on the Alpine Loop. But I did get my best time this year.  I kept my heart rate between 158 and 162 for most of the climb, but did take it into the 170’s for the last 1.5 miles.

Categories: Cycling, Training Log
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Many people use heart rate zones to do their training.  I wrote an article on the subject and how there are several approaches, including some simple 3 zone approaches and more sophisticated four or even five zone approaches.

My Polar heart rate monitor software allows you to setup what it calls sport zones.  The default is 5 zones all based on maximum heart rate, with the maximum intensity zone defined as 90-100% of maximum heart rate, hard intensity zone of 80-90% of maximum heart rate, and so forth.  With a maximum heart rate of 180 bpm, that would give me a range in the maximum intensity of 180 x 0.9 = 162.  On a recent 95 miles race, with 9,500 feet of climbing I used my Polar HRM and had reset to use the defaults.  But the 7 hours during the race showed 2 full hours in that red zone.  Since this red zone should be above your Lactate Threshold, it indicated that such a range was too wide.

One heart rate zone calcualtor that is more sophisticated because it also uses your resting heart rate.  You calculate the difference between your resting heart rate and maximum heart rate.  For me that is 180-45 = 135.  Now instead of using just 90% of maximum heart rate, you use 90% of that difference plus your resting heart rate (0.9 x 135 + 45 = 167).  That small change from using 162 and 167 results in a reduction of time in that recent race from 2 full hours down to 45 minutes.  Use this handy calculator to use this approach for your own zones.

Today I needed to take my bike into the shop to have the steerer tube slightly cut because when the Trek Store built up with the new frame, they didn’t cut it quite enough so the LBS needed to add a spacer on the top of the stem.  I thought this would be a good chance to do a time trial up Suncest.  All my other times up that hill were part of a long ride, including the recent Warriors race.  It took me 21:15 to make the climb, more than two minutes faster than my previous best.  I was in the “red zone” for 16:30, or most of the climb.  I had an average heart rate of 166 during the climb with a maximum of 176.  That indicates two things.  One that my maximum heart rate is indeed close to 180 and that using 167-180 bpm as the “red zone” is about right.  Below is the heart rate curve from the Suncrest time trial.

Categories: Speed Workout, Training Log
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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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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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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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