TRAINING GOALS FOR TODAY
Maximum time in aerobars
Minimum time off the bike
Sub 8 hour total time 130 miles
All three training goals were accomplished.
Felt F2 with Di2 53/39 Crankset 11-25 Cassette.
Profile Design Sonic CSX Aerobars
130 miles 10,000 feet of gain almost 4,900 kjs with Normalized Power of 208 watts or 3 w/kg for the 7.5 hours.
North on Pacific Coast Hwy
East on San Luis Rey Bike Path
Camino Del Rey, West Lilac, Lilac
UP Palomar Mountain South Grade
DOWN Palomar Mountain South Grade
UP Cole Grade Road
Lake Wholford, Valley Parkway, Del Dios Hwy, to PCH
PCH to finish in Encinitas
I only stopped twice on the full 130 miles. The two stops were for water only– no solid foods, no nature breaks or anything else. The difference between my rolling time and total time was only 12 minutes. Below I have detailed my two stops which account for 4 minutes and 39 seconds the remaining 7 or so minutes were traffic controls.
My first stop (1 minute and 5 seconds) at Bates Nut Farm (mile 47). I filled one bottle, topped off a half full bottle, downed a bottle refilled it and I was back on the bike.
My second stop (3 minutes 34 seconds) was at Mother’s, the restaurant at the top of Palomar Mountain (mile 67), refilled three bottles with Infinit Nutrition powder , downed a bottle refilled it, said hello to a friend and then was back on the bike. I then rode the next 62 miles without stopping for fluids or anything else. For those that are wondering the mile marker at the top of Palomar Mountain’s South Grade is 47.8
Total bottle count 1.5 bottles to Bates Nut Farm mile 47. I downed 1 bottle at Bates. Then 3 bottles on Palomar Mountain climb. Down 1 bottle at the top. Then 3 bottles to get home. Total bottle count 9.5 24 oz bottles!
I had a good day on the bike. My legs felt strong throughout most of the day. I faded a little on Palomar Mountain but only near the top. One reason might be that I didn’t stop at the store at the base of Palomar to refuel. I had made my refueling stop 8 miles prior at Bates Nut Farm. I rode hard from Bates through Rincon and attacked the climb just when the road kicks up by Harrah’s Casino (lowest elevation point of the climb). Starting the climb in earnest from just past Harrah’s adds one more mile to the already long 11.6 mile climb. This extra mile makes it a 12.7 mile climb 4200 feet of gain AND is in the steepest section (lower half) which can really put the hurt on you …but that’s why I’m out there right?
Garmin Player found here (click on the icon with four arrow next to the turtle and the rabbit slider for full screen view)
Screen shot from Training Peaks WKO 3.o from my 7900 Dura-Ace wireless SRM power meter
Notice the grey line (torque) in the above chart going way above the yellow line (power). I was riding an 11-25 cassette today. In this case the torque line is an indicator of how steep Cole Grade is in certain sections. Cole Grade was featured in the Tour of California on the final stage which also included Palomar Mountain.
Palomar Mountain is slotted in as 9th on John Summerson’s list of the California’s 10 toughest climbs.
All for now…please pass my blog on to your friends.