Cycling Camps San Diego CCSD St Paddy’s Palomar Punishment Plus and more

Posted on March 18, 2013 by REV Cycling Directeur Sportif

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I had a great training ride on March 16, 2013. The St Paddy’s Palomar event has two options A. 68 miles with 6800 feet of gain B. 92 miles 8500 feet of gain but what does an ultra cyclist choose? Option C none of the above 131 miles with 11,600 feet of gain. I brought my REV Cycling teammate Lori Hoechlin, and met a few other endurance cyclists Jim Knight, Bob Bingham and Bob “Rock Lizard” Andrews at the Starbucks in Del Mar. We rode to and from the event and added a few extra miles. Lori had two slow leaking flats and probably worked harder than she needed to on such a long day. I had a great day on the bike. I had great legs and felt like I was holding back all day.

A quick word about the event. It was a fun time with more low key people showing up. No organized start just a steady rolling out of riders. Left to themselves riders know that a wave of 100 riders wouldn’t be safe 5 miles down the road as you climb Lake Wholford. You crossed your name off of a roster at the checkpoints and at the finish. Huge spread of pasta dishes salad and bread at the finish. I would do this event again! Thank you Jo and Rob of CCSD!

I used my SRM power meter to keep my power within preset ranges on all climbs. A power meter is ESSENTIAL for proper pacing in endurance cycling events. I felt great all day having paced my self properly. I am an authorized SRM dealer shoot me an email– revcycling@gmail.com if you wish to discuss purchasing an SRM Power Meter and pursuing a personalized power based training program from from me.

Calories burned 5,500 Calories consumed 2,100 calories in 10 hours

Below is a great shot taken of my by Mike Kurtz

In this picture Skins CY400 compression cycling jersey bib shorts SPY Performance Pink Screws Swiftwick 7″wool socks Serfas Helix tires, Serfas Pro Series cycling gloves, Serfas pink bar tape and Suplest Supzero cycling shoes SRM Dura-Ace power meter and PowerControl 7 – thank you to all of REV Cycling sponsors!

This was also the longest ride in my new Suplest Supzero cycling shoes supplied by REV Cycling sponsor Serfas. I have a full product review coming soon. For now I’m putting in the miles and the hours. This was a long ride of over 130 miles with over 11,000 feet of climbing and lots of time in the saddle and my feet were quite comfortable. Shoot me an email with “Suplest Shoes” in your subject if you have any specific questions. Stay tuned for full product review on Suplest Supzero cycling shoes.

Below are screen shots from Garmin for the map and summary and screen shots from Training Peaks WKO 3.0.

Entire training ride

Lake Wholford great climb bottom half then ran into friend that was having gearing issues and paced her up a bit and then pulled over to adjust her rear derailleur.

Palomar Mountain Lower Section Goal maintain 3 – 3.5 w/kg

Palomar Mountain Upper Section- Goal maintain 3 – 3.5 w/kg

Cole Grade at 90 ish miles into our day I holding back and pacing my REV Cycling teammate Lori Hoechlin who was fading- she recovered nicely for the last 40 miles of the day. Goal maintain over 3.0 w/kg but had to hold back

Week in Review December 5 – Dec 11, 2011

Posted on December 12, 2011 by REV Cycling Directeur Sportif

Week Four of Base Miles (Recovery Week)

Performance Management Chart last 28 days

Ending—Dura—–Dist—- Weight— HR— TSS—- kJ——1min—-5’w—-20’w— 60’w

12/11—–14:24—–237——-155——-143—–516—-7577—-347—–281—206—-179

12/4—— 11:18—–207——-155——159—–529—-7167—-337—–279—-239—–204

11/27——8:39—–151——–155——-157—- 427—-4970—- 466—- 317—-211—-188

11/20——6:14——-99——-155——-154—- 292—-3458—- 468—- 286—-213—-180

This concludes my fourth week of a three-week build and one week recovery period. This week the focus was on maintaining the fitness gained in weeks one, two and three. I rode easy this week so that I would achieve full adaptation from week three. While my hours and mileage were more than last week the intensity was still low. You will notice a significant portion of my hours was spent in the Endurance Zone (lighter Green).

Notice in the graph above how week four has a significant portion of the overall training time in the lower two categories (Blue and lighter Green) My endurance zone is between 165-223 watts. I feel comfortable riding at that intensity.

Above is a graph depicting hours ridden with Bars and mileage ridden by the Line. The increase over the last four weeks has been moderate and consistent.

Above you will see how even though I did more mileage on my fourth week my IF (Intensity Factor) is much lower than any of the previous weeks. This type of building takes discipline and training with a purpose. My SRM Power Meter is the best tool for proper pacing.

Nutrition and rest are two very important components of a successful training program. I use AminoPure after every workout. It ensures I maintain good health as it boosts my immune system and helps me recover quicker.

I also increase my protein intake to ensure good muscle recovery for the next day’s training effort. Interphase from Sportquest has 34g of protein with only 190 calories. If I have been training really hard I make a smoothie before bedtime so I can sleep through the night.

I rode five straight days with no rest days for a total of 14 hours 24 minutes and 237 miles. A little more than three additional hours and 30 more miles than last week. Training Stress Score was down from 529 to 516 and kilojoules was up from 7167 to 7577. Remember the kilojoules is closely related to calories expended. Notice how on the Performance Management Chart my Acute Training Load (stress over 7 days) is up from 72.6 to 79.5 and the Chronic Training Load (stress over 42 days) was up from 39.2 to 47.9. Two items of notable mention:

1. A good 4.5 hour endurance ride in San Diego

2. Followed by another good 3.5 hour endurance in San Diego

Just for fun how about these statistics for the last four weeks of training:

I rode 737 miles burned 24,000 calories, 43 1/2 hours and averaged just over 17 miles an hour.

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SRM 7900 Wireless Power Meter for Felicia

Posted on July 8, 2010 by REV Cycling Directeur Sportif

Thank you to the good folks over at SRM for their great support of my Epic Adventures. Shaun you rock– thank you!! After five years of riding a Power Tap I am finally free to ride any wheel I want. My days of building race wheels with a Power Tap are over! What’s more is I can finally use my Zipp ZEDTech 2’s that have been sitting collecting dust in my garage.

The SRM Dura-Ace 7900 wireless power meter was a breeze to install. It literally took all of 10 minutes to install the SRM onto my 2010 Felt F2 with Di2. I have a spare magnet and handlebar clamp for my TT bike. I haven’t decided whether I will take two bikes to the Furnace Creek 508 this year because I don’t know if I want to have my crew members swap the crank out …but I just might. It will take less than 5 minutes because the head unit mount for the handlebar and the magnet on the bottom bracket will already be installed. Just the crank has to be removed and installed on the other bike.

Tomorrow will be my first training ride with the SRM. It will be a long ride (century plus) on a hot day (100F) with lots of climbing (15,000 feet). I’ll blog about it tomorrow.