2010 Hell’s Gate Hundred- Ride Report

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ELEVATION PROFILE
GARMIN DOWNLOAD HERE AND PLAYER HERE
PERFORMANCE MANAGEMENT CHART

My finishing time 6:55 good for 5th place.  I was off course for 44 minutes leaves 6:11 total time and 6:07 ride time.  I had a good day on the bike. The 16 mile Daylight Pass climb is a good one!! Bring some low gears for Artist Drive!
OFFICIAL RESULTS AND REPORT HERE

I arrived at the Furnace Creek Ranch shortly after 1am on Friday night.  Yes, another long day at the store.  It was Good Friday and the store was packed.  It’s good for business but bad if you are an Ultra Cyclist racing a 100 miler the next morning and still have to drive 6 hours to get there.  I closed the shop doors at 7:45pm, got something to eat and got on the road.  If there is a silver lining of traveling late it would be that traffic isn’t as bad on the 55 North, 91 East and 15 North freeways after 8pm.


BIKE– Sasha– Cervelo Solist SL with Zipp 808 Powertap with Continental Competition tubulars.– then Easton Orion II with Power Tap Standard Chainrings 53/39 and 11-23 Cassette.

CLOTHING- Skins compression tights, Bike Religion Short Sleeve sleeve and AdventureCorps cool armsleeves.

Once I arrived I had to go through the usual  routine of setting up the bike, laying out my clothes and nutrition.  My best guess is it was around 2am when I shut off the lights and closed my eye lids.  If you follow my blog you may know  from my previous posts that I wake up everyday between 4-415am.  Which means I had  been up almost 24 hours by the time I hit the rack.

Why am I spending so much time talking about this?  Well because…I OVERSLEPT the morning of the event.  I was so tired I slept until 6:02 am when my roomie woke me up.  Even with the prep I did the night before I still couldn’t get out to the start until the 6:30 wave.  I lined up with only a couple of familiar faces.  I recognized Jennifer Scharf, and Marcus Edvalson but that was it.  I usually like to leave with the first wave when I do double centuries since most of the fast guys are in the first wave.  But this was a century and I didn’t know anyone.

We take off from Furnace Creek at a really good pace.  It’s Troy (I find out at the finish), Jennifer and me off the front in a very short period of time.  Then the unthinkable happens — I flat.  I was only 7.5 miles into the event and only 29 minutes elapsed time.  I was riding tubulars and wasn’t carrying a spare tire.  I know shame on me.  But honestly, I have gone thousands of event miles riding my tubulars and I haven’t flatted.  The tires I was using were only one Double Century old.  I used them on the Death Valley Double Century- Southern Route. Race report here I sat on the side of the road and tried to figure out what was wrong because there was no way I flatted.  I was eventually sag’d back to the hotel and switched out my wheels, switched out my cassette and then was dropped off at the point where I flatted.

That ordeal cost me  44 minutes off the bike.  It was now 7:43 am and I was only 7.5 miles into the event–remember I started at 6:30am.  Urg!! My chances of “winning” were gone.  Now I needed a new goal.  I needed something to motivate me.  I thought I want to pass 50 people from this point and before the summit of Daylight Pass (the featured climb).  My mission was to pass 50 riders in the next 44 miles and 6,000 feet of climbing.

ARTIST DRIVE LOOP


Artist Drive was amazing.  The climb was steep but the scenery was awesome.  It was well worth the effort.  I had no idea that this road even existed.  It’s so close to the Furnace Creek Ranch that you can ride out and back and have a great ride in a couple of hours.  The descent had a lot loose rock so I really couldn’t bomb down it but the twisty parts were really fun.  It is definitely a very cool addition to the ride.

I was passing people on Artist Drive as they suffered on the 10-12% ramps.  I started counting 1…2…3… I pulled into the checkpoint to see Elizabeth and Steve Barnes and posed for a few pics.  But then back on the bike and back on with my mission. I  finished the loop and got back on Hwy 127 and 7…8…9…passed more riders.  I was riding well and thought to myself “this is going to be a great day on the bike!”
I rode past Furnace Creek Ranch on the slight downhill and motored to Daylight Pass Rd.  17…18…19…I was reeling them in. Along the way, I saw Dean K on the eliptigo. I thought wow that must be tough.  I’m so lucky to be on the bike 😉  I made the right turn onto Daylight Pass Rd and see a SAG vehicle.  I refueled and saw Marcus.  Oh good, I was making good time since he left in my 6:30 wave and I caught him.  I kept the intensity pretty high on the bottom of the climb and I was passing riders “left and right”.   I was well over 40 riders that I had passed and I stopped counting.  It’s obvious to me that I will accomplish  my goal of passing 50 riders.  Ok what’s my next goal?  Just keep pushing and something will come up.
DAYLIGHT PASS





I reached Hell’s Gate and saw Picachu and his Adobo Velo club members. Thank you guys for volunteering. I’ve done the 10 mile climb and there is still 6 more miles to go. I refuel and leave quickly.  Up the road I’m zoning out when a rider passes me and I decide to jump on his wheel.  I had been gradually slowing down and this rider helped me ride faster.  This rider was really strong.  As I was watched my power in the low 300 watts I was beginning to doubt whether I could stay with him.  It was hurting me and being 12 miles into the climb didn’t help either.  I let him go.  As I reached the summit I saw him sitting at the checkpoint. I waved over to him and rolled through that checkpoint. Actually, I think it was more of a water stop.  I don’t really know because I didn’t stop on either leg, outbound or inbound.
Rhyolite Checkpoint

On my descent towards Rhyolite I realized it was quite chilly at elevation.  I was expecting riders to be heading back by now but I didn’t see anyone.  This was a good sign.  As I approached Rhyolite I started to see the first few riders were now heading back.  I counted 1…2…3…4…ok it looks like I’m currently running between 12-14th.  I make the turn off the main road towards the ghost town and see a tandem exiting.  I’m thinking damn they are   miles ahead of me.  But there is a long climb to get back up and over to Death Valley.  A fast turnaround at the aid station and I can catch the tandem on the climb.  I now have a new mission.  CATCH THE TANDEM FOR THE DESCENT BACK INTO DEATH VALLEY!

From Rhyolite to Daylight Pass Summit

I refuel very quickly in Rhyolite and boogie out of the checkpoint.  I want to catch at least 5 riders on this climb.  It’s a milestone goal to help me achieve the greater goal of catching the tandem.  I’m working as hard as I can without blowing up to catch that tandem.  Of course, this is all relative since I’m starting to feel really fatigued.  And then I see it …we are less than a mile from the summit.  I turn myself inside out and I’m almost there.  They reach the summit before me and I’m hoping they will pause just enough to put on jackets or something for the descent.  YES! They are doing just that and they are still there when I crest.  I have about a minute to catch my breath and then down we went.  In less than 12 miles, 9 of which were on a climb, I have made up 3 miles on the tandem.  Go Vireo!!
The tandem I drafted on the 16 mile descent.

The descent was fast.  We were moving at 40 plus mph.  At one point we hit a top speed of 46.2 mph.  With 5 miles left of the 16 mile descent we catch Troy who was in my 6:30am wave and who had set a hard pace at the start.  I’m now feeling satisfied with my effort for the day. Troy and I stayed with the tandem until the finish.

My total time was 6:55.  I know from my Power Tap that I spent 44 minutes off the bike with the flat issue.  So my total time is 6:11 (6:07 rolling and 4 minutes at the various checkpoints).  The winning time was 6:31.  Yeah I would have crushed it by 20 minutes!


Overall I loved the event.  This new route showed me parts of Death Valley I was never exposed to before.  Artist Drive was a nice treat.  Also knowing that there is a 16 mile climb just 11 miles from the Furnace Creek Ranch is very good for future training.  I’ve been doing the spring and fall double centuries since 2003 and I often wondered “what else is out here?”.  I like the diversity of this new century route.  Great climbs and being able to see riders continuously throughout the route are great bonuses.

I haven’t done many organized centuries since 2004  because my training consists of solo centuries as I get ready for the 508.  One reason I like doing doubles is so I can work on my nutrition strategy and of course my pacing.  But this year my training time, and racing time are both limited.  I’m really enjoying doing century routes instead of doubles.   One reason would be less gear needed for a century as opposed to a double.  I don’t need lights, and the staff doesn’t have to work the course for 18 hours.  As far as training, riding a fast climbing century has plenty of training value and stresses my system just enough but yet I can recover possibly overnight and do another hard century the next day.

Another reason I’m diggin’ centuries this year is I’m actually hanging out at the finish line and meeting riders and hearing their stories of their journey.  When I finish  doubles I am completely spent, as I should be, and don’t have the energy to be social.  I’m usually off in a corner just trying to recover from the 11 odd hours of punishing my body.  You know riding a bike is supposed to be healthy but when I first finish my doubles I swear nothing about it feels healthy 😉

As always I am open to questions about my ride and welcome comments on my blog.  Thank you for visiting my blog.  I’ll be riding the Mount Laguna Bicycle Classic on April 17th.

The Towne Pass Century Plus- 148 miles 13,500 feet

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GARMIN DOWNLOAD HERE AND PLAYER HERE




PRERIDE PREP


On Sunday AFTER the Hell’s Gate Hundred.  I awoke pretty tired from the tough century the day before.  I don’t know why I have been starting these epic rides so late in the morning.  My prep consisted of:


Breakfast– hotel room coffee (can never get a good cup)  a bagel with peanut butter.  Note to self — I need to buy another cheap toaster to take on the road with me.  


Clothing- My Bike Religion kit made by Santini.


Flat Repair-  4 tubes, 2 CO2’s and a Frame Pump


Fuel– I made two bottles of Infinit Nutrition for the bike and I also made 100 oz of Infinit Nutrition for my Nathan Synergy Hydration Pack.  It is a dual chamber pack where you can have fuel in one and plain water in the other.  I don’t carry plain water so it’s ALL fuel when I use it.  

I rolled from the Furnace Creek Ranch at 9:30am .  I saw my buddy Steve Barnes, Race Director for Everest Challenge, with his son on their ride.  I think it’s awesome to see a father and son riding together.  I can’t wait until my son is big enough to do a trail-a-bike and then the tandem.  I said hello and rolled on.  I saw Chris Kostman, Race Director for AdventureCorps,  and Jeff Bell who came alongside in the van.  I had a little bit of a tailwind as I rode to Stovepipe Wells.

STOVEPIPE WELLS

I stopped at the general store and picked up a box of Fig Newtons and three cheese danishes– more on that later.  I had a sweet tooth on Sunday 😉  I wasn’t  fully recovered from the almost 4,000 kj effort on Hell’s Gate Hundred the day before.  If you are doing this ride unsupported there is a water fountain on the outside of the building next to the bathrooms.

TOWNE PASS FROM STOVEPIPE WELLS



I have  always been curious what the Towne Pass climb would be like from Stovepipe Wells.  I thought about Steve Born and his double 508 and how he felt on this monster of a climb.  The stats are daunting  17 miles and 5,000 feet of gain.  What’s more is the sustained sections over 8% and I would estimate sustained sections over 9%.  I was climbing in a 53/39 and 11-23 cassette and found myself standing much more than I like to.  It was/is a very hard climb.  I kept an eye on my Garmin 310XT and found it to really accurate.  Every time I passed an elevation sign the elevation on the Garmin was REALLY close.  I am very comfortable with the elevation data I received Sunday from my Garmin.

The last 1,000 feet of gain were quite cold.  I was wearing my Bike Religion long sleeve jersey unzipped.  When I reached the summit I put on my Showers Pass jacket, ate one of my cheese danishes and began the descent back into Death Valley.  Since it was a very hard climb guess what?  It was a very fast descent!  I was on the brakes and still reaching 55 mph.  On the descent I also had some Fig Newtons.  About 9 miles into the descent I stopped at a ranger station.  I used the restroom and refilled my one bottles with water.  I didn’t make another fuel bottle because I had made my bottles concentrated for multiple hours of sipping.

EMIGRANT PASS




Starting at about 2200 feet I began the climb up Emigrant Pass.  13.7 miles and 3100 feet of gain.  This climb is hidden away off the main road.  You really feel like you are somewhere other than Death Valley.  I wouldn’t call it scenic but I would call it striking.  The road twists and turns and again you are greeted with steep sections of climbing.  It was a little colder in this canyon-like climb.  I also like the way the road seemed to have been blasted through just to get to the other side.  I like this climb and would like to do it again.  The top levels off and it gives you a chance to spin your legs out before beginning the final 500 feet of gain to the “summit”.  I put summit in quotes because you will continue to climb after reaching the Emigrant Pass elevation sign.  I stopped at the summit and had a cheese danish put on my Showers Pass jacket and began my descent.  As I mentioned before you climb a little more up some really steep ramps.  The descent off of this climb took over an hour.  I was riding 23c tires and there is a long section of dirt and loose rock.  The “road” is pretty tore up but with patience and caution you will make it safely down to Panamint Valley Road.

As I approached the right turn onto Panamint Valley Road a white Ford van with tinted windows stopped alongside the road and appeared to be waiting there.  I thought what if this is some wacko out here looking for some kicks.  It turns out they thought I was the wacko for riding “out there”  Their questions were “Dude! Where the hell did you come from?” “Where the hell are you going?”  “Where is home base?” Meanwhile the girl in the front seat sat there with her jaw dropped listening.  Yeah it was cool to shock them a little. 



Next a 14 mile “transition” to the last climb of the day.  The road has a little bit of climbing but I was aided by a little tailwind so it was all good.

TOWNE PASS FROM PANAMINT VALLEY



Now the last climb of the day.  11.2 miles and 3,400 feet of gain.  It was still daylight as I began the Towne Pass climb.  Just as I was about to make the right turn from Panamint Valley Rd to Hwy 190 I feel my rear wheel get spongy. I begin to change the flat and the first tube doesn’t hold air.  Is it possible that the tube is punctured?  No it’s actually the valve isn’t working right.  Ok pull out another tube and this one works fine.

The climb is gradual at the beginning and then really ramps up.  The views are spectacular if you care to look behind you into the valley.  You can also look over your shoulder as the road turns every now and then.  The climb is very hard even on a good day.  There are sections of sustained 9% average grade.  There is one sign that says 9% for six miles and I believe it.  That 11-23 cassette was really kicking my ass but I pushed on and just reminded myself that I need to put in the work now to be stronger for my events this summer and the Furnace Creek 508 in October.



I continue to work hard and finally reach the summit. I put on my Showers Pass jacket, eat my danish and begin my descent.

Incidentally, just past the summit sign the mile marker you are looking for is “69” just a little factoid for you. 



Now for the fun part–  I was going so fast on the descent down into Death Valley.  I held speeds over 55 miles an hour for over 10 minutes.  I reached a max of 63 mph and could have gone faster.  I’m in my own little world listening to good music and flying down the mountain enjoying life.  It was awesome.   You know what’s weird?  When I “slowed” down to 40 mph I felt like I was standing still, almost like I could dismount and walk away from the bike.  Anyway, as I slowed this car pulls up next to me.  There is a gentleman driving with his two boys — each under 10 years old.  They are waving a frame pump at me and I’m thinking “Hmm that looks familiar.” The driver says to me “We saw the pump fly out of your Camelback and picked it up.  We’ve been trying to catch you going 70 mph and still couldn’t catch you.  Man that’s impressive”

STOVEPIPE WELLS TO FURNACE CREEK



I decide not to refuel at Stovepipe Wells and continue on to Furnace Creek.  Just as I begin the little climb out of Stovepipe Wells I feel I have ANOTHER flat.  Wow how lucky am I not to have had the flat on the 60 mph descent on Towne Pass.  Once the flat was changed I’m back on the road dealing with one of my favorite parts of cycling — a freakin’ headwind.  It was really blowing right in my face.  I thought about the windstorm in the 2009 Furnace Creek 508. 


Having finished that race and  survived 60 mph headwinds any other headwinds just aren’t that bad..  Nonetheless, these winds were bad and they were kicking my ass.  I later found out they were blowing steady over 22 mph with gusts in the 30’s.  I was tired and hungry and racing to reach Furnace Creek before 9pm because that is when the restaurants close.  I didnt make it.  I was averaging 9 mph just trying to keep the bike moving.  Which of course is better than 7 mph from the 2009 FC 508. Going that slow it is easy to get blown off the road and that’s what happened a couple of times. Notice how slow I’m going the last 6 miles — 8-9 mph!

FURNACE CREEK

I literally kissed my car when I got in to the Furnace Creek Ranch.  All the resturants were closed  it was 9:18pm when I tried to get into the restaurant and they replied with a very unsympathetic, “No”.  I ended up eating at the bar.  The dialog was:


The bartender said, “We have a turkey sandwich, a ham and cheese sandwich, and a salad”  
I said, “I’ll take one of each”.  


Next time I see him he has a bag full of food.  I say, “It’s for here not to go”  
He says, “Oh when you ordered one of each I thought  you were ordering for a couple of other people.”  
I said, “No, I’m just hungry.”

Final Stats — 147 miles with 13,500 feet of climbing.  13,000 in the first hundred.  

Just the climbs would be 12,000 feet of climbing in 80 miles!

Hell’s Gate Hundred- Done!

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Wow what an awesome ride.  The Hell’s Gate Hundred exceeded my expectations!  100 miles with 8.500 feet of climbing!  Artist Drive was a pleasant surprise.  I didn’t know that loop existed and it was very cool.  The Hell’s Gate climb that went on and on to Daylight Pass– 16 miles about 4500 feet of gain– niiice!!

I’m very happy with my performance.  I had a couple of issues early on but then had a great ride afterwards.

 I’ll post more later but I just wanted to drop a quick post.

What’s next for the Red Eyed Vireo?

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I’m trying to decide if I should do the Hell’s Gate Hundred ,an event put on by AdventureCorps, on April 3.  I love doing their events because:

1. they are in Death Valley and
2. they are professionally run from the race director to the volunteers.

What’s holding me back?  Well I’m already doing the Mount Laguna Bicycle Classic on April 17th (my pre-ride here) and I’m supposed to work weekends- or at least one of the two days.

Here is the graph looks challenging and fast.  I’m 100% in but what will work say?  Stay tuned….

Sunday Lake Elsinore out and back- 160 miles- 257 kms

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I debated whether I should ride yesterday morning.  I haven’t been sleeping well lately and it’s hard to get up early in the morning and go for a ride– especially a long ride.  Because of some personal issues my motivation is way down and I’m not as enthused about riding my bike.
I left the house later than usual when I am doing a century plus route.  It was past 8am. I was just cruising along on the Coast Hwy, southbound, when two riders came up alongside me at a light.  We rode hard from Jamboree to Laguna Beach –trading pulls and working the rollers.  It felt good to be pushed.  In Laguna Beach they invited me to join them and their group.  It appears they were meeting at Top of the World and doing the steep hills of Laguna Beach.  I declined because I was running a standard chain-ring set-up of 53/39 and an 11/23 cassette.
If you are not familiar with the hills in Laguna Beach they are very steep.  Many are over 12-15% and go on for about a mile sometimes more.  I ended up doing the hills anyway– alone. As I said before, I wasn’t motivated so going on a century was not appealing.  I figured I’d do a couple of hills get some elevation gain– quickly and then go home.  I also thought that the steep hills would get me physically and mentally prepared for the last climb in the Mount Laguna Bicycle Classic on April 17 blog post here.  Pine Creek Road has extended sections over 12% and peaks out somewhere in the range of 18% grade.
I began my hill repeats by going up Cress which connects to Summit Dr.  Then I descended Park Ave and climbed that twice.  It’s funny to see the pick-up trucks shuttling the downhill mountain bike guys/gals up so they can descend.  I kept seeing the same trucks with bikes on the way up and then no bikes on the way down.  Isn’t climbing half the fun?  I then found another hill not as steep called Temple Hills which you can begin climbing from PCH at Thalia.  I climbed that hill twice as well.  I did the climbs mostly seated just working on my pedaling technique and working on leg strength.  Let me tell you a 39/23 is NOT the friendliest gear to climb Park.  Ideally, you shouldn’t attempt these hills with anything less than a 12-27 cassette.  I would go one step further and suggest a compact crank.  Temple Hills is more manageable.  It’s still tough but the key was slow, methodical pedaling to work on proper technique.
Detail of Laguna hills:

Duration:  2:22:08
Work:      1186 kJ
TSS:      122.9 (intensity factor 0.72)
Norm Power:202
VI:        1.45
Pw:HR:      n/a
Pa:HR:      n/a
Distance:  21.807 mi
Elevation Gain:    3946 ft
Elevation Loss:  3949 ft
Grade:    -0.0 %  (-3 ft)
                        Min..Max   Avg
Power:      0……566………139watts
Heart Rate:  n/a….n/a…..n/abpm
Cadence:    30….191…50rpm
Speed:      0……47.8..9.3mph
Pace        1:15…0:00…6:29min/mi
Altitude:    68….1006623ft
Crank Torque:0……925…242lb-in
After doing those five hills my legs were shot and I was hungry.  I didn’t eat breakfast before I left the house.  So I stopped for lunch and sat at Main Beach in Laguna.  I watched people playing volleyball and wondered if they come here every Sunday like I ride my bike every Sunday?  Is this their sport, their passion?  I watched families walking leisurely with their dogs and watched couples walking while holding hands.  It was romantic and relaxing but at the same time I had to squash my feelings before they took me over.
I then realized it was a Sunday– and it was my first day off in 7 days and I should stop feeling sorry for myself and do something with the day.  So I decided I would go to Lake Elsinore.  I should point something out.  It was way too late in the day to take on this type of  “Adventure”.  It would involve at least 4 hours, 52 miles 4,000 feet of climbing just to go Lake Elsinore and back — that’s not counting getting to the foot of the climb and then getting back to Huntington Beach after descending back into Orange County.  It was well after 1:30 pm.
I went up and over Ortega Hwy to Lake Elsinore and then climbed back.  I think I actually found a climb here in Orange County that replicates the Kel-Baker climb of the Furnace Creek 508.  The Kel-Baker climb is a relentlessly long 21 mile climb that doesn’t gain much altitude but wears you down nonetheless. It may be because it comes after the Baker Time Station #5 after 380 miles into the race.  I personally don’t think t’s position within the race is the only thing that makes it a long grind of a climb.  The whole time I was climbing up Ortega Hwy I thought “man this feels awfully reminiscent to the Kel-Baker climb.”  Let’s see if you can pick out any similarities
Stage Six: Baker to Kelso, 34.90 miles. Elevation Gain: 2920′.
Leaving Baker, you climb a gradual but relentless 2500 feet in 20 miles  (2.3 %)  (Mountain Section Eight). It may be heating up, so drink plenty. A long descent leads to Kelso at mile 418.

source
Ortega Hwy climb data from Training Peaks
Distance:  20.778 mi
        Elevation Gain:    2484 ft
         Grade:    2.2 %  (2465 ft)
The climb from Lake Elsinore on Ortega Hwy is a nice climb.  You can actually see the elevation you have gain because the road has many turns that double back on themselves and you can look down.  The climb is 4.8 miles and gains 1300 feet with an average grade of 5.3% –with dips.  Up and over Ortega Hwy and then up Antonio Pkwy continuing on to Live Oak and Santiago Canyon.  It was getting dark and I was racing the sunset.  I didn’t make it.  It was 845 by the time I got to a restaurant to eat and past 9pm before I got home.
My not so motivated start and short ride turned into 160 mile ride 13 plus hours on the bike.  My legs were wrecked. I was famished and really cold.  I was under dressed and cold and I was calorie deprived.   I didn’t take any nutrition stuff with me since it was only supposed to be a 2 hour ride.  The calorie deprivation made me feel colder than I normally would.  The last 2 hours of my ride were in the dark with no lights, no reflective gear and dark clothing.  I know not very smart eh?    But it’s done now and I am stronger physically and mentally for it.
Entire workout (134 watts):
Duration:  11:34:15 (13:09:27)– you can see what lack of motivation looks like in the time off the bike
Work:      5562 kJ
TSS:       503.3 (intensity factor 0.661)
Norm Power:185
VI:…..        1.39
Pw:HR:      n/a
Pa:HR:      n/a
Distance:.  158.129 mi
Elevation Gain:    10579 ft
Elevation Loss:  10485 ft
Grade:    0.0 %  (103 ft)
               Min……Max……Avg
Power:……..       0…….743…….134watts
Heart Rate:  91……154……133bpm
Cadence:    30……225……..75rpm
Speed:      0……50.9……13.7mph
Pace ………       1:11…..0:00…..4:23min/mi
Altitude: ………..-18…..2672…..839ft
Crank Torque:…….0….1210……163lb-in
Just for kicks on the last 9 miles of my 160 miler I was putting surges over 600 watts topping out at 743 watts which incidentally  was the highest for the day but came at mile 150.  

Saturday Hill Work on Newport Coast

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Elevation Profile from Garmin
Entire Activity
Entire workout (157 watts):
Duration:..   1:50:14
Work: ..      1036 kJ
TSS: …       126.1 (intensity factor 0.832)
Norm Power: 233
VI:….         1.48
Pw:HR:       n/a
Pa:HR:       n/a
Distance:..   27.785 mi
Elevation Gain:     1447 ft
Elevation Loss:   1414 ft
Grade:     0.0 %  (30 ft)
              Min Max Avg
Power:       0 803 157 watts
Cadence:     30 139 78 rpm
Speed:       0 42.2 15.1 mph
Pace         1:25 0:00 3:59 min/mi
Altitude:     -1 1028 290 ft
Crank Torque: 0 1136 179 lb-in

Newport Coast wattage

Newport Coast with w/kg 

Newport Coast Dr:
Duration:   7:34
Work:       133 kJ
TSS:.        14.2 (intensity factor 1.061)
Norm Power: 297
VI:…         1.01
Pw:HR:       n/a
Pa:HR:       n/a
Distance:   1.535 mi
Elevation Gain:     427 ft
Elevation Loss:   0 ft
Grade:………      5.3 %  (429 ft)
                       Min Max Avg
Power:…….        1.9 5.6… 4.3 w/kg
Cadence:…..      63 106… 89 rpm
Speed:…….        9.5 14…. 12.2 mph
Pace ……..         4:16 6:19.. 4:55 min/mi
Altitude:……     147 576… 365 ft
Crank Torque: 136 389… 280 lb-in

Thursday 031810 Coffee Crew

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Peak 5min (308 watts):
Duration:   5:00
Work:       92 kJ
TSS:       9.9 (intensity factor 1.091)
Norm Power: 305
VI:         0.99
Pw:HR:       n/a
Pa:HR:       n/a
Distance:   1.252 mi
Elevation Gain:     275 ft
Elevation Loss:   0 ft
Grade:     4.2 %  (280 ft)
                   Min…..Max……Avg
Power:       149…..403…..308 watts  (4.61 w/kg)
Cadence:     85…..110……..93 rpm
Speed:       12.9….18.2…..15.0 mph
Pace         3:18…4:40……4:01 min/mi
Altitude:     256….535……..398 ft
Crank Torque: 135….358…….281 lb-in

Weight today 147lbs 
Garmin player for today’s ride here 

031610 Tuesday Coffee Crew

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NEWPORT COAST FROM BONITA CANYON

Entire workout (133 watts):


Duration:   …..3:11:33 (3:26:50)
Work:   ……    1531 kJ
TSS:    …….    142.2 (intensity factor 0.679)
Norm Power:.. 190
VI:      ……….   1.43
Pw:HR:  …..     63.7%
Pa:HR:   ……    64.51%
Distance: ……  54.98 mi
 
                     Min….. Max….. Avg
Power:       0….. 806…… 133 watts
Heart Rate:   0….. 188……. 95 bpm
Cadence:     30…. 239…… 85 rpm
Speed:       0 ……43……..17.2 mph
Pace         1:23.. 0:00…. 3:30 min/mi
Hub Torque:   0…. 340…… .54 lb-in
Crank Torque: 0…. 1019…. 132 lb-in

Newport Coast Dr:


Duration:   7:23
Work:       131 kJ
TSS:       14.9 (intensity factor 1.099)
Norm Power: 308 ( 4.5 w/kg)
VI:         1.03
Pw:HR:       n/a
Pa:HR:       n/a
Distance:   1.852 mi
Elevation Gain:     383 ft
Elevation Loss:   0 ft
Grade:     4.0 %  (388 ft)

Min…..Max…..Avg
Power:       0…. 463……. 298 watts (4.4 w/kg)
Cadence:     38….225…….. 92 rpm
Speed:       2.4….19.1….. 14.9 mph
Pace         3:09….24:46…. 4:02 min/mi
Altitude:     231… 622…… 427 ft
Crank Torque: 0….. 452…… 275 lb-in