Cycle cross-training
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- Super Dedicated and Truly Free Spirit
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Re: Cycle cross-training
Just over 10 hrs riding time -ave 20.5 km/h
total elapsed time was just under 11.5 hrs - I'm pretty slow at the moment, I just trundle along at my own pace and get there eventually!!
Paul G
total elapsed time was just under 11.5 hrs - I'm pretty slow at the moment, I just trundle along at my own pace and get there eventually!!
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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- True Free Spirit
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Re: Cycle cross-training
That's a long time on the bike Paul. When I cycle from Leamington Spa to Harwich in a day (154 miles) en route to Brugge with a couple of friends earlier this year we all concluded that we felt no need to cycle that far in a day again.
The conditions were great for the Shakespeare 100 (km) on Sunday and great company too, until Bakers Hill strung it out a bit.
The route felt a little tougher than the Wiggle sportive that I did in July but the all knowing Strava indicates that it was both less elevation and fewer miles. I thought that for the recent one the elevation was condensed into fewer of the miles (i.e. fewer, steeper hills) but it's most likely that my condition is not as good as it was in July.
66 miles covered in a shade under 4 hours making an average of 16.6mph (26.6kpm). Fun in the early autumn sun.
The conditions were great for the Shakespeare 100 (km) on Sunday and great company too, until Bakers Hill strung it out a bit.
The route felt a little tougher than the Wiggle sportive that I did in July but the all knowing Strava indicates that it was both less elevation and fewer miles. I thought that for the recent one the elevation was condensed into fewer of the miles (i.e. fewer, steeper hills) but it's most likely that my condition is not as good as it was in July.
66 miles covered in a shade under 4 hours making an average of 16.6mph (26.6kpm). Fun in the early autumn sun.
JonathanA | more pedalling than pulling at the moment
- Huw Thomas
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Re: Cycle cross-training
Epic ride Paul
Limited time before the journey back to the West Country - so found some very local cat 3 climbs, most notably Winnatts Pass - signposted 1 in 5 at the bottom.
I was not very fast ...but hey I'm on holiday and had nice beer and wine last night
http://www.strava.com/activities/81959419
TE 4.0
Bradwell Moor (above and below)
Castleton Quarry
Limited time before the journey back to the West Country - so found some very local cat 3 climbs, most notably Winnatts Pass - signposted 1 in 5 at the bottom.
I was not very fast ...but hey I'm on holiday and had nice beer and wine last night
http://www.strava.com/activities/81959419
TE 4.0
Bradwell Moor (above and below)
Castleton Quarry
Code: Select all
Z1 - Endurance 0-129 33:50 46%
Z2 - Moderate 129-143 11:12 15%
Z3 - Tempo 143-153 16:10 22%
Z4 - Threshold 153-165 11:45 16%
Z5 - Anaerobic 165+ 00:00 0%
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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Re: Cycle cross-training
80 mile ride to Ross on Wye and back - faster than my legs wanted to go!
http://www.strava.com/activities/83279725
http://www.strava.com/activities/83279725
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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Re: Cycle cross-training
30 mile cycle straight after the 10k
Quite fast in the lanes av 16.5 mph TE 3.1
http://ridewithgps.com/trips/1852587
Quite fast in the lanes av 16.5 mph TE 3.1
http://ridewithgps.com/trips/1852587
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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- I row on...: Model C with PM5
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Re: Cycle cross-training
Welly Wheeler Sunday ride to Curry Mallet Post Office for coffee and pain au chocolat
Shoould/could have been flat but we climbed onto the Blackdowns on the way there and (by request) onto the Quantocks on the way back - plus a little dogleg climb on the quantocks after the cat3 to get up there (the second spike on elevation below)
tired now
http://ridewithgps.com/trips/1860705
Shoould/could have been flat but we climbed onto the Blackdowns on the way there and (by request) onto the Quantocks on the way back - plus a little dogleg climb on the quantocks after the cat3 to get up there (the second spike on elevation below)
tired now
http://ridewithgps.com/trips/1860705
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
- Dedicated and True Free Spirit
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- I row on...: Model C with PM5
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Re: Cycle cross-training
Nice Sunday ride to Honiton - Boston Tea Party for Blueberry smoothie and blackcurrent and Yoghurt cheesecake.
Rode the first hill to a submax power (320w) and managed to knock 10 sec off my PB
(338w first half 295w av second half)
http://www.strava.com/activities/87254555
GPS probs - bits missing actually 48 miles
Gloriously sunny day
TE 2.9
Rode the first hill to a submax power (320w) and managed to knock 10 sec off my PB
(338w first half 295w av second half)
http://www.strava.com/activities/87254555
GPS probs - bits missing actually 48 miles
Gloriously sunny day
Code: Select all
Z1 - Endurance 0-129 1:37:28 59%
Z2 - Moderate 129-143 29:54 18%
Z3 - Tempo 143-153 18:54 11%
Z4 - Threshold 153-165 19:24 12%
Z5 - Anaerobic 165+ 00:39 0%
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Thomas W-P
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Re: Cycle cross-training
Huw, what sort of cycling animal are you? Yesterday I managed 80km at 26.8kph and was feeling pretty heroic until I came to this thread... I also need to remember to stop and take photos from time to time I guess. I guess when I am 83kg (currently 114) I'll be able to match your speed.
http://www.strava.com/activities/87262091
http://www.strava.com/activities/87262091
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- True Free Spirit
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Re: Cycle cross-training
Looks like a nice ride Thomas. I would have guessed it was more than the recorded distance though!
JonathanA | more pedalling than pulling at the moment
- Thomas W-P
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Re: Cycle cross-training
It was great - lovely weather. The route was from gps so I guess is pretty close to accurate.
I am building up to 150km on 26th (just for fun!).
I was pointed at "The Rules" the other day, they are excellent fun (http://www.velominati.com/the-rules/). I wonder if we could concoct something similar for rowing? I know that Free Spirits has no rules, but in the spirit of that I think I am allowed to make some up...
e.g.
Rule 1: Obey the rules.
Rule 2: Lead by example.
Rule 3: Guide the uninitiated.
Rule 4: It is all about the erg.
Rule 5: Harden the fuck up.
Rule 6: Free the mind and the legs, lungs and arms will follow.
Rule 7: Seat pads are optional but should be the right way around. Your guess is as good as mine.
Rule 8: Family doesn't come first, the erg does
Rule 9: Learn how to read and change the drag factor
Rule 10: Rowing is hard - you can't freewheel. Respect everyone who does it whether they are big or small, fast or slow.
Rule 11: You'll get blisters sometimes. Get over it. Leave them alone and meditate on Rule #5
Rule 12: Wear what you like. It is not as if it is a spectator sport.
Rule 13: ??
I am building up to 150km on 26th (just for fun!).
I was pointed at "The Rules" the other day, they are excellent fun (http://www.velominati.com/the-rules/). I wonder if we could concoct something similar for rowing? I know that Free Spirits has no rules, but in the spirit of that I think I am allowed to make some up...
e.g.
Rule 1: Obey the rules.
Rule 2: Lead by example.
Rule 3: Guide the uninitiated.
Rule 4: It is all about the erg.
Rule 5: Harden the fuck up.
Rule 6: Free the mind and the legs, lungs and arms will follow.
Rule 7: Seat pads are optional but should be the right way around. Your guess is as good as mine.
Rule 8: Family doesn't come first, the erg does
Rule 9: Learn how to read and change the drag factor
Rule 10: Rowing is hard - you can't freewheel. Respect everyone who does it whether they are big or small, fast or slow.
Rule 11: You'll get blisters sometimes. Get over it. Leave them alone and meditate on Rule #5
Rule 12: Wear what you like. It is not as if it is a spectator sport.
Rule 13: ??
- Thomas W-P
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Re: Cycle cross-training
And I was wondering whether (given there are quite a few cyclists lurking) we need a Free Spirits Cycling forum?
- Thomas W-P
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Re: Cycle cross-training
After feeling a bit off colour yesterday I blew away some cobwebs with a ride home from Cambridge across the rolling hills of NW Essex.
http://app.strava.com/activities/89600814
In to the wind all the way and 250m climbed.
http://app.strava.com/activities/89600814
In to the wind all the way and 250m climbed.
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- Huw Thomas
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Re: Cycle cross-training
Very nice Thomas
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Thomas W-P
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Re: Cycle cross-training
Newport Norfolk Sportif 161 complete...
http://app.strava.com/activities/91411958
161 km (100 miles) at 27+ kph.
I don't think I'm supposed to mention the following wind. Either way, 161k is 161k! Feeling very satisfied and somewhat heroic.
http://app.strava.com/activities/91411958
161 km (100 miles) at 27+ kph.
I don't think I'm supposed to mention the following wind. Either way, 161k is 161k! Feeling very satisfied and somewhat heroic.
- Huw Thomas
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Re: Cycle cross-training
Brilliant - well done!
Today Brief 30 miles between showers for me
Managed to stay dry except for the ford!!
http://ridewithgps.com/trips/1953716
TE 3.4
Today Brief 30 miles between showers for me
Managed to stay dry except for the ford!!
http://ridewithgps.com/trips/1953716
TE 3.4
Code: Select all
Zone Range Time in Zone Percent
Z1 - Endurance 0-129 44:24 35%
Z2 - Moderate 129-143 51:13 40%
Z3 - Tempo 143-153 20:10 16%
Z4 - Threshold 153-165 12:48 10%
Z5 - Anaerobic 165+ 00:00 0%
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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- I row on...: Model C with PM5
- Location: Milverton Somerset GBR
Re: Cycle cross-training
45 Miles on Exmoor - Out before the storms!
Meant to be a gentle recovery ride
http://ridewithgps.com/trips/1957646
http://app.strava.com/activities/91595829
TE 3.6
Meant to be a gentle recovery ride
http://ridewithgps.com/trips/1957646
http://app.strava.com/activities/91595829
TE 3.6
Code: Select all
Z1 - Endurance 0-129 1:28:46 48%
Z2 - Moderate 129-143 47:17 26%
Z3 - Tempo 143-153 25:36 14%
Z4 - Threshold 153-165 22:57 12%
Z5 - Anaerobic 165+ 00:14 0%
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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Re: Cycle cross-training
After the 4x2k I went out for a 30 miler up on the Quantocks TE 3.0
Absoluteky glorious sunset ...then it got cold and windy and bit damp
http://www.strava.com/activities/92015438
Absoluteky glorious sunset ...then it got cold and windy and bit damp
http://www.strava.com/activities/92015438
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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- Posts: 1941
- Joined: Sun Mar 08, 2009 9:21 pm
- I row on...: Model C with PM5
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Re: Cycle cross-training
Nice day after the rain cleared so drove up to South West Bike Builders HQ for a test ride on a Felt F1.
First time on a carbon bike other than just round a superstore car park or two.
Amazingly light and responsive - even with the weekend ride still in my legs!
Unusually a fairly flat 65 mile ride today - but two pub stops - the last in the York Inn in Gloucester - an old haunt in 1986
Average 18.1 mph - good as it was windy++
http://www.strava.com/activities/93378904
TE 3.5
Just need to ask Liz about a possible bike purchase now... :-O
First time on a carbon bike other than just round a superstore car park or two.
Amazingly light and responsive - even with the weekend ride still in my legs!
Unusually a fairly flat 65 mile ride today - but two pub stops - the last in the York Inn in Gloucester - an old haunt in 1986
Average 18.1 mph - good as it was windy++
http://www.strava.com/activities/93378904
Code: Select all
Z1 - Endurance 0-129 1:30:58 42%
Z2 - Moderate 129-143 1:11:49 33%
Z3 - Tempo 143-153 40:44 19%
Z4 - Threshold 153-165 13:58 6%
Z5 - Anaerobic 165+ 00:38 0%
Just need to ask Liz about a possible bike purchase now... :-O
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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- Posts: 1941
- Joined: Sun Mar 08, 2009 9:21 pm
- I row on...: Model C with PM5
- Location: Milverton Somerset GBR
Re: Cycle cross-training
Nice bimble to Tiverton for coffee and cake for elevenses, then faster solo return up the Exe valley, then up onto Exmoor and home across the top, stopping for pint and sandwich at the Ralegh's Cross Inn.
http://ridewithgps.com/trips/2001325
http://app.strava.com/activities/94684551
TE 2.3 before coffee 3.3 after
http://ridewithgps.com/trips/2001325
http://app.strava.com/activities/94684551
TE 2.3 before coffee 3.3 after
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- strider77
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Re: Cycle cross-training
Some really beautiful shots Huw, what a way to train, beautiful views, great beer and a great aerobic workout - I love Tiverton one of my favourite places
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
- Huw Thomas
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Re: Cycle cross-training
Thanks Alan
I was a bit under the weather last week with tooth problem - all sorted now. I have actually gone 10 days without any exercise - wife is amazed!! And I feel good Time to get back to it!
Taunton commute for meeting:
http://ridewithgps.com/trips/2045415
20 mph average on trip to Taunton
TE 3.4 out, 4.0 back against the headwind
Avg. Watts: 242
Normalized Power 263
I was a bit under the weather last week with tooth problem - all sorted now. I have actually gone 10 days without any exercise - wife is amazed!! And I feel good Time to get back to it!
Taunton commute for meeting:
http://ridewithgps.com/trips/2045415
20 mph average on trip to Taunton
TE 3.4 out, 4.0 back against the headwind
Code: Select all
Z1 Endurance < 129 4:21 7%
Z2 Moderate 129 - 143 6:41 11%
Z3 Tempo 143 - 153 10:57 19%
Z4 Threshold 153 - 165 34:11 59%
Z5 Anaerobic >165 2:05 4%
Normalized Power 263
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
- Dedicated and True Free Spirit
- Posts: 1941
- Joined: Sun Mar 08, 2009 9:21 pm
- I row on...: Model C with PM5
- Location: Milverton Somerset GBR
Re: Cycle cross-training
50 mile Sunday club ride to North Curry for coffee and fruit cake.
Cycled through Hatch Beauchamp - the final resting place of Col John Chard VC of Rorke's Drift fame (played by Stanley Baker in the film Zulu).
Fast paced ride for me with fair bit of climbing, but lovely ride through winding lanes without much traffic.
Climbing fitness has waned a bit - so needs more work over the winter.
http://ridewithgps.com/trips/2051723
http://app.strava.com/activities/98039049
TE 4.5 = 9 mins in the red hr >173 :-O :-O
Cycled through Hatch Beauchamp - the final resting place of Col John Chard VC of Rorke's Drift fame (played by Stanley Baker in the film Zulu).
Fast paced ride for me with fair bit of climbing, but lovely ride through winding lanes without much traffic.
Climbing fitness has waned a bit - so needs more work over the winter.
http://ridewithgps.com/trips/2051723
http://app.strava.com/activities/98039049
Code: Select all
Z1 Endurance < 129 1:07:15 33%
Z2 Moderate 129 - 143 44:36 22%
Z3 Tempo 143 - 153 36:01 18%
Z4 Threshold 153 - 165 42:26 21%
Z5 Anaerobic > 165 13:39 7%
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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- Posts: 1941
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- I row on...: Model C with PM5
- Location: Milverton Somerset GBR
Re: Cycle cross-training
Nice solo ride out to Bawden's Bakery in Bampton for coffee and jam doughnut, meeting up with mates Alan and Rich, then back with Alan via loop down the Exe valley to Tiverton and back via A38.
Few nice cat 4 climbs - taken more gently than Sunday - almost a recovery ride :-O :-O
http://ridewithgps.com/trips/2056964
http://www.strava.com/activities/98437921
TE 3.5 out, 3.1 back
Few nice cat 4 climbs - taken more gently than Sunday - almost a recovery ride :-O :-O
http://ridewithgps.com/trips/2056964
http://www.strava.com/activities/98437921
TE 3.5 out, 3.1 back
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
- Dedicated and True Free Spirit
- Posts: 1941
- Joined: Sun Mar 08, 2009 9:21 pm
- I row on...: Model C with PM5
- Location: Milverton Somerset GBR
Re: Cycle cross-training
Gentle 40 min recovery session CV wise - but legs still found it hard on this easy flattish session along with video of Danube National park.
40:00 20.16 km (av 31,16 km)
Cadence av 89, Average watts 151
TE 2.9
40:00 20.16 km (av 31,16 km)
Cadence av 89, Average watts 151
TE 2.9
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- trishwright
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Re: Cycle cross-training
Well, I thought that I'd have a go at my first (and now I've decided my last) 100 miler on the Watt Bike.
I was aiming for under 5 hours & just scraped in with 4 hours 59 seconds & 25 seconds.Average speed 32.2kph. I think it was the hardest exercise that I have ever done. I've ridden 100 milers on the road before & run numerous marathons but this was something else.
Anyway all done now & I have to thank Bill as he really was a great help & I might well have given up without his encouragement.
Consumed 4242 calories so I reckon that the Christmas choccies are about to get a battering.
Happy Christmas to all of you & your loved ones.
Trish
I was aiming for under 5 hours & just scraped in with 4 hours 59 seconds & 25 seconds.Average speed 32.2kph. I think it was the hardest exercise that I have ever done. I've ridden 100 milers on the road before & run numerous marathons but this was something else.
Anyway all done now & I have to thank Bill as he really was a great help & I might well have given up without his encouragement.
Consumed 4242 calories so I reckon that the Christmas choccies are about to get a battering.
Happy Christmas to all of you & your loved ones.
Trish