Great Lakes - BFNWMC HHH training ride....Ride report

Well we all met at 9:00 behind my business (100% attendance). It was cloudy, 42 Degrees with 10-15 MPH winds, a perfect day for a ride.

First things first here is a group photo my wife took so we could all reminisce and remember each other.

http://img.photobucket.com/albums/v41/theorracle/Ridemay2208002.jpg

from left to right "Fred"

The quick states
Miles 110.9
Time on bike 7:22
Total time 8:16
Climbing 7539 FT
here is the elevation graph
http://img.photobucket.com/albums/v41/theorracle/ScreenHunter_01May222030.gif


Well after we all chatted a little it was time to go the route looked tough but we felt strong. I had organized the ride so I felt it only fair I took the first pull. After a couple of warm up miles I turned on the heat for a few minutes. I was getting tired and wanted to save some for the big hills so I gave a flick of the elbow and pulled to the side, but no one pulled through so I got back in front and kept her going. this went on for many miles than I finally came to terms that I was the strongest and was going to pull the whole way.

At mile 11 after 1000 feet of climbing we hit lake Michigan and could look over the bay and see our destination in the distance so I took a picture.
http://img.photobucket.com/albums/v41/theorracle/May2208.jpg
As you can see we were going to ride both those Michigan mountains and everything in between. well at mile 30 we hit them and they lasted til mile 55. Here is a blowup of that area.
http://img.photobucket.com/albums/v41/theorracle/ScreenHunter_02May222031.gif
Now I have never been to Wisconsin, so I can not compare them to the HHH but they were tough. Good thing our legs were still fresh. Well after we hammered them out it was time to turn the train around and head her home.

Near the end at mile 100 I took us to the wall it is a 2.5 mile climb that gradually gets steeper til the 18% final climb. then a few miles of rollers and another 1 mile climb that starts at 8% and goes up to 14%. Not the toughest but after 100 miles the legs were feeling it. Here is the graph.
http://img.photobucket.com/albums/v41/theorracle/ScreenHunter_03May222032.gif

Over all it was a great ride and all who rode it enjoyed it. my legs held out well but my Knees did start to ache from mile 90 on. I think it was due to the colder temps (Mid 50's was the warmest).

Here are the complete stats. My wattage and speed were down but this ride was all about time in the saddle and getting over the hills.
Data Value Unit
Duration 7:22:35
Sampling Rate 5 s
Cycling Efficiency 16.8 %

Energy Expenditure 4933 kcal
Number of Heart Beats 63744 beats
Recovery -5 beats
Minimum Heart Rate 100 bpm
Average Heart Rate 144 bpm
Maximum Heart Rate 170 bpm
Standard Deviation 12.4 bpm

Minimum Speed 1.2 mph
Average Speed 15.0 mph
Maximum Speed 48.5 mph
Distance 110.9 miles
Odometer 760 miles

Minimum Cadence 30 rpm
Average Cadence 80 rpm
Maximum Cadence 124 rpm
Coasting Time 1:50:25 (24.9 %)
Coasting Distance 32.1 miles (28.9 %)

Minimum Altitude 423 ft
Average Altitude 696 ft
Maximum Altitude 1155 ft
Ascent 7539 ft
Descent 7822 ft
Slopes 14
VAM 1022 ft/h

Minimum Power 1 Watts
Average Power 177 Watts
Average Power (0 W incl.) 130 Watts
Maximum Power 768 Watts
Pedaling Index Average 16 %
Pedaling Index Maximum 57 %
Left Right Balance Average L50 - 50R Left - Right
Left Right Balance Maximum L91 - 9R Left - Right

After comparing these stats with stats from the HHH I have a new appreciation for the HHH. I was confident with my ability to finishing the 200k with some good suffering, and I now think it will be extremely tough to finish and there will be some severe pain, but I will do it.

Awesome ride report. Friggin hilarious. My wife is wondering what the heck I'm laughing at! The BFNWMC looks lean, mean, and ready to tackle the likes of the HHH! Way to put "The Wall" at the end, that'll prepare you for the final push up to the finish.

Hey- are you gonna start a BFNWMC jersey thread?

I am busting out some literal lols myself.

Oh, what's a pedalling index?

Best.

Group.

Ride.

EVAR!!

the OP totally needs to hook up with the BFNIC!!!

good stuff.

later.

I am busting out some literal lols myself.

Oh, what's a pedalling index?

I pulled this from polar...



Pedaling Index (PI) is the ratio between the minimum and maximum forces of a single pedaling cycle. A pedaling cycle begins when a magnet on the crank passes a relay on the circuit board, and ends when the magnet passes the relay again. The resulting ratio is averaged from the most recent pedaling cycles.
PI helps optimize pedaling technique by measuring the ‘roundness’ of force distribution, or how evenly the power is produced – the higher the PI percentage, the better. Values of 30% or more are very good. Breaks in continuous pedaling affect PI values adversely.
At the crest of a pedaling stroke, there is a weakening, or a "dead spot", in pedaling force beforeanother stroke begins. Developing an even rotation helps maintain consistency over the whole circularpedal stroke, and produces a fluent, forward thrust.
PI enables continuous monitoring of pedaling technique. This is especially helpful at differentintensity levels, since pedaling technique tends to become challenged at higher intensities.
A common technique is to use clipless pedals to help maintain a constant force, also during theupward stroke, and by ‘spinning’ the pedals at a higher cadence using a lower gear instead of‘mashing’ the pedals at a higher gear. Other methods to smooth-out the pedal strokeinclude changing the length of the cranks to better suit one’s physique or trying to eliminate thedead spot by using variable geometry chain rings or other special products that change the geometryof the crank and bottom bracket.
At higher speeds, pushing against the force of the wind by ‘mashing’ at every pedal stroke will resultin a small but constant fluctuation in speed. In races, even minor increases in speed willsharply increase wind resistance, or aerodynamic drag, which requires substantially greater effort tocompensate for. Because of that, cycling with small but frequent variations of speed will be lessenergy-efficient than maintaining an even pedal rotation with constant power and speed, even if theoverall average speed stays the same.
It is useful to compare average PI results between different exercise sessions when assessinglong-term development.


the OP totally needs to hook up with the BFNIC!!!

good stuff.

later.

Yes I do, but 6-7 hours for the Chicago rides and 8-9 for the Wisconson rides seem kind of silly (to the wife). We will meet up for HHH though.

Rocking report, Fred!

You'll come to appreciate that big hill near mile 100 much more so in about three weeks.

I'll be somewhere out there volunteering during the HHH and will be cheering you and everyone else along. Plus, I'll have Psimet's mid-ride dosage of EPO and the defibrillator paddles ready to go for when he rolls in.

Awesome ride report!!

It could be the BFNMTC (Bike Forums Northern Michigan Troll Chapter), not to be confused with the BFMYC (BF Michigan Yooper Chapter), but then BFNIC would have to be changed to BFFIBC (you can figure that one out), yet we still need a BFCHC (BF Cheese Head Chapter).

Rocking report, Fred!

You'll come to appreciate that big hill near mile 100 much more so in about three weeks.

I'll be somewhere out there volunteering during the HHH and will be cheering you and everyone else along. Plus, I'll have Psimet's mid-ride dosage of EPO and the defibrillator paddles ready to go for when he rolls in.

Awesome ride report!!


As far as the HHH and the final climb well that is the only reason I did the wall at the end. I wanted to see how the legs would take it. They did not take it very well, my speed was 3 MPH with a cadence in the 30's. I though I was going to tip over a few times, but was to stubborn to stop and walk.

http://img.photobucket.com/albums/v41/theorracle/ScreenHunter_02May231003.gif

Great ride report.

Hysterical.

Slopes of 14? Yikes ... Nice ride.