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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 01-30-14, 08:20 PM   #51
Null66
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Hard to get motivated...
Feeling off...

Highlight of the day!:
A member of this board shared his workout, impressive health improvement accomplishments (with numbers!), and a book recommendation!

These are directly related to my health concerns, and my Achilles heal in riding...

Summary
Distance: 15.32 mi
Time: 1:12:13
Avg Speed: 12.7 mph
Elevation Gain: 33 ft
Calories: 652 C
Avg Temperature: 68.8 F
Details
Timing
Time: 1:12:13
Moving Time: 1:12:03
Elapsed Time: 1:12:14
Avg Speed: 12.7 mph
Avg Moving Speed: 12.8 mph
Max Speed: 18.0 mph
SpeedPace
Elevation
Heart Rate
Avg HR: 133 bpm
Max HR: 149 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 76 rpm
Max Bike Cadence: 106 rpm

Last edited by Null66; 01-30-14 at 09:16 PM.
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Old 02-03-14, 01:12 PM   #52
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MARVELOUS DAY!

Ride with SO on the local greenway! Not to the local greenway... I try to minimize risk on Holidays...

A lot of people.
Several butt heads,. Rudest one hugged my wheel on a bridge. I wouldn't pass person who was bobbling and sight line was compromised... So he hung on inches from my rear wheel.

Saw him later when he stopped and blocked the lane then hobby horsed the turn around without looking to see who he'd cut off. Look on his face was such that you knew he wouldn't enjoy the return trip.

It never ceases to amaze me how many people behave as though they are the only ones in the world.

Summary
Distance: 29.32 mi
Time: 2:25:03
Avg Speed: 12.1 mph
Elevation Gain: 913 ft
Calories: 999 C
Avg Temperature: 66.3 F
Details
Timing
Time: 2:25:03
Moving Time: 2:24:38
Elapsed Time: 2:49:21
Avg Speed: 12.1 mph
Avg Moving Speed: 12.2 mph
Max Speed: 22.9 mph
SpeedPace
Elevation
Heart Rate
Avg HR: 120 bpm
Max HR: 141 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 76 rpm
Max Bike Cadence: 125 rpm
Temperature
Avg Temperature: 66.3 F
Min Temperature: 64.4 F


Hills such as they are were interesting. Sold me on the idea that intervals will improve my riding more then anything.
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Old 02-03-14, 08:36 PM   #53
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Problem with training...
Can't seem to push heart anywhere near calculated "max"... Legs burn. Seeking ideas on this thread:
http://www.bikeforums.net/showthread...an-t-get-it-up

Summary
Distance: 13.74 mi
Time: 1:00:15
Avg Speed: 13.7 mph
Elevation Gain: 0 ft
Calories: 549 C
Avg Temperature: 69.0 F
Details
Timing
Time: 1:00:15
Moving Time: 1:00:10
Elapsed Time: 1:00:16
Avg Speed: 13.7 mph
Avg Moving Speed: 13.7 mph
Max Speed: 22.0 mph
SpeedPace
Elevation
Heart Rate
Avg HR: 127 bpm
Max HR: 150 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 116 rpm
Temperature
Avg Temperature: 69.0 F
Min Temperature: 68.0 F
Max Temperature: 69.8 F
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Old 02-04-14, 06:57 PM   #54
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Part of my other thread... and then some...

13.5 hours wall clock about 9.6 total average... I'll make it even it takes twice as long. Fitness, well that's to make it enjoyable and reduce wall clock. Baring major break down, injury, or accident I will make it. The better shape I'm in the more I'll enjoy it and the better effect on my fitness. The more progress I make between now and then the better!

My biggest concerns are:

The climbs.
Doing something dumb, like spinning out, not eating enough or timely, or worse staying hydrated.
I always seem to do SOMETHING DUMB... Forget this or that...
and
THE GOUT!

I found out about the gout when I dehydrated on a 105-ish day. I drank a good bit, just not nearly enough... Now my feet burn if I'm even down a little fluid.

I've found that you can use sodium bicarbonate and sodium citrate as the source for sodium component of electrolytes. Double word score, I use sodium bicarbonate to knock down gout flair ups rapidly. Usually a heaping tablespoon in 4 or so once of water...

Also Osmo nutrition document stated that long distance runners use Tums to squash the sickly feeling... It is a both a electrolyte lost in minor amount and helps calm the stomach... But most importantly it again, buffering the acid build up in the blood which helps with the gout...

I'm getting better about fueling. I use perpeteum and food. There was a cycling 360 podcast about ultra endurance athletes. They were talking about people who do double, triple, quad and deca triathlons. They said that you can train to burn more fat and less carbs. I'm in cruddy shape so have to fuel a little bit all the time.
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Old 02-04-14, 07:09 PM   #55
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Lift.
Been too long...


hspl rows
3x10x360


hspl decline
5x5x450


hspl shrug
5x5x450


hspl incline bench
5x5x270


hspl pullovers
5x5x360


Damn that wiped me out!

I was scheduled to ride. I lifted late in the day, not enough energy to ride.
Thinking I'll ride outside tomorrow instead of previously scheduled, much needed home repairs.
Weather report says might be as warm as 70!
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Old 02-06-14, 08:40 PM   #56
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Easy ride day....


Summary
Distance: 13.41 mi
Time: 1:00:16
Avg Speed: 13.4 mph
Elevation Gain: 20 ft
Calories: 583 C
Avg Temperature: 68.4 F
Details
Timing
Time: 1:00:16
Moving Time: 1:00:05
Elapsed Time: 1:00:17
Avg Speed: 13.4 mph
Avg Moving Speed: 13.4 mph
Max Speed: 19.3 mph
SpeedPace
Elevation
Heart Rate
Avg HR: 131 bpm
Max HR: 148 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 77 rpm
Max Bike Cadence: 116 rpm
Temperature
Avg Temperature: 68.4 F
Min Temperature: 66.2 F
Max Temperature: 69.8 F
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Old 02-11-14, 08:07 PM   #57
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Latest 2 "rides"

Saturday's ride
Summary
Distance: 15.78 mi
Time: 1:08:14
Avg Speed: 13.9 mph
Calories: 597 C
Details
Timing
Time: 1:08:14
Moving Time: 1:08:04
Elapsed Time: 77:16:44
Avg Speed: 13.9 mph
Avg Moving Speed: 13.9 mph
Max Speed: 18.9 mph
Avg HR: 126 bpm
Max HR: 141 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 82 rpm
Max Bike Cadence: 111 rpm


Tuesday's ride
Summary
Distance: 15.27 mi
Time: 1:10:04
Avg Speed: 13.1 mph
Calories: 552 C
Details
Timing
Time: 1:10:04
Moving Time: 1:10:03
Elapsed Time: 1:10:06
Avg Speed: 13.1 mph
Avg Moving Speed: 13.1 mph
Max Speed: 18.5 mph
SpeedPace
Elevation
Heart Rate
Avg HR: 122 bpm
Max HR: 139 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 121 rpm
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Old 02-12-14, 08:30 PM   #58
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Caffeine withdrawal is going ok...
Sleep hygiene going better.

Tonight's "ride"
legs burned some, not too bad.


Summary
Distance: 14.70 mi
Time: 1:04:27
Avg Speed: 13.7 mph
Calories: 567 C
Avg Temperature: 67.6 F
Details
Timing
Time: 1:04:27
Moving Time: 1:04:26
Elapsed Time: 1:05:07
Avg Speed: 13.7 mph
Avg Moving Speed: 13.7 mph
Max Speed: 30.3 mph
Heart Rate
Avg HR: 125 bpm
Max HR: 140 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 174 rpm
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Old 02-12-14, 09:25 PM   #59
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Next "ride"...
Less then disciplined, oh well...

Summary
Distance: 14.31 mi
Time: 1:05:13
Avg Speed: 13.2 mph
Elevation Gain: 0 ft
Calories: 529 C
Avg Temperature: 69.6 F
Time: 1:05:13
Moving Time: 1:05:01
Elapsed Time: 1:05:14
Avg Speed: 13.2 mph
Avg Moving Speed: 13.2 mph
Max Speed: 19.0 mph
Heart Rate
Avg HR: 123 bpm
Max HR: 138 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 116 rpm

Last edited by Null66; 02-14-14 at 09:46 AM.
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Old 02-14-14, 08:04 PM   #60
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This is getting more achievable...


Summary
Distance: 14.54 mi
Time: 1:04:08
Avg Speed: 13.6 mph
Timing
Time: 1:04:08
Moving Time: 1:04:06
Elapsed Time: 1:04:15
Avg Speed: 13.6 mph
Avg Moving Speed: 13.6 mph
Max Speed: 35.7 mph
Heart Rate
Avg HR: 123 bpm
Max HR: 140 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 146 rpm
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Old 02-16-14, 03:30 PM   #61
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hsps rows
3x10x200


hsps decline
3x10x200


hsps pulldown
3x80
3x10x200


hspl incline
5x5x270


hspl shrug
5x5x450


cable curls
5x5x100
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Old 02-16-14, 04:02 PM   #62
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Sunday lift:
hsps rows
3x10x200


hsps decline
3x10x200


hsps pulldown
3x80
3x10x200


hspl incline
5x5x270


hspl shrug
5x5x450


cable curls
5x5x100


Going to try and test Max heart rate on Monday. I hope this lift doesn't throw it off too much. I really needed the lift!
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Old 02-18-14, 08:23 PM   #63
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18th failed MHR test

Summary
Distance: 3.63 mi
Time: 18:12
Avg Speed: 12.0 mph
Elevation Gain: 0 ft
Calories: 132 C
Avg Temperature: 68.0 F
Details
Timing
Time: 18:12
Moving Time: 18:04
Elapsed Time: 18:16
Avg Speed: 12.0 mph
Avg Moving Speed: 12.1 mph
Max Speed: 21.6 mph
Heart Rate
Avg HR: 110 bpm
Max HR: 146 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 107 rpm

2/18 today's lift:
hspl rows
3x10x360


hspl decline
5x5x450


hspl shrug
5x5x450


hspl incline bench
5x5x270


hspl pullovers
5x5x360

today's easy ride
Summary
Distance: 13.69 mi
Time: 1:02:55
Avg Speed: 13.1 mph
Elevation Gain: 7 ft
Calories: 456 C
Avg Temperature: 69.4 F
Details
Timing
Time: 1:02:55
Moving Time: 1:02:40
Elapsed Time: 1:02:55
Avg Speed: 13.1 mph
Avg Moving Speed: 13.1 mph
Max Speed: 17.6 mph
Heart Rate
Avg HR: 116 bpm
Max HR: 131 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 106 rpm
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Old 02-19-14, 08:43 PM   #64
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Nice ride, not as intended...

Summary
Distance: 27.28 mi
Time: 2:19:09
Avg Speed: 11.8 mph
Elevation Gain: 486 ft
Calories: 1,061 C
Avg Temperature: 67.5 F
Details
Timing
Time: 2:19:09
Moving Time: 2:18:46
Elapsed Time: 2:54:59
Avg Speed: 11.8 mph
Avg Moving Speed: 11.8 mph
Max Speed: 20.7 mph
SpeedPace
Elevation
Heart Rate
Avg HR: 121 bpm
Max HR: 135 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 149 rpm
Temperature
Avg Temperature: 67.5 F
Min Temperature: 60.8 F
Max Temperature: 73.4 F
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Old 02-22-14, 09:12 AM   #65
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Yesterday's indoor attempt at an LHTR.

Feed back was to raise target 10 and try again!

Summary
Distance: 6.11 mi
Time: 28:18
Avg Speed: 13.0 mph
Elevation Gain: 43 ft
Calories: 245 C
Avg Temperature: 71.5 F
Details
Timing
Time: 28:18
Moving Time: 27:57
Elapsed Time: 43:37
Avg Speed: 13.0 mph
Avg Moving Speed: 13.1 mph
Max Speed: 19.4 mph
SpeedPace
Elevation
Heart Rate
Avg HR: 125 bpm
Max HR: 133 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 89 rpm
Max Bike Cadence: 126 rpm
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Old 02-23-14, 08:24 PM   #66
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Nice Mup ride with SO

Mup-ets were out in force a new record in rude/dumb things...

Summary
Distance: 28.48 mi
Time: 2:28:14
Avg Speed: 11.5 mph
Elevation Gain: 617 ft
Calories: 1,138 C
Avg Temperature: 70.6 F
Details
Timing
Time: 2:28:14
Moving Time: 2:27:23
Elapsed Time: 3:02:03
Avg Speed: 11.5 mph
Avg Moving Speed: 11.6 mph
Max Speed: 19.3 mph
SpeedPace
Elevation
Elevation Gain: 617 ft
Elevation Loss: 554 ft
Min Elevation: 205 ft
Max Elevation: 362 ft
Heart Rate
Avg HR: 123 bpm
Max HR: 143 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 75 rpm
Max Bike Cadence: 235 rpm
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Old 03-03-14, 01:44 PM   #67
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Last week was NOT a good training week.
Got exposed to Guinea Pig. Fortunately, had albuterol inhaler and was able to get massive dose anti-histamine just after exposure.
Continued on "extra" antihistamines for rest of week.

Breathing while really sucky for about an hour, only hurt for a day...

No lifts, due to this and schedule.

a couple rides though, and encouraging even!

First post pig ride. took it easy, but some how kicked ass!

Summary
Distance: 15.65 mi
Time: 1:15:04
Avg Speed: 12.5 mph
Elevation Gain: 0 ft
Calories: 544 C
Avg Temperature: 69.7 F
Details
Timing
Time: 1:15:04
Moving Time: 1:14:44
Elapsed Time: 1:15:08
Avg Speed: 12.5 mph
Avg Moving Speed: 12.6 mph
Max Speed: 18.8 mph
SpeedPace
Elevation
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Min Elevation: 365 ft
Max Elevation: 385 ft
Heart Rate
Avg HR: 119 bpm
Max HR: 131 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 79 rpm
Max Bike Cadence: 108 rpm
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Old 03-03-14, 01:46 PM   #68
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Decided to substitute time for effort in wake of PIGsaster...
2/1


Summary
Distance: 21.44 mi
Time: 1:35:21
Avg Speed: 13.5 mph
Elevation Gain: 7 ft
Calories: 780 C
Avg Temperature: 69.6 F
Details
Timing
Time: 1:35:21
Moving Time: 1:35:21
Elapsed Time: 1:35:23
Avg Speed: 13.5 mph
Avg Moving Speed: 13.5 mph
Max Speed: 18.2 mph
SpeedPace
Elevation
Elevation Gain: 7 ft
Elevation Loss: 20 ft
Min Elevation: -12 ft
Max Elevation: 8 ft
Heart Rate
Avg HR: 125 bpm
Max HR: 139 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 82 rpm
Max Bike Cadence: 113 rpm
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Old 03-03-14, 01:52 PM   #69
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Great "reason to live" kinda ride with SO!

Summary
Distance: 31.72 mi
Time: 2:51:49
Avg Speed: 11.1 mph
Elevation Gain: 1,506 ft
Calories: 1,331 C
Avg Temperature: 73.1 F
Details
Timing
Time: 2:51:49
Moving Time: 2:51:24
Elapsed Time: 404
Avg Speed: 11.1 mph
Avg Moving Speed: 11.1 mph
Max Speed: 29.6 mph
SpeedPace
Elevation
Elevation Gain: 1,506 ft
Elevation Loss: 1,568 ft
Min Elevation: 31 ft
Max Elevation: 387 ft
Heart Rate
Avg HR: 120 bpm
Max HR: 138 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 75 rpm
Max Bike Cadence: 124 rpm


It is stunningly evident how much intervals are increasing my capabilities.
Also tested the idea of Baking soda in Camelback to 1) buffer ph lowering in blood due to metabolism 2) provide salt...

Lessons learned.
tasted real bad.
1 rounded teaspoon far too much.
Read also that using lemon juice and baking soda is most effective short term gout relief.
So lower to 1 flat teaspoon and "some" lemon juice should both address the gout, add salt, and improve taste.

Leaves potassium, calcium, magnesium, and phosphorous as remaining electrolytes of concern...
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Old 03-04-14, 06:31 PM   #70
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Monday's indoor ride.
So far weather does not look favorable for commute until after the 4/12 ride... But will keep an eye out. Too bad as that's a good way to knock out a chunk of miles....

I see progression in cadence and perceived effort, while output is roughly same... But I think I'm going to have to mix it up with short duration intervals as well. I seem to be holding up recovery wise... But these 1 hour rides are more challenge then I expected and I can feel my legs say their piece the next day. Also seems to have had a good effect on what as a lifter I would call definition!!!

Summary
Distance: 13.65 mi
Time: 1:02:16
Avg Speed: 13.2 mph
Elevation Gain: 13 ft
Calories: 556 C
Avg Temperature: 69.8 F
Details
Timing
Time: 1:02:16
Moving Time: 1:02:01
Elapsed Time: 1:02:17
Avg Speed: 13.2 mph
Avg Moving Speed: 13.2 mph
Max Speed: 18.6 mph
SpeedPace
Elevation
Elevation Gain: 13 ft
Elevation Loss: 26 ft
Min Elevation: 8 ft
Max Elevation: 35 ft
Heart Rate
Avg HR: 124 bpm
Max HR: 141 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 83 rpm
Max Bike Cadence: 113 rpm

Tuesday's lift!
AH, I needed this!


hspl rows
3x10x360


hspl decline
5x5x450


hspl shrug
5x5x450


hspl incline bench
5x5x270


hspl pullovers
5x5x360

cable curls
3x5x(42.2, 55, 62)
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Old 03-05-14, 06:47 AM   #71
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Good luck Null66. I just been reading through this thread and I'm getting amped to do some biking because of it.

Charlie
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Old 03-05-14, 08:44 AM   #72
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Good luck Null66. I just been reading through this thread and I'm getting amped to do some biking because of it.

Charlie
Thanks!

I'm using this thread as a log of sorts...
Had a realization yesterday, looked up the weather projection for March and it doesn't look too hopeful for enough miles to prepare properly. I'm gonna have to crank up the indoor riding to a whole different level.

Riding intervals 4 days a week exceeded my recovery early on. I now feel better during and after sessions. I think I can either go back to 4 days/week or ramp up intensity. Maybe both for a week or so... I think its time to vary the interval pattern and add shorter duration like 2 minute on and offs a day or so.

Progress has been astounded me...
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Old 03-05-14, 08:18 PM   #73
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Uh, ate too much for dinner, stomach still full. Ride almost took care of that... UGH!

But short duration are killer...
Tried 1 minute on (100-110+ cadence about just short of 20 to start and 17 at the end) , 2 minutes off

Can't put much on HR observations due to being over full. But quite a different effect then 5 minute intervals.

Gonna count this as a off day.

Summary
Distance: 7.65 mi
Time: 37:07
Avg Speed: 12.4 mph
Elevation Gain: 7 ft
Calories: 257 C
Avg Temperature: 70.6 F
Details
Timing
Time: 37:07
Moving Time: 37:00
Elapsed Time: 38:00
Avg Speed: 12.4 mph
Avg Moving Speed: 12.4 mph
Max Speed: 20.0 mph
SpeedPace
Elevation
Elevation Gain: 7 ft
Elevation Loss: 13 ft
Min Elevation: 3 ft
Max Elevation: 17 ft
Heart Rate
Avg HR: 112 bpm
Max HR: 132 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 74 rpm
Max Bike Cadence: 122 rpm
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Old 03-06-14, 07:11 PM   #74
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9@1X1 AND 3@5X5

Summary
Distance: 6.11 mi
Time: 28:18
Avg Speed: 13.0 mph
Elevation Gain: 43 ft
Calories: 245 C
Avg Temperature: 71.5 F
Details
Timing
Time: 28:18
Moving Time: 27:57
Elapsed Time: 43:37
Avg Speed: 13.0 mph
Avg Moving Speed: 13.1 mph
Max Speed: 19.4 mph
SpeedPace
Elevation
Elevation Gain: 43 ft
Elevation Loss: 43 ft
Min Elevation: 321 ft
Max Elevation: 356 ft
Heart Rate
Avg HR: 125 bpm
Max HR: 133 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 89 rpm
Max Bike Cadence: 126 rpm
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Old 03-09-14, 05:51 PM   #75
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I'm going to ride the local 200k this April. I'm not concerned about the mileage but the 6800 feet of climb will be a serious challenge. Climbing is my Achilles heal. I will finish baring emergency even if I don't make the cutoff and DNF.

I'm 6' 265. I've been seriously lifting weights for a few years. I've been riding a while. My SO and I rode the Erie Canal on vacation last year. It was marvelous! We ride most Sundays, anything from 30 to 60 miles in hill country.

Last year I built up a Disc Trucker to address several problems I was having with my 2007 Fuji Tourer. All related to my size and strength. It's built for comfort not for speed. Well actually its built for reliability and strength. I've geared it really low 22/32/44 front 11-32 rear.

I started commuting once a week 50 miles rt mid summer. It was marvelous. But turns out I've got the gout, so I have to address this and get seriously geared up for the cold before I start again. I've ordered a fluid trainer and The Time Crunched Cyclist. They're due in tomorrow.

Any help/advice or stories would be appreciated.
Anyone else with plans this year?
I'm more like 6'4, weigh around 250 (varies from 230-260 depending on the time of year and how much I've got out).

I've done a few 200k rides with 2000+ metres of climbing, so somewhere in excess of 6600 feet. I managed a 115k ride with 2300m of climbing but finished 10 minutes before the cutoff.

As people say a lot will depend on just what form the hills take. If it's generally rolling hills you'll probably want higher gearing, if it's almost entirely flat but has a few brutal climbs the low gearing will help. Or you could hammer the flats and walk up the hills.

I've done four 200k rides and take between 11-12 hours. Only today I rode to and from an overdistance 100k so ended up doing about 180k, which took me a little over 10 hours all in.

I'm toying with the idea of entering my first 300 in a few weeks, with a view to then maybe doing a 400 in May and a 600 in August. Have to see how my legs continue to do - the 300 I have in mind is a route I know reasonably well, and the first half of it invariably has a headwind. The second half was when I set a new personal best for covering 100k, in about 4:15.
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