Hermes

Weighed in at 166.6 this AM and went off to the track for a 3 hour workout. I was not sure how the lower weight would affect my track performance. The verdict is "I felt amazing.". I worked out with the motor that featured 3 simulated team pursuits by pulling out next to the motor every couple of laps. I did a standing start and it was extremely good so I have not lost any strength. My leg speed was better and speed was good.

Red Rider

Well, that's odd.

Try this.

If it doesn't work I'll do a copy and paste here.

AzTallRider

That works. Great race report, and more importantly, way to win both the physical And mental battles and kill it. Congratulations!

Hermes

You can read RR's blog or go for the Herme's Notes. This is a very tough 18 mile ITT with roughish roads, some wind and a few rollers. My wife and RR ripped the legs off the women's W4 Peloton going 1st and 2nd for the race. One would think with all the suffering there would be a podium - nooooooo. We did a parking lot podium. Great riding RR, you were amazing and very tough.

Hermes

The climb up the Angliru in the Vuelta was very difficult. Cobo seemed to have made the right gear selection as he crushed the field and looked great even on the 20% sections. Wiggins' legs loaded up on the really steep stuff and he and the rest suffered a lot.

Some Angliru gearing

Cobo 34×32 (28.3-inch);
Nibali 34×29 (31.2-inch);
Froome and Wiggins 38×32 (31.6-inch);
Kessiakoff 34×28 (32.3-inch);
Fuglsang and Mollema 36×28 (34.2-inch);

sarals 

Two amazing women!

AzTallRider

Yo Sara! How is the motivation?

For some reason, practically puking trying to stay hydrated as I climbed 9 mile hill Saturday in the 113* heat has me raring to go this week. Go figure.

sarals 

I've been working the last seven day shifts, so I haven't had the time I need to ride. I have been running (which is not up to par, yet) and swimming, going out at 0530 for an hour each day doing one or the other. I'm going to do a 100 or so mile ride with a friend on Saturday. So, my motivation is good - my body still is not 100%, but I'm getting there! Thanks, AzT!

sarals 

Let me add to my reply, AzT. I still have an egg-sized hematoma on my left hip. It's gotten smaller, but it causes soreness when I run. It sits right over (or maybe under) the IT band, and at about three miles into a run, it will cause my left thigh to start to get stiff. It's not unbearable by any means, but I feel every step. I've had to slow my pace and I can't go the distance I'd like to or used to. Six miles is about it. It does NOT bother me on the bike or swimming. I was told that **** thing could take up to six months to fully absorb. Well, two months have gone by! It's still there.

AzTallRider

Utilizing my education, experience, and the massive computing capabilities at my fingertips, I can state, with 100% certainty, that 2 months is not 6 months.

sarals 

*Thud*

(Shaking head in utter amazement) It's NOT????

:~D

Hermes

A rare statement of certainty from an accountant.

sarals 

AzTallRider

Only because I checked Wikipedia, just to be sure.

Allegheny Jet

I'm estimating that your about 1/3 of the way there Sara. I'm no expert, just a good guesser.

Allegheny Jet

I am off the 2 week mid season break and had to do intervals on the road this evening. On tap was 10 force reps where I put the bike into the biggest gear and while in the saddle hammered with everything I got for 20 revolutions of the pedals. The power, as it develops, should come in handy during cyclo cross races.

After the hiatus and riding mostly on the cross bike and mtb it was a nice evening with my good buddy Tarmac. I forgot how sweet it rides.

sarals 

What would I do without you guys?

Red Rider

Nice bottom-lining here, and thanks for the compliment. The competition was fierce and inspired me to step up.

Maybe you can add a portable podium to your list of things to bring to races that other people might forget.

Hermes

I did an hour endurance ride last night mostly in the drops on flat to rolling terrain. This was the second night this summer that I did not have to wear arm warmers and leg warmers - beautiful evening.

sarals 

I was on the bike for a 1:46 ride this morning, 25 miles, averaging 15 MPH. I just added Strava to my arsenal, and the revelation with it was the "power calculator", which Garmin Connect doesn't have. Apparently there is a sprint point on the ride I took today (that I have never heard of until I looked at Strava!), and what was interesting was that I ONLY produced 130 watts over the course of that sprint. 130 watts? That low power hurt that much? Granted, I was not going flat out, todays ride was the first in nine days, but I was moving along fairly well - and only producing 130 watts?? You fellas talk about your big wattage numbers (sort of in the category of a high power audio amplifier), and now I have an appreciation for the kind of effort it takes to produce that power! I really wonder if I can do it. No wonder my heart rate is low!

Here's the ride: https://app.strava.com/activities/1562338

AzTallRider

I've been meaning to give Strava a go. Tomorrow's group ride has an oft-ridden hill, so I'll upload that to see how slow I am compared to others who have done it. I'll let you know how the Strava power calculator compares to what my Quarq provides.

Red Rider

I'd appreciate that as well. I don't ride with a powermeter and was surprised to see Strava supplies a power result. How do they do that?

And while we're touching on a topic that deals with apps and algorithms, why is my Garmin caloric usage less than my Strava result? Both read the Garmin, and both are personalized with my age, weight, etc. I don't get it.

The mysteries of modern technology...

AzTallRider

You can estimate power output if you know distance, elevation change, weight, speed, and, if you want accuracy, your 'aeroness' and the wind speed and vector. I don't know the math, but there are online calculators that will do it for you. It's the same amount of 'work' to lift a given weight a given distance, regardless of who or what is doing it. That basic physics relationship is what I believe they are using.

Calorie consumption is similar: all the factors need to be accounted for if you want it to be reasonably accurate. For instance, do both Strava and Garmin know the weight of your bike, including what you have on it, like water bottles? It's entirely possible they use slightly different factors in their calc's. With a power meter, you have kilojoules of power output, and those are considered roughly equivalent to calories. Even then, I've read that the relationship between kilojoules and calories has evolved over time.

In any event, you probably don't want an accurate calorie expenditure, because it's always less than you want it to be.

Allegheny Jet

Try this calculator, it's fairly accurate. For me the TT efforts during training were spot on. https://bikecalculator.com/veloUS.html

Your calorie expenditure also depends on what was eaten and drinken' during the ride.

Hermes

The calculator states more watts are required than my wife and I find necessary for the speeds. I have found this to be true for most of the calculators. Climbing calculations seem accurate and we have one simulation that does all the local climbs and is very good. Also, if there is any wind, the power calculators seem to give poor results.