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  1. #4526
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    Way to go, Sara!
    Regards,
    Chuck

    Demain, on roule!

  2. #4527
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by sarals View Post
    AzT - thank you! I was having a REALLY GOOD DAY when you saw me! I can fool anyone

    On the Good News Front, I am starting to get the hang of what Ex has been trying to get through my thick skull. It's multifaceted, really. ~Be smooth and conserve, and by being smooth I WILL conserve. Roll on the power, don't snap it on. Use only what you need to, no more. Cadence, keep it high so your muscles don't load up. As I improve, the power for a given effort will come down.~ I've been so wrapped up about this I've been dreaming about it.

    Today, I went on out my Thursday hill training ride with my training partner (AzT, Cleave - it's Barb from PSG). I have been told to keep my power below 145 watts, and today I started to see the benefits of that as well as the SMOOOOOOOOOOOTH remark Ex put in the comments section of the schedule. I was relaxed and going easy. At no point did I snap the power on. I rolled it on. I have the LYC set at 2 second display, so anytime the number went above the upper limit I eased and the next number was at or below the limit. I got to where I could anticipate that. Smoothness started to really come, then. Any time that I could I was above 90 RPM. I rode for 1:48, and when I finished the ride I felt fresher than I did when I started it. TSS 107, IF .907

    I think I'm finally getting somewhere!

    And, everyone - everyone - thank you SO MUCH for your encouragement, kudos, tips, and concerns. I owe you all so much!
    Lets see... While I'm no expert I believe an IF of 0.91 and(!) you felt fresh gets a....

    Proof in the chocolate pudding.

    Well done

  3. #4528
    Idiot Emeritus sarals's Avatar
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    Chuck, IBO - thank you!!!

    Does ice cream count?
    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

  4. #4529
    Senior Member IBOHUNT's Avatar
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    6.5 miles ru**i*g
    1 hr on the trainer inspired by Sara

    IF 0.69
    TSS 48

    Avg Cadence 95

    Cadence.jpgpower.jpg
    Last edited by IBOHUNT; 01-17-14 at 07:30 PM.

  5. #4530
    Senior Member shovelhd's Avatar
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    That smooth power delivery will really pay off down the road. That is how I attack the field. Roll on the power like a turbo kicking in.

  6. #4531
    Idiot Emeritus sarals's Avatar
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    Shovel, I have discovered that I "twitch" - that's the best way to describe it - when I apply power. It's taken FOREVER to stop doing that! Maybe I am one of those "true sprinters" you've spoken of?

    1 hour in the gym yesterday, 20 minutes of box jumps (they're actually a lot of fun), and then 40 minutes of strength. The numbness I was feeling in my hands and arms a couple of weeks ago has passed, so perhaps my core is a little stronger.

    Day off today, except that I'm working. And watching California get dryer and dryer from above. The reservoirs around here are really pathetic. Sad.
    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

  7. #4532
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    My coach has a supported weekend ride which originates in Half Moon Bay and heading south toward Santa Cruz along Highway 1. He follows in a van and provides coaching and support, if required. We had 14 show up for the ride and the weather was spectacular. I got in 2:20 minutes and it was a great time and ride with gorgeous vistas of the Pacific with temps in the mid 60s.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  8. #4533
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    Team ride today, folks pulled off for different mileage totals due to some of them just having started their training in the last couple of weeks. I was originally planning to do the full 100 miles, but at around mile 40 had this urge to pull off the road, find a sunny spot and take a nap. My legs were fine, I had just recovered well from a long hard effort, nothing differed from the last few rides but the sleepiness. I pulled off and took a shortcut back to the start, ended up with 69 miles, 3:51 at varying intensities, hrTSS 236. Did nap intervals when I got home.

    Oh, and it appears my Powertap's bearings really are shot. It'll probably go off to WI Tuesday. Two more weeks in this block to be done by HR. Not a happy camper.
    Regards,
    Chuck

    Demain, on roule!

  9. #4534
    Old Road Racer Cleave's Avatar
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    Hi, got back on the bike today. Easy ride with a bunch of guys who I've known, ridden with, and raced with for the past 30+ years. Only two of us still race and it was a conversational pace. This was good because I wasn't good for more than that.
    Thanks.
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  10. #4535
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by sarals View Post
    Shovel, I have discovered that I "twitch" - that's the best way to describe it - when I apply power. It's taken FOREVER to stop doing that! Maybe I am one of those "true sprinters" you've spoken of?
    Possibly, but I bet it has a lot more to do with pedaling in circles. Has your coach ever suggested one legged drills? Something to think about. If your stroke is always focused on the downstroke, then you would spike every revolution. Your upper body is also a part of it.

    2:20 of mostly tempo on the trainer yesterday. Bye-bye base. Nice knowing you. Build one starts Monday.

  11. #4536
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by shovelhd View Post
    Possibly, but I bet it has a lot more to do with pedaling in circles. Has your coach ever suggested one legged drills? Something to think about. If your stroke is always focused on the downstroke, then you would spike every revolution. Your upper body is also a part of it.
    He hasn't yet, no. My upper body may well be part of it, agreed. I'm not the strongest chick on the block, that's for sure.

    Started an adaption workout on the trainer this morning at 0515. The rear tire went flat! I wondered why I wasn't making the kind of power RPE said I should. I'll try again tonight, after work.
    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

  12. #4537
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    Rode about the same amount as yesterday - 3:43 today, 3:51 yesterday, though today was solo. Average speed today was marginally higher. Huge difference in hrTSS, though - 193 today, 236 yesterday. Today's ride was all Z2/3; yesterday's included ~48 minutes of Z4 and above. I didn't quite make the week's TSS goal of 750-790, came in at 748...kinda bummed about that. No more giving in to drowsiness!

    I miss my Powertap already.
    Regards,
    Chuck

    Demain, on roule!

  13. #4538
    Packfodding 3 caloso's Avatar
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    Team ride today. Mostly easy tempo and a couple of sprints. 194.5tss CTL is over 80 for the first time since July. Trends look good.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  14. #4539
    Idiot Emeritus sarals's Avatar
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    I've entered three events for the next month. A flat practice crit next Sunday, the Cherry Pie crit on Feb 9, and the Snelling RR on Feb 22. I know the Cherry Pie and Snelling courses, and they are hardly ideal for me. Hey, it's early, I'm still building, and the reps will be good for me. I'll have a team presence at Snelling, and perhaps I can learn something. Cherry Pie is an attempt to do a bit better than my first try last year. The practice crit is just that.
    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

  15. #4540
    Idiot Emeritus sarals's Avatar
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    Twice now I've tried to complete an exercise and twice the bike has failed me. Well, I got almost 40 minutes in this morning before it broke. Here's a video of what went wrong.

    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

  16. #4541
    I need speed AzTallRider's Avatar
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    Hard to tell from the video: hub issue caused a flat?

  17. #4542
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    It appears the axle nuts are loose, sarals. No way the hub should walk side-to-side in that way. I can't answer the flat issue.
    Quote Originally Posted by rpenmanparker View Post
    Not to be argumentative

  18. #4543
    Idiot Emeritus sarals's Avatar
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    I think the hub nuts are loose, guys. I just hope the bearings are okay. I should have known something wasn't right when the wheel didn't want to go back into the drop outs last night when I changed the first tube. I don't know why it flatted again. Bad tube? Something in the tire? I doubt the loose hub had anything to do with it, just circumstance. Oh, well - I need to change the batteries in the hub, anyway, and now I have multiple reasons to do it.
    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

  19. #4544
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by sarals View Post
    I think the hub nuts are loose, guys. I just hope the bearings are okay. I should have known something wasn't right when the wheel didn't want to go back into the drop outs last night when I changed the first tube. I don't know why it flatted again. Bad tube? Something in the tire? I doubt the loose hub had anything to do with it, just circumstance. Oh, well - I need to change the batteries in the hub, anyway, and now I have multiple reasons to do it.
    Let us know what you find and those batteries sure ain't cheap!

  20. #4545
    Old Road Racer Cleave's Avatar
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    @sarals, I am not familiar with the design of that generation PowerTap hub, but current hub designs don't come close to resembling your grandmother's bicycle hub. In the good-old-days I would have said that some threaded part had loosened up but on my Powertap there's nothing related to the axle and bearings that you can adjust. You probably don't remember, but the wheelset I bought last year (after shovelhd's alert on this forum) had a similar problem with the rear hub.

    For my hub, the axle ends (the parts that press against the inside of the rear dropouts) "snap" on to the ends of the rear axle. The shouldn't be any side-to-side motion as the bearings have no adjustment for side-play. After sending my wheelset back to PowerTap once with no improvement in my problem, they ended up sending me a new wheelset. These wheels have been fine so far.

    The advantage that you have is that you made a video. I should have done the same thing for PowerTap customer support. I've heard good things about how they handle hub defects or failures.
    Thanks.
    Cleave
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  21. #4546
    Idiot Emeritus sarals's Avatar
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    Let me clarify just a little on the video itself. I shot it at 6:15 this morning before I went to work. I am crazy/don't mind getting up early/don't mind the trainer/hate darkness/don't like to be late for work but need to train. I haven't been able to look at the wheel since I shot the iPhone video. I SHOULD have brought the bike to work with me.

    Cleave, I do know Saris has great support. I just hope I don't have to use it. I NEED that wheel for training, and I need to use it in the crit this weekend (Ex wants the numbers). I cannot recall for the life of me if that fastener next to the battery compartment cover threads on or not. I won't even guess. However, that the hub is floating side to side between the fastener and the freewheel distresses me some! At first I thought the cassette was loose, but the whole freewheel moves, not just the cassette, so it's not that.

    IBO, the batteries this hub uses are just two button batteries - they're not expensive. They've been in the hub for four months, which is about all they usually last, so rather than risking the hub not sending data during a race (when I really need it to), I'm going to swap out those batteries.

    Tonight I'll look the wheel over and report back!
    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

  22. #4547
    Senior Member IBOHUNT's Avatar
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    Was supposed to be a recovery day off the bike but with 6-8" of "sunshine" predicted to fall tonight/tomorrow I had to do tomorrows workouts today

    6.5 miles ru**i*g
    1 hour on the trainer easy spin - TSS 50

  23. #4548
    Senior Member shovelhd's Avatar
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    Sara,

    Your hub is older than mine (SL+) but I believe the construction is similar. There is a small amount of end float adjustment but nowhere near that much. How does the axle feel when you spin it in your hand? Gritty? Hanging up? Then the bearings are junk. I replaced mine myself but I have the tools. Another possibility is that the retaining clip inside has loosened or broken, leaving the bearing to slide back and forth. Hard to say by just the video. I wouldn't race it like that, although I don't think it would be dangerous unless the bearing collapsed and locked the wheel up.

    I don't believe that Saris services the large hub series anymore, especially the wired SL. They should offer you a G3/G4 guts upgrade for $350. They use the existing hub but replace all of the guts including the electronics, bearings, axle, and freehub. It converts your wired hub to ANT+ wireless. This assumes that you have an ANT+ head unit like a Garmin. Give them a call and see what they'll do. Another option is that some race oriented shops will replace the bearings for you.

    Good luck.

  24. #4549
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by sarals View Post

    IBO, the batteries this hub uses are just two button batteries - they're not expensive.
    About $2 each. That's 4 Krispy Kreeme doughnuts from Sheetz!
    Priorities...

  25. #4550
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by IBOHUNT View Post
    About $2 each. That's 4 Krispy Kreeme doughnuts from Sheetz!
    Priorities...


    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

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