Sub-5:00 solo century ride today!
#1
Senior Member
Thread Starter
Join Date: Feb 2006
Location: North Carolina
Posts: 2,040
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Sub-5:00 solo century ride today!
Last week after going about 70 miles solo at a 20.5 mph pace (a first for me) I asked for a raise of hands from those who have done a solo century in under 5:00 and I got some good responses. I'm currently using an online training plan to get ready for a an epic (read: famous and hilly) century ride/race in September in which I'd like do well. It's not officially a race but racers come from all over the country and it's competitive, complete with chip times and results posted.
Anyway, today I had a long ride scheduled with a rest week next week so I decided to see if I could do a solo century in under 5 hours without aero bars. I have a power meter in the hub of my rear wheel so I was able to gather some data about the ride. Here are my results:
Distance: 100.546 mi (loop course)
Duration: 4:52:56 saddle time
Avg Speed: 20.7 mph
Climbing: 4049 feet
Work: 3966 kJ (essentially calories burned)
Avg Power: 226 watts
Norm Power: 242 watts
Avg Heart rate: 158 bpm (threshold is 169-170)
Avg Cadence: 95 rpm
Notes: I made it in under 5:00 but I ran out of water due to the heat and had to make a quick stop at mile 85 or so to refill my bottles from a drinking fountain. My bike can carry 4 bottles so I had hoped to not have to stop but the 95 degree heat at 10:00am (yikes) made that problematic. I ended up going through 7 bottles of liquid but didn't end up eating as much as I thought I would.
I wanted to average 230 watts for the ride but during the last hour it was extremely hard to maintain that wattage for several reasons: (a) it was hotter than he!! out there, (b) there were lots of stoplights as I made my way back into town, (c) it was hilly so I couldn't keep a rythmn, and (d) oh yeah I was tired!
--Steve
Anyway, today I had a long ride scheduled with a rest week next week so I decided to see if I could do a solo century in under 5 hours without aero bars. I have a power meter in the hub of my rear wheel so I was able to gather some data about the ride. Here are my results:
Distance: 100.546 mi (loop course)
Duration: 4:52:56 saddle time
Avg Speed: 20.7 mph
Climbing: 4049 feet
Work: 3966 kJ (essentially calories burned)
Avg Power: 226 watts
Norm Power: 242 watts
Avg Heart rate: 158 bpm (threshold is 169-170)
Avg Cadence: 95 rpm
Notes: I made it in under 5:00 but I ran out of water due to the heat and had to make a quick stop at mile 85 or so to refill my bottles from a drinking fountain. My bike can carry 4 bottles so I had hoped to not have to stop but the 95 degree heat at 10:00am (yikes) made that problematic. I ended up going through 7 bottles of liquid but didn't end up eating as much as I thought I would.
I wanted to average 230 watts for the ride but during the last hour it was extremely hard to maintain that wattage for several reasons: (a) it was hotter than he!! out there, (b) there were lots of stoplights as I made my way back into town, (c) it was hilly so I couldn't keep a rythmn, and (d) oh yeah I was tired!
--Steve
#2
Senior Member
Join Date: Dec 2003
Posts: 3,333
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
That sounds excellent. When I was younger I could do a sub 5 (total time, I assume your total time was still under 5:00) but not with 4k+ of climbing!! That is terrific.
#3
Dagger Boy
Join Date: Jul 2005
Location: Southern California
Posts: 3,247
Bikes: 1999 GT 5.0i mountain, 2004 Basso Reef road
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Great job! That is an amazing time.
My personal record for centuries is 5:23:00 and I would love to cut those 25 minutes!
My personal record for centuries is 5:23:00 and I would love to cut those 25 minutes!
__________________
Women think they're so clever because they can fake an orgasm for the sake of a relationship, but men can fake a whole relationship for the sake of an orgasm.
Women think they're so clever because they can fake an orgasm for the sake of a relationship, but men can fake a whole relationship for the sake of an orgasm.
#4
Senior Member
Join Date: Jun 2002
Location: Rural Missouri - mostly central and southeastern
Posts: 3,008
Bikes: 2003 LeMond -various other junk bikes
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 78 Post(s)
Likes: 0
Liked 43 Times
in
34 Posts
I rode a 5:03 last week, but had a flat and also stopped once for water. My ride time was 4:53. I was on very easy route with only 2000 feet of climbing and mostly good pavement.
The flat bothered me both physically and mentally, kind of felt like the ride was "screwed" after that. I've ridden several Centurys non-stop earlier this year but the heat is on now......
The flat bothered me both physically and mentally, kind of felt like the ride was "screwed" after that. I've ridden several Centurys non-stop earlier this year but the heat is on now......
#5
riding once again
Join Date: Oct 2005
Location: San Diego, CA
Posts: 7,359
Bikes: '06 Cervelo R3, '05 Specialized Allez
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Congrats!
__________________
If you notice this notice then you will notice that this notice is not worth noticing.
#6
Senior Member
Originally Posted by Richard Cranium
.
The flat bothered me both physically and mentally, ......
The flat bothered me both physically and mentally, ......
Great job by the way. Be proud of it.
__________________
BMC Roadmachine
Kona Jake the Snake
BMC Roadmachine
Kona Jake the Snake
#8
Go Titans!!
Join Date: Mar 2005
Location: Culver City, CA
Posts: 2,489
Bikes: '04 Eddy Merckx Team SC - Record - Rolf Prima Vigor; Andy Hampsten Cinghiale - Dura Ace 7800 - Rolf Elan Aero
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Wow, I can't believe your before and after pics. It can't be the same person
__________________
One must live the way one thinks or end up thinking the way one has lived.
--Paul Bourget
One must live the way one thinks or end up thinking the way one has lived.
--Paul Bourget
#9
Old fart
Join Date: Oct 2005
Location: Los Angeles
Posts: 611
Bikes: 02 Specialized Allez, Cannondale M700
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Wow when I saw your time I assumed little or no climbing then saw >4k...VERY IMPRESSIVE!!
Was that 2 year transformation aided by the bike?
Was that 2 year transformation aided by the bike?
#10
Senior Member
Thread Starter
Join Date: Feb 2006
Location: North Carolina
Posts: 2,040
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Originally Posted by redden
Was that 2 year transformation aided by the bike?
--Steve