Monthly Archives: April 2013

SBC Wednesday Night Ride

The first Salem Bicycle Club Wednesday Night ride – East Side! Mckay Park will be our starting location for the Summer, and tonight was our first from our new starting location. Since the sun sets early in the evening, we rode a flat 12 mile route in the coolish evening air. This is my recovery day, so I decided to stay at the back of the pack. Along the way, we came upon a typical Oregon rural sight…

My Ride Statistics

Ride Time 1:22:20
Distance 16.91 miles
Work, kJ 363
Temperature, °F 64°
Average Power, Watts 70
Average Cadence 61
Average Speed, mph 11.66
Average Heart Rate 84
Weight, lbs 199.0

Tualatin Tuesday – Advance Explorer

If it is April, then it is time for Del’s Tualatin Tuesday rides.

The first ride of the season saw warm weather (63°) and lots of folks out. I was a bit late and missed the 5:30 start so I started with a large group at 5:45, and promptly got dropped. I did the majority of the ride by myself. Good thing I brought the map!  I must say that the views of Mt Hood from SW 145th were impressive.

I spent most of the time working hard to stay with the group, and chasing in a failed attempt to catch the group, before giving up and riding my own ride.  I had to move along as the sun was setting and I did not want to get caught out after dark.  As such, I perhaps worked too hard for my coaches liking, but it felt really good to get out there and work hard on the hills.

 

Power Zone Distribution

Z1 Active Recovery 1 – 109 W 37:09
Z2 Endurance 110 – 149 W 12:43
Z3 Tempo 150 – 179 W 13:46
Z4 Threshold 180 – 208 W 11:25
Z5 VO2Max 209 – 238 W 9:36
Z6 Anaerobic 239 – 298 W 12:11
Z7 Neuromuscular 299+ W 15:57

Time Trial Analysis

I was interested in comparing my results for the two years that I have raced the PIR Time Trial.

PIR is of course Portland International Raceway, a flat nearly two mile track. There is one really technical turn which takes some learning on what is the correct line to take.

I first raced PIR last year, 2013. I did pretty well, I was 15th out of 17 starters in my age group. My time was 30:53.18.

This year, I have hired John Hughes to coach me. In the weeks prior to PIR, he has had me doing some specific time trial training. Were we successful? My time for 2013 was 29:51.83, over one minute better and I finished in 13th place.

Below, you will find my lap analysis. The race is six laps, but the last lap is shorter and not listed below. Please note that every 2013 lap were faster than 2012. Yes, I do think that my coach enabled me to obtain better results!

1 John Henry Maurice Mar 31, 2013 23.3 mi/h 153 bpm 236 watts 4:56
2 John Henry Maurice Mar 31, 2013 23.2 mi/h 155 bpm 233 watts 4:57
3 John Henry Maurice Mar 31, 2013 22.7 mi/h 153 bpm 229 watts 5:03
4 John Henry Maurice Mar 31, 2013 22.6 mi/h 152 bpm 225 watts 5:05
5 John Henry Maurice Mar 31, 2013 22.4 mi/h 155 bpm 213 watts 5:07
6 John Henry Maurice Apr 8, 2012 22.4 mi/h 151 bpm 231 watts 5:08
7 John Henry Maurice Apr 8, 2012 21.9 mi/h 152 bpm 231 watts 5:14
8 John Henry Maurice Apr 8, 2012 21.9 mi/h 151 bpm 225 watts 5:15
9 John Henry Maurice Apr 8, 2012 21.7 mi/h 151 bpm 221 watts 5:18
10 John Henry Maurice Apr 8, 2012 21.1 mi/h 168 bpm 245 watts 5:26