Listen to my latest phonecast

Listen to my latest phonecast

Listen to my latest phonecast

Listen to my latest phonecast

Listen to my latest phonecast

Today’s training plan called for 75 minutes of hard effort. Since the weather was not wet, just cloudy with some sun, I decided to ride outside today. I choose a very flat route north of home. I warmed up for twenty minutes and then started the main set. I made a mental error about just how hard I was to ride. I thought the training plan called for an effort of 171-187 watts. I was feeling good and I did work a bit harder than I should have. I finished the main set with an average effort of 197 watts. When I got home a reviewed the plan, I discovered that my effort should have been between 151-179 watts. Opps. I must pay more attention to details.

At least I did set a personal record on the “Monster Cookie Hill” Strava Segment!

Well, maybe not rain, but certainly showers.

My training plan called for three hours today, but the forcast called for rain. What to do? Well, sit in the hot tub of course.

While enjoying the warm waters, I noticed that it was not raining. It was cloudy, but the type of clouds that do not speak of rain. Checking the weather radar, I noticed that the rain was already past my home and there was no rain on the way. Yea, I’m going to ride my bike!

Even though I did not expect rain, I did bring my rain jacket and rode the bike I don’t mine getting wet – the Litespeed.

I crossed the Wheatland Ferry and headed north to Dayton where I enjoyed a Latte and a snack. Then I headed westward and found myself in the middle of the Reach the Beach ride, well at the end of it at least. True they were moving slowly and I was easily passing them, but I have to respect them for venturing out in so so weather to ride 100 miles to the ocean. Good job!

I left the Beachers and headed for the Amity hills. I did Walnut Hill, Amity Hill and Eola Hill in that order. Each was work but each was fun.

After the last hill, I headed back to the ferry and came upon friends Winnie, Al and Tom. I finished my ride with them setting my all time slowest ride up the “Monster Cookie Hill”.

Oh, yes it did rain on me. I got a bit wet, but the rain jacket came in handy!

I get my best interval workouts by using the trainer. Tonight was a great workout! I did five eight minute intervals with just a slight drop off in the last. I felt great afterwards.

The Ride of Silence…

Tonight we number many but ride as one
In honor of those not with us, friends, mothers, fathers, sisters, sons
With helmets on tight and heads down low,
We ride in silence, cautious and slow
The wheels start spinning in the lead pack
But tonight we ride and no one attacks
The dark sunglasses cover our tears
Remembering those we held so dear
Tonight’s ride is to make others aware
The road is there for all to share
To those not with us or by our side,
May God be your partner on your final ride

– Mike Murgas

Hank Bersani, I was thinking of you.

After last Saturday’s 400k, I was still feeling a bit tired so I joined my wife in a longish recovery ride.