My new coach wanted a baseline time trial to estimate my lactate threshold. Eight years ago, I had my lactate threshold tested and it was determined to be 153 bpm. In the last two years, my average heart rate during my time trials has ranged from 148 to 161 bpm. I was not sure that I could preform at this level today as I have not been focused in my training since early summer.

I had several coursed I could choose from as my coach did not specify a distance. Possibilities include the Jack Frost TT course in Vancouver, WA, the As the Raven Flies TT course outside of McMinnville, the Coburg TT course north of Coburg or the new TT course near Shedd, Or. All are fun but all require travel. So in the end, I created a out and back course using Windsor Inland Road near my home.

The weather forecast for today was dry and warm. It was not wrong. By 10:00 am, the sun was out drying the asphalt. I decided to ride my LeMond Victoire with my areobars installed. I wore my road helmut, leave my TT helmet in it’s box. I also did not install my plastic disk wheel covers. All in all, the bike was set up for a distance race.

I warmed up for fifteen minutes and then started the course. The route is mainly north – south, but there are several turns. The temperature was in the high 60s with strong winds from the south reach 15 miles per hour.

Since the start of the course was northward, I knew I was riding very fast. I should note that I set the display on my Garmin Edge 500 to show current watts, current heart rate and elevation – nothing else, no speed. I concentrated on working as hard as I could and I saw that my heart rate was well over 150 bpm. I followed the course to the turn around at the base of the hill up to Wheatland Road. There, a car was overtaking me so I had to pause for just a moment to allow it to pass before I did my u-turn. The trip back was mostly into the wind and it was hard. None the less, I kept my effort high and worked all of the way to the end. My results:

 

Distance	11.6 miles
Elapsed Time	00:34:21
Resting Time	00:00:00
Average Speed	20.2 mi/h
Average HR	155 bpm
Power	205 Watts

It seems that my lactate threshold is about where it was eight years ago.

Today, with just clouds in the sky and nothing falling from them, I intended to do a 55+ mile ride. It was not to be.

My first clue was that the Buena Vista Ferry was closed due to a mechanical issue. So, instead of crossing the ferry and riding in the Wells Landing area, we began our return along Riverside Drive. Approaching the Independence Bridge my rear tire blew. It suffered a sudden, complete and total loss of air containment. The side wall failed.

I used a five dollar bill to boot it, inserted a new tube and inflated it. It seem to hold air and I decided to continue on. The boot lasted for perhaps 1/4 mile, just long enough to ride across the bridge. I quickly decided that I would not try to boot it again and called for rescue.

Today, I saw my first truck full of Christmas Trees. The harvest has begun.

Time	02:08:07
Elapsed Time	02:54:15
Max Speed	36.8mi/h
Avg Speed	13.4mi/h
Device	Garmin Edge 305
Bike	Redline

I could not ride outside today as I had a long drive to Olympia and back. So, I jumped on the trainer when I got home.

I intentionally worked harder than my prior trainer rides this month and I succeeded. My average power was 187 watts with an average heart rate of 138 bpm. I watched most of the 2010 Giro di Lombardia and did one minute intervals whenever there was a commercial. I did six strong intervals and I should have stopped there as the seventh was hard.

It was raining when I needed to ride my bike. I had two choices; ride my Redline Conquest Ti (my fendered rain bike) outside or my Power Crank equipped Cannondale inside. Both would be nasty. One gets me rain wet and cold. The other gets me sweat wet and hot.

I wimped out and rode inside.

I selected the 2011 Tour of Flanders DVD to watch. This is one that I captured and copied to DVD. My less than expertise was evident as the DVD ended with 17K left to race. That explains my effort variances at the end. Oh well.

At this time of year in Oregon, it can rain at any time.  Cloud cover is constant.  Wet roads are common.  Riding with rain gear is mandatory.

So, Joanne and I headed out to lead our Salem Bicycle Club ride expecting to get wet, but luck was with us and we enjoyed an easy, dry ride.  Joanne choose a route to the east and TJ and Jean joined us as we rode through the night.  I was feeling good on my Litespeed Appalachian and I found myself out in front, sometimes too far as this is supposed to be a group ride.

I wore what is becoming my Fall weather usual – three layers, tights and my winter shoes. My blue jacket kept me warm but not hot. I never did ride hard, so I did not build up much body heat.