Monday, 17 November 2014

Hybrid Rides and Dancing Deer

Most of my bike rides lately have been on a trainer.  I've been itching for any reason whatsoever to take one of my other bicycles for an outdoor ride.  Well, on this particular Sunday the temperature was only 2C.  But it was sunny and the roads were dry after days and days of rain.  It seemed like the perfect excuse to bust out my hybrid bicycle and hit some of the waterfront trail.

Dirt road complete with crater sized potholes.


The route I was planning on had mixed surfaces.  Some of it would be paved bicycle path.  But a lot of that pavement has buckled, cracked, broken and formed "eggs" (giant bumps in the road).  Some of it is dirt road pocked with hazardous potholes.  Some of it is stone dust with a smattering of gravel.  As the area is pretty flat there is little change in elevation.  Almost all of it follows a river and has plenty of ponds, marshes and other wetlands.  In other words, perfect for my hybrid bike.

An "egg" in the road.  Easily kill your wheel hitting it.
It was also a blast from the not-so-distant-past for me.  I started this journey on this bike and this route.

Clothing wise I had good ideas.  MEC Ardent jersey, Pearl Izumi Select Thermal Tights, thermal beanie, MEC Ace cycling liner, Mirelle trail running shoes and SmartWool socks.  I wouldn't dream of this combo at this temperature on the Valence.  But the Hybrid is a lot slower than the Valence so cutting the wind is a lot less of an issue.  I brought extra layers just in case.

Not sure why the cone is there?  I survived crossing twice.
I started to regret skipping the maintenance when I started pedaling on the bike.  I found lots of resistance but just chalked it up to being spoiled with a super light road bike.  After trying to tough it out for a while, I stopped and noticed my rear tire was really low.  I pulled out my hand pump and learned why it's so important to have a pump with you.  I also learned why people use CO2 pumps because pumping up tires with a mini pump SUCKS!

Pretty unstable ground here, back tire slid a fair amount.
On the way back while climbing a slight incline on stone dust, I saw a deer.  I have run into wildlife on a third of my rides in this area and had been hoping to see something.  When it dashed into the tree line I saw a second deer follow it in.  I noticed the tree line was actually just a line of trees blocking an open field.  One I would have access to another 10 or so meters up the path.  So I biked into the grass and aligned my video camera to see the deer...

... and I kid you not, they started leaping about playfully!  And I have some poorly recorded proof of the encounter, courtesy of my budget action camera!  It's a bit hard to see due to the sun.
Sorry about the bad sound and shakiness.  I need to get a better video editing software to clean up these clips.  I'm getting a helmet mount so the view should be more directional (and less shaky).  I also have a better camera on my wish list.

Trail gets washed out with old leaves and pine needles.
On my way back, I could see in my mind's eyes places where I huffed and puffed with exertion.  I was so much slower then.  I'd be wearing a smattering of sweaty workout clothes and a look of determination.  Now I'm more than 40 lbs lighter than the man I was; I'm leaner, more muscular, more fit than I've been in my entire adult life.  The one thing that hasn't changed an iota is my determination.

The bike ride was perfect.  I really missed riding outside and it was nice to do it again.  The deer incident really put a smile on my face.  I'm looking forward to doing it again soon.

Sunday, 16 November 2014

Indoor Cycling Week 2

Day 1 (1 hour)
Tuesday's class consisted of some new intervals.  It started off similar to the others we've done; five minutes warmup, 70% effort for a minute, minute easy, 80% minute, minute easy, 90% minute, minute easy.  After that we went full-out effort for 30 seconds and easy spinning for 30 seconds, repeated 20 times for the set.  Then five minutes easy spinning and a repeat of the 20 intervals, finishing with a 5 minute cool down.

I noticed my wooden block slipping again.  I slowly (but firmly) tried to rotate my front tire with my hand, as though to pull the block under the tire more.  Instead of the block moving, my entire bike rolled forward.  Which again was fine, because I was centered on the block.  Unfortunately, my wife wasn't so lucky.  Her blocks few out from under her front tire with a clatter.  But like a trooper she just kept on spinning.

Day 2 (1 hour)
I wanted to put an end to the slippery antics so I went shopping.  I picked up two CyclOps Riser Blocks.  Unlike other blocks, they have three different levels.  Apparently both blocks can be combined to simulate many climbing positions.  I also picked up some cushioned interlocking mats.  The mats would help with the slippery sweat mess in addition to providing some dampening of vibrations.

Today's class started with an 80% effort to warm up, then we went right into Individual Leg Training, or ILT's.  In a nutshell, you start pedaling with one foot then switch to another.  While pedalling you concentrate on how to make circles with your pedal stroke. It sounds easy enough, but I actually found it pretty difficult.  I had my bike set for little resistance and was using an easy gear, but found my heart rate up while doing the ILTs.

The last intervals were interesting.  Each set was nine minutes.  The first 2 minutes were at 80% effort and the third minute was at 100%.  Then minutes four and five were at 80%, then minute six at 100%.  Then minutes seven and eight at 80% and finally the ninth minute at 100%.  We did this three times with a 5 minute cool down in between.

Day 3 (1.5 hours)
Last Saturday I was low on liquids so I thought I'd be better prepared this time.  In addition to my Polar 24oz water bottles, I also brought along a bottle of Powerade.  My bike doesn't have three bottle holders though.  I used a small bungee cord to fasten it to a sane spot on the front of my bike.

For this class we did more over-unders.  First a warm up to bring us to our Functional Threshold Power (FTP).  After a five minute cool down, three minutes were 90% of FTP, then 2 minutes 105% FTP, another 3 at 90% and another 2 at 105%.  That's ten minutes of cycling like a madman.  We did that particular set five times, with five minutes of cool down in between.


Thursday, 13 November 2014

Project: SubZero Update 3

Now I just need some ice and snow.
A few weeks ago I had an opportunity to put Project: SubZero through the paces.  I had heard about a mountain biking area nearby and went to check it out.  As I started packing for it, my wife expressed interest in coming along.  We'd have to take turns riding as we only had one mountain bike, and the trails here would have killed our hybrids.  But I'd rather spend time with my wife and share a bike than ride around solo.

The trails were pretty tough to navigate.  There was just so many fallen leaves from autumn covering the path, that sometimes the leaves were a foot or two deep.  You couldn't see rocks, roots or other obstacles.  But we found some areas that weren't too bad and had fun taking turns with Project: SubZero.  We did find there were some gearing issues so we tried to "single speed" it for the most part.

I tried messing with the derailleur when I got back.  I was able to get it shifting properly again but it just seemed off.  I'm not sure if it's an equipment problem or my inexperience with them.

I waited for an opportunity to test it properly.  Finally after several days of rain I was able to take it for a test drive on a back road.  At least, it was a dirt road last time I checked.  It ended up being thick gooey mud.  Normally the sight of a road like this would put me in a bad mood.  But I had a mountain bike equipped with fenders and big knobby tires; a thick gooey muddy road was ideal!

I didn't get in too far as it was starting to get dark.  I turned around and churned up the mud some more.  I found myself laughing as I watched my bike spray mud everywhere.  I felt my rear tire slip a few times as the mud started giving way into puddles.  I managed to stay stable and got out of the mud trap.

Riding a mountain bike is a completely different experience in comparison to road biking.  But I'm learning the one big thing they have in common is they're both fun as hell!

Next stop was another nearby dirt road.  This one didn't turn into gooey mud so I was able to pay more attention to how the shifts were going and other various noises coming from the bike.  While it was shifting there were obviously some problems going on.  I also noticed that my rear wheel was out of true.

The mud spray looks neat when lit up.
A few days later I rinsed off the bike as best I could, then packed it up in the car and headed down to the LBS.  They'll be going over both derailleurs to see what the problem is.  They'll also fix up my wheel so it is true again.  Last, but definitely not least, the studded tires are going on!

Still eagerly awaiting snow and ice.  For the first time since I made snow forts as a kid.

Monday, 10 November 2014

Cycling Indoor Edition Part 4

After an awesome party and return ride home, I only got a few hours sleep.  My wife was going to be working throughout the day and wouldn't be joining me for this class.  I felt like my determination to go was wavering.  My wife pointed out how much trouble I went to in order to attend..  It was subtle but effective prodding as I ended up heading to the two-wheeled torture chamber.

The Bike Thong!
I picked up a Minoura Safe - T - Net Sweat Net.  The amount that I sweat is nothing short of epic.  All that sweat is basically salty water and not good for my frame.  The sweat guard stretches from the handlebars to the seat post, creating a terrycloth towel-like barrier.  I like to jokingly call it my "bike thong."

Today's session was longer, 90 minutes instead of the usual 60.  It would be more intervals of varying effort with 1-3 minutes of easy spinning between each.  We started with a five minute warm up and started our first set.  It had 3 intervals; 70% effort for 5 minutes, 80% effort for 4 minutes and 90% effort for 3 minutes.  This set would be performed a second time.  Then a set with 3 intervals of 3 minutes duration.  The last two sets were the same 3 intervals; 70% effort for 3 minutes, 80% effort for 4 minutes and 90% effort for five minutes.  Then a five minute cool down.

The resistance changes I made fixed my problem.  I felt like I was getting the right amount of resistance.  I was able to stand up during intervals where it was called for and was able to keep pedalling along.

This class I ended up rationing my water carefully.  The last two classes I had brought sufficient water but this class would be harder and longer.  I made a mental note to bring either an extra bottle or an energy drink to the next long class.

The hardest part of the session was the cool down.  I kid you not.  Normally I'm all smiles and enjoying the endorphin buzz on cool down.  This time it was agony.  For some reason spinning with no resistance was leaving me with a permanent grimace.  It seemed like the longest five minutes of my life.

So far I've really enjoyed the class.  The work outs have me drenched in sweat and I'm already looking forward to seeing how it affects my performance in the spring.  There are three classes per week and I'm positive I can make a minimum of two, if not all three.  Between this, Project SubZero and the core exercises I've been planning, I should have a very active winter!

Saturday, 8 November 2014

Cycling Indoor Edition Part 3

Jet Black M1 Trainer with Tacx Trainer Tyre.
Our second day we had Tacx Trainer Tyres outfitted on our rear wheels.  The concept is they're made specifically for use with a trainer, so they'll last longer than a normal tire.  And of course, since you're not using your actual road tire, it's getting no wear at all.  The tires are smurf blue, guaranteeing you'll never confuse them with a normal road tire.

Through the fitness test we discovered what sort of sustained effort we could keep.  I think the term for it is "Functional Threshold Power."  Today we'd be making use of that information for our efforts.  I used a heart rate monitor to keep track of my efforts but the instructor also gave instructions for people with power meters and speed/cadence sensors.

The instructor dubbed the class "Throwback Thursday" with all music being from the 80's and 90's.  The format was similar to yesterday's class only the intervals were shorter and more frequent.  There were a few screens displaying this information with a series of graphic displays and timers,  The instructor would also call out any changes so you didn't need to keep an eye on them.

Looking around I noticed new faces and rides.  Lots of road bikes and more triathlon bikes.  It seemed like aero-bars were extremely popular.  From what I heard, this would be happening all month as people retired their rides for the winter.

At one point we were instructed to stand while pedalling.  I got up to pedal and found I couldn't.  I felt like there was no resistance there.  I ensured that I was in my hardest gear and my trainer's resistance was on the highest setting.  I looked over to my wife and noticed she had a similar problem.We ended up just sitting through the rest of the standing segments.  I tried to make up for it by greatly increasing my effort through cadence.

We discussed the problem with the instructor afterwards and got some tips on how to fix it.  After making some adjustments, I noticed there was a lot more resistance.  I don't think it was pressed up against the tire enough.  I checked the manual later that evening and it confirmed my suspicions.

Next up, the finale aka Part 4!

Thursday, 6 November 2014

Cycling Indoor Edition Part 2

A window-less basement room with lots of bikes set up on trainers.
A window-less basement room filled with metal monstrosities
whose sole purpose is to cause pain and agony.
In medieval times it was called a torture chamber;
today it is called the spinning room.
On my first day I had a look around at other riders and bicycles.  It seemed like the majority of the bikes were time trial or triathlon bikes.  A few road bikes and I spotted one hybrid.  All the pedals that I saw were clip-less pedals.

Once we got started we did some light spinning while introducing ourselves.  After that the instructor gave us an outline of what we would be doing.  We would be doing a fitness test where we had to hold a certain amount of effort for two eight minute intervals, with a few minutes of easy spinning in between.  He explained that it was important not to go all-out; you don't want to just run yourself to exhaustion right away.  You want to go at your highest sustained effort that still allows you to accomplish the intervals.  And of course, there would be a warm up prior and a cool down after.

Well, it ended up being quite a workout.  I was sweating like crazy, even with help of three fans.  A puddle of sweat pooled below my bike.  I am so glad I brought two towels!  The only thing that was odd was my speed was pretty high.  I feel like there might be an issue with the resistance being too mild.

Picture of my wife's bike and my bike.  Both are Norco Valences but hers is a smaller women's version.
The Wife's Valence (left) and my Valence (right).
The style of trainer we had uses the rear tire, which elevates the tire.  Most people put something under their front tire to level things out.  I had grabbed one of the "freebie" wooden blocks from the front of the class.  At first it was working out well.  But my uber-sweating had created a pool of disgusting-ness beneath me which made the block a little slippery.  It ended out sliding from under me.  Fortunately I could feel it happening and made the transition as gently as possible.  I then made sure to put on my "I meant to do that!" face.  Might be a sign to start looking for a good riser block that won't slide.

I had heard one of the down sides of indoor cycling was the monotony of it.  You don't have the breeze in your hair or beautiful scenery to look at.  I found doing intervals really helped with this.  When you change things up every few minutes, the time just flies.

More coming up in Part 3!


Tuesday, 4 November 2014

Cycling Indoor Edition Part 1

I had my last ride outdoors with the Valence.  The temperature was about 6C and the wind was southeast at about 20km/h.  I made the mistake of forgetting about the wind and rocketed along with it.  I ended up fighting a mean head wind all the way back.  Despite the rough ride back, I made sure to enjoy every minute of it.

One of my winter strategies was to take up cycling indoors.  I have a recumbent stationary bike that I can ride.  The upside is its free, the downside is I can't ride with my wife and it doesn't do much for my cycling form.  There are spin classes where they supply stationary bikes; I can ride with my wife but again it doesn't do much with cycling form.  I'm also worried that relying on either will mean getting used to my saddle all over again in the spring.

So instead we opted for an indoor cycling class being held by my local bike shop.  This class didn't supply equipment; you need to bring in your real bike and a turbo trainer.  These trainers basically convert your real bike into a stationary one.

My trainer, a JetBlack M1 turbo trainer.
We were able to obtain two Jet Black M1 magnetic trainers. A remote attached to your handlebars allows you to control the magnetic resistance.  The trainer holds onto the rear of the bike and presses up against the rear tire for resistance.

The indoor cycling room is a large basement room that is well ventilated with several fans.  We set ourselves up at the front of the class, near one of the larger fans.  I'm not normally a front-of-the-class kind of guy but I wanted to make sure not to miss anything.

Stay tuned for part 2 where we get right into the action!