I’m 3 weeks into my training for the 2016 Allianz Cycling Tour and this past week I set two new records.
Week #3 Highlights
- 123.1 miles in 5 workouts, totaling 8 hours and 32 minutes.
- Set another longest ride record of 52.7 miles.
- Without carbs you will bonk on the bike.
- Riding the Virginia Capital Trail at night is an awesome experience.
- Discovered workout genre radio stations on Pandora Radio to keep me motivated on the trainer.
The Weekday Rides
Tuesday, Feb 16
Tuesday evening on the trainer was a disaster. My legs had recovered from the long rides over the weekend, but my low calorie intake was more on the protein side of things vs. carbohydrates. This proved to be a big mistake Tuesday evening when I could hardly get in a 45 minute easy spin on the bike.
At the 30 minute mark I knew I had no fuel to pedal. But I decided to suffer another 15 minutes out of stubbornness. Lesson learned. Eat more carbs and calories!
|Avg Speed||16.8 mi/h|
Wednesday, Feb 17
Thanks to the warm weather on Wednesday I was able to bike after work outdoors on the Virginia Capital Trail. Another bonus is that I wouldn’t have to bike alone. Scott joined me for the ride which began at the Exxon gas station located at I295 and Rte 5 across the street from the Four Mile Creek Trailhead. If you park at Four Mile Creek Trailhead you need to be out by dusk.
Riding the Capital at night is something everyone should experience. It’s very peaceful riding along Rte 5 in total darkness without anyone else on trails except for the occasional wildlife that included deer and rabbits.
Our Bike Lights
Back in December, Scott and I both purchased NiteRider Pro lights. This was our inaugural ride with them. We were both super impressed with how bright our lights lit up the night!
I’m using the NiteRider Pro 1400 Race, which has 1,400 lumen output and a runtime of 2:00 – 32:45 hrs depending on how bright of a setting you use. Scott is riding with the 1200 which barely shows a difference in performance.
Both lights are more than enough for riding the Capital Trail in total darkness and keeping away the ghosts of Edgewood Plantation.
|Avg Speed||17.2 mi/h|
|Avg Watts||130 W|
|Elev Gain||502 ft|
Thursday, Feb 18
Thursday evening was back indoors riding on the stationary LifeStyle fitness bike.
I had planned an easy spin but 10 minutes into the ride I decided to change the course to random hills. I think it was because of the music I was listening to. A few days earlier I had discovered that Pandora Radio had created several workout radio stations. I had my station set to the Classic Rock Power Workout which plays the biggest tracks from the iconic classic rock bands of the 60s, 70s and 80s. If you need a Workout station on Pandora, check out the Pandora Radio blog for a complete list of Workout Genre radio stations.
Tonight I felt good and enjoyed the ride.
|Avg Speed||17.7 mi/h|
My plan for this weekend’s ride was to bike at least 50 mile on Saturday and add whatever my legs had left in them for a trail ride at Poor Farm Park on Sunday.
I’m happy to say that this weekend I once again set a new record for longest distance on a single ride. I clocked in a 52.7 mile ride that started in downtown Richmond, VA and ended in Jamestown.
Downtown Richmond to Jamestown
I was nervous heading to today’s ride with Scott. There is something mental about hitting the 50 mile (half century) mark on a bike.
Emily drove me to Richmond and on our way she could sense that I was nervous. She then said to me, “relax, Scott is going to be with you“.
As Scott and I were leaving Richmond we passed Rocket’s Landing. Again, my nerves must have shown or maybe I said something to Scott about being nervous for this ride. That’s when he shared his wisdom by saying…
Just because you haven’t doesn’t mean you can’t. – Scott Terbush
Thanks Scott. I took those words to heart and told myself that I would complete this ride no matter what. I mean hell, this ride is nothing compared to what I’m training for.
To keep my body going for the ride, every 5 miles I ingested my Base Electrolyte Salt and every few minutes I sipped on my Gatorade Endurance Formula Powder mixed with water. I also took in a few gel packs along the way. More research is needed to learn just how many calories I need to stay fueled for thse longer rides.
At mile 40 Scott wanted me to call Emily and let her know that we only had 10 miles left to go so that she could meet us in the parking lot. Since I’m known for cramping and my legs were really tired I told him I wanted to wait until we got into the single digits. So of course his smart-ass said to go a few feet and get on the other side of the 10 mile sign. Then I would be in the single digits… Thanks Scott!
We decided to cross the Chickahominy river before letting Emily know we were close. At that point my legs were shot, but I had no choice but to pedal on. Sore butt, sore legs and Scott continued to count down the miles and give me words of encouragement to get to the end.
Finally, Mile 0. We did it. I had finally broken the 50 mile barrier on a bike.
Saturday, Feb 20
|Avg Speed||16.9 mi/h|
|Avg Watts||126 W|
|Elev Gain||938 f|
Poor Farm Park
Today was to be an easy spin on the trails of Poor Farm Park in Ashland, VA. My riding buddies included Scott, Chris and late to the party Gonyo. After about an 8 mile loop Chris headed out and Scott and I continued on for another lap. When we were about 2 miles from the end of our ride we ran into Gonyo. He had been on the trails for 55 minutes trying to find us.
By the time he did, Scott was showing some fatigue and I was still feeling my oats. I decided to show off a bit for Gonyo to let him see that my fitness levels were improving. With permission, we dropped Scott for the final two miles and Gonyo pushed me hard just by being Gonyo.
This guy is super fast on the trails and I wanted to impress him. At one point I over-shot a turn and rode off the trails. I remember yelling behind me to Gonyo saying “that’s what I get for trying to show off in front of Gonyo”. We finished our 2 mile sprint at the parking lot and the rain began falling. We finished just in time. I believe Gonyo even said to me that a couple of times he had to struggle a tiny bit to keep up with my bursts of speed. Or maybe I only imagined it…
Sunday, Feb 21
|Avg Speed||6.6 mi/h|
|Avg Watts||99 W|
|Elev Gain||574 ft|