After yesterday’s overnight 200k, 3 naps during the day and a fairly good sleep last night I was ready for an easy recovery ride this morning. Several others agreed to an easy pace when we gathered at the Rusty Bridge and so I wouldn’t have to ride alone this morning. Well, part of that worked out.
Three of us got to talking and catching up on weekend rides and I noticed that the pace kept increasing gradually. By the time we were on Old County Road, Chip joined us and the pace kept increasing. Back on the trail, soon we were moving over 20 mph again and after the turn around, I noticed we were above 22. Jeff backed off, and as he fell back, so did I. We continued on, chatting for a time and instead of taking B&A back, we simply remained on the trail. Jeff asked me once how fast we were moving. His Garmin had quit working as he left his house. I looked down, and we were doing 21 mph again. With some effort, we slowed it down once more.
I’ve noticed that after some long rides, my heart rate seems to be lower for a few days. This was one of those days. My average heart rate on this ride was significantly lower for my average speed than it had been before the long ride. I’ve never seen any explanation for this, and I have only anecdotal evidence for it, but I’m not complaining. Jeff says I should take advantage of this and ride at least two centuries a week.
I cut the ride short in order to continue with Jeff, ending the nearly 20 miles with an average speed of 17.5 mph. That wasn’t quite what I planned for a recovery ride.
This Ride: 19.8 miles
Month: 191.8 miles
2012: 3,554.6 miles
Total since 1/1/2010: 17,408.3 miles
I’ve not completed a RUSA sanctioned 200k this calendar year. Regular readers will know that I completed the Flèche in April and a handful of other long rides this year, but no 200k. So what prompted me to complete one in August? Why, a night ride, of course! Who could miss such fun?
Gardner and Theresa put out the word that during their vacation they were going to do an overnight ride and invited any others who wanted to join them to complete the paperwork for a Monday-Tuesday ride. Bryan, Janet & I jumped at the chance, so five of us planned a 7:00 pm start to avoid the heat of the day. This was Janet & Theresa’s first overnight ride and I think it is a prelude for Janet to ride the Flèche next year. Other SPP members were jealous of this ride, and a group of 4 rode the route Friday night into Saturday. I will admit, knowing their results impacted the way I rode this ride. More about that later.
What a pretty morning! As I left the house, Venus and Jupiter were bright in the eastern sky. The full moon was getting ready to set in the west. It was a comfortable 72° F and at least for the first few miles, it felt as though the humidity was down. Maybe it is because I’m starting a few days vacation that things were looking better. I need the time off!
At the Rusty Bridge, there were fewer of us than there have been recently, but no matter, we still ride. A quick pace was begun and I was undecided about what kind of ride mine would be. I knew I didn’t have really fast in my legs, but I thought I could do a quick ride. It could be my last ride before Monday. I recalled that some of my fastest rides have been where I didn’t push so hard that I burned out, but rather kept a quick pace just under my anaerobic threshold. So that’s what I attempted to do.
I barely hung on for the first quarter of the ride. I fell off the back at Old County Road and was the only one of the group to remain on Old County. I tried hard to stay ahead of the main group as long as possible, but they caught me just before Severn Way. I didn’t have the lung capacity to stay with them on the final stretch of the trail but I did make a quick turn around and made some good time heading back north on the trail. Mike C hung back and waited for me and we rode back into Severna Park together, keeping a respectable time. We talked a good deal (between gasps for air) about Bradley Wiggins’ time trial in the Olympics yesterday. Wiggins held an average of just over 32 mph for the time trial. Mike and I resolved to achieve at least that on the one downhill before Fishpaws, and once we achieved that, just couldn’t imagine holding that for an entire time trial.
It was good to get back on the trail and bring the pace down some. Dan and Chip had waited for us to make sure we were ok, so the 4 of us made our way along the last part of the usual route.
I was anxious to get back home to see what Strava had to say about my speed on particular segments. My average speed on the morning ride was 18.5 mph … respectable. Strava says my time this morning was my 3rd best for the nearly 15 miles I have pegged as a main segment. I’m slowly replacing last fall’s fast times with better ones.
Now for a few days off the bike. I could take a bike to the beach this weekend, but I think I’ll rest the legs, ride an easy Mosey Monday ride, then throw the bike in the car for our Monday night overnight 200k back on the Eastern Shore. This will be my first RUSA ride since the Fleche, and I’m looking forward to it.
This Ride: 22.1 miles
Month: 44.8 miles
2012: 3,407.6 miles
Total since 1/1/2010: 17,261.2 miles
I’m constantly intrigued at the difference subtle changes can make on speed, comfort, and stamina on a bicycle. That’s not saying that I have it figured out. It is to say that the differences day to day are noticeable and what happens one day on the bike is not a strong predictor of the next.
This morning we had a large group out, with some of us determined to go fast and some, like me, determined to have a good morning ride … quick but not record-breaking. The division happened around Robinson Road. Eventually, as it all got resolved, there were 4 -5 of us in the slower group. We kept notching up the pace on the last part of the southern trail and were pretty steady at 23+ mph. Our return was more comfortable on the trail, but once we hit B&A Blvd, Bryan stepped it up. I never let him get more than 12 inches ahead of me.
As the ride ended, I had averaged 17.9 mph and had a few top 10 segments on Strava. I didn’t expect that. It felt good. The legs feel as though they have accomplished something and the fatigue in them feels good.
We encountered some light sprinkles in the last 2/3 of the ride. It was enough to dampen the pavement and to have us exercising caution on the painted road surfaces.
Wildlife encountered: One bunny (The one I encounter often. This one likes to make a route on the trail described as the belly of the capital “D”. It is always in the same place.), and one little yappy dog on one of those retractable leashes. The woman walking the dog let the dog go across the trail to sniff a post, and when I called out that I was approaching to pass, she locked the leash and drug that poor little dog across the trail, its claws frantically trying to find purchase on the asphalt to keep from being dragged by the neck. Had the woman taken two steps forward, I could have passed behind her and everything would have been fine. As it was, I still was on the grass to avoid the poor creature.
It was a good ride.
This Ride: 22.7 miles
Month: 22.7 miles
2012: 3,385.5 miles
Total since 1/1/2010: 17,239.2 miles
Every time I plan a randonneuring event I’m amazed at the planning and preparation in which I engage. This post is an attempt to describe that planning and preparation.
The Bike
There is a fine balance between preparing the bike for a long ride and over preparing.
- The bike should be clean. Cleaning the bike allows for a thorough inspection of the components.
- Chain and gears should be cleaned, checked, adjusted and lubed. I like to put 25 miles or so on the bike after cleaning and adjusting to work out any potential issues. Never have the bike tuned and then have the first ride after the tune up be the randonneuring ride. That’s asking for trouble.
- Check the brakes and tires. Replace worn brake pads and carefully evaluate the tires.
- Fenders, bento bag, tool bag, & lights installed, checked, prepared and charged as needed. Do you have enough battery power for the lights? If the night has a forecast for rain, your lights will need to be brighter in order to safely navigate the wet pavement, which usually means battery consumption is higher.
- If the bike has been properly maintained, this part of the preparation won’t take that long. Much more than this list and you are inviting potential complications on the ride.
Clothing
Every randonneur I know frets over the clothing more than just about anything else. Summer is easier than winter.
- Consult your clothing chart for the proper clothing for the forecast temperatures. (In reality: double check the forecast twice a day from now until the ride to determine the proper clothing and be sure to bring something you don’t need and forget something you do need.) Remember to pack for both the forecast highs and lows. My experience has been that it is good to expect lower than forecast temperatures.
- Will you need wet weather gear? What type? Match the rain gear to the forecast temperatures. A garbage bag will work in a pinch.
- Reflective gear is required for any RUSA night time event. That means ankle reflectors and a “Sam Brown Belt” as a minimum. The goal is to be seen.
- Shoe cleats should be checked. Overly worn cleats aren’t very smart on a long night ride … or any time for that matter.
Nutrition & Hydration
Planning proper nutrition and hydration resources can mean the difference between a fun night ride and a nightmare.
- Hydration & electrolyte plan. In the summer, humidity levels increase as the temperature decreases overnight. That means your body’s cooling system will not work efficiently and your sweating will be above normal. Water and electrolyte replacement is critical to a successful ride. Make a plan. One way I try to stick to the plan especially in the summer is to set a timer alarm on my Garmin telling me to drink or consume electrolytes.
- Fuel plan. Food is critical on these long rides, and for me it is easier to eat a little, often. Calorie intake is important and you should plan variety. Nothing invites bonking more than taking only gels and being so tired of the taste and consistency that you avoid consuming them. Many sources suggest planning about 400 calories per hour. Your mileage may vary. Ice Cream from a convenience store is a treat I can anticipate for miles.
- Plan how you will carry these resources or what you will buy along the way. Make sure it is easy to access while on the bike and moving. Re-stock your easy access locations at the controls. That means decisions about wearing a camelback, how you will use jersey pockets, etc.
“Emergency & Disaster Planning”
I often ask what might go wrong and what do I need to do to remedy it.
- I wear an interactive Road ID and make sure that the website is updated before the ride.
- I usually carry 3 tubes and a patch kit on a 200k ride especially if it is wet. Two tubes and a patch kit is my bare minimum.
- I carry CO2 cartridges and an air pump.
- Sufficient money, credit card, insurance information, and contact information is carried in a sealed plastic bag.
- Spare batteries for my headlamp. A headlamp is so helpful for reading cue sheets AND street signs.
- Duct tape. No, not the whole roll! Rolled around itself or some wrap it around CO2 cartridges.
- Spare spokes.
- Small first aid kit.
- Straight pin for removing debris from tires. Just remember where you stick it.
- Complete tool kit. Multi-tool, tire levers, spoke wrench, spare chain link, etc.
- Cell phone
- Toilet Paper
Miscellaneous Stuff
Some of this is easy to forget.
- Chapstick. Reduces windburn, chapped lips, and can be used on eyebrows to make them work more efficiently to channel sweat from your eyes.
- Helmet & Shoes. Yes, I’ve known people who forgot these items, especially if you must drive to the start of the route.
- Gloves & eyewear. Same as #2.
- Cue sheet & Control Card. I carry duplicates of each. Carry the Control Card in a plastic bag with a paper clip and pen to keep receipts and document controls. The cue sheet is in plastic and/or may be printed on waterproof paper. Card stock is helpful.
- Garmin or other cycle computer. I like to have the course programmed in the Garmin to assist in navigation. At night, navigation is more challenging. Defer to the cue sheet when in doubt. I also wear a heart rate monitor.
- Chamois Cream. In the summer I usually carry extra small packets of the stuff. Sweat makes it go away.
My goal is to carry just a little more than I think I will need, but not so much as to cause me to have to put the luggage rack on the bike. In the winter, the rack is more likely to be needed.
Now, what did I forget?
Other than January of this year when I was off the bike because of surgery, I have to go back to November of 2010 to have a month when I rode fewer miles than July 2012. To me, that is a disturbing number. I resolve to pick that up in August.
This morning’s ride was a comfortable, conversational pace. I simply enjoyed the ride. Bryan and Mike C also rode this pace, and Cliff joined us for the second half. It was free ranging conversation and we really didn’t push it hard at any point.
The sun is coming up later and later these days. I’ve gone back to wearing ankle reflectors especially for the ride to the Rusty Bridge. I’m inconsistent with the reflective belt right now, but that will soon become a standard. Sunrise is at 6:06 and Civil Twilight is 5:36. On Jennings Road we are consistently meeting a pickup truck whose driver has only the parking lights on (at about 5:50). We are encountering cyclists who are wearing dark clothing and no headlights. As it gets progressively darker in the mornings, people who have grown accustomed to the lighter mornings of summer have yet to adapt. I called out “you are hard to see” to several riders this morning. I doubt it will do much good. Most of them were riding without helmets too. I ride with a headlight and flashing taillight more to be seen than to see.
July draws to a close. She went by quickly.
This Ride: 22.2 miles
Month: 407.2 miles
2012: 3,362.8 miles
Total since 1/1/2010: 17,216.5 miles
Last Friday, I passed 2,000 miles on the fixie and this was a great morning to celebrate the accomplishment with even more miles on that bike. I’ve been riding it without the spoke card, so as I checked the tire pressure on the way out of the house, I inserted the “Chain Reaction” spoke card (our Fleche team name). Climbing aboard after a couple of days off felt pretty good and soon I was joining 7 other riders at the Rusty Bridge.
We held a very reasonable conversational pace through the first half of the ride. We caught up on weekend activities, including ride reports, failed ride reports, family activities, and the Olympics. Before I knew it, we were on B&A Blvd trying hard to hang onto Dan’s wheel. He sometimes forgets that it is Mosey Monday and picks up the pace. His steady pace is a challengingly fast pace for most of us.
It was once again humid, and despite the relatively slower pace, I was once again drenched by the end of the ride.
Our attention is now on the rides many of us will be doing Friday through Monday. Two smaller groups of us will be riding overnight 200k rides on the Eastern Shore. Some will be going Friday night. Five of us will be riding Monday evening (August 6). We start at 7:00 pm and ride until we are done. An overnight ride is a great way to ride in the summer heat, with generally cooler temperatures. We are hoping for bright clear skies and lower humidity. Anything will be better than the time Mike B and I rode the same route last August, with daytime temperatures climbing to 102° F and very little breeze or shade. The tricky part of an overnight 200k is that there are fewer businesses open in the event that there is a problem. Ah, but it is an adventure.
This Ride: 22 miles
Month: 385 miles
2012: 3,340.6 miles
Total since 1/1/2010: 17,194.3 miles
You get extra points for knowing this number. It’s a song from Tommy Tutone, “867-5309/Jenny”. There was a lengthy online discussion yesterday about this song after one rider got it stuck in his head during a 45 minute ride. That is maddening! The online discussion continued while we were chowing down breakfast sandwiches and red velvet cake & ice cream for breakfast on a very warm and humid morning. The ride for me was really two rides, but not very evenly broken up.
The ride to Annapolis was a very gentle and comfortable pace. There were times my heart rate dipped below 100 for short periods of time as I pushed the fixie along the way. We saw two fawns on Boulter’s. We saw a few “squnnies”. We enjoyed a nice sunrise and good company.
The second ride began at the Naval Academy Bridge. It was more of an effort and had me in much higher heart rate zones and sweating heavily. On the fixie, the descent onto the bridge has me spinning my legs at very high cadence and even though I’m not working the same way I am while climbing the hill, my heart has to work to keep up with my legs. After spinning a cadence of 155 rpm and going nearly 35 mph, I transition into a climb to the peak of the hill, then after cresting the top of the bridge, the spinning begins all over again with the descent, but maybe only to about 30 mph. By the time we turn into Annapolis on King George Street, my heart rate is high enough to bring on a heavy sweat and the goal is to calm all this down by the time I walk into Hard Bean. After breakfast, this more challenging ride continued, so that by the time I ended my ride after only 32 miles, I was drenched and I had rivers of sweat running down my face.
It is all good. Two hours of exercise with a break at the mid point for coffee, breakfast sandwich, dessert and fine conversation. What more can you ask for?
Bryan and Chip were in their own world. They are riding a 1200 k in about a month and are trying to work out some of the logistics ahead of time. It was fun to listen to the planning.
This Ride: 32.4 miles
Month: 362.9 miles
2012: 3,318.6 miles
Total since 1/1/2010: 17,172.3 miles
I don’t know what causes it. It is just one of those things that will likely remain a mystery. Some mornings on the bike are very hard work, and some are a delight. This one this morning was hard.
I didn’t ride yesterday. I talked myself into going back to bed after being up for 15 minutes. This morning I was determined to get out and ride, in part because yesterday I missed the coolest morning of the week. Everything went smoothly, and I was out the door a little earlier than usual, so I put in a little extra distance before the Rusty Bridge. The 8 of us held a pretty reasonable, yet quick pace so that when we got to the choice of doing the Askewton hill or skipping it, I decided to do the hill. I climbed it in a personal best time, but in doing so, spiked my heart rate and had a hard time recovering on the more gentle hills that follow. It was here where 6 others gapped me and Bryan took pity on my slow recovery and rode with me. I struggled the rest of the ride, keeping a quick pace but really riding at the top end of my morning’s ability. At the end of the trail, Mike C joined us for the rest of the ride. He had also been dropped by the faster group but managed to stay 100-200 yards ahead of us.
Our return was nice and steady.
Only one “squnny” made his presence known, dashing in front of the two lead riders, but good bike handling skills kept us all upright.
This Ride: 24.4 miles
Month: 330.5 miles
2012: 3,286.2 miles
Total since 1/1/2010: 17,139.8 miles
There are times on the bike when things are more of an effort than they “should” be. This was one of those mornings. I got out of the house early enough to enjoy the pre-dawn light and watch the world wake up. I made it to the Rusty Bridge with plenty of time. I had already arranged to ride the slower pace this morning, so I wasn’t pressured to go fast. The humidity levels were dramatically lower than yesterday. But as the group started out, I could tell that my legs just didn’t seem to have the normal strength or stamina in them and by the time we were 1/4 of the way into the ride, I was suddenly struggling. My legs simply ached and didn’t really want to turn the pedals.
For me, when this kind of thing happens, then there is often a cascade of other issues. My focus narrows to the effort rather than enjoying the experience. This morning I was soon dripping sweat as if it were a lot warmer. My headband was soaked and sweat was running into my eyes. Sweat was dripping off my nose and chin. My nose started to run. I was a mess. Still, I labored on, enjoying riding with Mike B once again and listening to his tales from his 2 day bike trip to Lewes, DE and the one day return trip.
I managed a 17.1 mph average on the morning … and have no idea where that came from.
This Ride: 23.2 miles
Month: 306.1 miles
2012: 3,261.8 miles
Total since 1/1/2010: 17,115.5 miles
Rev Rider 