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Short, but intense, 27 mile ride yesterday; Few new PRs.

Saturday, May 11, 2013 by  
Filed under Daily Blog

May
11
2013

I really should have taken yesterday off from riding. On Wednesday I was already feeling like I was right on the edge of over-training, but I did a pretty tough Sufferfest workout anyway. Yesterday morning, everything from my legs to my energy level was saying “REST!” I was really in the mood to ride, however, so I decided that I’d compromise and do a short ~30 mile road ride.

When I left the house I was thinking, “I’ll just lay back and treat this as a recovery ride.” That never happens, though. It seems the only way I can do a recovery ride is if I do it on the trainer: I just don’t like riding slow outside. So, of course, by the time I arrived at the trailhead I’d talked myself into something else entirely…

Yesterday's route.

Yesterday’s route.

I decided that I was going to ride from the temple (Apopka-Vineland trailhead) to the end of the West Orange Trail (Killarney Station) and back (27 miles) with an average speed of more than 20 MPH. Between riding solo, the numerous intersection crossings (requiring a slowdown at each one), and the viscous crawl through downtown Winter Garden (once each way), 20 MPH was a fairly ambitious pace.

It was pretty tough, but I did it: 26.9 miles with an average speed of 20.1 MPH. My average heart rate over the 1:20:15 ride was 173 BPM, so I was working out there. Feels good to have finally done this route with an average of more than 20 MPH–especially with my legs decidedly less than 100%.

I picked up a few new PRs along the way, and cracked the top 10 on several more segments:

The Apopka Vineland to Killarney segment is the full 13.2 mile outbound route, and I placed 2nd overall (144 riders). My average speed was 20.4 MPH on that first leg of the journey. Missed the KOM by just 29 seconds!

I edged my way into the top ten on the West Orange Trails Fastest Section segment, placing 10th of 454 riders. That section is fast and fun, but I’ve never really hammered it. I’m 10 seconds off the KOM, maybe I’ll give it a shot sometime.

I moved up a few notches on the 3 mile Sector 1 segment, winding up 8th of 464 riders.

The 13.1 mile Killarney to Apopka Vineland segment is the entire return route. I’m presently in 5th of 211 riders on that segment, with an average speed of 20.3 MPH. Missed my best time by just 3 seconds yesterday.

I finally earned a spot in the top 10 on the Last Dig to the Temple segment, placing 7th of 386 riders. Once again I blew the first part of the segment, and did not start my “last dig” effort until I was about 30 seconds into the segment. Now I know exactly where the segment begins, so next time I ride it I’m going for it. Also worth noting, this was the very end of the ride, and I was tired.

Here’s the full ride on Strava.

While I’m happy with the ride, I shouldn’t have done it. I felt like crap all day yesterday–run down, almost like I was getting sick. I went to bed early last night, and I am feeling better this morning, but I can tell that I’m still not at full power.

The “8 Days in California” challenge starts tomorrow, and that’s going to be a tough 8 days of riding. I’m resting today, and will be ready for the first stage in the morning!

John Stone Fitness Comments

20 Responses to “Short, but intense, 27 mile ride yesterday; Few new PRs.”
  1. I hear you on the over training John. I feel like I’m in the same boat. I hurt my shoulder right before Sea Otter doing pull ups so I haven’t been able to lift weights for a month. I’m on anti inflammatories and it feels better, it doesnt bother me when I ride but it has forced me to ride almost everyday. Yesterday I felt very rundown and had trouble getting through a recovery spin. My appetite has increased greatly and my body just wants rest. I’m going to push through a trainer ride today and then start a every other day ride plan this week. This next week is big for me as we have a twilight race on Wednesday and the first big Sierra Cup on Saturday. Good luck with the 8 days in Cali, it looks tough!

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    • I forgot to mention my appetite–yeah man, I’ve been ravenous. I’ve been eating, too. Keeping it clean, but eating way more than usual. I’m up about a half pound this week, but I don’t care. I needed the food. Feeling much better today, thankfully. I’m ready to go for tomorrow. This should be quite a challenge, but I’m looking forward to it!

      Sorry about your shoulder, but I’m glad to hear it is not affecting your riding. Go get another Twilight win this week, Craig! Also, best of luck at Sierra!

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      • Yeah, its really interesting to me. Since I quit cutting right before sea otter, I haven’t weighed myself, with all the hard rides and racing my appetite has increased quite a bit, I’ve been keeping it clean but craving a lot of carbs and salty things. I keep battling with myself if I really need the calories or am just eating them because I am not cutting anymore. I weighed myself last week and I had gained 2.5 lbs, which I kind of expected. I wanted to get back below 170 (I was 170.4)so with no race this week I thought I would do a mini cut. I made it about three days into it and just couldn’t take it anymore, I was starving, so I started just eating what I wanted. I was feeling run down. I had to dig deep to make it through Sufferfest today, but I did it and I actually lost weight this week (169.8). I’m going to start adding a rest day at least two days a week, probably post race day. Maybe the appetite will subside if I’m not on the verge of over training all the time and I haven’t really had the feeling of having fresh legs for quite sometime. My training buddy, Dave and I have been pushing each other pretty hard and we are both getting much quicker, he is a bit faster raw climber then me (he is also 13 lbs lighter& 8 years younger)but I am better in the technical stuff and much faster on the dh stuff, its fun having someone that is pretty much your equal but every time we ride its all out time trial stuff which is wearing me out. If the shoulder doesnt feel better after a month on the corticosteroids, I will be going in for a MRI, I suspect a minor rotator cuff tear, I hope I am wrong!

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        • I hope the shoulder recovers with the corticosteroids, I know from firsthand experience how these shoulder issues can drag on… πŸ™

          I say keep listening to your body. I can see from your rides, training and races how intense your riding has been lately. Clearly that’s why you’re appetite is increased. Same for me. I mean, I’m coming off my single biggest week (last week), and the intensity was high. Same this week. This is a lot different than when we’re cutting and doing moderate intensity cardio (or less frequent HIIT) and some weight training. Yesterday I felt like crap, and was starving. I ate, it helped. Today, feeling better, not as hungry, but still eating lots of carbs and good protein. Over-training is worse than under-training IMO, and under-eating when you’re over-training is about the worst thing in the world.

          Being light is great, but there is definitely a point of diminishing returns.

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          • Yep..agreed. I forgot to mention I also somehow forgot to take my daily supplements (& corticosteroids)for two days this week which coincided with my mini crash. I take a multi vitamin, fish oil, niacin, B12, Taurine, D, & glucosomine which I’m sure didn’t help matters either. Got in late a couple of nights and just overlooked it somehow. Going to lay low tomorrow, Michelle said we can go see Ironman 3 (we NEVER go to the movies). Then back to a hard ride monday, off tuesday, race wednesday, recovery ride on thursday, off friday, then kick some serious booty at the Sierra Cup on saturday.

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  2. John, if you look at the times rather than the leader board placings Strava assigns, you’ll see that you’re actually in 5th place on ‘West Orange Trail Fastest Section’, not 10th. I’m one second behind you, yet it assigned me 12 place when I should be in 6th. These errors are not isolated incidents; they occur on every leader board I’ve seen. I’ve just notified their tech support department of this. I’m very interested to hear their explanation.

    On the way back, I had an ‘interesting’ experience on the ‘Last Dig to the Temple’ segment. As I was on my way to blowing my previous PR out of the water, a huge tree branch fell across the trail ahead of me! There was no way around it, so I had to dismount and climb over it on foot. Needless to say, my attempt at a new PR was ruined. You can see where it happened if you click on the ‘Performance’ tab where it shows my speed graph: http://app.strava.com/activities/53629528#971946321

    I realize this isn’t Strava’s fault, but I’m going to blame them for it regardless. πŸ˜‰

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    • Our Strava placements on that segment are correct: there is a two-way tie for second, a a five-way tie for 4th, and two-way tie for 10th. I agree with the way Strava handles ties: I’ve ridden the 10th fastest time, so I’m in 10th. That is the only system that makes logical sense.

      Perhaps I could eliminate any perceived ambiguity with some strategic KOM hunting: I’ll go back, hit a segment or two as hard as I can and then loaf the rest of the ride, like you did. πŸ˜‰

      Just playing, good job on the PR. πŸ™‚

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  3. In any language I speak, being ’10th fastest’ means that there are nine people who posted faster times than you did. But in this case there aren’t; there are only four. That puts you in fifth place, not tenth.

    Personally I don’t pay much attention to placings on the leader board because they mean nothing by themselves. You may be #1 in the ranking, but if it happens to be a segment that only a handful of people have ridden, or the individual times on that segment are rather slow, then it may not be much of an achievement. Of much greater significance are the times it took each rider to go from start to finish, but even then there are a number of variables which contaminate the results. For example, if you compare the speed graph from today’s PR on the ‘Fastest Section’ to the one from last week, you’ll notice that I got off to a much slower start this time. That’s because today I had the misfortune of starting from a position behind two slow riders who were hogging the entire trail. Had it not been for that, I’d likely have finished in fourth or even third place. πŸ˜‰

    As for ‘loafing the rest of the ride’, I cheerfully plead guilty. That’s how I’ve always ridden. I happen to enjoy the exhilaration of sudden blasts of speed, and for that I need to conserve my energy. I haven’t the slightest interest in grueling endurance races. If I planned to participate in something like that, my style of riding would of course be more like yours.

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    • Dude, go count the number of times faster than mine. There are nine. Nine people, nine times. Several of them happen to be tied, but nine times are faster than mine. This is a fact… not sure why you’re not getting it?

      As for your statement “Personally I don’t pay much attention to placings on the leader board”, hate to differ, but of all the people I’ve interacted with here and one FB no one has brought up Strava/KOMs/leaderboards more than you have! If you don’t care, you certainly have me fooled.

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      • Ok, i don’t even ride (yet) but I looked a the link you guys are talking about and just like you said 9 people are ahead of you john. This andrew guy is either a troll or sucks at grade school math.

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      • I was wondering how there could be such a fundamental misunderstanding between us, and I think I now know what has given rise to it. When I looked at Strava’s leader board, I interpreted it as a virtual race whose results change with every new entry. In a race, you would have crossed the finish line in 5th place, along with one other rider whose time precisely matches yours. That’s what I interpreted ‘My Current Place’ to mean: the place in which you finished the race. That’s why your 10th place standing made no sense to me.

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  4. Following that logic, if four people were first to cross the finish line with identical times and you finished second, you would have finished in fifth place. I don’t know in which universe that’s supposed to make sense, but I’m fairly certain it isn’t this one.

    I went to some lengths to explain why I place much more importance on my actual performance than on my position on the leader board. I’m not sure how I could have made my reasons any clearer to you. Certainly we’ve discussed Strava/KOMs/leaderboards, both seriously and in a joking manner in the past. But how does my mentioning those things equate to: “I place great value on leader board placings”? That’s a whopping non sequitur. And it’s all the more surprising, given that I’ve already given my reasons for holding the opposite view.

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  5. If 4 people finish in front of you, yes, you finished in 5th place whether they all tied or not. How 4 people finish relative to each other doesn’t impact what place you get, if they all beat you, you’re in 5th.

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