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Excellent 102 mile training ride yesterday with Chris and Sebastian!

Saturday, January 31, 2015 by  
Filed under Daily Blog

January
31
2015

This past Wednesday I decided that I was going to do a 100 mile training ride on Friday morning. While I would have done the century solo if I had to, I was really hoping to get a small group of strong riders who wanted to do the ride with me. I put the call out on the JSF Forums (in the Central Florida Cyclists forum – create a free account and hit me up if you’re a local cyclist and want access), on Facebook and on Strava.

I was very happy when Sebastian Zaldibar and Christopher Garcia said they were going to join me!

Sebastian and I have done several rides together, including the 167 mile 2014 Cross-Florida ride, the 2014 Mount Dora Bike Festival century, the 2014 Seminole Cyclefest and, most recently, the 2015 Orange Cycle New Year’s Day ride.

Christopher and I rode together at the fast and rainy “Apopka Hammerheads” ride, which is a small local group ride for people who like to ride fast that I am attempting to get off the ground.

I knew both these guys would be up for a hard training ride, and was stoked that they were in.

The route I planned was a little over 100 miles with about 3,000 feet of vertical–very similar to the 2014 Mount Dora Bike Festival century route. According to the professional weather guessers we would have to deal with some headwinds during the first part of the ride, but were expecting a nice tailwind on the return trip. Unfortunately, things didn’t work out that way…

From yesterday's ride. Trek (me), Canondale (Sebastian) and Specialized (Christopher), all rolling on Zipp 404 Firecrest wheels.

From yesterday’s ride. Trek (me), Canondale (Sebastian) and Specialized (Christopher), all rolling on Zipp 404 Firecrest wheels.

 

The winds were fairly light as we made the journey north. We were averaging close to 22 MPH, and feeling great. We were all in agreement to only make 2 SAG stops, and to keep them short. Here we are at the first of the SAG stops, about 42 miles in:

Sebastian (left) and Christopher (right) having a laugh because I almost fell simply by riding over the small curb. My cat-like reflexes and exceptional bike handling skills kept me upright. Or I got lucky. You decide.

Sebastian (left) and Christopher (right) having a laugh because I almost fell simply by riding over the small curb. My cat-like reflexes and exceptional bike handling skills kept me upright. Or I got lucky. You decide.

Eating a Clif bar at one of the two quick rest stops we made. Surprisingly the only intra-ride nutrition/fluid intake I required on the 102.2 mile ride was a single Clif bar, an energy gel and two 25-ounce bottles of water.

Eating a Clif bar at one of the two quick rest stops we made. Surprisingly the only intra-ride nutrition/fluid intake I required on the 102.2 mile ride was a single Clif bar, an energy gel and two 25-ounce bottles of water.

 

The wind picked up quite a bit as we started the return trip, but they were not NNW winds (which is what we were expecting): the winds were strong, and straight out of the west. So, instead of a nice boost during the second half of the ride, we were fighting a stiff headwind or crosswind almost the entire way (the non-shaded area, below). In fact, if you look at the map below there were only a couple of very short ~1 mile sections of road (circled in green) where we hand the wind at our backs:

Winds were strong, and straight out of the west. The return trip is highlighted (not shaded) and the only sections we had a tailwind are circled in green.

Winds were strong, and straight out of the west. The return trip is highlighted (not shaded) and the only sections we had a tailwind are circled in green.

 

We all did our time out front, and went to war with the wind in order to keep our average above 21 MPH. It was a fantastic training ride and, while hard, it was also very enjoyable thanks to the great company and strong riding. Sebastian and Christopher, thanks for coming out!

When we finished the 102.2 mile ride our ride average was 21.2 MPH, but for some reason Strava showed my ride average as 21.0 MPH. That was pretty annoying, as Golden Cheetah showed my ride average as 21.2 MPH, which is correct. I know Strava uses their own algorithm to determine moving time, and when I examined the data it became clear that Strava counted time when I was obviously stopped towards my moving time (which threw off my ride average). I know .2 MPH doesn’t sound like much, but I worked hard for that 21.2 MPH average! I’ve opened a support ticket with Strava, mostly for my own edification. Perhaps they can fix the error, but I’m also hoping they can tell me how this happened and if it can be avoided somehow. I’ll post the any useful information they provide in a future blog.

On a personal note, I felt awesome yesterday! In fact, yesterday’s ride was the best I’ve felt on my bike since my cut started 4 weeks ago. Not only did I have ample energy and strength, I felt extra strong the whole way. As noted above as a caption to my picture, I did not require much in the way of intra-ride nutrition. Not only that, I didn’t even need extra pre- or post-ride calories to feel satiated.

This morning I feel great, and my legs don’t even feel tired. I’m still going to do a recovery ride today, as that was a very high TSS (Training Stress Score) ride.

Back tomorrow with my weekly cutting progress report. Enjoy your Saturday!

John Stone Fitness Comments

24 Responses to “Excellent 102 mile training ride yesterday with Chris and Sebastian!”
  1. FANTASTIC ride, bro!!! An honor sharing the road with you!! One quick correction from this excellently written article: We actually suffered through 167 miles across Florida rather than 100. (I sorta WISH it would have been only 100!! LOL!!)

    See you on the road again soon, my friend!!

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  2. Great ride and excellent speed average considering all the wind you were fighting along the way!

    I ride some fairly hilly areas and while some of the climbs are a bit challenging I find it’s the wind that always zaps my energy. Last weekend I took a 57 mile training ride with 2300 ft of total elevation gain and found that I had to fight 10-12 mph winds on the way out. On my return my buddy peeled off early and told me that I’d have the wind at my back the whole way. NOPE. Was now a cross wind and I didn’t get a break the rest of the way. I count this as “extra training” and like to think it will make me a better rider eventually!

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    • Yeah, we call the wind our invisible training partner, and it really does make you stronger. While I won’t say the final 50 miles yesterday were particularly “fun” (although I enjoy suffering in a perverse sort of way), they definitely added to the “training” aspect of this training ride!

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  3. Any ideas as to the cause of the elevation disparity between the Garmin Forerunner 620, Edge 510, and Edge 810? The Garmin Forums mention that temperature changes will affect the barometric pressure sensor and altimeter readings, thus let the unit sit outside for 20 min before starting a ride. I’ve never tried a manual calibration and curious if this would help in providing more precise data.

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    • That’s one for Garmin, I really don’t have an answer. I don’t know anything about the 620, but I believe the 510 and the 810 share the exact same barometric altimeter and, in theory, should provide nearly identical readings under the same conditions.

      What I can tell you is that I ride the same routes quite a bit, and my 810 is extremely consistent with its readings from one ride to the next. The only exception to that is when it’s raining. When it’s raining my elevation totals are WAY low, like 1/3 of what they should be.

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  4. John I enjoy reading you and seeing all your cycling adventures, however I dont agree with this point of you lately of drinking almost nothing and eating almost nothing on the bike. you have to drink bro, you need to, and 50 ml for a 5 hours ride top speed its not good and not healthy.
    take care of yourself man and dont take innecesary risks!!

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  5. Thanks for the concern, but I assure you that I’m just fine and not doing anything unhealthy or risky. I drank plenty of fluids yesterday (I drank 50 ounces, that’s 1,500 ml, not 50), it was very cool and I didn’t even break a sweat until the very end of the ride. I finished the ride only down 0.4 pounds. As for intra-ride fuel, again, also fine. The body is very adaptive, and capable of far more than most realize. My nutrition, rest, recovery and the frequency with which I do tough rides are not accidents, and come from many years of experience doing hard training and pushing myself past my limits. Everyone is different. Temet Nosce.

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