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10 August ride
Yesterday I got my Cannondale back from the bike shop in Nagoya, so I spent some time putting it back together and making sure I didn't break anything. It has a new bottom bracket, chain, cables and seatpost. A big service!
We woke up at 6, got ready quickly and drove to Onuma at a quarter to seven, arriving before seven thirty. It was a beautiful morning, clear, dry and quiet, with just a little bit of cool in the air.
I got the bike ready, helped Malcolm with the tent and waited for people to arrive. At the start time of 8:07 we had about 10 people, so we started! The idea was to ride to support a couple of African charities. I also had a training plan, which I did.
But first, I had to stop a couple of times to lower my seat. And talk with Akiko and her friend. After the first lap, which was really slow, I did...
15 minutes at
170 BPM and
90 RPM followed by
10 minutes' recovery,
3 times.
After last Thursday's big intervals it was easy but my legs took a little to get used to the Cannondale again. No soreness, just getting used to it!
After the intervals I took a bit of a break, talked with some friends, rode for a couple of hours, filled my water bottles and did three great laps with Peter at a good steady pace.
My original plan was to do 200km so that I would have a total of 2500km but with a big week next week and fairly hot conditions I decided not to strain myself and was happy to stop after 153km.
After I got home I packed up my Cannondale and put it into a padded bag for my trip to Korea. I'm leaving Hakodate at 7 tomorrow morning, the race goes from Tuesday to Thursday and back home on Saturday. It's hard to believe I'm going, really. I'm looking forward to it though.
Road bike around Onuma 11 times.
Distance = 153 km
Bike time = 4hr 40min
Ride time = 5hr 50min
Avg speed = 33 km/hr
Max speed = 52 km/hr
Avg HR = 146 BPM
Max HR = 178 BPM
2008 total = 9008 km
Charity ride total = 2455 km
http://africa.petesweb.org
tiredWe woke up at 6, got ready quickly and drove to Onuma at a quarter to seven, arriving before seven thirty. It was a beautiful morning, clear, dry and quiet, with just a little bit of cool in the air.
I got the bike ready, helped Malcolm with the tent and waited for people to arrive. At the start time of 8:07 we had about 10 people, so we started! The idea was to ride to support a couple of African charities. I also had a training plan, which I did.
But first, I had to stop a couple of times to lower my seat. And talk with Akiko and her friend. After the first lap, which was really slow, I did...
15 minutes at
170 BPM and
90 RPM followed by
10 minutes' recovery,
3 times.
After last Thursday's big intervals it was easy but my legs took a little to get used to the Cannondale again. No soreness, just getting used to it!
After the intervals I took a bit of a break, talked with some friends, rode for a couple of hours, filled my water bottles and did three great laps with Peter at a good steady pace.
My original plan was to do 200km so that I would have a total of 2500km but with a big week next week and fairly hot conditions I decided not to strain myself and was happy to stop after 153km.
After I got home I packed up my Cannondale and put it into a padded bag for my trip to Korea. I'm leaving Hakodate at 7 tomorrow morning, the race goes from Tuesday to Thursday and back home on Saturday. It's hard to believe I'm going, really. I'm looking forward to it though.
Road bike around Onuma 11 times.
Distance = 153 km
Bike time = 4hr 40min
Ride time = 5hr 50min
Avg speed = 33 km/hr
Max speed = 52 km/hr
Avg HR = 146 BPM
Max HR = 178 BPM
2008 total = 9008 km
Charity ride total = 2455 km
http://africa.petesweb.org