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7 September ride
Today is the Pinarello's 8th birthday! It was, of course, raining and so I took it for a ride because I didn't want to get the Cannondale dirty.
I took it easy and went to Onuma, met Hisanari, did two thirds of a lap to make sure he was warmed up then did some intervals.
From a sprint start,
2 minutes at
180+ BPM and
110 RPM followed by
5 minutes' recovery,
3 times.
These hurt! I was able to maintain my speed after the initial sprint but found that my legs were pretty 'full' and I didn't feel like I was really powering along. I found myself concentrating on relaxing through the high cadence and being efficient, which was good but wanted to be more explosive, with a higher HR. Maybe if I psyched myself up more before they started...
My HR was generally between 180 and 185.
Hisanari did the same, at his pace. For a 15 year-old they were pretty tough! He did his best. After that we finished the lap at a comfortable recovery pace, chatting. He's really looking forward to the Tour of Hokkaido's citizen races next week.
After he went I was just about to go home when I saw a large group of riders who had come from Hakodate on an organised ride. It took them 2 hours! I did a lap with them, which was nice but I found myself alone when I increased the pace to 36km/hr.
After that, I was just about to go home when I saw a couple of people from Hakodate I know - Dan and Tomoko. They had rented bikes and were going to a hot spring. What a great thing to do together on a Sunday. We had a nice chat and finally I rode home!
Road bike to Onuma, 3 laps, home.
Distance = 98 km
Bike time = 3hr 10min
Ride time = 3hr 25min
Avg speed = 31 km/hr
Max speed = 65 km/hr
Avg HR = 141 BPM
Max HR = 185 BPM
2008 total = 10600 km
hopefulI took it easy and went to Onuma, met Hisanari, did two thirds of a lap to make sure he was warmed up then did some intervals.
From a sprint start,
2 minutes at
180+ BPM and
110 RPM followed by
5 minutes' recovery,
3 times.
These hurt! I was able to maintain my speed after the initial sprint but found that my legs were pretty 'full' and I didn't feel like I was really powering along. I found myself concentrating on relaxing through the high cadence and being efficient, which was good but wanted to be more explosive, with a higher HR. Maybe if I psyched myself up more before they started...
My HR was generally between 180 and 185.
Hisanari did the same, at his pace. For a 15 year-old they were pretty tough! He did his best. After that we finished the lap at a comfortable recovery pace, chatting. He's really looking forward to the Tour of Hokkaido's citizen races next week.
After he went I was just about to go home when I saw a large group of riders who had come from Hakodate on an organised ride. It took them 2 hours! I did a lap with them, which was nice but I found myself alone when I increased the pace to 36km/hr.
After that, I was just about to go home when I saw a couple of people from Hakodate I know - Dan and Tomoko. They had rented bikes and were going to a hot spring. What a great thing to do together on a Sunday. We had a nice chat and finally I rode home!
Road bike to Onuma, 3 laps, home.
Distance = 98 km
Bike time = 3hr 10min
Ride time = 3hr 25min
Avg speed = 31 km/hr
Max speed = 65 km/hr
Avg HR = 141 BPM
Max HR = 185 BPM
2008 total = 10600 km
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