Wednesday, October 4, 2017

A lesson in rolling resistance (re-visited)

It was almost 2 yrs. ago that I got dropped on a night ride by a bunch of old farts (50-60ish like me..ha).  Not only was getting dropped demoralizing it was also embarrassing.  I'm glad none of my friends saw me.  It was truly a low for me.  After all, when I was in cycling shape, I would have dropped everyone on the same ride.  Since that time, I have changed my Mtn Bike tires to a less aggressive tread and inflated my tires higher to decrease rolling resistance.  Also, since that time, I've gotten into better cycling shape.  Last night, I went on the same ride with pretty much the same people that had dropped me two years earlier.  However, this time it was MY time to do the dropping.  Except for 2 other guys on cyclo-cross bikes (which have less rolling resistance than my Mtn Bike), the three of us dropped our entire group of 10-12 riders.  Where two years ago I could barely maintain 12 mph average speed on the flats, last night I was averaging 16 mph at a much lower average Heart Rate..i.e. I was in much better cycling shape.  I was also able to maintain 18-20 mph speeds for periods of 10 minutes or more.  I can't tell you how good that felt (to drop the same group that dropped me 2 yrs. ago), granted it was only a bunch of old farts that I dropped not some young riders.  Nonetheless, it felt good.

I'm still not in the cycling shape I want to be I'm optimistic I'm only going to get stronger this Winter.  My goal is to get my Functional Threshold Power (FTP) back up over 250w by next Summer.  I know I'll never get to 275 or 280w which was my best FTP when I was 55 yrs. old, but that's ok.  I'll settle for 250w.  With my current weight of 162 lbs (74 kg), a 250w FTP will give me a 3.4 w/kg power-to-weight ratio.  That's mid Cat 4 Power which isn't anything to write home about but for a guy that's almost 60 yrs. old, it will keep me riding with local B group rides...and definitely stronger than most 60 yr. old recreational riders.

My goal for 2017-18 is to get a group night ride in during the week, combined with an indoor high intensity training interval on my Computrainer and a longer 3 hr. group road bike ride on the weekend.

POWER ON!  Coach Rob

Sunday, September 17, 2017

Share the Road

I'm not a big fan of group bike rides but they have their purpose especially if you like: safety in numbers and some company when you ride.  They also keep you up-to-date on cycling equipment and news...that's if you're the social type and you like to talk to the people you ride with.  So, yes, I like that about group rides.  What I don't like about group rides are primarily two things: 1) cyclists that shouldn't be on the ride (and I'll get to that in a minute) and 2) cyclists that don't obey cycling laws.

Let's talk about the people that shouldn't be on a group ride.  If the group ride is designated an A ride, and you're not a true "A" rider, you're a strong B rider, expect to be dropped.  Or, if the group ride is designated a C ride, and you're a "B" rider, don't expect to push the pace of the C ride.  It's not fair to the true C riders in the group.  I see that all the time and I absolutely detest it.  If you're a B rider, then ride with the B group.  Don't try to be the macho rider of the C group.  If there are no B group rides in your area, then ride alone.  If you're overweight or out of shape you're going to be the first one dropped on a hill in any of the groups you ride in.  So, get in shape on your own by spinning on a trainer or at your local gym and get in shape and LOSE THAT WEIGHT.  I hate to say it but cycling is not a sport for fatty Patty's.  Yes, you can cycle when you're fat, but it's no fun.  Been there, done that. Also, if you're new to cycling then start out in a D group.  Hopefully, they group leader will teach you how to ride in a group (which is the topic of my next discussion).

Ok, now onto obeying cycling laws and that is sharing the road.  You see these road signs almost everywhere you go now- SHARE THE ROAD.  But, what exactly does that mean?  Does that mean as a cyclist I have every right to ride in the middle of a 45 mph speed limit road that a car does?  HELL NO!  And, I know a lot of cyclists will disagree with me on this.  They'll tell you that's exactly what sharing the road means, that cyclists can ride in the middle of the road regardless of the speed limit.  That is not true.  Here is an excerpt from Title 75 of the Pennsylvania Consolidated Statutes that contains the laws which govern the operation of vehicles on Pennsylvania roads. In Pennsylvania, a bicycle is considered a vehicle and, as such, is governed by a general set of rules (common to all vehicles) and a specific set of rules (designed for bicycles):

[3301(b). Vehicle proceeding at less than normal speed. Upon all roadways, any vehicles proceeding at less than the normal speed of traffic at the time and place under the conditions than existing shall be driven in the right-hand lane then available for traffic, or as close as practicable to the right-hand curb or edge of the roadway, except when overtaking and passing another vehicle proceeding in the same direction or when preparing for a left turn at an intersection or into an alley, private road or driveway. This subsection does not apply to a driver who must necessarily drive in a lane other than the right-hand lane to continue on his intended route.]

I've put in bold font what I believe is the most important takeaway- as close as practicable to the edge of the roadway.  Just yesterday I was on a group ride on a busy road that had a 45 mph speed limit.  We were single file in a pace line moving at 20 mph.  All of a sudden I hear a car laying on the horn and buzzing less than 2 ft. from me.  I got the SUVs license plate number.  I was thinking of reporting the driver, after all, I had 20 witnesses on my ride.  Then, I come to find out that some jackass in our group was riding two abreast and hanging almost in the middle of the lane which caused the car driver to lay on his/her horn.  That's wrong- to ride two abreast on a busy road.  I told the group leader that they should have a word with that rider.  When I did, another rider that overheard me said, "that guy has been riding more than you and me combined".  I said, "that doesn't make it right, and more importantly, he's ruining it for the rest of us and giving our sport a bad name".  It's true.  There are a lot of car drivers that don't even think we cyclists should even be on the road...and that's never going to change regardless of what the law says.

Yeah, yeah, yeah...I know somebody is going to say, "but it's legal to ride two abreast in PA".  I know that and I get that.  It's also legal to drink in PA too but that doesn't mean I have to spend the rest of my life in a drunken stupor just because it's legal and I can.  There's a time and a place for everything.  And, riding two abreast on a busy highway is not safe and it's not smart.  Be smart, be courteous and learn to be respectful of others and SHARE THE ROAD.

For a .pdf copy of PA Bike here:

Power ON!  Coach Rob

Monday, September 4, 2017

Garmin Connect

Garmin Connect

Whenever I ride, I ride with my Garmin Edge bike computer.  I like it because it's quick, easy, and simple to operate.  I switch it from my Mountain Bike to my Road Bike in seconds since I have a similar mount on each bike's handlebar.  And, the Garmin Edge gives you every metric you could possibly want for a ride: power, speed, heart rate, elevation, distance, temperature, cadence, etc.  Why do you need a Garmin Edge?  You need a Garmin Edge to measure your see if you're getting fitter/stronger/faster.

Today, I rode my Mountain Bike 40 miles non-stop.  I think that's the furthest I rode my Mountain Bike non-stop.  I've ridden my Road Bike 125 miles non-stop and climbed close to 10,000 feet of elevation on that ride (in Colorado).  But, that was almost 10 years ago.  I'm getting close to 60 yrs. old and I don't recover/recuperate like I used to.  I don't have the endurance I used to have either.  After today's 40 mile Mountain Bike ride, averaging 13.5 mph (moving average) along the route, I was cooked/toast.  I couldn't ride another mile at that pace. The 13.5 mph moving average includes all the times I was stuck behind someone riding 8 mph, and slowing down when crossing underneath bridges or passing people walking.  So, that's not too shabby for only 2-3 months of riding.  Had I not had anyone in my way, I probably would have averaged close to 15 mph.

Paired with the Garmin Edge is free software from Garmin called Garmin Connect.  Just click on the link above and you'll see the metrics from my ride from Pt. Pleasant, PA past Reigelsville, PA.  Garmin Connect also allows you to see a monthly map view of your rides.  It stores the rides in a database.

Don't have a Garmin Edge?  Go buy one.  Buy a good Heart Rate Monitor too that is compatible.

Power ON!  Coach Rob

Sunday, August 27, 2017

Get Fit!

Are you still riding?  Are you fit?  Are you getting fit?  For me, I just got back into riding in late June.  In 2 mos. time, I went from struggling to average 10 mph (for 2 hrs.) on my Mountain Bike (on the flats) to averaging close to 15 mph (for 2 hrs.)  So, I'd say I'm getting fitter.  Am I as fit as I used to be, a few years ago?  Hell no, but that's ok.  I'm seeing good progress right now and that's all I can ask for.

If you're not fit and want to get fit, the first step (if you haven't already done so) is to lose weight.  Trust me when I say this.  It's MUCH easier to get back into shape when you're not overweight.  In fact, getting back into shape when you're overweight is a recipe for disaster.  It could even lead to a heart attack if you're older and really out of shape.  The 2nd step is just ride.  Ride until you get tired.  I highly recommend wearing a heart rate monitor and let that be your guide.  In the first couple of months I'd keep your heart rate (HR) in the Tempo or L3 Zone only.  Tempo zone is normally an easy to moderate zone where you can hold a conversation when you ride.  If you don't have a HR monitor (buy one) it's about a 3 on a scale from 1-10 in rate of perceived exertion.  If you do have a HR monitor (good for you) it's normally 70% of your HRmax (maximum Heart Rate).  So, if you're HRmax=190 bpm you want to keep your rides in the 140-150 bpm more.  After a couple months you want to move into the Threshold or L4 Zone.  When you ride in the Threshold Zone you should only be able to get out 3-4 words at a time in conversation.  Threshold Zone is normally 80% of your HRmax. You don't want to stay in the L4 Zone for more than 10-15 minutes for at least a couple weeks.  Theoretically, you should be able to ride in your Threshold Zone for about 1 hr. before bonking (giving up).   You want to mix up L3 with L4- where you're riding primarily in the L3 Zone.  At the end of 3 months, you can ride for 1 hr. at L4 or instead, do 2-3 intervals of 20 minutes at L4 pace with 5 minutes rest in-between intervals.

Trust me when I say this, it's no fun getting back into shape after a long layoff of not riding.  It sucks. You're going to feel like crap and it's very demoralizing.  You're going to have little old ladies pass you on the bike while you're riding 10 mph.  Get used to it.  Hey, it happened to me.  But, it won't last for long.  Just tonight, on my ride, I had some younger guy try to hold my wheel on the flat canal path near my home.  I was riding my Mountain bike and I was averaging 15 mph.  When the younger guy jumped on my rear wheel I cranked it up to 17-18 mph.  My Heart Rate shot up to the L4 range.  I knew I could last about 20 minutes at this pace.  The guy stayed on my wheel for 10 minutes.  After that, I looked back and he was gone.  I like to think I dropped his ass.  He probably turned to go home.  ha.  Regardless, it was fun being able to crank it up and not have anyone pass you.

So, Get Fit and Stay Fit.  Power ON!  Coach Rob

Sunday, August 20, 2017

End of Summer nears..but don't put that bike away!

For me, the Fall is my 2nd favorite time of year..Spring is my favorite.  But, just like the Spring, Fall is just too short.  What is there not to like about the end of Summer:
1. Heat and Humidity are gone and great cycling weather.
2. Grass goes from brown to green.  Everything gets green again like the Spring.  Golf courses look good..and play well.
3. No more air conditioning and you can actually sleep with your windows open at night and get some fresh air.
4.  The days are crisp and clear (mostly).
5.  Football starts! Yeah!
6.  Kids are back in school! Yeah!
7.  Fishing gets better.  Yeah!
8.  Leaves start changing to beautiful colors.
9.  New programs/series on TV.
10.  blah..blah..blah

The only negative about the end of Summer is that the days are shorter and there is less light after work to ride your bike.  But, don't let that stop can ride at night.  You don't have to ride on the road at night you can ride on a bike trail or on a path like I do.  I ride my Mountain Bike on the canal path adjacent to the Delaware River.  I put a miners light on my bike helmet and another one on my bike handlebars and I light up the night.  Both lights are high lumen output and last 4 hrs. on 2 lithium batteries- even in the coldest temperatures.  I'll do a blog in the next month or so re: my setup.  I'll tell you which lights I recommend and why.

So, instead of thinking your mid-week riding days are numbered start looking into group rides at night.  I think I'm going to lead a group ride at night along the Delaware canal from Pt. Pleasant, PA to Reigelsville, PA and back.  I believe the total miles will be close to 30 miles and the average speed will start at 13-14 mph and probably increase to 15-16 mph in the Winter- depending on conditions.  I don't like to ride too much faster than that because if you make a wrong move, or turn, touch a wheel in front of you, slip on snow/ice/mud/gravel/etc., you got the Delaware River canal on the left and the Delaware River on the right.  And, some of the canal embankments to the river are it's a long fall into stones/trees/etc.- and eventually the river- in the dark.  Not good!  There are also low bridges that you have to go under where you MUST duck/lower your head or it will knock you clear off your bike and earn you a ride in an ambulance.  That's if the ambulance can get to you.  Some of the canal path trail is not easily accessible to a road.   Maybe on some safe flat stretches we'll be able to do some intervals where we crank up the speed to say 16-18 mph.  BTW, those speeds are pretty good on stone/mud/gravel (which is what the canal path from Pt. Pleasant, PA to Reigelsville, PA is) with Mt. Bike tires like I have.  I would think the equivalent speed on a road bike on flat asphalt would be 20-22 mph.  I'd say NO road bikes on the ride.  The tires are just too narrow for the stone/gravel.  Only Mountain Bikes and Cross/Hybrid Bikes with wider knobby tires on the ride.  The other nice thing about the ride is that it's an out and back.  That means if you get dropped (can't keep up) or have a mechanical, the group will be coming back the same route to make sure you get back safely to your car at the start.

This ride will most likely be with the Central Bucks Bike Club (CBBC).  I know there is a CBBC night ride from Washington's Crossing, PA to Lambertville, NJ and back, but I don't want to travel down to Washington's Crossing nor do I think the people that live North of me near Lake's just too far to drive to get there.  That's almost a 30 minute drive (with traffic) in my car to get there from Doylestown..  Pt. Pleasant, PA (on the Delaware River) is only a 10-15 minute drive from my house and no traffic getting there.  I also think I'll start the ride at 7pm so it gives people that have a long commute from work to grab something to eat and to get there in time.  7pm-9pm seems like a good time...2 hr. workout.  Get home after the ride, shower and in bed.

I'll keep you posted on this blog.  Until then, Power ON!  Coach Rob

Friday, July 28, 2017

gomacro protein bar

When a new product or piece of kit or equipment comes along that I like, I normally pass the information on.  In this case, it's a protein bar from a company called "gomacro".  I pretty much stumbled upon this product at a local coffee shop/whole foods store in Bucks County, PA.  I was on a group ride and the guy that I was riding with wanted to stop for a bottle of water.  I figured as long as he was stopping for water, I might as well stop too and grab a protein bar- since I had left with nothing to eat for the ride.  Normally when I ride, I ride with a snack bag of some sort that I make up myself or a protein bar.

This particular whole foods store had a whole rack of protein bars.  I saw Crunchy Peanut Butter Clif Bars (for $1.69) which was what I'd normally buy.  But, recently, I had someone email me (I get a lot of emails as a Coach from athletes, other coaches, people selling stuff, etc.) from a company called "gomacro".  They wanted to know if I ever tried their protein bars.  I said, "No".  Well, here was my chance to try one.  So, I picked the Banana + Almond Butter flavor.  It was really chewy and yummy tasting.  What I liked most about it, in addition to the taste, was the texture.  It was nice and soft and chewy.  When I ride and eat, I like to take bites of food and store it in my cheek (like a squirrel) and eat it slowly.  The gomacro protein bar was the perfect texture for leaving it in my cheek.  Everything in the protein bar is/was organic.  It's also soy free, gluten free and non-GMO.  The protein bar was 270 calories and had 10g of protein, 34g of carbs, 13g of sugar and 12g of fat (no trans fats).  The sugar came from organic brown rice syrup and organic coconut sugar.  No High Fructose Corn Syrup (HFCS) or chemical sugar substitutes in this protein bar.  This is more protein and less sugar than most protein bars on the market.  I like that because I need to watch the amount of sugar I intake these days.  The carbs are a little high if you're on a diet, but that's what you need post workout for muscle recovery-  high carbs and high protein.  I don't eat protein bars as a snack during the day.  There's much better/tastier foods to eat.   I only eat protein bars when I workout and/or post-workout.  The gomacro protein bar fit very nicely in my cycling bib jersey pocket.  And, the serated edge on the packaging made it easy to rip open with my teeth while riding.

Gomacro protein bars are sold at 7-Elevens, Target, whole food stores, etc.  Go on their website- click here, and enter your zipcode in the store locator for the closest store.  I paid $2.00 for my gomacro protein bar this a.m.  Definitely worth $0.31 more than a Clif bar.  It tasted so much better.  And, I like their flavors.  Here is a list of their high protein flavors: Peanut Butter Chocolate Chip, Coconut Almond Butter Chocolate Chip, Sunflower Butter Chocolate, Peanut Butter, and Cashew Caramel.  I think I'm going to try the Peanut Butter protein bar next.  The Peanut Butter bar has more protein (12g) and less sugar (10g) than the Banana + Almond Butter protein bar I had this a.m.  They should do a Peanut Butter Banana flavor in the future.

Check it out- gomacro protein bars.     I think you'll like em like I do.

Power ON!  Coach Rob

Group Ride?

I decided to go on a group ride this a.m.  The ride was scheduled for 0830.  I show up at 0815 anticipating 20 or so riders.  There was only 1. One?  I thought maybe he and I were in the wrong location or that they canceled the ride and we didn't get the memo.  He said, "nope we're in the right spot".  The weather was fine.  I asked, "where is the ride leader?"  He said, "dunno".  Well, we waited 25 minutes and the ride leader never showed.  Believe that?  Heck, if I were the ride leader and I couldn't make the ride, I'd at least have the courtesy of driving my car to the meeting location to tell everyone I can't make it and then head back home.

Well, the good thing is/was this guy was a local so he knew the back roads and he was more of a B rider than a C rider.  We had a great ride that was exactly 30 miles long and lasted a little over 2 hrs- even with a stop at a local coffee shop.   I stopped in the coffee shop to get a protein bar.  I usually carry a protein bar with me but the cupboard was empty.  I got a banana flavored organic protein bar made from a company called gomacro.  It was really good.  So good, my next blog will be about the protein bar.

Our ride included what I thought were some of the best of Bucks County PA's back roads- really beautiful roads with little to no traffic.  We even rode a dirt/gravel road that was a couple miles long.  I'd say the route had a fair amount of hills..nothing to steep.  We climbed close to 2000 ft. which isn't too shabby in 30 miles.

I was actually glad the group leader didn't show up.  He or she would have most likely slowed us up and we probably wouldn't have ridden such beautiful roads nor climbed as many hills.  My kind of group ride. ha.

Power ON!  Coach Rob

Saturday, July 22, 2017

Beat the Heat!

I can't say it's very much fun riding in the heat of the day.  I know some people don't mind it..but I do.  In fact, I know a couple of people that like to race in the heat- sick.  I sweat a lot when I work out. If I sweat too much on a long ride, I won't be able to get enough fluids back into me..even if I'm drinking all day.  If my body doesn't get enough fluids, my body shuts down.  I'm talking headaches, nausea and on the verge of passing out.  Been there, done that!

To combat the heat of the day there are a few things you can do to get your ride in.  Here is my short list:

1. Ride early.  Get up early and ride at 0700.  You can be done by 1000 and get a great ride in.
2. Ride where there's shade.  On really hot days, I ditch the road bike and grab my Mountain Bike and head for the woods.  It's MUCH cooler under the shade of trees.
3. Wear a Cooling Vest.  I have a hyperkewl cooling vest that works ok.  I'd say it works for 3 hrs. to keep you relatively cool.  You just wet it down.  It doesn't cost much and it's not too heavy.
4. Wear a headband.  The riders behind you will appreciate it in a paceline.  Nobody wants to get sweated on.  Plus, it prevents sweat from dripping into your eyes.  Sweat mixed with sunscreen in your eyes is not pleasant.
5. Wear light clothes.  It's amazing how many times I see riders with black shirts and black shorts riding on the hottest day of the year.  I guess looking cool trumps staying cool- in their opinion.
6.  Head for the basement.  That's where I go when there is record heat.  My basement is nice and cool and that's where my trainer is located.  I'll just hop on the trainer for 1/2 hr. and watch sports on TV or I'll crank the tunes while I ride.  Today, I watched the final Time Trial of this years' Tour de France.

Stay cool.  Power ON!  Coach Rob