Posts tagged ‘statistics’

January to remember…

OK, so I’ve just finished up the most insane month of training ever. It has been a great month, though, and I’m very confident now that it is going to pay off with sustained fitness to carry through the racing season when the intensity goes up and the mileage (and climbing!) goes down. The key thing to keep me on track has been to make sure that I’m allowing plenty of recovery time. Back in college when I was overtrained with way too many miles, I always rode at about the same speed/effort (zone 3/4) and had very few rest days. So the grand total for this month was 1,673 miles with 175,559 feet of climbing. That works out to just over six bike rides to the top of Mount Everest. Of course, what goes up must go down, so it also includes approximately 175,559 feet of descending, which means this was easily the most exhilarating and exhausting month on the bike. I had three rest days completely off the bike, whereas in my college days I would frequently go several months in a row without a single day off the bike. I also had several rides at much slower Zone 1 and Zone 2 pace for the entire ride.

Today, I made it through one more epic ride (cold near freezing with rain) with over 10,000 feet of climbing to break 175,000 feet mark for the month. It was fitting that at the end of the ride, I would make it home just in time to escort my family the last couple hundred meters on their walk home from school – riding with my 4 year old son on the top tube down the street into our garage. That alone was kinda crazy because I hadn’t been planning on riding for nearly 3 and a half hours and had run out of food at about the 2 hour mark. So I was about ready to keel over anyway let alone adding a 35 pound child. We made it without crashing, and it was a nice reminder that this cycling thing is important, but it’s my family that will be there when the wheels just won’t turn anymore. And I need to be there for them.

So how hard was this month? The stats below tell the story starting with last week’s 404 miles and nearly 46,000 feet of climbing:

Last week – 404 miles and 46,000 feet of climbing. Weekly mileage annotated in red

January 2011 – 1673 miles and 175,559 feet of climbing. Monthly mileage in red

January 2011 with mileage, hours, and calories burned


Finally, here is a screenshot is a close-up of me struggling up a 17% gradient (Vestavia Forest) with nearly 25 miles still left to ride!

January 31, 2011 at 11:22 pm 2 comments

Climbing galore and red-tailed hawks

Today was awesome. I’m going to try to convey some of the ride highlights, but I think this post is going to be kinda long. First, as I was climbing up on top of Double Oak Mountain, a red-tailed hawk swooped down from a tree beside me and flew in front of me for a few seconds. I was in maybe the “poop zone” only 10-15 meters behind him and maybe 10-15 meters below him. So if he pooped, I think it would have fallen on me. Anyway, it was cool to admire the hawk gliding away from me and then pulling up to land on a tree when the road bent slightly, and the hawk kept on going straight. It brought back memories of three other close encounters with red-tailed hawks all here in Birmingham.

1. Descending off of Vestavia Dr at about 30mph towards Vestavia Baptist Church, a hawk was flying beside me at about the same speed. The hawk spread his wings wide as he pulled up to land on a tree. The sun was behind me shining on the hawk so you could see the rust red tail very clearly.

2. Descending down Hackberry Rd at close to 50mph, a hawk divebombed across the road immediately in front of me to catch something beside the road. I missed hitting it by only a few feet (tenths of a second when traveling at 50mph)

3. Starting the climb up Rocky Ridge Road just past Countrywood, a hawk divebombed to the grass just beside the road to catch a chipmunk. It’s no wonder that you see hawks get run over by cars every now and then. They must get so “in the zone” when they are trying to catch something that they don’t watch what’s happening around them!

What is your favorite hawk story? Surely I’m not the only one who has seen them on rides here in Birmingham! Has anyone hit one before while biking?

And now onto the ride stats and climbing stats thanks to my awesome iBike power meter -

---------Total Ride---------
Dist:      104.06 mi (5:56:09)
Energy:    4293.5 kJ
Cals Burn: 4104.7 kcal
Climbing:   12795 ft
Braking:   -486.5 kJ (-11.3%)
          Min   Avg    Max
Power       0  200.9   726  W
Aero        0  109.7  1822  W
Rolling     0   23.3    73  W
Gravity -3662    4.8   904  W
Speed     0.0   17.5  55.9  mi/h
Wind      4.9   15.3  43.4  mi/h
Elev      126    513  1241  ft
Slope   -23.6   0.08  23.3  %
Caden       0   77.3   128  rpm
HR         85  140.7   176  bpm
NP 246 W; IF 0.886; TSS 465.8
1/30/2011 8:01 AM
62 degF; 1012 mbar

iBike ride data annotated with climbs, descents, max speeds, max slopes, and power spikes. Click for larger version.

So the ride wasn’t awesome just because of its length and climbing, but rather just a number of things that came together on the ride. First, despite another long week of training and a hard BBL ride yesterday, my legs felt fresh without the burning pain that was plaguing me at the end of last week. I was totally surprised by this seeing as how I was finishing off the second 400+ mile week in a row! So feeling good was in itself a motivator to push the ride to the extreme.

And the ride got off to the “extreme” right away, hitting a new max speed of 55.7mph down South Cove (verified by both my Garmin and my iBike) on the first of two descents. Then after climbing back up via Renfroe, I hit 55.9mph the second time down. This felt even faster than the first time (i.e., more than 0.2mph faster), because I waited a bit too long to brake and had to take the 90 degree turn at the bottom at nearly 25mph, which is a typical crit speed for a 90 degree corner – but feels entirely different when decelerating rapidly from nearly 56mph. By the way, if you live in Birmingham and want to try this descent, please, please, please DO NOT try to go this fast on it. I know every bump, every corner, when to brake, where to look for cars, where the “go”-“no go” point is, where the escape routes are, and still it is extremely dangerous. Plus, I would never do this descent at this kind of speed other than on a Sunday morning early, where the only danger would typically be a walker or jogger. But there aren’t too many people who are willing to walk/jog a 20+% hill, so I’ve never seen anyone walking or jogging on it.

South cove 55mph descents plus Hwy 31 climb to Vestavia Dr

I split the ride up into two rides (56.9 miles to church and then 47.1 miles back home) with about an hour break listening to our pastor preach about James. There is something about hearing the Word of God in the middle of a ride that makes it sink a bit deeper. Kristine and I had a good talk about the sermon later in the day. Speaking of Kristine, she was another highlight of the ride! So besides being at church with her, I ran into her again towards the end of my ride when she was out for a long run. She had left the kids off with my parents and was about halfway through her run, when I missed a light in Rocky Ridge and decided to turn right at the light onto Morgan Dr rather than waiting at the light, and climb up past Vestavia High School for some extra climbing. Well, as I crossed the creek, there was Kristine running on the sidewalk by the road. So I went ahead and did the climb, came back down, and rode with her for a few minutes through one of the small neighborhoods. She decided to run up to Panorama past the high school, and I decided I would climb up via Renfroe and double back to meet her at the top. It worked perfectly, and I got to ride alongside her for another couple minutes as she crested the climb. Out of food, out of water, I headed home while she finished up her run.

For those of you interested in knowing more about the climbs from the ride, I’ve included below all the stats for each climb that I labeled in the iBike data. But before I put those, let me show a zoomed in view of one of my new favorite climbs – the Ebsco parking lot climb. Check it out!

The Ebsco parking lot climb

This is another “Sunday only” climb as at least half of it is on Hwy 280. You start out the climb on Old Hwy 280 which is an amazing little road in a deep ravine that follows a creek as it climbs gradually. The climb through here is very gradual so you can admire the cliffs on either side. Then once you make it up towards the traffic light at the intersection of Co Rd 41 and Hwy 280, the road gets steep. Turn left onto 280 to complete the steadiest part of the climb at about 6-8% gradient. Fortunately, in the latest repaving of 280, there is about a 1 foot wide strip to the right of the white line but still left of the rumble strip that used to go all the way to the white line. So now you can ride off the highway, but on the left side of the rumble strip relatively debris free. As you get close to the top, start looking back for an opening to switch over to the left side of the road where a lefthand turn lane starts up for about a quarter mile leading up to the left turn onto the STEEP Ebsco switchback road. Climb up to the main building, veer right, and then just keep climbing all the way to the very top of the parking lot. At exactly 3.0 miles and 631 vertical feet, this climb is the longest continuous climb with no downhills in Birmingham (as far as I know!)

Ok, here they are – all the climbs – plus their Strava category rating:

---------Hwy 31 to Vestavia Dr High Pt---------
---------STRAVA CAT 3 -------------------------
Dist:        3.19 mi (0:14:05)
Energy:     192.5 kJ
Cals Burn:  184.0 kcal
Climbing:     689 ft
Braking:     -3.3 kJ (-1.7%)
          Min   Avg    Max
Power       0  227.8   372  W
Aero        0   24.4   177  W
Rolling    13   18.1    33  W
Gravity  -322  176.8   371  W
Speed    10.1   13.6  24.6  mi/h
Wind      5.0    8.4  19.9  mi/h
Elev      516   872   1171  ft
Slope    -3.9   3.78   7.9  %
Caden      13   78.1   101  rpm
HR        125  150.7   169  bpm
NP 241 W; IF 0.870; TSS 17.8
1/30/2011 8:30 AM
51 degF; 1012 mbar

---------Caldwell Mill to Smyer Circle High Pt---------
---------STRAVA CAT 3 -------------------------
Dist:        1.90 mi (0:10:25)
Energy:     159.6 kJ
Cals Burn:  152.5 kcal
Climbing:     599 ft
Braking:     -6.9 kJ (-4.3%)
          Min   Avg    Max
Power       0  255.3   466  W
Aero        0   20.5   241  W
Rolling     8   14.6    34  W
Gravity  -610  198.6   455  W
Speed     6.4   11.0  25.8  mi/h
Wind      5.0    8.5  22.7  mi/h
Elev      586   863   1136  ft
Slope    -8.9   5.27  15.3  %
Caden       4   75.7   106  rpm
HR        103  145.9   164  bpm
NP 285 W; IF 1.027; TSS 18.3
1/30/2011 9:05 AM
53 degF; 1012 mbar

---------Hugh Daniel to Brae Trail High Pt---------
---------STRAVA CAT 3 -------------------------
Dist:        2.17 mi (0:10:53)
Energy:     167.6 kJ
Cals Burn:  160.2 kcal
Climbing:     594 ft
Braking:     -8.0 kJ (-4.8%)
          Min   Avg    Max
Power       0  256.6   451  W
Aero        0   32.6   220  W
Rolling     8   15.9    32  W
Gravity -1164  191.0   437  W
Speed     5.8   12.0  24.1  mi/h
Wind      5.0   10.5  22.9  mi/h
Elev      601   882   1179  ft
Slope   -14.9   4.66  18.7  %
Caden       9   74.6    99  rpm
HR        136  150.2   165  bpm
NP 282 W; IF 1.017; TSS 18.8
1/30/2011 9:48 AM
64 degF; 1012 mbar

---------Mt Laurel to Double Oak Radio Towers---------
---------STRAVA CAT 3 -------------------------
Dist:        3.76 mi (0:17:39)
Energy:     250.1 kJ
Cals Burn:  239.1 kcal
Climbing:     827 ft
Braking:    -18.3 kJ (-7.3%)
          Min   Avg    Max
Power       0  236.2   492  W
Aero        0   52.8  1038  W
Rolling     0   17.0    61  W
Gravity -2354  139.8   476  W
Speed     0.0   12.8  46.1  mi/h
Wind      5.1   11.3  35.6  mi/h
Elev      797   1162  1485  ft
Slope   -15.8   3.20  23.3  %
Caden       0   73.2   112  rpm
HR        119  142.9   164  bpm
NP 269 W; IF 0.970; TSS 27.7
1/30/2011 10:08 AM
62 degF; 1012 mbar

---------280 Ebsco Parking Lot High Pt---------
---------STRAVA CAT 3 -------------------------
Dist:        3.00 mi (0:12:55)
Energy:     199.1 kJ
Cals Burn:  190.4 kcal
Climbing:     631 ft
Braking:     -0.7 kJ (-0.4%)
          Min   Avg    Max
Power       0  257.0   426  W
Aero        0   47.5   161  W
Rolling     0   18.5    29  W
Gravity  -227  182.2   426  W
Speed     0.0   13.9  21.7  mi/h
Wind      5.0   12.3  22.0  mi/h
Elev      551   814   1184  ft
Slope    -3.8   3.81  15.0  %
Caden       0   76.7    95  rpm
HR         98  148.7   170  bpm
NP 271 W; IF 0.976; TSS 20.5
1/30/2011 10:50 AM
65 degF; 1012 mbar

---------Chelsea Railroad Bridge to Double Oak Radio Towers---------
---------STRAVA CAT 3 -------------------------
Dist:        8.68 mi (0:31:46)
Energy:     462.4 kJ
Cals Burn:  442.0 kcal
Climbing:    1222 ft
Braking:    -16.6 kJ (-3.6%)
          Min   Avg    Max
Power       0  242.6   526  W
Aero        0   86.0  1104  W
Rolling     0   21.8    61  W
Gravity -2281  113.5   502  W
Speed     0.0   16.4  46.4  mi/h
Wind      5.1   14.5  37.0  mi/h
Elev      483    915  1481  ft
Slope   -15.7   2.02  21.8  %
Caden       0   78.3   122  rpm
HR        116  150.3   170  bpm
NP 268 W; IF 0.967; TSS 49.6
1/30/2011 11:33 AM
67 degF; 1012 mbar

---------Mt Laurel to Greystone Crest---------
---------STRAVA CAT 4 -------------------------
Dist:        2.66 mi (0:10:08)
Energy:     144.0 kJ
Cals Burn:  137.7 kcal
Climbing:     404 ft
Braking:     -0.3 kJ (-0.2%)
          Min   Avg    Max
Power       0  236.9   599  W
Aero        0   74.2   230  W
Rolling     8   21.0    32  W
Gravity  -330  136.3   554  W
Speed     6.5   15.8  24.4  mi/h
Wind      5.1   14.4  23.4  mi/h
Elev      797    913  1166  ft
Slope    -6.7   2.52  22.8  %
Caden      12   78.3   104  rpm
HR        129  146.3   171  bpm
NP 287 W; IF 1.035; TSS 18.1
1/30/2011 12:14 PM
64 degF; 1012 mbar

---------Caldwell Mill (Cahaba River) to Vestavia Dr High Pt---------
---------STRAVA CAT 3 -------------------------
Dist:        5.97 mi (0:23:49)
Energy:     351.5 kJ
Cals Burn:  336.0 kcal
Climbing:    1042 ft
Braking:    -26.1 kJ (-7.4%)
          Min   Avg    Max
Power       0  246.0   649  W
Aero        0   77.6   825  W
Rolling     6   20.0    52  W
Gravity -1443  116.4   533  W
Speed     4.9   15.1  39.0  mi/h
Wind      5.0   13.6  34.5  mi/h
Elev      460    762  1185  ft
Slope   -12.1   2.26  15.1  %
Caden      17   76.0   104  rpm
HR        106  146.0   176  bpm
NP 278 W; IF 1.001; TSS 39.7
1/30/2011 12:56 PM
65 degF; 1012 mbar

---------Little Shades Creek to Panorama via Renfroe---------
---------STRAVA CAT 4 -------------------------
Dist:        1.36 mi (0:06:54)
Energy:     101.2 kJ
Cals Burn:   96.8 kcal
Climbing:     338 ft
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power       5  244.5   459  W
Aero        0   49.8   297  W
Rolling     7   15.7    35  W
Gravity  -728  174.3   439  W
Speed     5.3   11.8  26.1  mi/h
Wind      5.0   11.3  25.2  mi/h
Elev      219    359   542  ft
Slope    -8.9   4.31  17.5  %
Caden      25   69.2    91  rpm
HR        123  143.6   154  bpm
NP 271 W; IF 0.976; TSS 11.0
1/30/2011 1:40 PM
64 degF; 1012 mbar

Ok, really, this is the last thing – it was a beautiful day and here are a couple cellphone pics I took during the ride:

The Double Oak Mountain doppler radar tower


Not the best self-portrait on top of Double Oak Mountain, but I was tired and staring at the bright light from the sun just below the edge of the building that was shading me. Also, note that it had gone from 40 degrees when I left my house to over 70 degrees in the sun when I took this picture!

January 31, 2011 at 12:30 am 2 comments

2010 season summary and thanks

Wow, what an amazing season this has been. Every year I sum up the season posting all the stats that I track throughout the year in minute detail. This year, though, it has been my best season, and I am especially grateful to so many people. Obviously, in the grand scheme of things in the world of cycling, I am not noteworthy in any shape, fashion, or form. But that doesn’t mean that I don’t love the sport, nor that I am not extremely grateful to all the amazing people who have made this my best season ever. In fact, I am over-the-top grateful and so you’ll have to excuse me if this post is a bit over-the-top, too. I have so many people to thank, and I am going to do my best to thank every single person starting with my #1 fan @beautifulwife and our amazing kids who together have traveled a huge portion of the 16,000 miles for training and racing this year (see map below). Thankfully, we have only stayed in a few hotels thanks to our friends and family who opened up their homes to us in ten states:

GA: Wayne and Jane Lunceford in Athens.
WI: Kristine’s parents Dale and Sandy Cardwell in Shell Lake. Shelly and Paul Vandevelde in Madison. Rick and Robin Hallet in Green Bay. Dan and Dena in Sobieski
MN: Dale Cardwell and his weekday work apartment in St Paul.
IL: Scott and Rhonda Dart, Michelle and Mike Kackert in Aurora.
IN: Vivian Nye and Steve and Connie Thate in La Porte.
NC: Darol and Donna Timberlake in Charlotte (2x).
TN: Richard and Christy Painter in Nashville.
NY: Laura in Albany.
TX: Mark and Lori Thompson in Van.
AL: My parents Tom and Beverly Toone who watched the kids right here in Birmingham when they couldn’t go with us.

2010 travel for training and racing, 11/1/09 – 10/17/10

And before I list out all the statistics and charts, let me give a huge thanks to our awesome sponsors who make this very expensive sport possible for middle income folks like my family. A huge, huge thanks to Dan Taylor with Infinity Med-I-Spa who has not only sponsored our team financially but also opened up his home for training camps, trained with us, and believed in us for the past 5 years. A huge thanks to our other awesome title sponsor DonohooAuto.com for backing us and running the best car business around (if we had money for a car, that’s where we’d go!), and another faithful sponsor from the beginning Andy Versigglio with Piggly Wiggly, Sammy’s awesome employer Central Steel Service, Timo’s connection with Townhouse Galleries, the law firm of Lewis, Dan “awesome” Feldman, Lehane, and McAtee, and the guys at {t}photographic. Terry Duran also deserves a big shout out for his connections at Scott and SRAM to get us good prices on the best equipment out there. Check ‘em all out below:

Speaking of teammates, wow, it goes far beyond who is racing in which race. We are a team, we train together, we motivate each other. 2010 was awesome, and 2011 is going to be even better. So thanks to all the guys on this page right here (Craig, Wes, Terry, Sammy, Katherine, Mike, Stuart, Lennie, Darryl, Timo, Philip, Paul and Nichole, and Jacob) and the three new additions I’ll be adding to the list soon!

2010 Tria Cycling roster – you guys are awesome

And none of it would have been possible w/o the promoters and USA Cycling officials working together to make this sport happen from the local level on up to the national level. Regional official and teammate Stuart Lamp, the district officials in all the places where I’ve raced, the moto officials (Bill and many others). On the promoters side, a big thanks to local promoter Lee Gravlee for organizing the Shelby County Airport Training Circuit Race in the spring to fill a void in the schedule, and likewise to the amazing series put on by Tim Hall in Nashville this summer, to Curtis Cupp and Mike Poe who put on an absolutely amazing event at the Sunny King criterium year after year, and finally (although I could go on and on about all the different races that have been totally awesome this year) Gene Dixon and all the folks at Swagger (Ashley Travieso, K Sakai, Casey Lamberski, and Ravi Rajcoomar) for putting on the best national crit series attracting the top professionals, but still allowing us mere mortals to give it a go and line up with the best in the country.

Finally, there’s everyone I race against all over the country and/or train with locally here in Birmingham. We make each other stronger. Special thanks to Ed Whitehorn for his help and support in Washington DC at the Capitol Crit and to Russ Langley for finding me a spot on his composite team for that same race and also to James Hall who sold me my first bike at River Oaks Cycles nearly 20 years ago and still keeps up with my racing. And to everyone I didn’t mention, wow, I can’t go on forever, so please know that every single person I’ve ridden with and/or raced against is part of the same community, the same sport I love, I consider you all friends, and I am thankful for each of you!

The 2010 Statistics
These statistics all run from November 1, 2009 until today October 17, 2010 – 350 days worth of riding.

Statistic Avg Max Min Total
Weekly training time (hours) 14.97 20.73 9.55 748.32
Weekly distance (miles) 269.8 380.3 178 13,488.6
Workouts per week (#) 11 14 6 525
Weekly climbing (feet) 14,551 22,841 3,698 727,569

2010 total weekly mileage and heartrate average

2010 total weekly workout time and heartrate zones

2010 calories burned and power average

I’ve also listed the past four years for comparison below.

Comparison to previous years
2010 2009 2008 2007
Hrs/week 14.97(avg), 20.73(max) 14.72(avg), 20.77(max) 14.65(avg), 20.18(max) 13.62(avg), 18.01(max)
Miles/week 269.8(avg), 380.3(max) 268.4(avg), 369.4(max) 252.2(avg), 337.1(max) 241.5(avg), 358.3(max)

Results
I’ve listed all my podium finishes and also other results that I am most proud of this year! See my full schedule and placings on my Palmarés page.

Date Name Place
10/10 Greenville Fall Cycling Extravaganza Day 2 2nd
10/9 Greenville Fall Cycling Extravaganza Day 1 3rd
10/2 Alabama State Time Trial (P/1/2) 1st
9/16 USA Crits Series Overall 9th
9/11 Dothan Cityfest Criterium 4th
8/22 Cuba Meridian Challenge Omnium 1st
8/22 Cuba Meridian Challenge RR 1st
8/21 Cuba Meridian Challenge Crit 3rd
8/4 Masters 30-34 Nationals Road Race 5th
7/25 Nashville Criterium Race Series #8 1st
7/24 Nashville Criterium Race Series #7 1st
7/11 The Capital Criterium (USA Crits) 18th
6/26 Tour of the Dairyland (Overall) 22nd
6/26 Hyde Park Blast (USA Crits) 11th
6/21 Tour of America’s Dairyland – Road America 4th
6/19 Giro d’Grafton (USA Crits) 14th
6/13 Tour de Grove (NRC) 8th
5/22 2010 Alabama State Criterium Championship 1st
5/16 Shelby County Training Race 1st
4/10 Barbers Ride to Live Road Race (Masters) 3rd
3/21 GC Union City Road Race 5th
3/14 Guntersville Training Race 1st
2/28 GSMR Winter Training Race #2 2nd
2/21 GSMR Winter Training Race #1 3rd

October 17, 2010 at 11:30 am Leave a comment

Blast from the past

My wife was getting ready for a garage sale this Saturday when she found these two posters that I saved from my college racing days at Clemson University. I was a big follower of the principles laid out in Eddie Borysewicz’s book “Bicycle Road Racing”. One of the things that he recommends doing at the end of every season is to make a poster for the upcoming year with a box for every single day of the year.

The week to end all weeks was a 504.8 mile week Oct 14-20 (Monday-Sunday). I raced the Michellin Classic on Sat/Sun Oct 12-13 and then had a 504.8 mile week to end out the 1996 season. Check out these rides for that week:

Mon 10/14 – 25 miles easy
Tue 10/15 – 107 miles (first time to ride to Highlands, NC and back from Clemson)
Wed 10/16 – 54 miles
Thur 10/17 – 35 miles
Fri 10/18 – 38 miles
Sat 10/19 – 200 miles (to Brasstown Bald and back)
Sun 10/20 – 45.8 miles

Total mileage: 504.8 miles!

Other highlights are listed below and visible in the pics, too:

  • Assault on Mt Mitchell 1995 – 21st place
  • Morning resting heart rate of 36bpm
  • Low weight of 115 lbs on March 18th, 1995
  • A ride with the comment “fell-on-ice”
  • NC/SC state TT 40k in 1:00:08 on August 25th, 1996
  • My “pass-out on the bike” crash at UGA on April 20th, 1996

December 4, 2009 at 12:29 am Leave a comment

2009 Year-end review season stats

Definitely my best season ever thanks to a growing strong team, some good luck, and a lot of hard work! Here is the summary statistics for my 2009 season racing as a cat 1 for one of the top amateur teams in the South. This year I am reporting my statistics from January 12 – October 4. January 12th was my first training day back from a two-week mission trip to Nicaragua at the beginning of the year, where I also had the opportunity to race and win a local criterium on a borrowed bike. October 4th was the date of my last race for this year’s season. So over the course of those 266 days, I logged these statistics:

Statistic Avg Max Min Total
Weekly training time (hours) 14.72 20.77 8.7 559.72
Weekly distance (miles) 268.4 369.4 187.9 10,197
Workouts per week (#) 9 13 4 443
Weekly climbing (feet) 14,124 29,275 4,062 536,772

2009 Season Summary Distance and Heartrate Average

2009 Season Summary Heartrate Zones

Just for fun, I’ve also included my yearlong stats from 10/5/08 – 10/4/09:

Statistic Avg Max Min Total
Weekly training time (hours) 13.3 20.77 1.82 691.65
Weekly distance (miles) 237.5 369.4 31.5 12,350
Workouts per week (#) 9 13 4 493
Weekly climbing (feet) 13,261 29,275 4,062 663,032

October 11, 2009 at 11:29 pm Leave a comment

2008 – End of the year review

Personally, this was definitely my best season ever. Also, as a team we had our strongest year yet and things are looking absolutely amazing for next year. I am in the middle of a Windows Vista installation so I thought I would take a minute or two to report my 2008 statistics. I’ll report from January 1st to October 12th (last race of the season) even though a lot of the pre-season training happened in December 2007 and won’t be included here.

Statistic Avg Max Min Total
Weekly training time (hours) 14.65 20.18 9.6 600.5
Weekly distance (miles) 252.2 337.1 159.7 10,339
Workouts per week (#) 11 15 5 443
Weekly climbing (feet) 12,848 20,348 6,158 526,785
2008 Season review - total weekly mileage

2008 Season review - total weekly mileage

2008 Season review - time spent in heart rate zones

2008 Season review - time spent in heart rate zones

November 4, 2008 at 11:46 pm 1 comment

Ivan Basso, Doping, and Redemption

Ivan Basso is riding again very soon.

Ivan Basso is riding again very soon.

Ivan Basso will be racing again very soon at the Japan Cup on October 26. I personally am glad that he is racing again, and I hope that he really has put the temptation to dope behind him. I like his plan of publishing all of his workouts, power data, etc… online so that people can see how much he is training and how realistic a given performance is. This is similar to the approach by Greg Lemond to address the doping problem.

Greg Lemond is proposing that riders be more transparent with their power data so that an abnormally large spike in power output that cannot be attributed to physiological peaking for an event would be better evidence of doping than blood urine tests. This is a very good idea, but the accuracy and reliability of power meters would call this into question. Plus, how could one define what the upper limit is if you are having a really good day? Also, what if a rider’s power meter were to “break” on the day(s) that they dope? I am guessing that some of this would be combined with regular testing too. Still, Lemond’s idea is good because the more transparency we have, the harder it will be to cheat.

So that is why I like to put all my power data online. Coming soon (probably early next week) I will post my season statistics. I can already tell you that my mileage and time on the bike was up from last year:

2008 2007
Hrs/week 14.65(avg), 20.18(max) 13.62(avg), 18.01(max)
Miles/week 252.2(avg), 337.1(max) 241.5(avg), 358.3(max)

2008 Totals (1/1/08 – 10/12/08)
10,339 miles and 526,785 feet of climbing (12,848 feet per week)

I’ll do a more complete post with graphs later!

October 17, 2008 at 11:27 am Leave a comment

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A few laps at the end to take today up to a 4000m gran fondo commute. S cove dr with Hoover east ballpark lights. What a difference a few hours makes - same pic as this morning.

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Quick reference stats

Anaerobic Threshold:
Power:315 watts
Heart rate:180 bpm
Maximums:
Power:1097 watts (5s)
Heart rate:198 bpm (5s)
AT power estimated by critical power curve in Golden Cheetah, which predicts I should be able to maintain 315 watts for 1 hour.

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