Dion’s Exercise and …

Big ride today. 115 km, 2200 m of climbing, 2100 m of descending, 7 hrs on the go, pouring rain for 4 hrs. And this was only half the ride, I knew the full 230 was too far for me and I only signed up for 2 peaks and halfway. Still, it was a good ride, no problems except a dropped tool bidon that I think I got all the bits from, except the lid. Luckil, I’d decided to wear my gtx bike jacket as it was really wet. I did get a bit warm but I never got really cold. I put some thin surgical gloves over my full finger gloves and that helped to keep the wind out. It was quite warm as the weather was coming from the north.

Here’s my speed and altitude graph from eCoach

Workout:

• Type: Cycle
• Date: 03/07/2010
• Time: 07:30:00
• Total Time: 6:08:05.00
• Calories: 3239
• Distance: 118.44 km
• Average Speed: 19.31 kmph
• Max Speed: 61.1 kmph
• Ascent: 2,200 m
• Descent: 2,100 m

Thought I’d better practise some descending as well this time so I rode down and then backup. Took me an hour on the way down and then 2:20 on the return climb. I think that’s about 10 min faster then just the climb I did a couple of weeks back. I did stop to top up my water and gels from a stash I hid at the start of the final 3 climbs on the way down which was great as my water was just about gone when I got there. this seemed to help as I didn’t need to have any short HR / leg recovery stops on the final 3 climbs like last time. they are bloody steep though, I was in first gear and pedalling at about 45 cadence with a good deal of rocking. The peleton would have definatley known I was suffering!

Here’s the Altitude / Speed graph from eCoach

and the track from the gps - Well that’s not right, have to look into the gpx file …

Workout:

• Type: Cycle
• Date: 01/26/2010
• Time: 09:43:00
• Total Time: 3:21:05.00
• Average Heart rate: 132
• Calories: 1769
• Distance: 64.6 km
• Average Speed: 19.28 kmph
• Max Speed: 71.9 kmph
• Ascent: 1,570 m
• Descent: 1,570 m
• Average Cadence: 65

Sent the boys off to visit their Grandparents this morning, so after a few jobs with my father I figured a quick afternoon ride was the go.

tried to keep up a reasonable pace but there was quite the head wind on the way down, which was hard work but great coming home.

Workout:

• Type: Cycle
• Date: 01/21/2010
• Time: 15:24:00
• Total Time: 1:19:04.00
• Average Heart rate: 157
• Calories: 1392
• Distance: 37.7 km
• Average Speed: 28.61 kmph
• Max Speed: 39.7 kmph
• Ascent: 65 m
• Descent: 65 m
• Average Cadence: 84

It was a scorching day here yesterday so after a pretty restless njghts sleep, avg temp 30 C all night, I wasn’t looking forward to a ride but the boys were on a holiday activity so it was now or early in the morning. It was still pretty hot as I headed off but the breeze on the bike made it OK. It was even nicer as I got down to the bay as there was a bit of a cool sea breeze. I tried to keep up a good pace as it’s pretty flat, not to bad in the end. I managed to pickup a chatter for the last part of the wayout, he must cycle to chat and boast but he kept up a good pace and made me go to my further turnaround. Was pretty hot when I got home as the house was apretty warm inside. eventually cooled down and got stuck into my housework. Which just made me hot again. Thankfully a cool change has come though and I should sleep tonight.

Workout:

• Type: Cycle
• Date: 01/12/2010
• Time: 09:37:00
• Total Time: 2:04:12.00
• Average Heart rate: 151
• Calories: 2186
• Distance: 58.9 km
• Average Speed: 28.45 kmph
• Max Speed: 42.6 kmph
• Ascent: 120 m
• Descent: 120 m
• Average Cadence: 84

Figured I needed another decent ride while we were away so I did one of my old favourites an out and back to the airport. it was a nice ride though my legs were a bit tired still after the ride up. stopped for a bit in Dinner Plain to say hi to Bron and the boys whowere having a play in the playground.

Here’s the profile from eCoach

Workout:

• Type: Cycle
• Date: 01/07/2010
• Time: 14:37:00
• Total Time: 2:03:35.10
• Average Heart rate: 145
• Calories: 1450
• Distance: 41 km
• Average Speed: 19.91 kmph
• Max Speed: 71.6 kmph
• Ascent: 640 m
• Descent: 640 m
• Average Cadence: 72
• Max Cadence: 145

Had a cruise around the lodges then Declan and I rode up to Hotham Central and back down the road.

That’s weird looks like the trace stopped recording when we went up the road but the overall stats did.

Workout:

• Type: Cycle
• Date: 01/06/2010
• Time: 16:22:00
• Total Time: 00:45:01.54
• Calories: 264
• Distance: 5.38 km
• Average Speed: 7.17 kmph
• Ascent: 55 m
• Descent: 55 m

Even though I lived up here for nearly 2 years I never quite got around to riding up, I rode down many times but today I made up for it. I got Bron and the boys to drop me off at Harrietviille and headed off from there. They went back to Bright to visit some friends and do the last bit of shopping, so they’d be my backup if I needed it.

Well, I didn’t need to be picked up but I did have a few stops. the first part of the road is pretty steep and unrelenting. I was gaining a bit over 120m every 10 minutes so I made it to the top of the old coach road in about 30 min. From there the slope is a bit gentler but it not surprisingly takes a lot longer to get through the various sections on my bike then in the car! After about another 30 min of climbing there’s a bit of flat for a bit which was great. I hit the half dsitance, well 15km  to go after 1:15 of riding.  A bit further and I was through the entry gate and things get steep again. I made it up past the Dargo Road but my legs were starting to get a bit tired. After a short descent it was up the next steep pitch. It’s a f*bulous bit of road with serpentine corners but great sightlines, in the car you can really fly by straight lining the corners. Needless to say I wasn’t doing that going up on my bike. the second last corner is a blind curve and looks just like the last corner so I pushed to there and then when I confirmed it wasn’t then end I had to stop. after about a minute my heart got back to 150 or so after hitting 180 so I continued up. there’s another descent after that so I rested down there before the next climb. This ones not so steep so I cruised up reasonably well. After that there’s one more descent until the final climb, so with my quads starting to cramp I stopped at the top and got of for the first time to finish up my last two gels, a bit of a clif bar and my nunn. I figured I need it all and I was right.

sped down the last descent andtried to get as farf up the climb which in the end wasn’t very far. this last pinch has a few steep bits and I needed 4 60 sec heart and leg breaks to make the top and boy did that feel good. From the top you descend down into the village and I rolled right through to the lodge. A great ride, my 20 minuyte eating worked and I still had some water left, though I’d slowed down as I didn’t want to run out. biggest challenge was the flies, I ate 1 and spat 2 out but there was a ot of waving them away, next would be the melting road, you really feel the resistance as you push through the sticky tar. A weird side effect is hearing the tar bubbles popping as you ride over them .. pop pop pop ….

Here’ the speed and altitude graph

and the route map

Workout:

• Type: Cycle
• Date: 01/05/2010
• Time: 12:30:00
• Total Time: 2:31:00.00
• Average Heart rate: 168
• Max Heart rate: 188
• Calories: 886
• Distance: 32 km
• Average Speed: 12.72 kmph
• Max Speed: 62.8 kmph
• Ascent: 1,380 m
• Average Cadence: 60
• Max Cadence: 90

Nice ride with Graeme and one of his groups this morning. a bit cool at the start but a beautiful morning in the end. Need to get my exercise going as a couple of the hills nearly killed me!

Workout:

• Type: Cycle
• Date: 03/01/2010
• Time: 06:46:00
• Total Time: 2:46:14.81
• Average Heart rate: 134
• Max Heart rate: 182
• Distance: 48.5 km
• Ascent: 265 m
• Average Cadence: 75
• Max Cadence: 113

A short testof some new tracking software. looks good so far.

Workout:

• Type: Cycle
• Date: 12/28/2009
• Time: 12:13:00
• Total Time: 00:11:02.00
• Calories: 65
• Distance: 2.11 km
• Average Speed: 11.47 kmph

Borrowed my brother in laws bike and went out for a quick ride to try and keep some miles up.
Missed my clip less pedals but a nice spin.

Posted via email from OnMo’s Travel Site