Bike #1

• 43m 49s
• 21.14 kms
• 28.94 KM/hr

Just an easy ride this morning... planning on riding with the WCC tonight, so need to have fresh legs for that. Did push the speed coming down the hill on Bleams, but that's just for safety because traffic really doesn't like to share that road. So I take the entire lane and ride down the hill at 55-60 km/h... just under the speed limit. They can't complain about me holding them up.

I did get off Bleams ASAP as it was directly into the sun, I could barely see the road to ride on it... let alone see car tail lights. Not sure why the HRM is reading these high HR's... not even going close to red-line on the bike. Probably just a glitch... most likely due to not enough moisture on the sensors when I start out (or so I've read).

In zone: 9:16
Calories: 422

Bike #2

• 45m 30s
• 21.50 kms
• 28.35 KM/hr

Ride from work to Erbsville for the WCC group ride. Left work a little late, so had to go harder then I wanted to. Made it to the Church on time, but my legs were a little tired, so I decided to ride with Group 4 again.

In zone: 28:36
Calories: 453

Bike #3

• 1h 30m
• 47.60 kms
• 31.73 KM/hr

Group ride with The Dogs... group 4.

Got out on Weimar line and on the first hill had our first idiot driver blaring his horn at us and roaring past. This was followed by numerous other irate drivers... I just don't understand... it's not freakin' thru road, it's hilly and treed with hidden driveways everywhere... yet these dipshits use it as their personal speedway. Speed limit is 60 km/h... we're doing half that... we're not holding you up. GEt a freakin' life and let us ride. \rant

After we got thru the hills and into Bamberg, a small group of 6 was riding well together, so the leader said we should go ahead (most of the other's couldn't keep up the pace on the hills). So we rode off and had a great ride together... I did well except for the big hill to Greenwood Rd... first time up I waited for a slower rider to give her a wheel to draft to catch the group... second time up I, my chain skipped during a shift and I lost momentum, so just eased off. All the other hills, I rode up easily and in fact accelerated over them and dropped everyone. When we stopped to decide on doing a second lap, I had to concede that I'm back. After the second big climb up Greenwood... I rode with them until the highway then said my farewell and headed home. On the way thru Wellesley, I stopped at my parents on the off chance they'd be home from their trip out west (5 weeks of driving)... they had just arrived home. I stopped to get water and said hi... then headed home.

On the way home, I had a bit of a tailwind and downhill ride... I kept up the pressure and rode hard for the last 15 km. I made it home in just over 20 minutes. I was keeping it pretty steady at 38-40 km/h. Felt pretty strong, even after all that riding today. I think I'm ready for next week.

In zone: 1:09:15
Calories: 993

• Calories out: 5564 From lifestyle:2932, From activities:2632
• Health data: Hours slept: 6

Bike

• 1h 12m 39s
• 35.50 kms
• 29.31 KM/hr

What a B-E-AUTIFUL morning... after the rain from yesterday, the humidity and heat has passed for a day. It was crystal clear and lovely morning. I decided to do a nice 30+ km loop around the township. This loop includes a lot of little climbs to test out the legs after I fried them this weekend.

Rode easily out of town and just cruised into Petersburg down Snyder's. Then I pushed a little harder up to St. Agatha and the Bamberg road. Just past that road, I saw a cyclist come around the corner in my mirror and thought I would back way off and let him catch me and we could ride together until Wellesley. I was cruising easily at 24 km/h and he wasn't gaining... so I slowed even more. I rolled into the stop sign in Wellesley about 100m ahead of him. I slowly rode out of the corner, trying to see where he was heading, and watched him struggle up the hill... I decided then that he wasn't going to follow me, so just rode out of town and put the speed back on.

Riding along Nafziger Rd, downwind and mostly downhill, I was able to get a lot of speed. I coasted down the biggest hill, then carried the speed into the uphill. I decided to push the uphill and try to accelerate up the incline... and did do it. I was able to maintain over 40 km/h up that hill... and accelerated thru the top. I then cruised into Phillipsburg and decided to go up Erbs Rd as this is a long steady climb of 2 km. I rode up that hill at just under 30 km/h for the entire climb. I'll take that effort. I'm not sure about that Max HR though... don't think I worked even close to that effort.

In zone: 23:48
Calories: 617

Run

• 17m 46s
• 3.12 kms
• 05m 42s /KM

Decided that after my ride, I would go out for a short brick. I haven't done a lot of running lately... and it shows, but I didn't feel any discomfort and ran the entire time. I even had to slow myself down a couple times. This needed to be a steady effort... just to feel the pain of running off the bike.

In zone: 16:36
Calories: 207

• Calories out: 4428 From lifestyle:3003, From activities:1425
• Health data: Hours slept: 6

• Calories out: 3075 From lifestyle:3075, From activities:0
• Health data: Hours slept: 6

Bike

• 3h 09m 30s
• 87.50 kms
• 27.70 KM/hr

My friend on the T4K team dropped off some stuff we left at the cottage last week... and asked if I wanted to go for a ride. Sweetums was ok with it, so we went riding together. Rode down to Paris and back, heading into the wind down and tailwind back. It was a good day, until the cramps started. I guess I neglected my hydration on the way down to Paris. I was feeling fine, but half way up the hill outside Ayr my legs started to cramp. I immediately backed off the intensity and got to the top, where we stopped and I slugged back Gatorade and water and some solid food. Felt better after 5 minutes, and continued on.

I had to back off on all the hills and kept drinking every 10 minutes or so... was running out of water too. So we went our separate ways outside New Dundee, she heading home to Waterloo, and me too New Dundee to get more water. Stopped at the convenience store and downed a 500ml coke and refilled all my bottles with water. I then made my way home, keeping the pedals turning, but not putting any pressure on them... still had issues almost cramping up. I finished all my water by the time I got home... so I drank 4 litres of fluid in the last hour and a half. My legs still cramped up when I got home. It's going to be an unpleasant night. :(

Word to the wise... when the temperature is about 30*C, NEVER neglect your hydration. Lesson learned here!!

AVG HR is a little high due to the heat. I didn't work that hard, just rode a steady pace... or tried to.

In zone: 1:30
Calories: 1900

• Calories out: 5959 From lifestyle:2923, From activities:3035
• Health data: Hours slept: 6

Bike #1

• 40m
• 20.30 kms
• 30.45 KM/hr

Another warm, muggy morning ride with Xena. Mostly small chain ring to keep the legs fresh. Used the big ring on the last big hill and the flat section of Bleams between Homer-Watson & Manitou... I was doing 60 km/h on the flat and driving down the middle of the lane. Still had numbskulls passing me like I shouldn't be there... oh did I tell you the speed limit IS 60 km/h??

Fun ride... good spin... lots of sweat.

In zone: 16:34
Calories: 340

Bike #2

• 44m 30s
• 22.40 kms
• 30.20 KM/hr

Took it pretty easy up the hills going out of town, but after I reached the flats, I started pushing speed. Had a bit of a helping crosswind, then down wind home. On the flats, I was maintaining 40 km/h easily. I made it to within 1.5 km of my house before the legs gave up... lungs and heart still good, it was the legs that fatigued out.

Pretty freakin' hot though tonight. Felt like I was cooking for 40 minutes after... just couldn't stop sweating, even sitting in the A/C. Oh well, it's good for me. ;)

In zone: 28:52
Calories: 448

• Calories out: 4361 From lifestyle:3007, From activities:1353
• Health data: Hours slept: 6

Bike #1

• 37m
• 20.30 kms
• 32.92 KM/hr

Felt like pushing it this morning, after watching the Olympic TT last night, I realized, I'm taking it far to easy on the bike. ;)

Made good time and put in some good effort. Just need to work on the stamina over the entire distance. I am happy with this ride though considering what I have gone thru in the last year.

In zone: 29:40
Calories: 416

Bike #2

• 45m 30s
• 21.30 kms
• 28.09 KM/hr

A busy ride home... cars galore on Bleams, as this is a construction detour. I took it easy though, the wind was a from the west and was a headwind up all the big hills. I didn't force anything though and just rode up the hills, spinning easy.

The last 6 km is mostly flat, so I spun fast from that point on. I didn't use the big ring though, stayed in small ring and spun. I was able to maintain 40 km/h for most of that distance. Feeling pretty strong again. :)

In zone: 24:57
Calories: 439

• Calories out: 4528 From lifestyle:3009, From activities:1519
• Health data: Hours slept: 6

Bike #1

• 42m
• 21.14 kms
• 30.20 KM/hr

Nice ride in this morning... kept the pressure off and just rode. Amazing how easy it is on Xena, she is so fast I barely have to work to have it going over 30 km/h.

Took it easy up all hills and just relaxed. When I checked my HR info on the monitor... it said I was working hard, yet I don't believe it... there is no way I reached 223 heart rate and my average definitely wasn't 123. I'm going to hazard a guess it was 110ish average and 130max... but even that seems high.

In zone: 22:33
Calories: 459

Bike #2

• 43m 40s
• 21.00 kms
• 28.85 KM/hr

Wanted to rush home, as I was late... but my brain forced me to take it easy and spin easy. I need to keep the legs spinning but the pressure off so I can be ready for the big ride in two weeks.

Mostly easy gearing, spinning... a couple times in bigger gears, but eased off after a couple minutes... intervals, but not. ;) It was a steady head wind though, which makes the uphill's even harder. Oh well, I'm used to it now.

In zone: 30:11
Calories: 464

• Calories out: 4379 From lifestyle:3007, From activities:1372
• Health data: Hours slept: 6