Your ride today, yesterday....

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norbs
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Re: Your ride today, yesterday....

Postby norbs » Sun Jul 30, 2017 7:35 pm

Do a hdr ride Carl. Should get the heart rate up.

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Re: Your ride today, yesterday....

Postby CLP » Sun Jul 30, 2017 8:18 pm

norbs wrote:Do a hdr ride Carl. Should get the heart rate up.


you're probably right on that .. and i probably should :)

I can get the HR up in a sprint, but i can't ride at a sustained high HR on the trainer like i could on the road (or CX). eg, the ARSE Zwift races we did had me pushing hard, but the HR was still mainly in the "tempo" zone.. go figure :)

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Re: Your ride today, yesterday....

Postby DarrenM » Sun Jul 30, 2017 9:51 pm

Kickr snap. Could it be a cadence thing? I seem to end up around 100 most of the time. I know if I force myself to run 80 or so my heart rate drops a fair bit, but my knees don't seem to like it.

I was a little worried about jumping on the bike after nothing but trainer for so long. Rode up and down the driveway a couple times before hitting the road, but I didn't have any issues.

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Re: Your ride today, yesterday....

Postby CLP » Sun Jul 30, 2017 10:03 pm

DarrenM wrote:Kickr snap. Could it be a cadence thing? I seem to end up around 100 most of the time. I know if I force myself to run 80 or so my heart rate drops a fair bit, but my knees don't seem to like it.

I was a little worried about jumping on the bike after nothing but trainer for so long. Rode up and down the driveway a couple times before hitting the road, but I didn't have any issues.



100rpm is excellent for a cadence, assuming you ca do it smoothly. So keep that up :)

perhaps if you need/want more of a strength work out on zwift, push up the difficulty slider. I think it defaults to 50%.

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Re: Your ride today, yesterday....

Postby CLP » Thu Aug 10, 2017 12:48 pm

last night, I decided to finish something that I failed at a while ago. I'd noticed a few tracks running off of Waterfall Gully Road and did a recon via Google Maps. One in particular looked pretty good (Winter Track) promising a decent view over the city on reaching a lookout. Outstanding. Previously I tried to get up there using my CX bike, but I was out of luck with not enough legs, not enough gears and not enough traction. So last night I tried on a MTB. :) I got there eventually :D The easy sections were ~ 8-9% gradient, and the nasty bits were 20+% Worth the effort to get there, though not sure i'll head up there too regularly!

https://www.strava.com/activities/1124702728


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Re: Your ride today, yesterday....

Postby CLP » Sat Aug 12, 2017 4:19 pm

Continuing my effort to revisit and improve previous PRs, today was the turn of Corkscrew road. :D

Realistically, today was more about giving my new wheels a solid hit out in the hills and checking out the braking on some quicker descents, but I've been planning a crack at my Corkscrew road time for a while (since Norbs' last visit anyway, since the bugger beat my time!) so today was as good a chance as any.

So first thing first.. The Caden wheels are frickin' awesome. They roll very nicely and running the tyres at lower pressure (something else i've been messing with lately) gives a really nice smooth ride. Braking performance is generally ok, though there is a bit of brake squeal on the back. I think i just need to get used to a different style of braking with the carbon wheels. they do catch the wind a bit in the cross winds, but i'm probably just noticing that a bit more since my Zipp 101s were quite shallow.

On to the actual ride. Legs were feeling ok, but not great. The ride up Gorge road was awesome as always though. I can't help but feel very fortunate to have these areas so close to home. As usual when the weather is nice there were a bunch of other riders out and about, which is always good to see :)

I turned off onto corkscrew road and I before long Garmin informed me of the segment start. Cross the bridge and we're into it. Whether he liked it or not, Norbs was the target today, since the Garmin was giving me time checks relative to his time :) By the top, I knew i'd managed a PR, so i was mega stoked. On getting back home, I realised that i'd knocked off nearly 3 minutes! :fall: It'll probably be an effort to top that for a while.

I continued my loop back to, and then down Norton Summit. The weather was nice, so I figured I might as well make the most of it :D

https://www.strava.com/activities/1129003764

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Re: Your ride today, yesterday....

Postby norbs » Sat Aug 12, 2017 5:00 pm

Fucking hell. I get one chance a year. And you are beating all my times LOL

Well done, that is a huge improvement. On a tough climb too.
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Re: Your ride today, yesterday....

Postby CLP » Sat Aug 12, 2017 5:55 pm

norbs wrote:Fucking hell. I get one chance a year. And you are beating all my times LOL

Well done, that is a huge improvement. On a tough climb too.


heh! :D to be fair, you've only done that climb the one time, so you had no idea what to expect heading into it. plus you did it at the end of a decent sized ride.

for what it's worth, indirectly, your last visit has been the motivator for a lot of this effort i've been putting in recently. Like you say, you get one chance a year, and you come over and frickin' smash me :P I think that was getting to my head. :P So what i'm saying is that it's totally your own fault. :D

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Re: Your ride today, yesterday....

Postby KNAPPO » Sat Aug 12, 2017 5:58 pm

Top work CLP, that's massive!



Fuck it, this isn't a ride but I don't care. :rofl:

This morning I decided to take myself right out of my comfort zone and take part in the Mawson Lakes Parkrun. 5k around the lake, into Dry Creek n back.

Leading into this week my 5k PB was a 29 min run and I was mainly comfortable with 3-4k runs. I did a few 5k test runs on Monday, Tuesday & Wednesday and got that PB to a 28:27 so thought fuck it, why not take part

https://www.strava.com/activities/1128820367

Couldn't be happier with how my first group run went. Finished 40th out of 183 entrants! :eyepop:
I was hoping for around 70-80th with my pace leading in but all I wanted to do was finish and not tank in the last kilometer. Finished pretty strong and only dropped 5 places from where I was at the mid way point and landed a new PB @ 25:13!

This just topped off a fucking stellar week as I finally tipped the scales in at 94kg!
Far cry from the 115kg I was at the beginning of the year and 135-140kg at my worst a few years ago when I started riding. :nod:

Now that all those people know where the ‘1’ was on the old logo they can spend the next 25 years looking for the ‘F’ in the new one.

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Re: Your ride today, yesterday....

Postby CLP » Sat Aug 12, 2017 6:31 pm

That's seriously awesome Knappo, on all counts. Congrats. You seem to be kicking goals all over the place! :D

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Re: Your ride today, yesterday....

Postby pixelboy » Sat Aug 12, 2017 9:35 pm

Well done Knapp.. You should be proud :up:
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Re: Your ride today, yesterday....

Postby hutchy » Mon Aug 14, 2017 10:44 am

Nice work Knappo great achievement!!

I take this philosophy with regards to running......

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Re: Your ride today, yesterday....

Postby KNAPPO » Mon Aug 14, 2017 12:38 pm

:rofl:
Now that all those people know where the ‘1’ was on the old logo they can spend the next 25 years looking for the ‘F’ in the new one.

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Re: Your ride today, yesterday....

Postby KNAPPO » Tue Aug 15, 2017 10:55 pm

After chattin to Norbs today I finally got a FTP test done. Fucking OUCH!!!

I did the short test via Zwift and held 269W Max Avg Power for the 20 mins. End result was a FTP of 256.
I take it a full FTP is 60 mins so there is a percentage calculation on the short test to give you the final result?

https://www.strava.com/activities/1134673616/overview

Either way that fucking killed me. Heart was absolutely racing and I wanted to vomit with about 5 mins to go.
Now that all those people know where the ‘1’ was on the old logo they can spend the next 25 years looking for the ‘F’ in the new one.

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Re: Your ride today, yesterday....

Postby CLP » Tue Aug 15, 2017 11:17 pm

yep.. 95% of the 20 minute test gives your FTP.

FTP of 256 is pretty damn good i reckon.

KNAPPO wrote:Either way that fucking killed me. Heart was absolutely racing and I wanted to vomit with about 5 mins to go.

sounds like you're ready to enter a time trial ;) a little bit of vom during a race never hurt anyone ;)

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Re: Your ride today, yesterday....

Postby CLP » Thu Aug 31, 2017 12:09 am

Took a day off today to use up a bit of flexitime. The weather seemed far too nice to waste inside so out on the bike it was. :)

I got out into the hills a bit and felt pretty good for the most part. Despite not really trying to smash it too hard I managed a PB up Fox Creek Road. Have to be happy with that! :D

Part way through I was starting to feel pretty low in energy, and then realised that I'd only have a couple pieces of toast for breakfast... and forgotten to bring along any snacks for the ride. Handy :/ So in the midst of a hunger flat i detoured.. up a stupidly steep bit of road that I've never ridden before, to get to Uraidla where I figured there'd be a store open. 1 can of coke, a chocolate donut and a mars bar later I was back on the road. :D

overall, pretty happy with everything heading into Amy's Gran Fondo coming up in a couple of weeks :)

https://www.strava.com/activities/1159246952

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Re: Your ride today, yesterday....

Postby KNAPPO » Sat Sep 09, 2017 8:52 pm

WOOT!!!

Got a day time ride in for the first time in months. Had a few spare hours so decided to give the Urban Loop a thrashing as its been over a year since I rode it in its entirety. I decided to add in the Greenfield Wetlands where I occasionally do my lunch runs, a lap of Mawson Lakes and the crazy as fuck trail network behind Yatala Jail.

56k all up and only needed to venture onto around 6 roads that dont have foot paths :)

https://www.strava.com/activities/1174969338

https://www.relive.cc/view/1174969338
Now that all those people know where the ‘1’ was on the old logo they can spend the next 25 years looking for the ‘F’ in the new one.

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Re: Your ride today, yesterday....

Postby CLP » Sun Sep 10, 2017 11:26 pm

Great stuff Knappo.. looks like a decent loop. I didn't think much of the trails behind Yatala when i tried them, though that was quite a while ago, and I was on my CX bike at the time, plus I had little idea where they went. :aussie: maybe i should give them another go.

Miss V and I had planned a decent sized ride during the weekend, but V's shoulder started playing up, and I was trying to work out whether I was coming down with a cold and needed rest :/ With only a week to go before Amy's Gran Fondo, we're taking it ultra cautious so we pulled the pin on that idea :( . Thus far, it might be the first time both of us are fit and healthy while taking part!

I was feeling pretty good this afternoon so I thought i'd take the bike out for a quick hit out. Must have been feeling pretty good since i managed a fair number of PRs! :) in truth, they're probably segments I don't do that often, but all the same, it's nice to finish a ride and see all those achievements pop up :D. Even better, I clocked up my 7000th kilometre for the year!

https://www.strava.com/activities/1176777869

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Re: Your ride today, yesterday....

Postby KNAPPO » Mon Sep 11, 2017 1:25 pm

CLP wrote:Great stuff Knappo.. looks like a decent loop. I didn't think much of the trails behind Yatala when i tried them, though that was quite a while ago, and I was on my CX bike at the time, plus I had little idea where they went. :aussie: maybe i should give them another go.


They are pretty sketchy to say the least. Some of them are pretty over grown and other portions are so, ummm, the pictures in this activity of mine from a few years back tell the story better than any words I can think of.

A few of them go extremely close to some open cut style mines, go over the edge there and you are not going to have a fun time, good 10-20 meter fall to rocks...

https://www.strava.com/activities/448601169
Now that all those people know where the ‘1’ was on the old logo they can spend the next 25 years looking for the ‘F’ in the new one.

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Re: Your ride today, yesterday....

Postby KNAPPO » Sun Sep 17, 2017 5:39 pm

That hurt, A LOT...

https://www.strava.com/activities/1187339407

Knocked on my ARSE with the flu from Monday to Thursday and still coughing last night I had not done a pre-race run to see if the body was even going to let me get the 12k's done in today's City to Bay.

I was surprised that I was able to not only run at a good pace but wasn't gagging in the process. Got to 6k in 30:00,01 and was on pace for a sub 60 race which would have been phenomenal as my goal was to beat 72 mins but knew deep inside there was no way the remainder of the race was doable at that pace.

Finished in 1:02,27. So stoked with that really. But fuck me, I spent an hour coughing up both lungs up in Glenelg. I set my self a massive challenge and not only beat it, but SMASHED IT even when the odds were stacked against me.

Now that all those people know where the ‘1’ was on the old logo they can spend the next 25 years looking for the ‘F’ in the new one.

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Re: Your ride today, yesterday....

Postby pixelboy » Sun Sep 17, 2017 8:01 pm

:up: well done!

I am seriously impressed!
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Re: Your ride today, yesterday....

Postby Enforcer-J » Sun Sep 17, 2017 9:52 pm

Awesome stuff Knappo :yes:

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Re: Your ride today, yesterday....

Postby CLP » Fri Sep 22, 2017 12:15 am

I've been getting a few kilometres under the belt recently.. yay! :)

On the weekend just gone, Miss V and I headed over to Lorne to take part in our 6th Amy's Gran Fondo. The lead up to the event hadn't been fantastic, given V's shoulder injury that kept her off the road for nearly 6 months, but she had done a bunch of work on Zwift to try to keep the fitness up. On the up side, for once, we were both healthy for the event! Our weekend followed our usual timeline, except this time around we opted to stay another night in Lorne, which was nice, and enabled getting in an extra ride on the Great Ocean Road.

Saturday..
On Saturday we headed out for our usual shake down ride, to make sure that we'd reassembled things correctly. Everything seemed to hold together successfully, and we managed not to damage ourselves in the process. :) A fairly easy 20km cruise including a stop for photos at the turn around point, because why not? :)
https://www.strava.com/activities/1185777335

Sunday, the main event!
We were starting in the Recreation category so we had to wait for all the age group racers to head off. Once we were away there was no time to warm up the legs as it was straight into the first hill. I think V's Zwifting paid off a bit since she was pretty solid on the climb.

Past the first rest stop at Deans Marsh and we were into the undulating back country. We kept a steady pace through here with me shielding V from the headwinds where needed. We got to the second rest stop in Forrest in reasonable shape and with enough time that we could have a bit of a sit down :)

From here there was a bunch of uphill to get to the KOM at Mount Sabine. Annoyingly, since they've started running the course in reverse, there's no defined KOM segment. So I (mostly) paced V up the climb and kept an eye on her to make sure she wasn't burning too many matches. Something that we found out was that we'd forgotten was to turn down the screen brightness on V's (new) garmin. So we were greeted with a low battery warning just over half way through the event! :yikes: Having turned it down way low, there was additional motivation to get to the end quickly!

I cruised down the descent from Mount Sabine, and waited for V at the coast. Here my Garmin 820 came into it's own. As V was using live tracking i could see on my garmin exactly where she was and when to expect her at the bottom :D technology is awesome :)

The 40km stretch along the Great Ocean was as awesome as always. The scenery along there is just breathtaking. In the last 5km I could see V was struggling a bit, but she soldiered on and got over the line. Awesome effort.

https://www.strava.com/activities/1187526755

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Monday..
I headed out by myself for this one and explored a section of the Great Ocean Road that I'd never ridden on before, heading towards Aireys Inlet. Wind was in my face almost the entire time so it was a bit draining, but having reached Aireys Inlet the return journey was super smooth sailing! :)

https://www.strava.com/activities/1189334229

IMG_0058_0800.jpg



Today..
Figure i'll tack this in here. I got out of work early today and decided to do a bit of a run up Norton Summit. I didn't intend for it to be a smash fest or anything, but all the same I still managed to get my second fastest time up there... once again, sub 19 minutes. :D Very Very happy with that :D

https://www.strava.com/activities/1194160100
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Re: Your ride today, yesterday....

Postby CLP » Thu Sep 28, 2017 12:47 am

Just a little bit stoked.

Headed out after work for what was planned to be a easy cruise up the old freeway. My Garmin sprung to life with the live strava segments and started telling me that I was currently ahead of the next one of my friends in my friends leaderboard by a couple of seconds. Hmm.. competitive nature kicks in and I keep it going. :aussie:

Long story short, I finally managed to crack 30 minutes up that climb, and knocked about 4 1/2 minutes off my PB in the process :yikes: Just wished that I had attached my power meter to the bike to get more data!

https://www.strava.com/activities/1203907193

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Re: Your ride today, yesterday....

Postby norbs » Thu Sep 28, 2017 7:49 am

Jesus. Is it the weight loss or training with a power meter that has launched you up the leader board? I'm dark Carl, really dark.

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