Wednesday, June 13, 2007

Wednesday cadence ride


Well, I'm a dork, and I didn't hit start on my Garmin until well into my second lap at the polo fields, so this is more like a 21.45 mile ride. You'd think I would learn how to work this stupid thing!

More than anything, I was impressed that I didn't fall, because I'm still super nervous on my bike. But I think that's why this cadence thing is good for me. I really need to work on getting more comfortable.

Our workout:
Warmup ride to polo fields
4 laps at high cadence, low tension
1 recovery lap
4 laps at med-high cadence, medium tension
1 recovery lap
4 laps at med-high cadence, high tension
3 laps (1st half building to sprint, 2nd half recovery)
2 laps bike handling (one hand, balance practice)
Cooldown back to McLaren Lodge (bump drills/riding with hand on partner's shoulder)

Map
 
Elevation (ft.)
 
Speed (mph)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
14' 08-0' 0914.5+0.5+10 ft
24' 04-0' 1314.7+0.7-13 ft
33' 38-0' 3916.5+2.50 ft
43' 30-0' 4717.1+3.1+10 ft
53' 31-0' 4617.0+3.0-9 ft
63' 51-0' 2615.5+1.5+13 ft
73' 20-0' 5718.0+4.0-13 ft
83' 27-0' 5017.3+3.3+13 ft
94' 14-0' 0314.1+0.1-13 ft
105' 07+0' 4911.7-2.3+14 ft
113' 09-1' 0819.0+5.0-13 ft
123' 50-0' 2715.6+1.6+13 ft
135' 27+1' 0911.0-3.0+49 ft
146' 01+1' 4310.0-4.0+56 ft
154' 27+0' 0913.5-0.50 ft
166' 03+1' 459.9-4.1-37 ft
end6' 35+2' 179.1-4.9-49 ft
Versus average of 14.0 mph

Posted from bimactive.com

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