980613
"Vätternrundan" ( VR ) 10 -16 deg. C. 3 - 6 m/Sec. (
84,4 Kg )
Avg. pulse 133 ( 61 % HRR), avg. cadence
73, avg. speed 28,2 km/hr, length 300 km.
Total time 10:59, excluding fueling stops 10:49, excluding
all stops 10:31
I had 2 pcs of 0.8 liters bottles and a 2.0 liters camelback
on my back,
plus 5 energy bars and 5 energy gels. I just used 2 bars
and 2 gels. ( should have used all ;-)
If I had trained at using energy
bars and energy gels, the pulse response should not
have fallen as fast and as much
as it did, and we could have reached 10 hours.
I have tasted hell !
10 deg. Celsius at 5.06 in the
morning and a rather strong head wind for the first 100 km.
A lot of tough hills and 14500
cyclists in all forms and shapes, starting from 8.30 in the afternoon
until 5.10 in the morning, in bunches
of 70 cyclist every 2 minute. The first 10 minutes with
a pacing motorcycle in the front.
My friend Anders and I had decided
not to stop at the feeding stations, but have 2 stops
to refuel at 118 km and 199 km.
We had also decided not to overdo
it but do our fair share of pulling, and stay in the 10-15 first
places of the groups we joined.
With less wind and smarter use
of energy bars and energy gel we will try to reach 9.45 next year.
No problem with dehydration, but
as we hadn't trained to get our energy from bars and gel,
it was very difficult to replace
used energy. We will be better prepared next year.
When we have reached 9.45, we will
do the VR using the feeding stations, and trying to drive
hard between the stations.
You can see from the pulse and
speed response when the energy left me.
In the diagram, the dark blue is
pulse response, red equals cadence and light blue is speed
in km/hr.
( Only problem after the ride,
was lack of energy and left calf close to cramping, but it will be
Ok in a few days, it is already
much better.
I did 22 km with my lovely wife
the day after this ride, with 2 sprints at 48 - 50 km/hr,
my legs was not too hurt by the
ride after all, not my "saddle contact area" either, as this ride.
today was done with shorts without
padding, but a lot of standing cycling the first 5 km. :-)
This is from start 2 hours forward.
Avg. pulse 146 ( 70 % HRR), avg. cadence
80, avg. speed 29,0 km/hr
Next 2 hours
Avg. pulse 146 ( 70 % HRR), avg. cadence
75, avg. speed 28,9 km/hr
Next 2 hours
Avg. pulse 140 ( 65 % HRR), avg. cadence
73, avg. speed 30,3 km/hr, first refueling at 4.12
Next 2 hours
Avg. pulse 128 ( 57 % HRR), avg. cadence
72, avg. speed 30,0 km/hr, second refueling at 6.58.
Next 2 hours
Avg. pulse 119 ( 51 % HRR), avg. cadence
67, avg. speed 27,0 km/hr
Last hour
Avg. pulse 110 ( 44 % HRR), avg. cadence
68, avg. speed 24,3 km/hr.
A gel at 10.37 made a difference
The pulse distribution during this 300 km.. My max. pulse
is 190 and LT pulse 168.
Each bar is five pulse beats wide.
This is the training time and pulse areas during the 6
months this year up to this 300 km.
The colors from top to bottom represents pulse areas,
168 - 190 Maximal Training,
153 - 167 Anaerobic Conditioning,
134 - 152 Steady State,
117 - 133 Aerobic Conditioning,
102 - 116 Moderate Activity
This is me at the start of CKN tempo in Norrtälje.
( All photos taken by my son Fredrik. )
Waiting for Tour of Sweden ("PostGirot") to arrive
Is this really cycling arms ?? ;-)
