Tuesday, September 1, 2015

Speedplay Pedals Zero Aero Walkables (update 2600 miles)

A quick update on the Speedplay Pedals Zero Aero Walkables that I reviewed back in May. Since then I have put on just over 2600 miles on them and they are, well were, well will be working fine, for now at least. During last week I noticed that I had lost a rubber cover, the actual walkable part!

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I have lost my left one and that the one I use to put my foot down on at traffic lights etc. Obviously the rubber not only provided some grip but was the protection for what is underneath, namely the cleat. Anyone familiar with Speedplay pedals will know that typically you have a steel cover that protects the mechanism. In the case of the Walkables the material is significantly less robust. As you can see in the photos I am wearing through them at an alarming rate; three, possibly four rides outdoors has made a major impact! I am not sure how they fell off, they certainly took a bit of punishment at the Golden Gran Fondo when I had to walk a country mile in the gravel.

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I have ordered some replacement covers so I am hoping that will help them last the next 2400 miles or so which is about the entire lifecycle of the cleat. I’ll keep you posted if there are any more issues!

Monday, August 31, 2015

Everesting Week 8

Rest week and the last week on the TrainerRoad Sustained Build (Hi Volume) Plan.

From here onwards I switch over to the TrainerRoad Century (HV) Plan. I followed the plan this week with the exception of adding an easy spin on Monday and actually getting out on the road both Saturday and Sunday. The mileage and duration were both a step back from last week but it was higher than 4 weeks ago for sure as my weekly mileage is now creeping back to an average of around 190.

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The Century Plan has a one less structured ride per week but the actual duration remains very similar with an average of 7.8 hours per week (vs.8.4 for the Build Phase). That said my weekend rides and especially my Sunday rides need to get longer. Something that will only happen if I get out on the road earlier in the day! So here is how Week 8 shook out;

Monday. Should be off but I am choosing to spend and easy 30 minutes just spinning, I find this really helps with Tuesday!

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Tuesday. TrainerRoad Mount Field. Mount Field is 3x12-minute intervals at 85% FTP with 3-minute recoveries between intervals. Seated/Standing/Mixed intervals. Legs a bit tight but had an extra easy 2 miles Warm Up/Cool down

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Wednesday. TrainerRoad. Pettit. Pettit is an hour of aerobic Endurance work spent between 60-75% FTP. Nice and easy, added extra time to catch up on the last stage of US Pro Tour...up next The Vuelta!

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Thursday. TrainerRoad. Black. Started off slowly, too late in the day, got into it after 40 minutes or so! Black is an hour of aerobic Endurance ranging from 50-80% FTP. Starting to get fidgety but focusing on the rest!

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Friday. TrainerRoad. Pettit. Just 'cos it’s my birthday I don't get a day off! Pettit is an hour of aerobic Endurance work spent between 60-75% FTP. Nice and easy. Extra 3 mile Warm Up/1 mile Cool Down.

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Saturday. Outdoors, not sure that was the wisest thing! HOT HOT HOT! Zone 4/5 HR 99f max. Average Temp 95f!

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Sunday. Outdoors. Back to the “segment”. 99.9% sure this is it! Three climbs, added a little extra on third and then a couple of miles cool down at the finish. Solid ride but very, very hot! Easy ride the first loop, rode the second half of the second one hard (check the power/HR) to catch someone, the dropped a bit down and rode back up with Becca. The third one I paid the price! It’s all about pace!

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No super fancy photos this week, just a lot of data! I did get these in the mail though…so that means more data and more photos!

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So not bad for a Rest Week. 183.5 miles in 12:13!

Wednesday, August 26, 2015

USA Cycling Coach Level 3 Certified

So this happened this week, I finally passed all the requirements and tests to qualify me as a Level 3 Coach. I decided to study and pass this exam not just due to my interest in Cycling but also to have access to a body of knowledge that comes with being a Coach and improving my overall understanding of cycling beyond just jumping on the bike. It probably comes as no surprise that I am a bit of data junkie so this should give me some insight into how to analyze the data and improve my performance.

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Oh and it may serve as a launchpad for career #5 at some point in the future!