Welcome to John and Wayne.... way to go guys.  You decided to come out on a quick-paced ride and stayed on!  I'm sure you'll feel it later today:-)  Greg, nice to see you.  Hope you and Dave had a good ride.

 

Gil and John, how was your ride... Hope you all enjoyed the route... next week do we go Milton? Simcoe?  Comments welcome.

Views: 14

Comment by DY on July 3, 2011 at 7:30pm
Kleinburg.
Comment by John Reynolds on July 3, 2011 at 8:07pm

About 12 km from the coffee shop I gave Gil my "cheat sheet", he carried on and I returned putting in about 145 km. I had a great ride and did not tire on the way home as much as I anticipated. Looking for about 150 km next week  and I will be as redy as I can be for two Colorado rides in 3 and 5 weeks.

Comment by Jeff N on July 3, 2011 at 8:10pm

Wow, that was fun! 

Comment by qb on July 4, 2011 at 7:53am
good to be back in the bcc saddle, thanks for the ride today folks, my average moving speed was 32.8km/h, top speed of 70.2km/h. Total elevation gain was 780m and average power of 228watts. Not a bad sunday morning ride!!
Comment by DY on July 4, 2011 at 10:05am

Nope, that's great Michael.  That's why I asked.....Message me when the route maps are gtg.

Thanks,

 

Dan.

Comment by DY on July 4, 2011 at 4:18pm

I'd say that you were riding pretty hard on Sunday, close to your limit.  I can get my heart rate to hit over 200bpm on a sprint but most times are around 160-170 avg which is about 80-85% effort.  I'll tell you the heat added another dimension to our ride on Sunday.  That said, on Tuesday night rides, I avg about 175bpm or high for the majority of the 65-85kms(2-2.5 hours).

 

You can also gauge your fitness by how fast it take you to recover from a high intensity set.  The faster your heart rate drops(recovery) the better shape you're in.  Doing rides that put you in such high intensity aren't always the best way to get better.  Ideally, you should only do high intensities for no more than 1 hour.  Longer rides should be done at 70-80% effort.  This will help you build the base and over the span of your cycling career, you will notice improvement every year.  Winter training is merely maintenance of the base.


Cheers,

 

Dan.

Comment by John Reynolds on July 6, 2011 at 8:25pm
To add a few points to this discussion of heart rate I would point out that the theoretical max changes with age. The general calculation for your max is 220 minus age. So at 64 my theoretical max is 156 although  often get above that into the 160s. I find it hard to get it way up cycling but maybe the legs are the determining factor. The other factor is "resting heart rate" or in a sense where you start from. After years of running my resting pulse just before I get up in the morning is 32. So I have a long way to go to get up to say 150. This discussion has made me curious and I will do some research. I am still not sure how my "pause" feature on the Garmin works for heart rate and how it compares to other instruments you are referring to.

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BCC Rides

Cycling in the summer can be about casual riding, sprinting, spinning, big-ring hammerfests or what ever your chosen type of riding is. The BCC was founded for the sole purpose to network cyclists. It has grown into a successful club which accommodates Riders at almost all skill/fitness levels. Everyone should be able to participate and have fun at their respective levels.

 

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Start time is 8:00am early season, 7:00am as days get longer. Route distances vary from 55-120km and several pace groups are available. Saturday morning rides focus on a social vibe.

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