Going Long and Hard.

mr.chainsaw said:
I feel comfortable in the 80's and really only go higher if I switch to an easier gear too soon
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I bet if you rode into work once or twice a week and try and keep the cadence really high (you will start to bounce up and down on the seat) you will get alot faster. Your a strong climber because of riding SS. If you work on doing so high RPM exercises you will be able to spin faster and gain alot of speed on the flats.
 
Yeah son, theoretically you'd want to stay in the range of 90rpm. That's average. I stay on the lower side of that, closer to 80 average. With the single ring on the front I need to be flexible with my leg speed. On the road I'll sit over 100 most of the time. You'll find what works.

-Jim.
 
mr.chainsaw said:
I feel comfortable in the 80's and really only go higher if I switch to an easier gear too soon
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Cadence is a very personal thing, it is different for everyone. A higher cadence is more efficient overall since you are using your cardiovascular system and you can keep your legs fresher-er for longer. Most of the stuff you read will have you between 90 and 100. I see average cadences in mid to high 80's. I usually settle in around 70 on da hills and around 95 on flats. This is all for the road. On the mtb, cadence isn't as important.
 
Going back

Tuesday. Commute into the warehouse in Millington. Went the other way I go in, through Dunellen and up Warrenville Road, then stright down King George to Valley.

I have no supplies at the warehouse so I needed to ride in with a backpack filled with poop. It was like 100 pounds. Not really, but it was heavy enough with shoes, clothes, drinks, and lunch. I came around a corner in Dunellen and hit some black ice that went across the whole road. Didn't go down but I had to turn the bars really fast to counter and the bag dropped onto my shoulder weird and wrenched something pretty good. By the time the end of the day came around I could barely lift my arm. Suck. In observance of Rule#5, I threw on the bag and rode home in the snow. It was really nice. Went back the same way, never again. So much traffic that way. I almost died coming down Warrenville with the dark and crazy drivers and black ice. Blah. Apparently Tyler was yelling at me at some point and I didn't hear him. I was in the zone. The trying not to get run over zone😀

http://connect.garmin.com/activity/63215721

Wednesday. The shoulder is sore and I spent the morning digging out the car. Nearly busted my booty walking around the lot from the fresh layer of snow over the ice. In one of the few sane decisions of my life, I skipped the bike. At this point I'm not as inclined to kill myself just to say I was hardcore. I said not "as" inclined. That means I'm still inclined, but not quite as often.

Because we've been off for a few days it was like christmas at the shop. My Chris King EP came in on monday or whatever and was chilling on my bench. Sweet!! Got a BB and a new R45 front hub for my jim-TECH wheel rebuild. Not sure what's going on in my brain but I'm actually going to take apart my Zipps and rebuild them with the same stuff, just in green. Seems a little anal for me, but on the new bike, the red just isn't gonna work at all.

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The rest of christmas came in the form of our Cervelo pre-season. We got in a bunch of Sram Red component level bikes that were stacked in front of my bench for me to build. Good times. Building 5K bikes is a lot nicer than doing tune-ups😀

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This one is the one. We do way more R-series and P-bikes than the S-series, but when I think of Cervelo, this is the bike that pops into my head. I like that it's black this year, last year it was white and red.

That is all.

-Jim.
 
Todays ride to work I was in the 80's again but I was very cautious due to ice and shit. I'm gonna take the road bike out for a spin this weekend and get up in the 90's and keep it there. Thanks for the replies.
 
Chainsaw. one of the things that I do a lot that I got out of Carmichael's approach may help you. Spin up to get your heart rate to the point of where your breathing just changes over to rapid breathing and maintain a 90-95 cadence and hold that intensity for like 5 minutes. Then drop your rpms down to 60-65 while going to a harder gear and pedal the full circles but keeping the same intensity and HR (don't hammer just maintain) and hold that for like 2 or 3 minutes and then go back to the 90-95. Keep going back and forth between the 2 cadences. I found that it has made my faster spin more natural feeling and my slower spin more efficient. I've found that doing things like this on the trainer or the road instead of just riding aimlessly this time of year feels more productive.
 
Thursday

Mini-Roubaix loop. Like way mini. With the ice I didn't want to chance riding home so I went for a little ride and drove in. Blah. Getting soft in my old age. Either way, the roubaix roads are in great shape, so this weekend should be fast. Planning on doing an extended version of the Roubaix-A-Raptor+HB loop but not quite the Roubaix-A-Raptor+HB+RV. It will be cool, people will die, 50% rule will be in effect.

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This is one of the roads we go around on the normal loop. I forgot how good this climb is, it's going back in.

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And some of the sections are like this, completely packed.

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http://connect.garmin.com/activity/63337514

Work was worky. Finished up another pile of Cervelos. I think there's one more pile at the warehouse with some Rival bikes. This bike is hands down the shop favorite.

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Late night. Blah. So dumb. In all the time I've been at the shop I don't think I've ever seen a customer after 6 on a thursday night. It's so dead. Normally we do normal stupid bike shop stuff like race around on 12 inch bikes or play foot down. That stuffs even getting boring. Tonight I brought in my guitar so I can get some practice time in at least...

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That is all.

Oh, no it isn't. I took my front wheel apart so if you know anyone who wants to buy a Chris King R45 hub and Sapim hex-head self-locking nipples, hit me up. 20 hole.

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-Jim.
 
Hey if you do that ride this weekend, which day? Whats the start time? 9am like the last one?
 
Always sunday, I work on saturdays😀

9am at the park. I think the loop will be the same distance as the smaller one but with 2 more big climbs so it'll still hurt. Should be closer to 5K feet climbing over 50 miles. I'll map it out so people can have cue sheets. Get the CX bike dialed in😉

-Jim.
 
there are some awesome roads out there...and it's really not that far from my crib. perfect for the cx bike. maybe i'll hit up a loop out there tomorrow. hmmm....

so quick question jimmy, what are you doing to keep the bike fresh with all this crap on the roads?
 
jimvreeland said:
Always sunday, I work on saturdays😀

9am at the park. I think the loop will be the same distance as the smaller one but with 2 more big climbs so it'll still hurt. Should be closer to 5K feet climbing over 50 miles. I'll map it out so people can have cue sheets. Get the CX bike dialed in😉

-Jim.
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Unfortunetly with work and plowing snow this week, I had no time to play with the bikes. Probably going to have to suffer with the mtn bike this time
 
Hello Jim,Any chance of the cue sheet being posted for us lurkers that would like to try this route?Thank you
Have a great day
WILL
 
Will, I want to try this loop on my own before trying to chase Jim's train on it. I'll let you know if I get the balls to download it and give it a shot.
 
Jake-Preventive maintenance is key. I use T-9 on a lot of my parts to stop the salt getting into them in the first place. As an example, I use one of those Park chain cleaner gadgets filled with T-9 to preserve my chain. I also spray T-9 into a rag and wipe down most of the bike. Works wonders.

Will and Pearl-Go to MapMyRide and search under my username "jim29er"...You can buy any mapped ride off the site for $2 with a map and cue sheets...Well worth it...I change the loop around almost every time but I know all the roads out there so I don't remap each one. The "Roubaix-A-Raptor" loop is the base 46 mile route. If you're doing it at a moderate pace I'd budget for 4-4 1/2 hours😀

Ted-I'm all in with the green at this point. Holding your frame hostage, will trade for Biscoff Spread.

Martin-You'll need to hook that to Sexy Rob, he's the youthful instigator more times than not on these rides.

Utah-Come suffer on the MTB, I do, it'll make a man out of you.

-Jim.
 
jimvreeland said:
Ted-I'm all in with the green at this point. Holding your frame hostage, will trade for Biscoff Spread.
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Didn't know you switched to green. When is your frame ready?

Had I known 2 weeks earlier, I would've bought the R45's from you - I'm building up a set of red R45's to HED Belgium C2's for my new road bike.

EDIT: actually check that, I went with 28h, not 20.
 
jimvreeland said:
Will and Pearl-Go to MapMyRide and search under my username "jim29er"...You can buy any mapped ride off the site for $2 with a map and cue sheets...Well worth it...I change the loop around almost every time but I know all the roads out there so I don't remap each one. The "Roubaix-A-Raptor" loop is the base 46 mile route. If you're doing it at a moderate pace I'd budget for 4-4 1/2 hours😀
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i now am the own of a gps device, i can get gpx files and stuff 🙂
 
Sweet, I just built a pair of Belgiums with a PowerTap today...They're pretty nice...WIDE!! I think they'd make good 29er rims if you can get them to set up tubeless:hmmm:

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And you have to do the Belgium flag nipple combo when you build them!!

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Werd. And here's my ride from yesterday. Just my commute to work. It was like 2 degrees this morning. Sweet.

http://connect.garmin.com/activity/63465914

Have an off day scheduled for saturday. Blah.

-Jim.
 
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