Archive for the ‘Review’ Category

River Falls

Friday, March 5th, 2010

The fifth race of the Greenville Spring Training Series is the one farthest from the city of Greenville. It is located in a beautiful area near scenic highway 11. Though I’m sure that by the end of each race the riders won’t be paying much attention to the scenery! They’ll have their heads down as they attempt to be the first to climb Gap Creek Road to the finish.

The course almost forms a rectangle. You start at the top of the hill on Gap Creek Road. Right out of the gate you are descending with a near right angle turn onto Devils Fork Road. The section doesn’t have much climbing. After some initial rollers, things level out a bit as the road follows a creek that connects two lakes near the course. There is a sharp turn again at the end of this section as the riders turn onto River Falls Road. This road also follows a creek and there isn’t much elevation to contend with.

View map of course.

However, soon after turning back onto Gap Creek Road, that begins to change. Things start out seeming about the same until you turn a corner and cross a small bridge. At that point, you will see the climb begin. It starts off pretty shallow with some false flats and even some straightaways. You’re climbing though and about halfway to the top you’re going to be feeling it!

Then you will enter a winding section and the pitch kicks up a bit at that point. Suddenly you come around a right hand curve and “crest” the hill. In front of you is a straight shot of 100 meters or so to the finish line. The unfortunate thing for you is that you have to do multiple laps of this 5 mile course.

That climb is the deal maker — or breaker. The rest of the course is pretty manageable. The field is able to stay pretty much intact through the majority of the route. If you are going to make separation, it almost has to be on the climb. It is there the race is decided — both by attrition during the race as riders must climb it multiple times and then by selection as the strongest remaining riders race to the top for the final time.

I have seen pros and masters racers use this climb to build a gap early and then increase it as the race goes on. For the most part the categories 3, 4, and 5 do more of a group race. Racers from those categories attempting to build that kind of break might blow themselves up on the multiple climbs.

POA had me movin and Boyd had me rollin

Tuesday, February 23rd, 2010

This first weekend of racing with the POA Cycling Team has me looking forward to the next opportunity to roll on the tarmac with my teammates. Having a team has many advantages. You have support that a lone rider would never have. With great sponsors there are opportunities to get equipment and services you would not normally afford.

One deal I have not taken advantage of are the wheels. This season I stuck with my Ksyriums. My upgrade budget got cleaned out when I got the SRAM Red group. So, I was excited with Boyd Johnson offered to let me use a set of his alloy wheels for the first weekend of the Greenville Spring Training Series.


I’ve mentioned Boyd before, but primarily to talk about his venture of starting his own line of bikes. You can see his offerings at his web site: BoydBikes.com. However, I’ve been keeping an eye on the wheels he has been turning out as well.

Boyd has his hubs specifically machined for the wheels and couples them together with top of the line spokes and rims to create a solid set of wheels. Granted, I have not tried his carbon wheel sets, but I have to say I was impressed with these.

The first things I fell in love with were the hubs. Not only are they pleasant to look at, but they are as smooth as silk. Did I mention that you aren’t hauling a lot of weight around? The front hub weighs in at around 67 grams and the rear 255 grams.

The Sapim CX Ray spokes are slightly less wide than my SLs. This is to give a balance between aerodynamics and stability in crosswinds. The rims I was rolling on weigh in at 455 grams. The setup makes for a great combination.

Granted, carbon they are not, but I’m not sure I’ll ever own a set of carbon wheels. I need a wheel set that can do double duty — light enough to be fast when I need it and tough enough for those nasty roads we get sometimes. These wheels fit the need.

Saturday’s race was at Donaldson Center. We switched the wheels right before I headed out to race. Frankly, I was a little concerned since there are some pretty rough sections — including the notorious train tracks. However, after the first pass over the tracks I was set at ease.

Over the roughest sections there was nary a rattle. The wheels took the shock well and I held control. Before long I wasn’t thinking of the wheels at all.

Sunday was a different situation. I was on a smooth test track. However, the speeds would be much higher and there was a stronger crosswind to deal with. Once again the wheels showed they had what it took to keep me upright and headed like an arrow.

It was the one thing that did come to mind during the race. The wheels performed great in the crosswind. Coming out of the corner from a headwind to a crosswind there was no push. I was very pleased and was glad to bring Boyd’s wheels across the line with a top 5 finish.

Boyd asked me what I thought. I told him that to me the greatest compliment I could give is that I didn’t think of them! Normally, you only think of your wheels when they’re doing something you don’t like. With Boyd Bike wheels I felt comfortable and confident in less than a single race.

Pick up a Boyd Bike wheel and spin it in your hands. The craftsmanship shows — and it won’t make your arm tired either. Put it on your bike and you’ll be rolling with confidence. At $500 for a set of clinchers it is well worth the price. Plus, Boyd has several color options you can go with for a custom look.

Am I biased? You bet. I want Boyd to succeed. However, I know that if I don’t tell the truth here at Low Cadence, it will come back to haunt me.  Go try your own Boyd wheel set. Tell me they aren’t as good as wheels twice the price.

Trust the plan

Thursday, February 11th, 2010

As the new season comes upon us (the Greenville Spring Series is only a bit more than a week away), I find myself encouraged with where I am.  Sure, race day performance will really tell the tale, but at least I’m excited with the possibilities. There is one thing to which I have to attribute this new confidence.

Coaching.

There is no way I would be at the fitness I am without the employment of a coach. It isn’t that I have learned something earth shattering. I could most likely have found a training plan online, learned more about the TrainingPeaks software, and gained the knowledge to see progression. It still wouldn’t have made the difference that I am seeing now.

Why? Accountability. All of that stuff has no human interaction. How many times have I climbed on that trainer and completed my drill when I would have rather been somewhere else? How often when in a drill did I feel like cutting a corner here or there to avoid the pain? The powermeter doesn’t lie. I knew my coach was going to see the data and he would know I wasn’t giving my best.

Encouragement. I’m not saying my coach is a slave driver. There have been times when he has sensed a struggle and has adjusted my training to help me over the hump. More than that he has simply been a cheerleader to keep me “trusting in the plan.” When I’m lost in the data, he comes along to explain it in ways that keeps me seeking to improve it. When recently I struggled with team dynamics and frustration with my lack of riding skills, he came along side to teach proper tactics and pull me out of the funk.

Experience. It is one thing to have knowledge. I’m learning quite a bit about the science and equations of training with power. Sometimes I can anticipate what my coach is going to say as he assesses my power data. However, it has been said that wisdom is knowledge with experience. My coach has been there and done that. How does all that information translate into real life? Coach knows.

I’m sure that if you have a coach you think I’m describing yours! These points are not exclusive to just mine. Where ever you are, if you want to move your game up several levels, I encourage you to consider a coach. If you are in the Upstate then you’ve got to consider Jim Cunningham at the Greenville Cycling Center. Even if you aren’t in Greenville, he can coach you — whether you are a beginner or a professional.

Was this a commercial? I’m sure it comes across that way, but it is a sincere testimonial. I was skeptical as I entered the relationship. I knew having a coach could help, but I figured I could probably do nearly as well on my own. Looking back over the last three months, I realize now how naive I was. Wow! Has it only been three months? How much farther can I go in nine more? Jim has me believing! All I have to do is “trust the plan.”

To do the pot or not

Thursday, January 7th, 2010

I’m fighting a bit of a cold. Other than the sinus congestion and a little continued soreness in my hip, I’m doing quite well physically. As a matter of fact, I was starting to feel the old strength returning just before I awakened in the middle of the night a couple evenings ago to find my nose plugged.

At first I just chalked it up to a reaction to something – I do tend to fight mold allergies in the winter. However, after a day I realized this was just one of those colds that you get. Now the question is just how to deal with it.

Lots of fluids – check. Rest – well, I’ve had a few late nights recently, but pretty much get the sleep I need. Zicam – check (perhaps it is just a placebo effect, but the stuff really does seem to help me). Is there any thing else I could try that I haven’t given a go?

Oh yes, the Neti Pot.

I’ve seen them before. Initially I thought it was for making tea – or perhaps it was used for bringing out a genie. However, I learned that this was for pouring salt water in one side of your nose and out the other!

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I’ve toyed with the idea of using this “nasal irrigation device.” My sister has used one and gives it a thumbs up. Of course, she also uses those candle thingies that you stick in your ear and catch on fire. It is supposed to pull excess wax out of your ear canal.

Bottom line is that medical science seems to back up the claims of Neti Pot users. However, it could be that the same thing can be accomplished with a bottle of nasal saline that you squirt up your nose regularly. The reason both work is irrigation.

Your nose has little hairs (not just the ones that some of us have to keep trimming back) called cilia. These are the traffic police for the snot in your nose. They direct it towards the back (where it is swallowed) or to the front (where you blow it out). Word from the researchers is that when you are facing a sinus infection or cold the little traffic police get confused. They start pushing stuff in an uncoordinated fashion causing your mucus to hang around and do bad things.

A properly irrigated nose helps keep your little cilia happy. They are better able to do their job when their not drowning and confused. Before you know it, they can direct that bad stuff right out of there and you’ll be feeling much better.

Here is the problem, I hate having foreign stuff in my nose. I think it goes back to that time in high school when I was eating a hamburger with friends. Just as I was getting to swallow a well-prepared-to-be-digested mouthful, a friend made me laugh. Instead of going down my throat the little burger particles went up my nose. I was blowing burger out of my nose for hours afterward.

I think I’ll start with a bottle of saline nasal spray. If my cilia don’t have burger flashbacks, then hopefully they will straighten themselves out and my symptoms will improve. If by Saturday I’m not feeling better, then I may take up the pot.

A Calfee repair is all it is cracked up to be

Thursday, December 31st, 2009

Maybe you remember this video I took back in September 2009. It was a sad thing to watch as it shows my 2009 Giant TCR Advanced frame with a massive crack going nearly around the top tube. I had given up for a loss.

Then a friend of mine told me that he was sending a frame off to Calfee Design for a repair. To make a long story short, I decided to give the service a try. Less than two months after sending the frame out to California, it arrived back at Sunshine Cycle Shop when I was out of town last week.

I got to see it today. Wow! It looks even better in person. Yes, if you look close, you can see where the repair was made.  However, as I told someone at the shop… “You won’t be able to notice it when I’m going pass you!” Now I’ve got $1500 quality frame for just a few hundred. Can’t wait to get my SRAM Force group set on that thing!

So, would I recommend you send your next busted carbon fiber frame to Calfee Design? You betcha. Be sure to remember this URL -- CalfeeDesign.com.

Taking a look at Trainingpeaks WKO+ 3.0

Monday, December 21st, 2009

When it comes to training with power and getting the most out of the data I glean from my Quarq CinQo and Garmin Edge 500, I have found that Trainingpeaks WKO+ is the best application for analysis.  Now that I have a coach, I find it even more helpful to archive the data on my local machine and view his reports in WKO+. So, when the notice came to upgrade to WKO+ 3.0, I took the plunge and downloaded it to my machine.

At first glance, there didn’t seem to be that much of a difference between the old version…

Trainingpeaks WKO+ 2.02

Trainingpeaks WKO+ 2.02

And the new one…

Trainingpeaks WKO+ 3.0

Trainingpeaks WKO+ 3.0

Before I could even look to see if there were many changes, I had to get my old data into the new system.  WKO+ 3.0 can read the files from the earlier version, but you cannot read files created in 3.0 in the earlier 2.2 software. It was very easy open a 2.2 file in the new software, but I couldn’t seem to get it to stay in the new version.

Thankfully, a batch converter was installed when WKO+ was installed on my machine. Once you install the new version, go to the Start Menu on Windows and follow the All Programs path to the WKO+ 3.0 folder. There you will find a batch file called Migrate Data from 2.2. Running this script gets you all converted over to the new system.

The only thing I needed to worry about now was the fact that my coach is still on the 2.2 version. When he would send me a file I could open it in 3.0, but I couldn’t get it to stay there.  I saved the file over and over again and tried to use the Device Agent to get it into the 3.0 version.  Nothing seemed to work!

Finally, it hit me. If I was opening it as a 2.2 file and saving it, it was probably saving it back as a 2.2 file. So, I opened one of the files and then chose Save As instead of Save. Voila! When I used the Save As option, it saved it as a 3.0 file.  Now I had the data I wanted in with the rest of my converted data.

Had I known this in the beginning, I would say that the transition from the earlier version to WKO+ 3.0 would have been very straightforward and simple. I imagine that many people won’t find themselves in my situation and you should find the upgrade to be very easy.

So, now that I have the data in there, what are the differences in the two applications? Well, stay tuned. It is going to be Trainingpeaks week at LowCadence.com.  I’ll be taking a look at the new WKO+ 3.0 version during this week’s postings.  Here is a sneak peek to get your interest up.

WKO+ 3.0 Quadrant Analysis

WKO+ 3.0 Quadrant Analysis

Nope, it isn’t a shotgun video game add-on.  It is the Quadrant Analysis graph – one of two new graphs for visualizing your power data. This is just one of the changes we will be looking at this week.

May your stocking be stuffed with fun cycling surprises!

Some gifts better than socks

Friday, December 18th, 2009

I’m a dad and I’ve graduated into those Christmas gifts that I used to give my own dad for Christmas — some socks, a belt, a tie, maybe a box of my special candy. Here is the funny thing… I like it. The other thing that comes with being a dad is that you get much more enjoyment out of Christmas giving for your children than you do receiving anything.

Now for the cyclists in your life, you might be wondering what to get them. Sure, there is that super-duper cycling computer or indoor CompuTrainer system, but your wallet takes one look at those things and starts jumping out of your pants to run for the door! Even a winter cycling jacket or new helmet can send the uninitiated into sticker shock.

So, what are the belts, ties, and special candies for a cyclist?

Specialized Wool Trainer Sock

Specialized Wool Trainer Sock

Well, first we need to start with socks. This is one carry over from your traditional giving into giving for a cyclist. Your special rider probably has a bag full of funky socks with all kinds of logos around them. It doesn’t hurt to have some plain old socks. Plus, in yucky weather some of those lighter colored socks can start looking dingy. Make them throw out their old smelly stuff and stick some new socks on those feet!

The Specialized Wool Trainer Sock ($16) is one of my favorite ones right now. I find myself wearing them even when I’m not on the bike. Another sock I have enjoyed wearing and will probably end up getting some more just to use as dress socks (with pants on, you can’t tell they are “sports” socks) is the Hincapie R3 Performance Compression Sock ($29.99). Cyclists send a lot of blood through those veins in their legs. When the pump slows down the veins can begin to “go limp” and it’s nice to have something to keep them in place.

Other things that won’t break your bank account (though you will find that cycling can be “the new golf” in more ways than one!) are those things that cyclists need on a regular basis, or they can keep “just in case” they need them. These items include tubes, chain lube, patch kits, bike lights, CO2 cartridges (or a plain old bike pump – a nifty smaller one for your road rider), and other things that the cyclist might not need RIGHT NOW. Chances are he will later.

pgnc1-2331845t300x300Probably, of the things mentioned above, that I think I would appreciate seeing under the tree are the Sports Energy Drink powders. A large container of this stuff can cost over $40 depending on where it is purchased. I’d rather put that $40 to something a little more tangible, but nutrition is something a cyclist must have. Getting a big bottle of CytoMax under the tree would bring a smile to my face!

However, what is probably the greatest gift you could give a cyclist? How about a gift card? No, I’m not talking about a plastic card to the local bicycle shop. I’m talking about a plain old Christmas card with these simple words written in them…

“Dear (favorite cyclist’s name here), you know that (insert item you keep hearing about or see furtive glances cast towards) you have been wanting? Well, in 2010, I give you permission to buy it and promise not to look at you as though you have lost your mind when you do.”

Now, THAT would be a Merry Christmas!

Garmin Edge 500 ride video

Monday, December 14th, 2009

Thought it might be neat to take some video from the start of a ride all the way through the process of getting the data from the Garmin Edge 500 to my coach and ultimately onto my computer for future use. Of course, a video like this can’t show everything or answer every question someone might have.  I’ll be glad to look into any questions the video might generate and find an answer.

It is Monday and folks at Garmin told me that the software update for the Edge 500 would be coming out today. I’ve had the opportunity to try it out and it seems to be working. If when you attempt to send the data from Garmin Connect to your Edge 500, you may get an error. However, simply click the “send to” link again and you will find the data does transfer.

Comparing the Garmin Edge 705 and Edge 500

Thursday, December 10th, 2009

Let’s take a look at the Garmin Edge 750 compared to the Garmin Edge 500. I’m sure I’ll be learning even more about the Edge 500 as it is used more on my bike. For now, I’ll focus on the dimensions and menu navigation.

At first I’ll admit that I was more comfortable using the Edge 705. It was the unit with which I was most familiar. While the joy stick is has can be annoying when trying to select a menu item (it will sometime twist when you press down moving you to another item instead of selecting one), it did provide a lot of versatility when navigating through the menus.

The Edge 500 does not have the joystick. However, once I started understand the logic of the menu and how you moved between them, it started to become second nature. If you are looking to get the 500 and haven’t had the 705, you probably won’t think anything of it.

For the most part, the units are very similar in their basic operation. The biggest changes are actually things you don’t see. For instance, the Edge 500 no longer uses .tcx files. Instead the .fit format is used. The reason for this is that the file size of the later is smaller and is a more efficient use the unit’s memory.

I have not yet been able to test this, but Garmin says the battery life on the Edge 500 is 18 hours. The Garmin 705 is supposed to have a 14 hour life. I’m one of those people who plug things in automatically so rarely go on two rides in a row without charging my units. I’ve never had any trouble with the 705 and I doubt I will with the 500 — even on longer rides.

Garmin has created a solid unit for rider who is into training and racing. The price is right. I’m sold.

Garmin Edge 500 saga continues

Tuesday, December 8th, 2009

UPDATE: December 8, 5:00 PM – The official word from Garmin is that the Garmin Edge 500 requires a software update to allow for downloading zone settings to the device from Garmin Connect. They are also working on a new release of the Garmin Training Center that will include power data options. No estimated time was given for the release.

A big “thank you” to the folks at Peaksware for helping me get up and going loading my data from the Garmin Edge 500 to Trainingpeaks. After mentioning my problems on Twitter, I was contacted directly by Gear Fisher, the COO.  I was up and going in less than an hour and had several followup contacts from members of the Trainingpeaks team.

The key to working with Trainingpeaks and the new device is to have the latest Trainingpeaks Device Agent. The version that I have now is a late beta and the release version should be out soon. So far I have found the beta (Windows version only) to be pretty bug free and a great improvement over the previous version!

However, my Garmin Edge 500 issues are not over. While I have gotten my upload issues resolved, I am still having trouble getting some of the settings adjusted on the device. I am unable to set the heart rate and power zones.

With the Garmin Edge 705 you would use the device itself to input the zones.  However, the Garmin Edge 500 does not allow you to enter the zones directly into the device.  Instead, the manual instructs you to use the Garmin Connect or Garmin Training Center to configure the zones.

So, I went to my Garmin Training Center on my Mac. I did find the spot to enter the heart rate zones.  However, there was no place to configure the power zones.  Once I entered my heart rate zones, I looked for a way to get that information back to the Garmin. I searched every option and even went online searching for something I might be missing.

Zip. Zero. Nada.

Maybe the Garmin Connect online application could help. Ah, at least now I had the option to enter both the heart rate and power zones.  However, once again, I had no way to get the information back onto my Garmin.

Okay, so maybe the issue was the fact that I was attempting to do this with my Mac.  Maybe only the latest Windows version would allow me to configure my Garmin with the Training Center. I went to Garmin.com to download the application. Finally I gave up as the download would hang every time. Currently, I am waiting to hear back from Garmin support.

I do like the device and I’m looking forward to describing some of the features that I like.  However, I’ve got to get through these issues before I’m ready to give it an enthusiastic review. Really, it isn’t the device itself so much as it is how the device interacts with its support mechanisms.

I realize that I am an early adopter and in today’s world this is just how products come to the market. Hopefully, any readers who are looking to purchase the device will find these issues resolved before their units arrive.

Then again, maybe I am just dumb and am missing an obvious option here. If you have any information that could help me get my zones put into my Garmin, I would appreciate it.