Posts Tagged ‘Paris Mountain’

The bike does have a place

Saturday, June 20th, 2009

Friday morning I wrote about feeling the tug to go ride my bike while the family was calling me to spend some time with them.  By the evening, I had a different situation arise.  I think I made the right decision with that one as well.

It was a pretty hectic day for me.  The entire day was spent trying to get a site launched that I have been working on for months.  That was interspersed with trying to get my wife’s anniversary present, taking my BMW to Duncan so it can be repaired, and other meetings during the day.  By five o’clock, I was pretty frustrated.

Everything did get done and I was able to make it home in time to go for a ride.  The family had gone swimming at a cousin’s place, so there was no family obligation to keep me there.  They all planned on me being gone for a couple of hours.

While I had wanted to ride Thursday night and was not able to do so, Friday night I had the ride planned but didn’t feel like it.  I didn’t want to go through all the ritual of getting suited up, sticking contacts in my eyes, getting the bike prepped, and then heading out and sweating every drop of water out of my body.  Couldn’t I just do something else?

Nope.  It was time to ride.  Just like I believe it would have been wrong to have ridden Thursday night when my family was wanting me at home, I believe it would be wrong for me let the discipline slide to get on the bike regardless of how I was feeling.  No excuses!

Funny thing is that as soon as I swung my leg over my bike and coasted down the driveway I was fine.  As a matter of fact, my ride that was going to be an hour of looping around Cleveland Park turned into loops of the park and two repeats of Paris Mountain.  33 miles, 2400 feet, and 2 hours later I arrived home.  Yes, I sweated so much that I felt like I had been at the pool with my kids!

The repeats were the first I have done on Altamont Road in some time.  I started up using my “perceived effort” to determine the speed I wanted.  The idea was to go up the first time at a speed that I figured I could match the second time.  This was after having already ridden for an hour at a good pace.

I reached the top the first time in 16 minutes and 33 seconds.  For that time, I felt pretty rough.  However, I turned around and rode back to the bottom.  The second time up I tried a little different gearing but still never looked at my computer.  I felt for a pace that wasn’t too much or too little.  I reached the top the second time in 16 minutes and 43 seconds.

The only frustrating thing on the ride was the new iPhone 3.0 upgrade with the voice activated dialing.  I was trying to listen to some music, but the voice dial kept activating.  I looked at the screen and it was locked and off.  It was about to drive me nuts!

It is a cool feature on the phone and I’m glad to have it.  I’ve just got to figure out how to avoid that problem in the future.  I think I might have the reason it was happening.  I keep my phone in a ziplock bag in my jersey pocket.  Of course, my pocket is getting quite warm and things are pressing up against the phone.  My guess is that something is turning on the phone – a system message, a new wireless signal, or something – and then the warm pressure of the phone pressing against me is causing it to “push buttons.”  Either that or I have a defective ear piece that is causing the voice dial to activate.

Whatever it is, I need to get it solved.  Anyone else have that kind of issue?

Pulling my own weight

Thursday, June 18th, 2009

Tuesday I rushed out during lunch to get in a quick ride.  The evenings around here have been full of thunderstorms and baseball games.  I have to squeeze in the miles when I have the time.

This ride took me quickly out of town down Old Buncombe to the base of Paris Mountain.  I made it there in about 30 minutes and then rushed over the mountain trying to keep the ride as close to an hour as possible.  I made it up the Furman side in about 12 minutes and 45 seconds and then arrived at the intersection of Piney Mountain and Pleasantburg just as the computer registered one hour.

Later that evening – after a terrific thunderstorm followed by beautiful blue skies and a baseball game – I took a look at the data from my ride.  I was curious about that 12:45 up the Furman side of Altamont Road.  It seemed as though I was working much harder than the time indicated.

Granted it was pretty hot – in the 90s at that time – and was VERY muggy.  It has been incredibly humid around here for the last week or so.  It is also true that I had ridden for a week in the flat, flat terrain of my birthplace.

My Quarq CinQo indicated that my wattage for the climb was a 326 watts average.  This spring that would have definitely been good for a sub 12:30 time and even close to sub 12:15.  Something else had changed.

Then I climbed on the scales.  I hadn’t weighed myself since before I went on vacation.  Hmmmmm, that could be part of my problem.  I had put on four extra pounds over the last week or so.  Turns out I was pulling a little extra weight through that hot, muggy air on my way up the mountain.

I also was reminded of the huge difference between an amateur rider like me and a professional like George Hincapie.  If you go over to his Web site, you will find some neat videos with George answering questions submitted by fans.  One question regards his Functional Threshold wattage.  He doesn’t come out an say what it is.  However, he does comment that when climbing Caesars Head he will average around 385 watts (which is below his FT).

I figure my FT is around 280 watts.  I can’t imagine climbing Caesars Head maintaining the wattage I was holding for 13 minutes up the  2 miles of Altamont!  Even if I could suffer to the top, I would still be 60 watts below George’s “typical ride” average.  These guys are amazing!

Well, I guess it is time to go get rid of some of this weight.  My favorite way?  Ride my bike!

Who needs a motor?

Wednesday, June 3rd, 2009

After my post yesterday, John James sent me a link to a good article about approaching training from PezCyclingNews.com.  There were a couple of points that stood out to me and I’m including them here.  But before I get to that, I’d like to give you a peek at my ride yesterday to the peak.

From the top of Paris Mountain

From the top of Paris Mountain

If you click on the image to enlarge it, you will see more detai – including the skyline of Greenville, SC in the distance.  I rode up to this point from somewhere down near those building.  Seems like it should have taken more than just 30 minutes!

Now for the Pez piece.  You can find the whole thing here – Toolbox: The Training Week. Ironically, this was published to the popular cycling site just yesterday.

Optimize Your Training Time – If you are on a limited training schedule you have to learn to optimize the time you have available. That means cutting out the ‘junk’ hours and focusing on the task at hand. While it sounds logical and doable, you’d be surprised how easy it is to squander training time. Take that extra 20 minutes to warm up and you’ve cost yourself both the 20 minutes, and the positive training effect of having stepped up the intensity, even if it’s only to a tempo pace. Multiply that over 3 training days and your 10 hour training week only has 9 hours to accomplish the goals you set.

Here is a workout that he describes with a profile very similar to a popular climb here in our area.  The only difference is that it takes me thirty minutes or more to get to the base of the climb.  Still, it is something to consider when I have a couple of hours to give.

Around my house that is a 3peat climb on Montebello Road; a 2-mile climb that averages around 10%. It usually takes me about 15:30 to climb at 300W (which is about my FTP) and about 4:15 to descend, so if I do 3 up/down in an hour it gives me about 45:00 minutes of threshold work, a nice recovery between intervals, and a serious dose of climbing. As fitness goes up I can push harder to try and get as far below an hour as possible. My current best is 55:55 with individual intervals of 13:35 at 350 Watts, 14:44 at 319 Watts and 13:54 at 343 Watts, for a total TSS of 100.7 and an Intensity Factor of 1.07 at 258 Watts average/322 Watts normalized (My FTP was set at 310 at that time, but was probably closer to 330). Since it’s about 15 minutes each way to the climb this is a pefect workout on those days I don’t have long to ride.

This advice was given by Matt McNamara.  You can learn more about his coaching at www.sterlingwins.com.

However, nothing does you better than a good ride.  That is just what I enjoyed last night.  No personal bests, but just a good, solid effort from home up to the Tower Road on Paris Mountain.

It was near sunset, so by the time I reached the top the temperatures has dropped into a very comfortable 70 some degrees.  Because of the climbing involved it was “easier” to get some good 1 to 10 minute peak maximum numbers.  Still, at an average 222 watts (averaging 260 watts from home to the top), it wasn’t a killer.

The profile from home to Tower Road

The profile from home to Tower Road

The most fun was coming down off the mountain.  You can see the profile above.  The little yellow tag is the marker for the finish of my first lap which is the KOM line at the top of Altamont Road.  For one short dip in the road I hit nearly 60 mph (if you do Altamont Road, you know where it is).  Mostly it was in the high 30s and 40s.

However, it wasn’t that speed that was fun.  It is the looks I get from the motorcyclists as I come down that last straight stretch towards State Park Road.  Riders of Harleys and crotch rockets alike, they stop their conversations and watch me descend.  I think they are surprised by the speeds we can get – without a motor.

Hope my cycling friends had fun at Donaldson Center last night.  I wasn’t able to make it.  Next Tuesday night will find me absent as well because I will be out of town.  Miss the ride… hope to be more consistent once baseball season ends.

I’m a spandex stalker

Friday, May 8th, 2009

After riding yesterday, I Tweeted about my time up the mountain.  I commented on how I seemed to be stuck on 12 minutes.  One of my teammates responded saying that maybe I should take a break from the climb and come back later.  “It seems like every ride ends up over the mountain,” he said.  I probably need to explain.

Last year I set three goals for myself. 1) complete a century every month between March and August, 2) finish the Assault on Mt. Mitchell in under 7 hrs 30 mins, and 3) climb Altamont Road in under 12 minutes.  Well, I completed numbers one and two.  However, I never managed to get under that barrier.  So, I am somewhat obsessed with completing that one goal hanging over my head.

I also had an embarrassing moment on my ride.  As I was going through Cleveland Park, I looked over and saw a girl running on the path below me.  I did a double-take.  It looked like it might be my sister-in-law, Erin.  This person’s hair looked a little shorter and Erin works in Greer.  However, I know that she is training for a marathon and she does sometimes cut her hair shorter, so perhaps it was her.

As I passed over the trail as it goes beneath Cleveland Street, the girl was going under it.  From even that distance I thought so much that it was Erin that I called out her name.  She went under just about that time.  I kept riding and turned around to come back to see her.

Oops.  It wasn’t Erin.  The girl looked at me and I then knew it wasn’t my sister-in-law.  She kind of gave me a weird smile and I imagine she picked up her pace a little.  I rode on as though nothing had happened.  My guess is she didn’t really think she was being stalked by a guy in spandex.

It was a good ride overall.  I had to get out at lunch because my schedule is so packed this week.  No evenings were available for riding.  This was the first time on the bike since Sunday.  I need to get in some miles… Mount Mitchell is right around the corner!

What not to do. Lesson #13

Monday, May 4th, 2009

After church this morning I hoped on my bike and rode over to the in-laws for lunch.  My Hincapie back pack came in handy as I was able to throw some clothes in there for the ride over.  About eighteen minutes later, I arrived and started to cool down a bit before the meal.

Hmmmm, it was a potato cascarole, beef brisquette, cole slaw, steamed carrotts, and fresh bread.  Knowing I planned to ride afterward, I tried not to overdo it.  I was right proud of myself because it was all very good and I would have loved to have had seconds!

Then I made my mistake.  Dessert was banana splits.  Banana would probably be a good thing.  The icecream… not so much.  It probably wouldn’t have been such a bad idea except I think I ate a little too much.

I only had about two hours to ride, so I dressed out again and headed out for my ride.  The first 30 minutes or so were just easy spinning.  I needed to digest some of that food before giving a little more effort.

There was not real plan for a route.  I was discovering some roads I had never been on.  However, the roads were all leading me toward the mountain.

As I moved onto Sulphur Springs I started to pick up some of my effort.  I was starting to feel really good!  It is so cool when you look down at your power meter and see 400 watts.  You keep going — SWOOSH – SWOOSH – SWOOSH.  You look down again 400 watts.  My legs were happy and so was I.

Then I reached the bottom of the mountain.  All of that steady effort after my hard climb yesterday had me planning on just holding a steady tempo.  Up I started.

It was quite warm by this point.  Earlier it had been very comfortable as I was riding on shaded roads with sun peeking through the clouds.  At the same time there was a very fine mist falling.  It was invigorating.  Perhaps that is why I was riding so well.

Now though, it was warm and humid.  I kept my steady cadence and started to feel well oiled as the sweat began to flow!  It certainly had my muscles feeling loose and before I knew it I was nearing the wall.  There I stood and gave it a good effort.

That is where the banana split came back to haunt me!  As I sprinted up “The Wall” I really upped my heart rate to the highest point of the day.  Just as I crossed over the KOM line, I had that taste of soured milk in my mouth.

When my heart rate started to drop, I really started to feel my lunch!  Thankfully, when my heart rate dropped into a recovery rate my stomach settled.  I don’t think I’m going to do that again!

Someday, I hope I’ll be able to give some advice of WHAT TO DO and not WHAT NOT TO DO.

Letting out some frustrations on the mountain

Sunday, May 3rd, 2009

Following my son’s baseball game and before the afternoon music recital with Things One and Two, I had a short window to get out on my bike.  Looking at the weather forecast it appeared that if I was going to get in a dry ride in the next several days, this would be the time.  The was also another reason why I wanted to ride.

I wanted to let out some frustrations.

My performance of Friday night was still getting me.  I figured the best way to get it out of my system was to go out for a ride and then blow out all the bad feelings on the mountain.  Nothing does me more good than letting loose up that 2.2 mile stretch.

I pushed it all the way up.  There was not strategy, I was just going up to I blew up.  When I climbed to “The Wall”, I decided to give myself a work out.  It felt so good to just hurt my way up that short stretch.

I rolled over the line in 12:08.  That is only 3 seconds off of my personal best climb.  I think that a sub-12 climb is just around the corner.

Funny.  Riding a bike can cause the pain.  Riding the bike can be the best medicine.

What a difference a year makes

Tuesday, April 28th, 2009

I was checking my mail and found a message in the Greenville Spinners’ Yahoo! group.  There was a link to a YouTube video.  I clicked on it to find that it was a video I had posted to the site on April 27, 2008 — exactly a year ago yesterday.

Things have changed since that April night.  I believe we made the climb in just under 13 minutes.  Watching the video I can tell how much I was laboring to get that time up the mountain.

That was back in the day when I thought I would never get to 12:30.  Now, a year later, I regularly break that mark and have been flirting with an even 12 minutes.  It would be nice if in April of 2010 I am down around 11 minutes.  Dream on!

The video has changed as well.  YouTube has improved the quality that can be uploaded to the service.  I’d also like to think I’ve learned a thing or two about editing these things.

I guess it is about time to take the helmet cam back out there on one of these rides and see how the video compares.  Thanks to everyone who has watched my little videos.  I know there are a lot of people reading the Spinners’ Yahoo! group.  The video had been watched only 300 times when the message went out.  By this morning the views had increased to 450.

Oh, and thanks for reading LowCadence.com!

Sometimes you just need a Giant carrot

Friday, April 17th, 2009

First things first.  You’ll notice the sponsor section over to the right – on the main page.  I’m trying to line up some sponsors for the blog and I’m glad to say that Quarq is the first on board.  Obviously, I’m looking for sponsors who have products I use and believe in.  Quarq falls in the category.  Thanks Jim and Mieke!

Now for the ride. I sent a text message to John James early in the day.  We had been getting together to do some riding and Thursday evening was supposed to be the next opportunity.  He responded with “I’m riding easy.”  I was hoping he would say that.  A hard ride on Tuesday and Wednesday had me tired.

When I showed up I found that Bob Rentz was there.  Now things were getting to be like old times.  Mike and Art had ridden the night before so a reunion wouldn’t be complete.  Matt – Turner, that is – was there as was Anthony and Rob.  The only guy along for the ride that I hadn’t ridden with before was James Barker, the regional sales representative for Giant.

We rolled out and indeed it was a nice leisurely ride for the most part.  For the first hour we averaged 161 watts.  The only excitement during that hour was nearly having the whole group taken out by a family with a bassett hound in the middle of the road.

We came around a curve and there they were.  The poor dog didn’t even move.  I did my best to keep from taking down both Matt and myself when my wheel got caught between his wheel and deraileur.

The only other dog issue came when a little wiener dog came flying out in the road to eat me up.  I had been lulled to a false sense of safety because most of the homes in that area had hidden fencing.  So, as I saw the little runt heading across the grass toward us, I figured he would stop.  No.  He kept coming.  My fear wasn’t that he would bite me.  I was afraid he would get that pointed nose stuck in my spokes!

Then it was time to climb Altamont.  I started up behind Matt and James.  This would be James’ first attempt up the climb.  I was curious to see how he would do.

Matt eased up some and then Anthony came to join us.  Before long it was just James, Anthony, and myself.  At the halfway point, Anthony backed off and I was left to hang onto James’ wheel.

He didn’t look in trouble at all.  He was just holding a steady cadence.  I started getting into difficulty.  This was not supposed to be a night for an effort.  With about a third to go, I eased up just slightly and just focused on my own pace.

I figured the one thing I had going for me was that James had not climbed this road before.  He had never encountered “The Wall.”  I decided to recover a bit and see where he was in front of me when we were both on that stretch.

When I entered the straight, I could see him about halfway up.  I dropped my gear about three rings and stood on it to see if I could at least come up close behind him.  As I reached the halfway point, I looked up to see him in trouble.  Ah! There was a chance!

I started huffing and puffing to get around him and passed him in the last 30 to 50 meters.  I rolled across the KOM line in 12 minutes and 12 seconds – just 7 seconds off of my personal best.  My Quarq CinQo was telling me I had put out an average of 304 watts for the 12 minute climb.  Mr. Barker was a very good carrot!

I figure he came across no more that 15 seconds later.  So, his first ever attempt of Altamont was around 12 minutes and 30 seconds.  I guarantee that his second time would be better.  Matt put in a 13:12 effort – a personal best for the big man.

Of course, we still had to go down.  Anthony took off to claim that prize.  Matt and I took off after him.  Sure enough, James was right on our tail.

Matt had his best climb ever up the mountain, but when he is along on a ride I figure the downhill portion belongs to him.  He and Anthony were tearing it up and I was just along for the ride.  I’m still a little fearful after my broken finger incident so I was not taking some of the turns as hot as they.  I slowed James down a bit.

As we came off the mountain it was Matt in front with Anthony, myself, and James finishing up the train.  I tried to get some momentum to come out of the draft, but the two guys in front were just too strong to get around.

The best part?  I feel great!  This weekend is the State Criterium Championships and I’ll be joining my teammates to see how we can do.  I’ll admit that this is not my favorite style of racing, but maybe if I just do it some more I’ll get used to it.

All I know is that we have some awesome bikes to ride on out there.  Thanks, James!

It was like an evening time one day classic

Friday, April 10th, 2009

Last night I managed to get out on a group ride. Wednesday was a short spin for me, but that was the first time back on the bike since Sunday afternoon. It has been even longer since I had ridden in a group.

This was just an unofficial ride with some friends. Eight of us headed off toward the base of Paris Mountain and over near Travelers Rest. We would turn around out there and then head up Paris and then back home.

John James was out of the blocks fast. Matt Tebbetts, Matt Turner, and I were hanging on. Before long, we were away from the other riders.

Understand, this is not a No Man Left Behind kind of ride. It varies in purpose. Sometimes in the past it has been a conserve and then see if each member of the group can get his personal best up Paris. At other times it is simply a hammerfest to see how many riders are left at the end.

This ride was one of the later. Turns out John was working to keep his average power for the ride over 250 watts. Several times I looked down and saw numbers of 300 to 400. On one section where John and I were pulling up the road together I saw sustained wattage of over 500.

The four of us went looping through some roads between Furman and TR. On the way back, we turned onto the Swamp Rabbit trail and did some rough riding in honor of the classic going on over in Belgium. That was a lot of fun.

As we flew along the road we had John, Matt Tebbetts, and I in POA Cycling kits. Matt Turner was the odd man out with Les Amis colors. John slid back to me once and said, “I feel like we are away off the front in some one day classic.” If so, Mr. Turner was in trouble. Actually, he was riding very well and had put a hurting on me during a couple of pulls.

As we neared the base of Paris for the climb up, we saw Mike, Art, and Blair going toward Altamont on the Frontage Road. By the time we got there, they had already turned up for the climb. Too soon it was going to be our time to follow them.

I knew there would be no personal best for me tonight. My hope was that I could just make it to the top without the other riders creating to big of a gap on me. As soon as we turned up I knew that was going to be tough.

Before long it was just a line of red going up the climb as Tebbetts, John, and I got around Mike and Blair. Art was no where to be seen. I didn’t expect that we would catch him before the top.

Tebbetts kept talking about how he would see us at the top. I was jokingly accusing him of sandbagging. I know he wasn’t. The issue is that he just can’t stand not being with the leading group. He was going to work to stay there regardless of how he felt.

John and I were starting to get put into trouble as Matt just kept tapping out a steady cadence. Then John eased up a little to recover some energy. Then he moved to the front and created a gap between the other two of us.

When we got to the wall, I was behind the other two guys. I could see both guys ahead of me. John was going to get to the top first. Matt had a pretty good gap on me as well. Perhaps if he slowed I could catch him before the top.

I shifted to a slightly harder gear and slogged along after them. Matt beat me to the top, but I had gained on him enough to cross the line close to his rear wheel. Still, it was a bad night with a time of 13 minutes.

After waiting for Turner to join us at the top, we started down the other side. Now the group was larger with Mike, Blair, and Art joining us for the ride down. Blair and John took to lead. The rest of us followed.

Blair then went way off the front. I could tell that most of the riders decided that we were not going to allow him to make it to the bottom first. Turner moved up and started pulling us through the rolling sections. By the time we reached the downhill portion, he had brought us even with Blair.

There were several attacks before the final turns, but then it was just Blair on the front with me right on his wheel. I sat there and let his draft suck me down the road. No need to work here. It was just a matter of waiting for the right moment to go around him.

We made a right turn and then started into the final left sweeping turn. I slipped out of his draft and put the hammer down. My bike went by him with ease. It is amazing what the draft can do for you. I came through the final right turn onto the straight with lots of speed.

I’m sure I was hitting close to 50 mph at that point. My WKO+ says I registered 71.8 mph as my max speed. Obviously, the satellites got mixed up on that one! Looking back at my Garmin I see that it registered a top speed of 50.18.  Hmmm, I wonder what makes the big discrepancy?

There was one little sprint to close out the night. Once again I got in Blair’s draft and nipped him at the line. Then John came flying pass me saying as he passed, “I’m not trying to be a pill, I’m just trying to keep my power average high for the ride.” I took a breath and jumped on his wheel.

We finished together and had amazingly similar power averages. He uses a Powertap and I use a Quarq CinQo coupled with the Garmin 705. He is about 5 pounds lighter than I am, but was putting out more at some points. Had we switched power systems, I believe the results would have been the same.

That was a big effort. It was easily harder than any Donaldson Center ride I have been on this year. Come to think of it, that was probably the most effort I have put out in an hour and a half for a long, long time. You know what? It was a blast!

The other side of the mountain was all that I could see

Monday, April 6th, 2009

Had George Hincapie not gone down in the race yesterday, it would have been a perfect day!  The bad news is that he got caught in the crash coming into the final sprint of the Tour of Flanders.  The good news is that he is all in one piece and will be able to put this behind him for Paris-Roubaix.

After lunch, I could not resist getting back on the bike and heading out for a ride.  The original plan was just to go out for an hour ride keeping under a certain wattage.  I even got the Garmin out and set the alert to let me know if I started going over.  My Quarq CinQo was sending the data and the Garmin was my nanny.

I then headed out on the Hour of Power route.  Seeing how that I would end up being out too long if I did the whole route, I took a short cut and headed down West Darby Road.  Unfortunately for my hour goal, I decided to see where West Darby led me instead of taking the traditional turn away from the road.  Turns out Darby ends in State Park Road.

I turned right on State Park and could see Paris Mountain on my left.  I kept moving along and realized that if I stayed on State Park Road, I would end up out in Travelers Rest.  Now I was already an hour out and needed to start heading toward home.

I turned onto a road that I had never been on and wasn’t even sure where it would take me.  All I knew is that it was taking me toward the mountain.  Ah! then I came upon Little Texas Road.  Now I realized I would be able to work my way to Poinsett Park which would put me on Frontage Road and I could then head down Old Buncombe to Downtown and home.

Around the mountain.

Around the mountain

All the while, I was trying to keep my wattage under 218 watts.  That was hard!  There was one spot on Little Texas where the grade was steep enough that with a head wind coming at me, I simply could not avoid setting off the alarm or I would have fallen over!

That one hour turned into 2 hours and 30 minutes.  I enjoyed every minute of it.  I’ll do this one again… but probably not with that alert set!