Sunday, May 20, 2007

My First TOSRV

We couldn't have asked for a better weekend. The weather was great on Saturday, we even had a tailwind. Sunday was pure sun but there was a 10-15 mph headwind. Not so much fun. The food was was great. For all who go, its all familiar, but for those who have never gone, let me tell you my first impressions on my first TOSRV.

I "prepositioned myself on Friday night. Since I am out of Dayton, Ohio I really did not want to try an do it all Saturday morning. Registration was easy at the Hyatt. There were vendors selling shirts, jackets, mirrors, etc. I found a great place south a few miles in Grove City, the Red Roof Inn, to sleep a few hours.






I was on the road by 7am on Saturday.

The ride out of Columbus was quite.



29 miles later I was eating food in Circleville, Gatorade, breakfast bars, a banana, and water.




At mile 50, I reach Chillicothe. They had a band playing to entertain us. The baked potato and sour cream hit the spot, along with the sandwich, pasta salad, and of course, more Gatorade. I met a nice couple from Pennsylvania, he was a high school shop teacher, she was the librarian.







Though you could ride your bike up the steep hill to the shelter house at Lake White State Park, just south of Waverly, most riders parked down below and walked up the 3 flights of stairs. At mile 75, this was a little painful but I was again so hungry I eagerly went. Another banana, bagel, breakfast bars, and yes, you guessed it, Gatorade. Six miles away from Portsmouth, I hit a rock. The compression caused the tube to pop! 10 minutes later I was up and rolling again. I was into Portsmouth at 4:30, about 7 1/2 hours of bike time, with about 2 hours of stopping to eat and rest. I headed for Tracy Park. They had music playing. I just hit the grass, and rested for awhile. I was going to get settled at Portsmouth High School gymnasium and go out and eat but I ran into a problem. When I went to unpack, my spare tube was missing. I had left it on my dresser at home. I was forced to go out, back to Tracy Park to catch a bike repair vendor. I was paranoid, I bought two tubes! I grabbed a hot dog at the park. Back to the gym, lights were out at 9pm. Lights were back on at 5am the next day.

Sunday started with a free donut and coffee at Crispie Cream at 6am. As I headed out, the red taillights on the bikes on the deserted streets was sight to see. So was the Scioto River views as I left the city. It was in the 50s so my jacket was very necessary. It did not come off until mile 80, late into the afternoon. That's when the headwind became very apparent. Head down, on the low bar, I pushed thru the wind. I really need to join a bike club and learn how to ride in groups. They were doing the best that day, moving much faster than me, running solo. The food at the 3 stops was the same, and just great. There was music at Chillicothe again, a street musician, with a keyboard and amp mounted to a bike! Due to the wind, I didn't get in to Columbus till 5:30 pm, a long day.

I must admit, there were some serious traffic situations. Most roads had a berm to ride but on state route 104, south of Waverly, the berm was about 3 inches, the cars were lined up next to us, and it was very tight. That was about 10 miles out of 106, not that bad. In Columbus, on Lockbourne Road, it was crowded. Finally, the construction overpass on High Street was just plain dangerous. That should be gone next year.


later
justBill

Saturday, April 21, 2007

And It Begins

I signed up for the The Tour Of the Scioto River Valley. Its a 2-day, 200-mile bicycle tour from Columbus, Ohio, to Portsmouth, Ohio, and back again. I need to get ready for it. This week, I rode 45 miles on Monday, Wednesday, and Friday.

Today, Saturday, I rode from Xenia, Ohio to London, Ohio, a 60 mile ride. It's all bike trail. You can hang you head down and just keep on spinnin'. The weather was great; mid to upper 60s and pure sun. My legs held up great. At 50 miles, I was thinking, this is just the lunch point on the the Scioto River Tour, could I make another 50? I did't get started until 10:30AM so I came rolling back at 4:30, with 5 hours of bike time.

I did some sightseeing in London. They have a McDonald's, a Subway, a ice cream place ....

Oh yeah, the farmers are spreading fertilizer this time of year... nuf said.

latter
justBill

Thursday, March 22, 2007

Taylorsville MetroPark Bike Path (Bike Route 25)

The trail extension from TADMOR to Ross Road is now Open. This makes the trail almost 8 miles long if you take it from Ross Road to just North of Needmore Road. North of Needmore Rd. to Rip Rap Park 2.0. Rip Rap Park to Taylorsville Dam 2.0 Taylorsville Dam to Tadmor Site 1.3 New Segment from Tadmor to Ross approx 2.5. The new section follows the Great Miami river. There is a small gravel parking lot on Ross Road.

Ride With more Power and Strength

CONVERSATIONAL PACE - Easy to moderate on flat to rolling terrain

RECOVERY RIDE - Easy ride in a light gear at moderate cadence

LT INTERVALS - Pace just below lactate threshold (LT), or the point at which your breathing goes from deep and rhythmic to fast, almost gasping, with a perceived exertion of about 7 on a scale of 1-10, or 85-89% of your max heart rate.\

POWER INTERVALS - Pace above lactate threshold, with a perceived exertion of 8-9, or 90-95% of your max heart rate.

VO2 INTERVALS - As hard as possible, paying no attention to heart rate, to boost maximum oxygen consumption (VO2 max)

EXAMPLE COMBINATIONS:

LT Intervals - 3x04 min 05 min rest

LT intervals - 3x04 min 08 min rest

LT Intervals - 3x04 min 10 min rest

LT intervals - 3x06 min 08 min rest

LT Intervals - 3x08 min 05 min rest

LT Intervals - 3x08 min 08 min rest

LT intervals - 3x10 min 08 min rest

LT Intervals - 3x15 min 10 min rest

LT Intervals - 3x20 min 08 min rest

LT intervals - 4x04 min 08 min rest

LT intervals - 4x06 min 10 min rest

LT intervals - 4x07 min 08 min rest

LT intervals - 4x08 min 10 min rest

LT intervals - 4x10 min 10 min rest

LT intervals - 4x12 min 08 min rest

LT intervals - 4x12 min 10 min rest

Power Int - 3x02 min 04 min rest

Power Int - 3x04 min 04 min rest

Power Int - 4x04 min 04 min rest

VO2 Int - 4x20 sec 45 sec rest

VO2 Int - 4x20 sec 45 sec rest - 2 sets

VO2 int - 4x30 sec 30 sec rest

VO2 int - 4x30 sec 30 sec rest - 2 sets

VO2 int - 4x45 sec 45 sec rest - 2 sets

VO2 int - 5x30 sec 45 sec rest

The use of interval training in combination with normal "conversational pace" riding can increase your ability to process oxygen, increase your power and strength and blister the competition at that local crit or road race!

Target Heart Rate Calculation

Target Heart Rate Calculation - Cool Target Heart Rate Calculation website! Your resting heart rate effects your reserve. Also, 3 methods described.

I'm 53, with a resting heart rate of 66. That calculates as follows:

Based on an age of 53 and using the formula 205 - Age/2

Maximum Heart Rate (Calculated) = 178.5

         % of Maximum      Heart Rate Reserve*
Percent 60 sec. 10 sec. 60 sec. 10 sec.
------- ------- ------- ------- -------
100 178.5 29.8 178.5 29.8
95 169.6 28.3 172.9 28.8
90 160.6 26.8 167.2 27.9
85 151.7 25.3 161.6 26.9
80 142.8 23.8 156.0 26.0
75 133.9 22.3 150.4 25.1
70 124.9 20.8 144.7 24.1
65 116.0 19.3 139.1 23.2
60 107.1 17.8 133.5 22.2
55 98.2 16.4 127.9 21.3
* Percent of maximum, corrected for resting heart rate of 66

Make the Troy to Piqua Ohio Connection Now!

There is a bike path in Troy, Ohio. There is a bike path in Piqua, Ohio. The two will "eventually" be connected. But, who wants to wait. I found a few quiet township roads on my first attempt to ride between cities. I had some "failures" but will try again soon. Here's the Troy and Piqua Ohio Map.....

This is a recap of my route:

Park at the entrance to the Troy path , just south of the corner where State Route 202 and 41 cross. There is about 10 parking spots, normally not crowded.

Head north up the trail, down the sidewalk on the levy, cross the bridge westbound on Adams Street, go north again on the old Troy bike trail, cross county Rd 25A where the trail continues, turn right on Trade Sq Rd, follow it around to where the trail picks up again by the Thomas E Hook Elementary School, take it till it dead ends on Lyle Road.


Turn west (left) on Lyle road. Continue to follow Lyle road, it doglegs to the right as you leave the city.

Turn West on Eldean Rd, go several miles.

Turn North on Stillwell Rd. This is a nice ride, very quiet.

Turn East (right) on Brown Street in Piqua.

Turn North (left) on Brentwood Ave.

Cut-thru the housing area to State Route 36.

Ride the sidewalk to the corner (Sunset Drive), go North on the sidewalk (West side). Half-way up this street you will see the P.A.T.H. bike trail (Linear Park). I went East on the trail.
I took the Canel run trail North and came back down on the East side on "the rivers edge" trail. This trail dropped me out downtown.

This where I got confused. I should have been able to find the P.A.T.H. bike trail here but ended up going South on Main Street, going East across the bridge on Garnsey Rd, continuing East on Statler Rd to Troy-Sidney Rd. If I had just looked up when I was downtown, I would have seen the wooden bridge that crosses over the river to the east portion of the trail.
Troy-Sidney Rd is where the P.A.T.H. bike trail ends on the East side. Turn South on Troy-Sidney Rd for several miles. This is downhill so 16-20 mph is easy. It is also a little busy trafficwize ... but fast!

Turn West (right) on Adams Street, turn South (left) on the Troy bike trail... back to your car. I'll try other routes next time... This route was 33 miles.

Printable Linear Park Guide Map

The 2007 Biking Season Begins

Well, I've started my 2007 biking season.

Actually, it really starts with the last ride in 2006 which was, well, it was a warm day in Ohio.... 24 Nov and its 60 degrees out... go figure... did 25 miles with my son-in-law.... I then "cross-trained" for about 5 weeks of whole body weight training. After taking a few weeks off in January 2007, it was back to the Gym for 4 weeks of indoor biking.... The weather finally broke here in southwest Ohio on 9 March and I got in a 16.5 mile ride. Since then I've squeezed in 4 more road rides and 2 gym bike sessions. And so it begins....

My 2006 biking season was great! My total miles for the year, from Jan to Nov 2006, was 1,775 miles. I did this in 164 hours for an average miles per hour of 10.85.

My 2005 biking season was a little less, only 1,491 miles.