Middletown-Berlin Ride... by scott_t_ct at Garmin Connect - Details

Middletown-Berlin Ride... by scott_t_ct at Garmin Connect - Details

This is a modified ride through Middletown, similar to the ride to Lymann, but went around through East Berlin instead. Took the last couple of miles to ride easy to burn some lactate, as I added an additional HARD loop through Cromwell while waiting for my brother Nick at the shop. It was like doing double sessions - Hill ride with a sprint at the end...


My knees hurt a bit now, but I am enjoying the fatigue as apposed to lack there of...Although it was somewhat slower today, allot more hill here, and got lost and took a detour up a steep hill loop around a neighborhood at the top of the Middletown climb, just what I needed...
 
Walk/Ran this morning using my new Garmin FR60 HR Monitor.  I cannot upload that data yet, as I am waiting for the USB Ant+ Stick to come in. 

Into Mass...

Yesterday afternoon, right after work, I road the Farmington Canal Trail up to Mass from Avon, about 28 miles or so.  Before the ride I had to adjust the seat AGAIN!  Might need a new style of seat post...this 3T doesn't seam to hold my weight.  Really a great ride, for a trail.  I much prefer the road, but this ride was nice after the hard ride with Tom on Sunday.  A bit longer, and more aerobic base building.  I left the Open Pro's on for the end of the season, knowing that my new bike will require my Dura Ace wheels.  They were great on the flats, and the Ultegra Hubs spun nicely, but were noticeably harder to maintain a spin or cadence over time.  That is another great summer ride, with most of the ride being in tree cover.  I tried to concentrate on proper posture and pedal stroke, when I remembered.  It is getting easier to hold positions as I get stronger in the core from Cynergy Class.  Bring me back again to Cynergy tonight.

After riding I went to a Tai Restaurant for dinner, and had noddles and crispy chicken...Not impressed.  Probably will not be back there, but who knows. 

Following dinner I went to Harbour Freight to get a 1/4 to 3/8 female to male adapter for my torque wrench so I can build my bike when it comes.  My brother Nick would never leave this place.  I bought a new Allen Socket Set in Metric, the converter, a set of Pen Magnets, and a Hand Blower for cleaning between brakes, derailleurs, bottom bracket, and crank. It all cost 20 bucks, total.  I will be back, as they were closing when I left, and could have spent hours looking around.

Tonight I am going to go to Spin and Cynergy classes.  I am going to class CC to see if Dan, Dave or Saunder are going to attend, as I have gotten them free passes to try it out.  I am hoping this will convince them that we need Monday Night workouts at RH.

Nick is excited about building his bike, about like I was my first time through.  It gets addictive.  Love doing the research myself, so actually completing the bike is somewhat of a let down.  So this time I have left parts to replace so I can upgrade and continue the fun.

Parts and Workout.

Well I didn't quite get to ride two rides, but went to the extra cynergy class, and then road about 18 with another member from the class.  We did my 2 shops ride and stopped by to visit my frame,,,again. The wind was tough today, but felt strong on the hills.  Really pushed the last 6 miles back to HealthTrax.  By then my legs were rubber, so I sent Nick a text saying I was out for the afternoon ride. 
Bought a new front derraellier, a 7900 Dura Ace Braze On model that fits the new frame.  I have a 7900 but it is a clamp on model, that would not work with the Cervelo.  Only 89 bucks with free shipping, so no biggy.  Also bought new handlebars, 3T Ergo Pro.  NICE!
Got home and am making Diablo Sause with Garlic Chicken Sausage...Nice!  Have to put the pasta in the water...Ciao.

New Bike Build and possibly two rides today...NICE!

Yesterday was so windy I went to spin class at the gym. Great workout, and a different one, very good for the body.  Also lifted on circuit and a bit of abs.  In class, my Cynergy mait, Tom, said he wanted to go for a ride today after a special Breast Cancer awareness Class at HealthTrax at 9:30, so I am going to take him on my two shops ride.  Then at 3pm I will be going out to my brothers to ride the hills of Marlborough, again.  Although I do not like hills, not even a little, I really enjoy riding with Nick, so there is a trade-off.  We have a lot to talk about today, new frames, what saddle, handlebars, brakes...and so on.  Should be fun, if not tiring.


CERVELO R3 2010 Frameset - NICE!

 Just a peak at my frame.

With mostly Dura Ace parts this should make me real fast!...:)  "The bike does not make the rider", too bad.
Bought a pair of stainless steel SpeedPlay Zero Pedals, a 3T handlebar shallow reach, and will buy the 3T stem to go with it, once I know the proper length to order.  Also, have to purchase a bottom bracket, and brakes.  Right now I am looking at the 6750 Ultegra Crank, and 6600g brakes, but could be swayed toward dura ace in both spots given the RIGHT Price.  Will most likely switch them out over time.  Have an offer on a pair of 6600 brakes and 6750 crank so we will see what we will see.  Having a great time shopping and researching though.

Hills of Marlborough..25 miles

Yesterday, Nick and I road out in Marlborough, through Hebron and Colchester and then back to Marlborough, about 25 miles of hills.  It took me a good 10 miles to get all the crap out of my lungs, as the polen count must have been high.  Once we got into Hebron, we took off, doing around 25 down rt 85.  We road back the back side and back up where Nick usual leave me to ride up a tough hill.  I decided to give it a try.  Took it really slowly, and did fine.  We then cruised up the tough little hill just south of town, and back to his house.  The dura-ace wheel were very stiff and I could definitely tell the difference on the hills, standing especially.
Nick and I went back to the barn and smoke a Diesel with some scotch, pretty good combo.  Not a smoke I would buy again, but decent. 
I came home to my homemade soup and a ham sandwich...NICE!  I had made the soup in the AM after buying a 10 pound lot of chicken at D&D.  They sell 10lb lots of boneless skinless chicken breast for a great price.  I always cut it into strips and freeze it in seperate 4-6 once packages for stir fry or to have chicken in my salad or pasta dishes.  I use the trimmings to make soup.  Yummy!  I also bought a 5 pound lot of hot pepper and spinach chicken sausage....awesome!
Today I am making my 3 bean chilli with ground turkey.  NICE!  I will then freeze that in small containers for starter sause mix, or just to have chilli over rice for dinner. 
Going for a long recovery ride today before the games.  Yesterday's hard ride must be avenged.

CC Group Ride in RH...28 miles at 14.4mph

Easy group ride on the flats in Cromwell tonight, 28 miles about.  Road to the shop and back home after the ride.  The ride was a mixed ride of B and C riders, having to wait several times for slower rides, not stopping probably cost me about 2 mph.  This is the 2nd week without a cigar, and am feeling the added lung power in added peddle power.  This is a good thing.  I have vowed to only smoke cigars with my brother.  If that is the case, between the two of us, we should be done smoking our tally of cigars by 2040.  I have three humi's full, and he has two gigantic ones.  Cycling comes firs though as cigars smoknig is counter productive.  I really haven't missed it too much.  Only find myself craving one every now and again after dinner or in the truck driving to ECSU.  Mostly out of bordom, but sometimes out of pleasure. 
I am going to workout at ECSU after class tomorrow night, and take Friday as a rest day before riding with Nick on Saturday in the hills of Marlborough.

Two shops ride...hard.

22 miles in the books on a beautiful evening solo ride.  Road pretty hard most of the ride at about 16 mph.  Hard heavy winds coming in held me back some.  Stopped along the way to see Dave at CC to have him take out a shim in the right shoe, and it felt much better.  I also have been having trouble with my wind, but had no such trouble today.  I think it is due to pollen or spoor counts on humid days, in difference to today being winding and dry.  I enjoyed today's ride very much.  For some reason I enjoy my time along on the bike as much, if not more, than group rides, or even rides with my brother Nick.  I think it helps me clear my head, and gather my thoughts, getting ready for a new day.  Maybe it is because I always road alone, very seldom riding with anyone else.  Well whatever the reason, it is just great to be on the bike riding hard again with NO PAIN!  (Knock on wood). 
Tomorrow is a group ride in RH at CC at 5:30.  No Nick, so I think I will ride there early, and ride the B group ride, of course this depends upon how I feel tomorrow. 
Love to ride outside, and will do so as long as I can this fall, but I always have my backup plan...HealthTrax.
Chinese mixed veggies and white rice coming for dinner....to lazy to cook.

Recovery day at HealthTrax....

After creating an updated exercise plan, I decided to execute that plan by going to HealthTrax in Newington, because the weather was not going to allow me to ride in Middletown.  I did not know the schedule for spin or yoga classes on Monday, but apparently they begin later at 6 and 7 pm respectively.  I arrived at 4:15pm, so there was no way I was waiting around.  That said, I decided to get a quick ab and weight circuit in before hitting the hot tub to stretch.  I felt strong on the ab routine, but very weak on the upper body circuit having to drop at least 10 lbs on each station from last winter.  Most likely I will get that strength back quickly once I get back into the routine for a couple of weeks.  I need to adjust my time so that I arrive at HealthTrax early enough to get my ab and upper body circuit in before the spin class starts.  Most likely around 5:00pm or so.  Risky, as this gives me time to go home first...not good.  Maybe I'll just stay at school and work a bit their on Mondays before coming home...Ya that's it. 
Afterward I headed to the hot tub, which was shocked today, and I had to remove the cover.  I was quite stiff, after not having done any stretching for most of the summer.  It felt really good to get a full body stretch in, my legs said thank you.
Not too strenuous, but a good recovery day workout just the same.
Tomorrow - Spin at 4:30 and Cynergy at 5:40, just right for me to come straight from work.

Berlin Cycle training ride...22 miles...Moderate pace

After the long day yesterday at the Tour of Hartford, I wanted to get a ride in on my Tommaso.  So I went to Berlin Cycle and then down rt 99 in Cromwell to Old Wethersfield and back up Nott Street back home.  22 miles of varying intensities, but I was trying to keep the pace moderate, and my heart rate below 150.  Turns out I could not regulate intensity by heart rate, due to the fact that my HR monitor was not working properly again.  I think I need a new battery for it.  I kind of did intervals, or farklick training.  I work hard for a while then rest and recover, then work hard again.  All in all good workout.  Because it was so humid, I had a hard time breathing.  The polin and mold spour count must be pretty high.  My nose was runny the hole time.  I am sensitive to mold, so whenever the spour count is high I get like this, usually before and after raiin, or high humidity.
On another note, the tommaso is riding beautifully.  I can definitely tell the difference, and it is a joy to ride.  Now I have no excuses, top of the line components, now my only excuse is me!  I am good with that.
Making Spegettti with black bean burger sause...Nice!  The last of my peppers are in it too...Yummy!

RI ride and CC Newsletter...

Well I was able to get in about 70 miles this weekend, between a pre-ride marshall training for the Tour of Hartford next weekend, to my ride with Nick in RI.  I also plan a few miles this afternoon to check my new front D that Nick bought me, a change from Ultegra 6601 SL to Dura Ace 7900.  This one change will make me much 'Faster'...maybe.  Also noticed my rear D wasn't shifting well either, so adjusted that as well.  Both still might need some tweaking.  The new wheels are rolling fantastic, and even in the wind was able to average 17.3 mph for 30 miles yesterday with Nick...FAST for me.  My AvgExHR was 138 and MaxExHR was 159, which means I was near my anaerobic threshold for the entire ride.  It was a great ride, and a good workout.  I love those flat rides.  The whole ride was less than 1000ft of climb, nice!

Not sure if is the placebo effect, but I haven't had a cigar in 5 days, and feel good.  I was worried that smoking too much was effecting my respiration during exercise, leading to premature fatigue.  I am not sure yet how this will work, but couldn't hurt.

Cycling Concepts did me the honor of putting my story in their newsletter this month, so if you haven't read it, and would like to, here is the URL:
 http://myemail.constantcontact.com/Cycling-Concepts-E-News---Sept-2010.html?soid=1102839656125&aid=DAo1bctU1Hc

Those of you who have been following "The Thinning of a Fat Man" know the story and have lived the quest!....:)
Ate too much chinese food for lunch after mowing the lawn.  Need a nap now...

Tour de Hartford - PreRide for Marshalls...40 miles slowly

Thursday evening I received an email from one of the members of our wethersfield commuting group about needing marshalls for the "Tour De Hartford" next weekend, so I decided to sign up.  I will be working the 25 mile loop starting at Bushnell park.  Very slow going with all the lights and traffic, so I will be riding my Sirrus not my Tommaso.  I did ride my Tommaso today, and it's like riding a thoroughbred horse on a roundup.  The last part of our ride went through Keney park and down past Clark Elementary School in the north end where I taught during the 90's.  The area has changed quite a lot, with all new homes, no tenaments.  Most are two family dwellings and beautiful streets.  Much has changed.  We then took the river path from north to south and back up to Main St.  I left the group there and road back home via Maple Ave.  The whole trip was about 40 miles at around 11 mph or so.  A perfect pace for my Sirrus.  I think I will put on my old Open Pro's with Gatorskins for the ride next week, just to be sure.
I am starving as I did not have breakfast, and 3000 KCals are calling my name....Eat ME!

Bonk goes the weezle...

Road in Glastonbury with CC last night on my new Dura Ace 7850 wheels and "Bonk" I went.   Not because of the wheels though.  They were extremely smooth and quiet.  The spin up incredibly fast and require little effort to maintain speed, which will be a great thing on longer rides in less hilly torain.  The Glastonbury ride is extremely hilly, and everyone knows how much I LOVE HILLS.  Not to make excuses, but more to figure out why, and how to prevent it again, I reflect on the causes:
1. Extremely HOT and HUMID
2. Working after a long summer off
3. Mold spores were out in force, as I am allergic to mold and it effects my lung capacity.
4. Did not sleep well the night before and was up at 2:00 am after going to bed early.
5.  Smoking cigars on my way home before the ride.

Let's look at what I can effect:
1.  I cannot change the weather, so this is out.
2. Cannot stop working as biking costs big bucks.
3. Could take some medication to curb this prior to riding, but had to take pill and put chemicals in my body.
4.  Force myself to go back to bed
5.  Stop smoking prior to rides and keep it to once or twice a week.

So proper rest, and curbing my cigar smoking may help, but sometimes you just BONK.

CC Group Ride to Reservoir

Tonight my brother and I road with Cycling Concepts out of Rocky Hill to the New Britain Reservoir, 25 miles at 16 MPH, fast for me...I managed to stay with the group for most of the ride, except the very toughest hills.  I did manage to catch them on the flats, however the did "Wait" for me at the top of the hills.  Nick says it was just an excuse they used to rest, but I think he was just making me feel better. 
Before the ride, Dave put some pedal extenders on the bike to align my feet, knees and hips, so I could stay more round in my pedal stroke.  I have noticed a difference in my ability to maintain a higher cadence tonight on the hills. 
NIck broke away ahead of the group on the last bit of hills and finished a couple of minutes ahead of the rest.  His avg HR was 130 while mine was a bit higher at 136. 
We went to Michael Angelo's for whole wheat pasta and veggies in a red sauce after.  I had 3 miller lites.
Going out to Avon tomorrow to get my schedule and meet with my student teacher to look over the facilities, and talk about what we need to to for the first day of school on Wednesday next week. Afterward I am gong to ride the Farmington Canal Trail again.  Should be fun.

Rest and Rain

Good thing I road yesterday, as it will be raining for a few days.  After the Century yesterday, I need a couple of days off.  I am going to go to the gym to get in the HOT TUB to stretch.  Really don't feel to to bad anyway.  I had much more pain this winter during my early indoor workouts.  

Look forward to the rest, as this is my rest week on my training schedule.  I have to create a new plan for the next 12 weeks till winter this week.  Always looking toward the future helps eliminate over training, and re-laps.  I will be in maintenance mode till winter I think.  Been training hard all summer.  Bring my riding down to 3 days a week, with some alternative activities mixed in: Yoga, Weight Training, Swimming.  

First Bike Commute to Work...36 miles round trip!

So not being a regular work day, I decided to ride to work and back today to see how the trip played out.  I got on Google and drew a Bike Route, and then transposed that onto http://www.mapmyride.com/ .  The saved the file as a garmin file and uploaded to my Edge 305.  Went out about 10 this morning, and off I went.
Google took me through Hartford down New Britain Ave way, mostly side street which I had to do very slowly, probably less than 10 mph until Old After Farmington.  Then cut across West Hartford, and up Rt 4 to Talcott Notch Rd., Should call it Talcott Notch Hill Rd.  Then to Rt 10 in Farmington to Old Farms Rd to Rt 10 in Avon, and then to school.  17 miles or so. 
Really took my time going out, but pushed it coming back a bit.  When I got to West Hartford, I decided to go to Newington Cycle to see John and Jeff, my winter workout buddies, so I took South Main Street cut across to where Newington High is, and then up to Main Street where the shop is.  Hung out with John talking Celtcs for about 15 minutes, and then road UP Cedar Street Hill, slowly. I took my time, and really did not get too fatigued.  My HR stayed down below 150 and I just cruised up the hill.  Got home for a 36 mile Round Trip at about 14 mph or so.  It was probably more like 12 or 11 out and 15 or 16 coming home.  Three great rides in a row, and m legs feel great!  Not too much fatigue as compared to the beginning of the summer.  Will get to ride alot next week as we have training that starts at 8:30 am but gets out early at 2 pm...NICE!
When I got home, I dump some chilli in a sause pan, added a can of diced tomatoes, cooked up some whole wheat pasta, and am eating it now...Bye!

2nd group ride...Meriden Mountain...CC-RH..

Oh man...


Road out in RH group with CC last night...B. Went to Meriden Mountain, without the mountain for me. Tough, we were pushing 17 mph most of the way up hill going out...Man my lungs were burning. When we got to the break off point in the route, I went right to get home faster, and road by myself, I could not take that pace anymore. After a bit of recovery, I got back in a grove and made it home fine without being caught. My Garmin's battery was low and went out in  the middle of the ride, no data.  It also woould not give me my routes, weird. This morning I reinstalled software, and maps...Hope it worked. One of the hardest rides of the year for me. Most hills I felt great on, except the one going from the Berlin Bike Shop out to MM. Too steep for me to maintain any pace.
I need another winter of training to be able to handle the B group pace and maybe another 20 lbs or so.  This will come with time and DIET!  I want to take my time though, as trying to loose too much to quick will lead to muscle loss, not good.  The thing is, I do not need to ride with a group to enjoy cycling.  I guess I am a LONG WOLF.  I enjoy the ride at my own pace, out on the road by myself, as I always have and did.  Some people love the challenge of being pushed by others, not me.  I guess my days of ultra competitiveness are behind me.  Although I did not enjoy the slow pace of Tuesday night's ride either....I need a C+ or B- group maybe....Just need to get stronger on the hills...
As the season is getting short, my dream of having a new wheel set is being pushed back to this fall, or next spring.  I want to have it for the winter session to get the hubs ready for the road over the course of winter training.  I am looking at the Dura Ace 7850 sl or cl clincher rims.  I always have had dura ace, and want them badly.  Not that they will make all that much difference, as my wheels roll incredible now, but are very heavy, being 36 spoke wheels.  They could make a difference on the hills, but not enough to offsett my weight, which is the main goal here.  You know when you just want something, and no matter what anyone says you are going to have that thing...I want them...badly!

"getting better all the time" (Beatles)

CC Group Ride and Bike Fitting...

Today is a recovery day after last night's group ride out the Lymann Orchards.  I got dropped in middletown on the long hill between middletown and middlefield.  I then took a wrong turn leaving me out in the cold.  Keith, the shop owner was nice enough to ride back to me, as he and I road "smoothly" through middlefield.  Even though I got dropped, it was a great ride, and feel great today.  The ride was only about 25 miles, and that would be less than my normal ride anyway. 
Nick, Scott Sieka, and I went to Eli's afterward for beers and a chicken philly.  We literally waited 2 hours for dinner, and 45 minutes just to sit and get our first beer.  Paul Budney was suppose to meet us at Eli's but I did not see him, although the place was packed.  I was looking forward to see him and catching up on things.  On my was to eli's Boston's Don't Look Back was on the radio, Alice Cooper DJing.  I thought to myself, how ironic, but I couldn't help looking back as I listened to a song that was the staple of many a road trip...Riff. 
Today, I am getting re-fitted to my bike to fix an issue with the seat being too far back, and once again find my 'sweet' spot.  When I put the new seat post in, the rails clamps came loose and the seat shifted all the way back.  This caused me to push outward on the peddles, so I feel it in my hips and ass too much.  I need to be more on top of the peddles, which will give me more leverage, and better climbing.
Going out to Reggio to turn in some paperwork today.  I am going to try to go out on the bike route, and back to find a commuter lot to leave my truck in for my daily commute on bike.  No shower at work, but HealthTrax in Avon is across the street...NICE!

Small Gears are Spinning...

Today was a recovery day, so I just road to the shop and back using only small gear chain in the front. I also tried to keep the cadence up above 85 - 90 rpm's.  The ride was only 10 miles and my legs felt fresh, but it was hot and humid out there.  The ride provided me with a big sweat even though it was a short one.  At about 800 KCals it also provided me with enough of a calorie burn to eat my 3 bean chilli with rice this afternoon.  Yummy!
Tomorrow was going to be a big day, as I was suppose to get fitted to my bike again tomorrow, and go to ECSU to meet with my supervisor. However, CREC called and said I have Orientation tomorrow, so I had to reschedule my fitting appointment to Thursday, and my other to whenever.  Dave cheered when he thought I was going to cancel. 
The reason for the bike fit is that I bought a new seat post some time back, and the seat rails were not tightened down enough, and the seat slid back on the rails.  This caused a feeling of being almost recumbant on the back, and not over the peddles enough to get leverage on the hills.  I also feel that my fitness has improved and was to change my attach angle a bit.  This will allow me to spin longer on the hills without using my BIG ASS muscles, thus reducing fatigue, HOPEFULLY.  We shall see what the numbers say.
Also, tomorrow Nick wants to ride with CC out of RH, which is always such a joy for me...OUCH! Group rides are not my favorite thing to do anymore.  I like solitary rides at my own pace....a bit of a loner I think.  Mainly because I like a more relaxed pace, and longer rides.  They also HURT LESS.  Paul Budney, an HS and College Roomie is meeting us a Eli's in Middletown afterwards at about 8:30, so you are welcome to come join us for a beer or two.
After I shower, I am going to make chilli with rice (Turkey version). 

HOT RIDE, slow pace...

My ride today was mid day in the heat!  35 miles in an oven.  I could feel the road smoking under my tires.  Once at a stop light I thought I smelled rubber burning from my tires, but it was only the pavers down the road.  Stopped 3 times for water, and I carry two bottles, for those of us from Valley, that's 6 bottle of water in 35 miles, man. 
Came home a passed out, and then woke up with my legs swollen...A couple of Siera's fixed that though.
Well the buzzer on the stove is ringning telling me my pasta premavara is done!
Ciao.

Short slow recovery ride....

After my epic 75 mile ride to Essex yesterday, I road a slow recovery ride of 10 miles this morning to Cycling Concepts and back.  My legs feel loose but still a bit tired now though.  I kept looking at my HR and each time it was bellow 100 bt/min.  Just goes to show how ones body accommodates to exercise over time.
Full day off tomorrow, maybe, and then another long ride Monday.  My strategy of one hard/one recovery ride has worked so far this summer.  I feel fit and healthy.  Two more weeks of hard riding left before I go back to work, and I look forward to every moment.
When I stopped by Cycling Concepts in RH they were taking pictures for the "Ride for a Reason" wall.  I actually knew this before hand, and wore my CC Team Shirt.  Had my picture taken, and wrote a quick note: "To be Fit and Happy".  I really ride just to be on the Road.  I do not ride to be fast. I do not ride to climb hills.  I do not ride socially.  I ride because I love to ride.  I do not ride to get ready for an event or race, although I like to participate in them.  I ride to be fit, healthy and lean.  I really don't care if I am going 18 miles an hour or 12, I enjoy both types of riding.  Although I hate hills, I still enjoy the ride, just not the pain. 
Made a Tuna Sandwich for lunch, and will make 3 bean turkey chilli for dinner over pasta...Yum!