Penticton Cycling

Bike Penticton
Penticton and Area Cycling Association

Going for a ride

This is a picture of me out on my bike.

With a few biggish rides recently, i’m slowly piling on the kilometres. Slowly picking up speed as i get fitness into the legs. After about 500kms of slow riding, ill look to start interval training to find some real speed. I am roughly half way there at 249 kilometres on this new bike.

19th December

Went for a long ride out to Jindera, suffered greatly on this long ride, i ran out of energy. No breakfast and no food on the road. Notice the heart rate compared to the other rides and over a longer time and distance.

DST = 60 km
MXS = 51.5 kph
AVS = 21.2 kph
Tm = 2 hr 52 min

AVG HR = 153 bpm (76% of Max HR)

23rd December

DST = 35.173 km
MXS = 42.4 kph
AVS =22.3 kph
Tm = 1 hr 34

AVG HR =132 bpm (66% of MHR)

26th December

DST = 30.549 km
MXS = 48.9 kph
AVS = 20.2
TM = 1 hr 30.47

AVG HR = 130 (65% of MHR)

27th December

DST = 44.036
MXS = 40.8 kph
AVS = 23.1 kph
TM = 1 hr 54 min

How not to celebrate a cycling victory

Some arent meant to be naked

Nice Bike, bet it goes fast..

Cycling naked, would you do it?? Ive never tried it but theres always a first time for everything. Maybe one day ill join a ride naked day and ride with the masses.

Albury

Very cool video from some kids in Albury. Very nice editing in the video. Check it out.

 

More Lance

Lance Armstrong

Lance Armstrong wallpaper

For some inspiration to work out harder.

Lance Selling Blackberries

Riding

Yesterdays ride was a casual ride mainly for a photo session with a hill that tested the legs. Todays ride was a bit different with a ten minute session at over 80% of max heart rate. It was quite a good effort to stretch the legs and test the fitness. A few more sessions of that should see the fitness jump right up.

Todays Ride

33 kilometers

Average speed – 23 kph

Time 1 hour and 28 minutes

While out on the road i met up with a guy who i rode with on the way back. A nice chap who is a teacher. He saw my Canada jersey so we had plenty to chat about on the ride back into town. With our cycling and travel we had plenty to keep the conversation flowing. He spent a year in the French Alps and found the lifestyle very relaxing compared to here. He said that the French seemed to endulge in a lot of things but moderately where as the Australians tend to choose one or two things and do it intensely. A very good point to ponder.

Basic

DST = 11.715 km

MXS = 42.1 kph

AVS = 19.7 kph

Tm = 35m 45

 

HR

TM = 49 minutes

AVG – 148 bpm

Good workout

Road today out to Bowna thinking i’d take it easy for 3-4 hours. Nope, didn’t happen. Sister called to ask if i could babysit so i sprinted back into town for about 20 minutes and completely wasted my legs, good workout though. Felt good to be at such a high pace with little training so far, i can see with a few more weeks in the legs, my speed is going to be the highest its ever been. 40 kph here i come!!!
DST – 46.509 km
MXS- 45.9 kph
AVS- 22.2 kph
TM- 2 hrs 05.57

I didnt get to keep the HR entries because of babysitting but the HR was pretty high after the 20 minutes of sprinting on the easy ride . Was an average of around 160 for easy riding. That shows my fitness isn’t at its best yet cos im still taking a fair while to recover.
Checking my HR the morning after and the HR is pretty high for sitting at the computer, best i take an easy ride or the day off. I might just do some weights instead.

Spin Spin Spin

Todays ride was a little easy with mainly 2nd gear spinning. A litle bit of calf pain from the speed but with time the muscles should become use to it.

DST- 21.911 kms
MXS- 39.9 kph
AVS- 20.2 kph
Tm- 1 hour 05.03

HR
Tm- 1 hr 12
AVG- 139 bpm
Max - 179bpm

Road Ride

Back on the road today and no major trouble, just casually road around, will be interesting to see the HR info. Spent a little bit of time on the mountain bike the past week with riding to my sisters.

DST – 31.811 kms
MXS – 33.6 kph
AVS – 22.6 kph
Time – 1 hr 24.35

HR
Time – 1 hour 28
AVG – 143 bpm
Max –212 bpm

Looking at the data, i put out a few kilometres which is great, the average speed was a little low but that will pick up with time on the bike. The Average HR was perfectly where i wanted it. I didnt want it too high. It was in the aerobic zone, my aerobic zone is 140-160 bpm which is great.

And it starts again

Ok so here i go again on one of my training schedules. I will see how long i last this time. I’m not going to set my self a task of training per se but rather to just get out and enjoy the weather and the bike ride for what it is. I’m not going to force myself, if i feel like a ride, i will, if i dont, i wont. Simple, i think by working on this, i wont tire myself out with boredom or over training,i will see how i go. Well anyway, todays ride was good. I tested out the legs with some simple hills and a couple of sprints. The legs feel sore from lack of work.

Ok so again i punctured today and i remember last few rides having issues with tires. So i will see how i go about finding some decent tires for the season ahead. They do really give you a headache. I didnt even bother to stop and change the flat. I rode home on it flat which isnt the best idea but you know how it is.

DST – 16.720 kms
MXS – 42.5 kms
AVS – 23.7 kph
Time – 42 mins 27 sec

HR
46 mins 43 seconds
AVG HR – 152 bpm
Max – 220bpm (lol im guessing interference from somewhere haha) or im very unfit lol

Ride Time

So decided to go to the library today and took the mountain bike. Wanting to spend some time on the bike i took off to the Lavington Library which is the furthest of the two libraries i have to choose from. I am pretty happy with how the fitness is coming along. More time in the saddle is more fitness. Sundays Ride really increased my fitness levels. Another couple of big rides should see the fitness going pretty well.

As for the books i borrowed, Ian Flemings "From Russia with Love" and "For your eyes Only".

Heart Rate

Time = 53 minutes 09
Average HR = 129 bpm
Max HR = 172 bpm

Long Ride

Feeling quite fatigued tonight as i write this. A fairly good ride with some suffering up the hills. I went through Jindera, up over Jindera gap which is almost 2 kilometres of up hill with a very severe kicker at the end. I struggled the last section and had to have a breather at the top.

A long decent follows into Jindera and then its a transition across country to Table Top which is fairly flat. After Table Top i went up Bowna Hill which i practice on. After the big hill and the distance i had covered, i didnt have the energy to fly up Bowna Hill. I rode it at tempo. And then it was all the way back home on the usual training route.

DST = 54.835 kilometres

MXS = 56.1 KPH

AVS = 22.7 kph

Time = 2 Hours 24 minutes 54 seconds

 

Heart Rate

Time = 2 hours 33 minutes

Average = 165 bpm

Max = 198 bpm

 

Looking at my Heart Rate, it was a fairly intense ride. It felt comfortable but the average of 165 bpm is fairly high. No wonder i feel fatigued. Going to suffer for a few days. And the maximum is pretty high too. That was probably done on Jindera Gap on the sharp kicker at the end.

Hill Climb

Took a ride up Bowna Hill today. Its roughly 1.5 kilometres at a slight incline and a sharp kick at the very end. It's a very good tester for fitness. I love riding it as it allows me to find threshold and hold that for at least 5 minutes. It always gives me a buzz  as i hit the otherside and glide down.

Distance 41.430 kilometres

Maximum- 39.8 kph

AVS - 23.4 kph

Time - 1 hour 46 minutes 14

 

HR

1 hour 54 minutes

Average = 154 bpm

Maximum = 188 bpm

Easy Ride

As the title says, todays ride was pretty easy. I took it pretty easy for most of it and was bored on the way home and was feeling pretty comfortable and decided to pick the pace up a fair bit and sat at threshold for 8 minutes or so. It felt great, the legs were burning, the lungs were feeling good. Thats the feeling i love. For todays ride i rode out half way to bowna and turned around.

Actually looking at the Heart rate numbers i am quite surprised the average was fairly high. I must have pushed it harder then i thought.

Bad news for today though is i punctured about 2 kilometres from home so had to walk home. I got glass into my wheel. I will work on making my tyres puncture proof this weekend. Kind of pissed off about the puncture but ill get over it. My average speed is low because of it.

Distance = 29.141 bpm

MXS = 38.8 kph

AVS = 21.8

Tm = 1 hr 20.27

 

HR

Time= 1 hour 25 minutes

Avg = 147 bpm

Maximum = 183 bpm

Bowna Hill

Took a ride out to Bowna Hill and kept a steady pace. No real workouts just riding for fitness to get the legs feeling good. The pace was starting to pick up a bit at the end of the ride. I am lacking in speed at the moment but it will come back eventually and i will then be able to try  to increase the speed to the fastest i have ever.

Distance = 38.431 kilometres

Maximum = 44.1 kph

Average speed = 23.3 kph

Time = 1 hour 39 minutes

 

HR

Time = 1 hour 47 minutes

Average = 148 bpm

Max = 181 bpm

Ride out to Bowna

A nice day for a ride out to Bowna today, sun was shining, didnt hear the birds chirping though as i had the mp3 cranking LOL. Spent most of the time cruising around with a 5 minute ride at tempo. I also added a sprint at the end and reached about 34 kph. I will add some sprint training soon. I will see if i can outsprint everyone this summer season.

DST =25.2 kilometres

MXS = 38.5 kph

AVG = 23.3 kph

TM= 1 hr 05 04

Hume and Hovell Walking Track

I went and discovered where the Walking tracks went. Well a walking track, I'm sure there are plenty others, i just have to find them. Todays ride was pretty intense especially when i went over the hill. I rode part way up the hill but had to walk the rest pushing my bike because it was getting tough. Photos of my little expedition are on facebook, in the Albury Photo album. As you can see from the numbers below, it was pretty intense considering that i spent at least 40 minutes just casually riding around. The rest of the ride would have been spent with a really high heart rate. This is definitely the hardest workout i've done in a long time. I really enjoyed it today.

http://en.wikipedia.org/wiki/Hume_and_Hovell_expedition

In 1824 the Governor of New South Wales, Sir Thomas Brisbane, commissioned Hamilton Hume and former Royal Navy Captain William Hovell to lead an expedition to find new grazing land in the south of the colony, and also to find an answer to the mystery of where New South Wales's western rivers flowed.

 

Time = 1 hour 25 minutes

Average = 156 bpm

Maximum = 196 bpm

Lance Armstrong

stage17andPedro.MP4 -- powered by http://www.livestrong.com

Walk walk walk

Plenty of walking today, at least 2.5 hours of walking. Went to the market then walking around stores. Mainly to get my legs use to walking and the feet. Bought my neice 4 cute little bibs for $5.

Physical day today

Having spent several hours climbing up and down a ladder getting onto the roof of my job, i got home and went for a 25 minute walk to the shopping centre. After dinner i then hopped on the bike and rode. I mixed it up a bit to break up boredom doing 5 minutes of the hardest gear at about 160bpm, i did another 5 minutes of fast pedal where i could pedal as fast as i could without bouncing and the rest of the time was spent at around 160 bpm for 10 minute intervals.

Time = 1 hr 5 minutes

Average = 146 bpm

Max = 175 bpm

Walk

Walked to the Post office today which took roughly 30 minutes round trip. I guess i can count that as a form of exercise. Better then driving so thats a bonus.

Oh thank goodness for motivation

Feeling tired all day long, today was one of those days in which you would normally say nah forget it, i don't feel like exercising today, i'll make up for it tomorrow. Well with the help from a friend i rode for an hour with 2 sets of 4 minutes thrown in. The majority was pretty low workout heart rate but the 4 minute intervals were based around 1 minute slowly build up heart rate and 3 minutes of approximately 170 bpm. It was a good workout for the legs which are feeling quite good right now.

Time = 1 hr 06

Average = 132 bpm

Max = 173 bpm

I am very thankful for the motivation i've always needed.

Still indoors

A good ride tonight with a little motivation and help from a wonderful friend. Rode with her which was good for the company and motivation which kept me going. :-)
Tried to see where my fitness is at with an Eight minute work out slowly building up the intensity. Started at around 160 bpm and slowly increased the pressure till i got to 195 which i sat at for approximately 45 seconds if that. Majority of time was spent aerobically building my base fitness.

Time 1 hour and 2 minutes
Average Hr = 145 bpm
Max Hr - 195 bpm

Still indoors

Riding indoors again and spent a good half an hour riding. I did a 5 minute section at around 160 bpm. The fitness isn't there yet for the 20 minute intervals at that rate but i will back to them. They were some of my favorites for building my fitness. 20 minute intervals times 2 with a 10 minute rest in between.

time = 34 minutes 21 seconds
Average bpm = 132
Max HR = 164 bpm

Indoor and enjoying it

I havent ridden since the double puncture and today with some motivation i hopped on the indoor trainer and rode. I don't usually like to ride on the indoor trainer but i did today, it was good. i rode for 3/4 of an hour with the heart rate monitor on and at least another 10 minutes before i put the monitor on.

Time 43 minutes 46
Average bpm = 126
Max = 166


I'll do another session tomorrow to get some fitness happening. Watch out California, here i come!!!

Another day

Another Bike ride, well if you can call it that. All was going well until i hit a little hurdle. Two punctures and a long walk home. :-( Riding in the wet adds another hazard to riding. Being more slippery and riding at speed and on slick tires, you have to be careful of white painted sections on roads, patches of leaves on sections of roads which can all make your tires slip out from underneath you. Wet tires also allow punctures to happen more often as the tires get wet which loosens the rubber a bit allowing glass to penetrate more easily. I unfortunately hit several peices of glass and had to walk home in my cycling shoes. Tap tap tap all the way home.

DST = 11.233 kms
MXS = 29.2kph
AVS = 16.9 kph
time = 39 minutes 53

Heart Rate
time = 55 minutes
Average 130 bpm
Max 169 bpm

Bike Ride

Today i went out for a bike ride out to Bowna Hill and returned. It was overcast but not raining and by the time i got back it was raining. I'm very glad i brang my winter gear. Waterproof boot covers would be nice to keep the rain out of my shoes and maybe water proof gloves. Other then that, i was pretty well protected from the cold wet rain. I love the way the rain feels on my face as it trickles down my skin. Brings you back down to reality when your out alone on your bike, cold, wet and struggling for air, still wanting to ride on.
DST = 35.088 km
MXS = 34.7 kph
AVS = 23 kph
Tm = 1 hour 31 minutes 26

Heart Rate
1 hour 58 minutes
Average = 154 bpm
Max = 186 bpm

Run

Went for an early morning run at about 6.20am. Kind of cold and Dean st(Albury's Main Street) was looking good this morning. All the fairy lights in the trees glowing. I will have to get some photos. Mostly walked with running thrown in around it.

Heart Rate Average - 116 bpm
Maxiumum HR - 189 bpm
Time - 41 minutes 49 seconds.

Weight Session

No walk or run tonight but 30 minutes of weights. Mainly worked on my arms and shoulders with lots of rotations. 2.5kg (5.5lbs) on each arm just working on toning the muscles. Also threw in some pushups and some abdominal work with around 60 situps.

Back to walking

Took the dog for a walk today for about 30 minutes and did a bit of running. A little too tired to do much more tonight. But its better then nothing. Hoping to get some good workouts done in the next few days.

Bowna

I rode out to Bowna today, my first time in a while. I rode just out past the Kinross Pub, an old woolshed that has been turned into a Pub. The legs are feeling ok. My head was splitting this morning from a very severe headache. I woke up this morning sweating so i think i was severely dehydrated. I drank a fair bit of fluids and took some paracetemol which helped. I am making sure to drink plenty of water.

DST= 24.309 km
MXS = 42.1 kph
AVS = 23.6kph
Time = 1 hr 01 :57

Average heart rate =141 bpm
Max HR = 186 bpm
Time = 1 hr 13

Riding

Gosh i've been so lazy, no wonder im getting fat. I went for a 40 minute ride today, just on the old steel bike. I went down to the river to just take some photos. It's not much but at least i was out and about. I know i want to pick it up a bit. I just need the motivation. COME ON!!! DO IT!!

Dog Walker, Texas Ranger

No cycling today, but i did take the dog for a walk for 30 minutes just for a bit of fitness. Its not as good as a bike ride but its better then nothing.
Walking past a yard with two dogs that come flying out at us, my dog Jessie, got frightened and ran away lol. Lucky for him, the fence stopped the two dogs from going any further. He acts brave but is just a big pussy cat.

Yeah ive been lazy

My first ride in a while. Someone needs to kick my ass. Get me out on that bike.
Today i rode for 50 minutes on my old steel bike. Hell its heavy. So im riding around town, this old steel bike under me, my legs are burning, my lungs are going to burst and im telling myself, push, push, push, so i push harder on those pedals. The legs are really aching now, the lungs desperate for air, the mouth open trying to suck in the air. I keep on pushing till i cant hold it any longer, so i push, push, push and i keep on going. Its hurting but i love it. Theres something about the hurting that i love. Its an adrenaline when your pushing your limits. PUSH PUSH PUSH!!!

Enjoying the Weather

Today i took the old steel bike for a ride around and i just rode around enjoying the sun and taking photos. I will post them up somewhere. Edit: I posted some on Facebook. And the rest i don't know what i will do with yet.

Time: 47 minutes and seven seconds
Average Heart Rate : 112 beats per minute
This is probably a bit low to get any use from it but oh well, better then sitting at home. I just enjoyed the weather. I'll get it a bit Higher next time.

Max Hear Rate : 146 bpm

More Black

Nice Bike

Poor Kid

Black Bikes

Today i spent some more time on the mountain bike for just a bit of commuting. Spent roughly 40 minutes out on the bike today. Riding around town on it is ok but it does have some drive train issues i need to work out. It does its job though. I also took the old steel bike out and have plans to fix her up. I want to turn her into a black ninja bike, haha. I just need to practice my Ninja Skills.

I'm looking for ideas for my bike so here are some examples of black bikes.

Ride Ride Ride

For todays effort, i rode for approximately an hour on my mountain bike mainly for commuting to my sisters place. I took the mountain bike as i knew it was slower then the road bike and required much more effort. The harder my rides are and the more time i spend on my bike, the fitter i will become.
With the inspiration of a book i am reading "Mat Hoffman - Testimony - The Ride of my Life" and also a Youtube Video, i ended up at the skate park for a little ride around. My first ever time at a skate park. It's a different feeling with a concrete bunker around you. The fear of falling is something i have to get out of my head so i can ride for fun.

Maybe i'll get out again this afternoon. Just because its fun!!!

Inspired Bicycles

I'm Putting this here as it is quite inspiring to me. When i see this, it just makes me want to ride, so thats what im going to do.





The music is quite nice as well. It is by The Band of Horses and the song is called "The Funeral". Have a Listen.

Getting Fit

A nice day for a ride after a few days of rain. There wasn't really any wind, well not any that i can remember, i was too worried about my legs. The legs are feeling ok, not to sore, its just the aerobic fitness that is suffering a bit. Over the next couple of weeks, i will be working on my base fitness again. Just getting myself use to training again. Today, i didn't take to much note of my heart rate but when i did, it was sitting pretty high at around 160-170. It wasn't really a suffer fest but it did feel tough.

DST = 22.497 KM
Max Speed (MXS) = 40.1 kph
Average Speed = 22.9 kph
Time = 59 minutes 04 seconds

Heart Rate
Avg = 141 bpm
Max = 184 bpm