10 December 2011

Fall City on a single speed

First team ride for me in ages. And damn is it cold outside.

I met the 'boys' at the Leschi Starbucks (probably the most popular meeting spot for bike rides in all of Seattle) and off we went.

I was a wee bit concerned about the two climbs on the agenda today being on my single speed but it turns out I did fine.

All of us rode to the top of the Issaquah Plateau where I had to detour the group for a nature break at Caffe Ladro and then half of the bunch turned around to go home and it was just Greg K, Dean J, Aaron, Jessie and myself.

As we left the plateau the speed increased. At one point I was pretty much out of the saddle going as hard as I could just to stick to the wheel in front of me as we crested a small rise. Sheesh. So I promptly got to the front and slowed things down.

Descending down to Hwy 202 was fantastic. The roads were dry and we had zero issues with frost or ice. Nice. Coming back up the old Issaquah-Fall City road was a chore… I have done this just once in the past on this bike so know it was possible but I had to really muscle it on a couple of sections. It felt like I was in the gym! We cleared the first hill, descended a bit and then started the second, steeper section and suddenly Greg blew. As usual Dean was setting the pace and this time I resolved to see if I cold match it. I was out of the saddle the ENTIRE time but managed to stick with him and even ease past him as we hit the top. Not easy. And that was enough manning around for me!

Riding home from the plateau was nice and moderate. Just before crossing the I-90 floating bridge we passed some kids selling hot chocolate and Greg stopped but they were out! :(

I got in a few more sets on the leg press climbing Madrona and Union and it was nice to finally roll into our driveway. My legs were cooked.

Still, I got the nutrition right and my legs did not give out before I got home so a perfect ride really.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM - 2 bananas, apple sauce 2 scoops protein powder, walnuts, apple cider, water
7:00 AM - avocado, egg
Workout Food 1.5 large bottles each w/1 capsule of Endurolytes and 3 scoops Perpetuem, 2 gels
Time of Day 8:30 AM
Workout Type endurance and power
Weather low to mid 30s, mostly cloudy, dry, calm
Time 3:57
Distance 57 miles
Equipment Single Speed Bike
Clothing Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, short sleeve jersey, heavy long sleeve jersey, wind vest, Polypropylene gloves, OR Gripper gloves, cap
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