My Training
Download Altitude gain template
Front and rear of my trainer setup. The cycle computer, a low end Cateye has calories counter. I jury rig it to mount on the top tube. A longer cable is available for about 12 dollars more. I find this location better for training. Note DVD player in the front touring bag.
3 mile training loop in Cheltenham at home.
Map and profile of Moorestown to Long Beach Island
Phila, Palmyra, Marlton, Camden Phila. Pink line is the gps generate route. Yellow line is my track , actually ride. At the fork just past Rt 130, I decided to take Lenola Rd instead of Church Road. ( Now I realize that the other Church is Church Street.) I found that Lenola dead ends at the Moorestown Mall. Then I asked the gps to return to the route, follow the yellow line over and under the turnpike and I 295.
Top left to right, Sandal with verco extensions to accommodate layers of socks next, Metalrized sock, next Coolmax sock, next wool sock, next spaceage wool blended with micro fibers, next bottom of seal skin cut from the next, full seal skin sock. The full sock don't allow moisture to escape. The bootie allow moisture to wick up the Coolmax and wool. Bottom is a metalizes glove, next Pair of shooter gloves and Balacavas. My body is cover with a thermal top, fleeces jersey, wind jacket and wool tights, Wind pants if below 30 degrees.
20 mile loop with about 1000 feet altitude gain. From Ashborne and Rolling Green Rds in Cheltenham to Masion Mill Park.
I increase my average some what by riding faster on the flats, continues pedaling on the downhill and spinning up the hills. I rode the BCP century, leaving from home to a peak of 14 mph finishing 116 miles at 12.2 mph. However, I began to feel pain in my knees. I reverted to my riding style of coasting down hills and power pedaling uphill pulling up on the handle bar. Searching the web for information on my style of riding, which I enjoy, low speed and long distances. I found a method that is similar; fartlek training. This method uses more attention to maximum speed than I do, you may sprint from one lamp pole to another, or up a hill but you stop when you want and recover. keeping the ride is enjoyable seems to be the goal,. Another link to farlek training Swedish for "speed play". The opposite of farlek training and most athletes train this way, is VO2 MAX training
October 1, 05 Mums mountain.
October 15 mums ride.
Leaving the bicycle path and bypass Barring Hill Road going up hill To Hart Ln. From Station Ave. Right to Hector St. Left @T to Cedar Grove St. Right to Joshua Rd. Right to Copper Beech Dr. Left to stay on Copper Beech Dr. Left. @T to Scarlet Oak Dr, Right. @T to Pear Tree Ln. Left @T to Chinaberry Dr. Right to Cherrydale Dr. Left. to Hart Ln. Cross Ridge Becomes Church Rd.
Centuries ride from homes in clock fashion.