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Training objective: recovery ride with the cadence between 80-100 cadence rpm’s for 45 minutes
Picked up the bike from the guys at Ride Life George (just did a minor service and changed the front tire back to tubeless), then went to Ischen Stopforth for a bike fitting. Made a few adjustments: moved the cleats back a bit, changed to a Specialized Power Saddle, dropped the front stem as far as it would go, changed over to some Thomson Carbon Cross Country Flat (5 mm drop and 8° back sweep) handle bars, and changed grips.
Did the little recovery ride, and when I got home I noticed a funny noise – sure enough, there was a sharp barb caught in the front tire, causing a small leak. I spun the tire so the puncture was at the bottom and, of course, the Stan’s Race Sealant plugged it immediately. These little thorns are notorious, particularly along the jeep track sections of the Attakwas race – they are three-pronged, so they lie on the ground on two feet with their spike sticking up, just waiting for your tire to hit! :)
By: | Richard Sambolec - OutFront.cc |
Started in: | The Island, Western Cape, ZA |
Distance: | 17,7 km |
Selected: | 17,7 km |
Elevation: | + 122 / - 127 m |
Moving Time: | 00:47:18 |
Page Views: | 28 |
Departed: | 19 dic 2017 17:48 |
Starts in: | The Island, Western Cape, ZA |
Distance: | 17,7 km |
Selected distance: | 17,7 km |
Elevation: | + 122 / - 127 m |
Max Grade: | |
Avg Grade | |
Cat | |
FIETS | |
VAM | |
Ascent time | |
Descent time | |
Total Duration: | 00:48:36 |
Selection Duration: | 2916 |
Moving Time: | 00:47:18 |
Selection Moving Time: | 00:47:18 |
Stopped Time: | 00:01:18 |
Calories: | 0 |
Max Speed: | 51,4 kph |
Avg Speed: | 22,4 kph |
Pace: | 00:02:45 |
Moving Pace: | 00:02:40 |
Max Cadence: | 120 rpm |
Min Cadence: | 21 rpm |
Avg Cadence: | 89 rpm |
Max HR: | 128 bpm |
Min HR: | 83 bpm |
Avg HR: | 114 bpm |
Best format for turn-by-turn directions on modern Garmin Edge Devices
Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.
Useful for uploading your activity to another service, keeping records on your own computer etc.
Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.
Ride this route frequently? Select the ride (or a section of it) in the elevation profile and create a segment to compare your ride performance against yourself (and others).
Estimated Time shows a prediction of how long it would take you to ride a given route. This number is based on your recent riding history, and represents an estimate of moving time. Each time you upload a new ride, your Estimated Time profile will adjust to reflect your most recent riding. Only rides exceeding 10 miles (16 km) will affect these estimates.
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