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Training objective: 2-3 hour hard ride with a lot of hills and the heart rate at 145-165 bpm's. The last 45 minutes as hard as possible.
Phew - hard one. I didn't get cadence guidance for this one, but I focused on keeping it between 75-85 rpm's, except for the flats where I was a pushing it at ~95 rpm's and a the descents, of course.
Very hot first 90 minutes - sweat was coming off in buckets (and occasionally stopping the Garmin). I probably pushed too hard from the start as I nearly bonked at the 2 hour mark - fuel felt really low at 1 hour 40 minutes (I took food and fluids with but had a hard time refueling as much as I should have while riding nearly full-out). Cheated a bit and stopped for a couple of minutes at the Ruiterbos Plaaswinkel (2 hour mark) for a Coke and ate half a sandwich. Then back on the bike only to come across a phone in the middle of the road nearly identical to mine. Screen is totally cracked but will look at flybys to see if perhaps a fellow cyclist lost it.
Very strong wind against for the last 20 km or so. Boy am I pooped!
New Assos T.Equipe S7's are great - except now that I no longer feel saddle pain, I'm aware of all of the other aches! :)
By: | Richard Sambolec - OutFront.cc |
Started in: | The Island, Western Cape, ZA |
Distance: | 78,2 km |
Selected: | 78,2 km |
Elevation: | + 1183 / - 1161 m |
Moving Time: | 03:24:32 |
Page Views: | 26 |
Departed: | 08.04.2017, 10:12 |
Starts in: | The Island, Western Cape, ZA |
Distance: | 78,2 km |
Selected distance: | 78,2 km |
Elevation: | + 1183 / - 1161 m |
Max Grade: | |
Avg Grade | |
Cat | |
FIETS | |
VAM | |
Ascent time | |
Descent time | |
Total Duration: | 03:34:28 |
Selection Duration: | 12868 |
Moving Time: | 03:24:32 |
Selection Moving Time: | 03:24:32 |
Stopped Time: | 00:09:56 |
Calories: | 0 |
Max Speed: | 74,7 kph |
Avg Speed: | 22,9 kph |
Pace: | 00:02:44 |
Moving Pace: | 00:02:36 |
Max Cadence: | 149 rpm |
Min Cadence: | 19 rpm |
Avg Cadence: | 81 rpm |
Max HR: | 173 bpm |
Min HR: | 113 bpm |
Avg HR: | 154 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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