! h3. Training Group Health Seattle to Portland Bicycle Classic: Ride Information and Description. It’s getting close, here is last minute information on the STP. There is a rough training schedule on the stp site not bad to take a look the real issue is two fold that looks like this for the coming weeks one day “training”:http://www.cascade.org/EandR/stp/stp_mileage.cfm#one | Week Ending | Weekly | Wed |Fri | Sat | Sun | Getting to speed. That’s means doing the flying wheels century june 18th at a average of 15mph including stops. 15mph let’s you finish in 14 hours or so. And there is the really important issue of training your behind to sit on that saddle. This is a really long endurance ride so nows the time to experiment with nutrition. Many folks end up switching to new drinks, food etc and end up feeling sick during the ride. So here are some tips from the pros. First, don’t change what you are a eating in the last week. During the race in particular there are zillions of free goodies (really) so be careful not to chow down and then yuke it up later. Fwiw I’m settled down to cliff bars, hammergel and haven’t foudn the right electrolyte replacement yet but will experiment in the next week. h3. The course A couple of folks asked davema and I about this. We’ll actually try to ride the first 70 miles in the final long run before. Gives everyone confidence at least at the start. I’ll figure out the time but probably right after flying wheels and before the last week taper down. To summarize the scoop. The first 100 miles are the flattest you’ll ever see there is one hill before you get to the half way point. (Erik, I don’t know nyc well enough to know what’s analogous, but its like the nj turnpike from nyc to philly literally in terms of hills). The trick is not to go too fast that first 100. Many people fly thru at 85% max rate and then bonk the second half. It also has the most accidents as there is a tricky railroad crossing and also lots of people who have never run a paceline. It is also all about finding other groups to hookup with to create ever longer pacelines. Takes a while to find a group to tuck into. There is a big stop at centralia where folks rest and there is food. As a gadget geek it *the* opportunity to see the lastest in biking technology lying on the ground in the hundreds. More carbon fiber and titanium than the space shuttle has. The second half features rollers and most importantly the wind really picks up. This is where you get to see guys on $8k bikes who haven’t trained give up and are passed by folks on $600 schwinns. So if we grind it out at low heart rate and find a good larger group to paceline in it will be fine. The final 50 miles is actually the most deceiving part. You go over the longview bridges into oregon and think you are dne. In actually this is usually the hardest part. These last miles are down the columbia river (hey guys it is windsurfing capital of the US there) and it is typicaly late afternoon when winds are the strongest. So hopefully we have been saving energy till then. h3. Support Btw the ride is incredibly well supported. The gold wings motorcycle club runs the route with pumps and tubes. And every 20 miles or so there are stops and bike support. Also lots of small town folks with brownie sales etc. Folks are remarkably supportive of the event although there are always a few bad apples. h3. Food and drink etc. That being said I personally try to bring everything that I need. This includes food bars, gu, etc. Two tubes etc. Clothingwise hopefully it will be a good day. Most folks carry a light jacket. The temps should be mild in the 70s but we’ll see when we get there. The perfect weather btw is overcast, 60s and not no wind ironically.
| June 5 | 190 | 50 | | 110 | 30 |
| June 12 | 200 | 30 | 10 | 140 | 20 |
| June 19 | 210 | 40 | 20 | 100 | 50 |
| June 26 | 150 | 30 | | 80 | 40 |
| July 3 | 120 | 30 | | 80 | 40 |
| July 10 | 236 | 20 | 10 | 206 | Done! |
Archive for May, 2005
STP Information
Online Shopping
Folks ask me all the time where to buy things. Most of the good sites are indexed by google, so you just have to manually search them. Here are some of the ones that I use with comments:
* Local Bike Shop. Patronize these folks if you can but many times they just don’t stock all the wierd things that I need. They are a dying breed. In Seattle, I use “Montlake”:http://www.montlakebike.com/home.aspx for years. They are a great shop and very local, so support them. The other shop in town is “Gregg’s Cycles”:http://greggscycles.com. I particularly like hanging out at the Bellevue shop. Lots of hard core bikers there. But, if you can’t get it from them, then there is online
* http://www.wisecyclebuys.com/. These guys have low prices are a local shop that also sells online. I’ve had good success with them and their prices on FSA can’t be beat.
* “Lickton’s”:http://lickbike.com. They are a small shop in Chicago, but I love them. Bob Lickton is a great guy who is very busy. Now they even have online ordering.
* “Total Cycling”:http://totalcycling.com and “Sdeals”:http://sdeals.com. When the Euro was low, the prices from Europe were wonderful even with the extra shipping charge. Now, the prices are about the same as the US, so I use these folks less. Sdeals is really Steve and they mainly have tires. Again, prices are OK, but not great particularly when shipping is included.
* “Bike Tires Direct”:http://biketiresdirect.com. They have good prices on tires, but also lots of other stuff now.
* “La Bicicletta”:http://www.labicicletta.com/. These guys are in Niagara falsl and have good prices on certain things. Tires for instance.
And then there are the big guys:
* “Excel Sports”:http://excelsports.com. A huge store online and offline. Prices are higher. Typically list, but they stock a lot. Also on the phone, these guys know their parts, so good for novices.
* “Colorado Cyclist”:http://coloradocyclist.com. These guys have a big store and more often than Excel they will have things they buy in bulk and then blow out.
Last Minute Bike Shopping
So here is what I finally got to get ready for the STP. Lots of miscellaneous last minute things:
* Campagnolo Record C10 Ultra Chain. “Biketiresdirect”:http://www.biketiresdirect.com/productdetail.asp?p=CARCH has them for $48 plus a flat $6 shipping per order. A good price. Slightly lower than $50 from “Colorado Cyclist”:http://www.coloradocyclist.com/common/products/productdisplay2_v2.cfm?PRRFNBR=30826&CGRFNBR=479&CRPCGNBR=479&CI=1,225,479&TextMode=0 if you hit the $150 minimum for free shipping, then go to Colorado. Otherwise Biketiresdirect. These are 20 grams lighter than the older Record Chain.
* Campagnolo Record Crank CT. Finally decided to just get the stock Record instead of the FSA mainly because I already have a Record bottom bracket and it will all fit. “Colorado Cylist”:http://www.coloradocyclist.com/common/products/productdisplay2_v2.cfm?PRRFNBR=34950&CGRFNBR=587&CRPCGNBR=587&CI=1,225,481,587&TextMode=0 has a $440 price for that. The alternative is the FSA SL-K Compact for $319 from “Wise Cycle Buys”:http://gallery.bcentral.com/GID4946883P4287005-Components-Individual/FSA/FSA-SL-K-MegaExo-Compact-Crankset-w-BB.aspx or if you don’t need to save the half an ounce, the Chorus CT is just $410 from “Colorado Cyclist”:http://www.coloradocyclist.com/common/products/productdisplay2_v2.cfm?PRRFNBR=34946&CGRFNBR=587&CRPCGNBR=587&CI=1,225,481,587&TextMode=0
* Campagnolo Chorus CT Front Derailleur. “Colorado Cyclist”:http://www.coloradocyclist.com/common/products/productdisplay2_v2.cfm?PRRFNBR=34958&CGRFNBR=483&CRPCGNBR=483&CI=1,225,483&TextMode=0 has them for $80. These are shaped differently and according to Bicycling, they will shift better with these. Although others report just lowering the front derailleur 10mm does the trick as well.
* “Campagnolo Record Bottom Bracket. This is $94 at “Wise Cycle”:http://gallery.bcentral.com/GID4946883P3251190-Components-Individual/Campagnolo/Campagnolo-Record/Campagnolo-Record-Bottom-Bracket.aspx with free shipping over $200. It is $103 at Colorado Cyclist. Alternatively, you can get the Phil Wood bottom bracket which is practically indestructible for $200 or so. It weighs just 140 grams vs. 190 grams for Record Bottom Bracket or 220 grams for Chorus.
* Veloflex Open Pave. Got these for $39 from “La Bicicletta”:http://www.labicicletta.com/edatcat/us/tlsstore.cgi?user_action=detail&catalogno=US-VElOCLINCHPAVE22 even with the $6 charge still cheaper than $45 from Colorado Cyclist.
* Castelli Ypro3 Bib Shorts. $150 from “Getfitsports”:http://www.getfitsports.com/castelli.htm. The best shorts out there for the money. Been using for years.
* “Hammergel”:http://www.roadbikereview.com/training/nutrition/Hammer/PRD_20548_1643crx.aspx. Mine was way too old. Still top rated for gels. You need the gels after the bars just won’t go down. Montlake Bike Shop has them or get them online from “E-caps”:http://www.e-caps.com/za/ECP?PAGE=HAMMEREXPRESS. “Endurance Zone”:http://www.endurancezone.com/ by the way also charges $7 for shipping but it will give you the first order with free shipping and “Trails Edge”:http://www.trails-edge.com/retail/hammergel/hammergel.htm throws in shipping if you order more than $25 worth.
* “Macalu Bar Tape”:http://www.excelsports.com/new.asp?page=8&description=Cork+Tape&vendorCode=MACALU&major=1&minor=32. I go through so much of this bar tape, I wonder if the $7 stuff from Excel Sports works as well as the $10 Cinelli I normally use from biketiresdirect.
Timbuk2 Reflector Tails
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Veloflex Pave or Veloflex Black
“Roadbikereview.com”:http://www.roadbikereview.com/wheels/tires-clincher/PLS_2489_913crx.aspx has a pretty decent list of great tires. I’ve been using Veloflex Open Pave for a while now. Just 180 grams and super fast. They have been pretty durable now. They only last about 2,000 miles for me in the rear mainly because if you hit glass with them, they cut fast. You can get them for $45 from Colorado Cyclist (or you can get the identical Veloflex “Black”:http://www.veloflex.it/catalog/black.htm which are all black in color and that is the only difference). Or you can get them from “labiciletta”:http://labiciletta.com for $39 with $8 flat shipping.
Unfortunately, I hit some glass and torqued the front, so now is a good time to see what to use. I still have Vittoria Corsa around and even some old Michelin Axial Pros.
I used Continental GP 3000s and they are nice and heavier at 240 grams and so more durable but feel slower.
Net, net, I think I’ll stick with the Veloflex Paves for now.
Other tires that have good reviews are the “Michelin Pro Race 2″:http://www.biketiresdirect.com/productdetail.asp?p=MIP2R or at least the Pro Race did. 210 grams and fast. Also the “Specialized Mondo”:http://www.roadbikereview.com/wheels/tires-clincher/Specialized%20Bicycle/PRD_287745_2489crx.aspx that weigh 210 grams or so.
Kool Kovers Bike Shoe Cleat Covers
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MDX Navigation DVD Order Form
Acura Order Form. Hard to find, but this is where you can order updated Acura Navigation System DVDs.
MDX HandsFreeLink
HandsFreeLink : Frequently Asked Questions HandsFreeLink is standard on the 2004 and 2005 Acura TL models, the
2005 RL, and any 2005 MDX equipped with the Touring Package.
This feature lets you connect any Bluetooth mobile phone to the onboard speaker system and microphone of an MDX. A great feature never discussed. Here is how to do it with a Blackberry 7100:
# Power on the phone and ensure Bluetooth? is ON. Please refer to your phone’s user guide for steps to turn on Bluetooth.
# Press and release the Talk button on the steering wheel and wait for the “beep” before you speak. Repeat this step before all spoken commands.
# Say “phone setup”
# Say “pair”
# Say any 4 digit PIN code for pairing. Remember it as you will need to enter it into your phone later. HandsFreeLink will now instruct you to begin pairing process in the phone.
# On the Blackberry select OPTIONS
# Select Bluetooth
# Press Scroll Wheel
# Select ADD DEVICE
# Select device from list
# Enter 4 digit PIN code from earlier step
# After pairing is complete, press Scroll Wheel
# Select DEVICE PROPERTIES
# Select TRUSTED and press Scroll Wheel
# Select CHANGE OPTION
# Select YES
# Press Escape key
# Select SAVE
New Balance KJ 745 and KJ766NG
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They are also up on “pricegrabber”:http://www.pricegrabber.com/p__New_Balance_New_Balance_Kids_KJ_745_Youth,__9060688/search=745 although the stock is thin and it goes for $65 list.
“Zappos”:http://www.zappos.com/n/p/dp/6030885/c/3098/g/kids/s/Y_4096.html does seem to have them for $65
The 745 is a performance running shoe that offers the young athlete cushioning and stability.
* ABZORB? in Heel and Forefoot provides exceptional shock absorption.
* Medial Post offers higher-density compression molded EVA for pronation control.
* Solid Rubber Outsole makes for long-wear and durability.
* Synthetic/Mesh Upper is lightweight and breathable.
Also note that you should get this one size larger than your typical street shoe size. New Balance runs a bit small.
“Zappos”:http://www.zappos.com/n/p?dp=6030881 also has these. The offical model number by the way is KJ 745 Youth.
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* Solid Rubber Outsole: Provides long-wearing durability
* Medial Post: Provides pronation control
* Abzorb in Heel and Forefoot: Provides maximum shock absorption * C-CAP Midsole: Provides lightweight cushioning and flexibility * Synthetic/Mesh Upper: Provides lightweight comfort and support
Podcast Recording Equipment
PORTABLE PODCASTING RECORDING EQUIPMENT RECOMMENDATIONS | The Sound Professionals, Inc.. I’ve been getting things from Sound Professionals. They are great. Now they are pre bundling equipment for podcasting which is great.
Unlike trying to mate an iRiver iFP-799 with a microphone, these are more dedicated devices. I actually think while more expensive these will ergonomically work better. For instance the “Edirol R-1″:http://edirol.com/products/info/r1.html recorder is way bigger but has controls that actually make snese. It records directly into MP3 as well. Unlike the el cheapo products, it looks well made. It records into a compact flash. Expensive for sure, but interesting if you are serious.
They also have other accessories including a “Level Meter”:http://www.soundprofessionals.com/cgi-bin/gold/item/ISI-RLM-1 for the iRiver. Remarkably when you are recording with the iRiver, you have no idea what the sound levels are. $99 so expensive and less portable.
They also stock the “iRiver iFP-799″:http://www.soundprofessionals.com/cgi-bin/gold/item/IRIVER-IFP-799 which you can get for $180 at low cost places or $229 from them. I’ve found this thing only OK. It does record, but the user interface is terrible and battery life isn’t good (it uses a AA battery). Also, because you can’t see levels not can I find a way to change levels during recording, it works just OK in real life. What you want is a level meter and the ability to adjust gain or have some sort of automatic gain control. It probably is in the product, but I can’t find it in the documentation.
Another more expensive option is the iRiver “H320″:http://www.soundprofessionals.com/cgi-bin/gold/item/IRIVER-H320. This is a 20GB hard disk device, but it also does MP3 recording too. I haven’t tried it to see how the user interface is.