Selling for Joy

Those parts for sell  is for a friend who has upgraded her bikes and has no interest to collect parts to build bike by herself. Hence here is fora a quick sell at attractive price.
There are mainly 10 speed bits including red bar end shifters, red/force derailleurs, rotor/force crank set.  There are lightly used, while in excellent condition.

List:

Sram red TT mini group: ($150)                    
Sram red 10spd Barend shifters                            -- $70
Sram red 10(/11)spd rear derailleur (slight scuffed)    -- $70
Sram red 10(/11)spd front derailleur                            -- $40

it taken from cervelo P5. The Bar end shifters can be sold as individually first or sell as group.


Sram force 170mm 52/39 GXP crankset                -- $70

  

Sram force 10spd front derailleur                         -- $20

  

 
Sram force 10spd rear derailleur short cage        -- $40

Sram force 10spd rear derailleur mid cage          --$40

Rotor 3D+ 167.5  mid-compact cranks                           --$150 $200
   ( 167.5  51/36 chainring include BSA30 bottom bracket)

                         

Ride Patterns

   ----illustrated by heart rate monitoring

Riding heart rate(HR)indicates the intensity and effort of the action. 

During the ride when you feel slightly sweating and faster breathe while still with easy chatting, you are probably in HR Zone 2/3 (defined in [1]); while hard effort with fast and deep breathe can only last says, 20 minutes or so, you are mostly like entry the heart rate Zone 4;  whereas when you are pushing your limit to burst you energy as hard as you can, you are surely in Zone 5 or above.

Some sportive cyclists including myself's ride patterns usually focus on an easy endurance ride, sportive group ride, and high-intensity training ride. Those ride patterns can be perfectly illustrated by heart rate monitoring.

Easy endurance ride

Endurance ride or base training is the name given to the training that teaches your body to utilize oxygen as efficiently as possible, usually, it need very long and slow[2], it's the art of ride slow.[3]

  

The following chart was my more than two hours rode with friends, easy pace at speed 24 kph and my HR about 140 bpm. seems slightly lower the heart rate and more efficient the better purpose served. and when the duration prolongs, it might be not easy anymore, and that's the capability need build on this ride pattern.

Anyways, it can be a pleasant recreational ride, go to the city and country, stop at a town, smell the roses. 

Sportif group touring ride

with the solid base, it's quite interesting to ride with a sportive group. Essentially cycling is "a group sport for individual".(from movie. <slaying the badger>)

Although the cruising speed roughly same,in the following 130k sportif group ride instance, the HR distribution varies in different time and location.  With average speed 32kph and average HR below 150, which still in zone 3 range. But in the 50k-60k location, the HR went up to 170-180, It because during such time was riding in front and pulling the group keeping the decent speed. pulling in front in turns is the key to a long and fast ride with group riders.

More interesting,from 80k to 100k location,the group ride became race, with breakaway and chase, the HR here was between 170 - 190  which is actually jump into Zone 4 and Zone 5. this section was on 5th line I attacked on the slight upslope and the rest group responded immediately, I did a solo breakaway for 3 or 4 kilometres before absorbed by first chase group at the end. It is great fun occasionally happens in the last part of the sportive group ride and it's a great way make we stronger .

The sportive group touring , with comrades, we cooperate and compete.  

high intensity climbing ride

Gatineau park 42 k classic loop is conditional training yard for Ottawa cyclists. There is close road UCI race ride on Tuesday evening, famous Bike and Beer club intensive climbing training ride (A/B group) on Wednesday evening and many others.   

It's the best effort group ride that the fastest rider defines pace, the choice is only leading the pace, or best effort follows the pace, or dropped but worked with others to chase back or just do as hard as you can to solo ride back.

The chart is an instance of my such ride, only slightly more than 5 minutes warm up. Heard rate has been sustaining 170 - 180 (zone 4 to zone 5)for one hour. also need carefully preserve not go beyond Zone 5 ( > 190 my this case), would be got dropped in recovery phase otherwise.   B&B B group usually finish loop at speed 32-34kph.   A group at 34-36 kph, UCI race group 36-40 kph. World-famous professional racers Mike woods, Matteo Dal-cin participate on Tuesday UCI race ride. 

And most Ottawa racers regularly ride here with this way, weeks after weeks, years after years.

It can be clearly seen the fact -- the only way make you stronger is just to work harder.

However, sometimes I just think, riding is not just a training for the physical and mantel strongness,  It also gives me the wings, like an eagle, with which, I fly far and high, for distance and freedom.

[1] Energy zone chart

[2]Base training

[3]The art of riding slowly

A case study of a winter training day

Case introduction

Have done a cycling training guided by Swift winter training plan on Sunday.

The plan on that day aims to smooth cadence paddling with high power burst interval with endurance pace(less than Zone 3). the outcome of the traning can be monitored by the heart rate, cadence and power data. (and speed data is not importance in the case)

The training started in the morning, however, the high power burst interval part is considered failure because Zwift thinks maxium power didn't reach based on history record. Hence after some research and refers to some elite athlete data profile, performed another same plan redo training in afternoon. the afternoon's data indicates the result is quite satisfied.  Two data comparing is quite interesting.(as in the picture, click to enlarge)

Two chart analysis

  Two same purpose efforts, the outcome is dramatic.

                                    morning                         afternoon (redo)

Max power(Watt):       478                                598

Ave Power(Watt):       152                                162

Heart Rate(BPM):       151                                146

Cadence(RPM):          101                                106

--- afternoon's effort successfully reached the Maximum power burst, (598 watt from previous 478 watt) , with improved approach. it requires 1) standing pedaling to reach maximum strength, 2) fast cadence(> 135 PRM) to leverage consistent power transferring, 3) corrected gear ratio to make fact 1) and fact 2) efficiently happen.

--- afternoon's effort gained the 10 Watt HIGHER power with 5 beats LOWER heart Rate, meaning, less physic energy consuming results higher output power. Efficiency works here!  Afternoon's chart indicates much smoother cadence, although higher cadence is not the main fact, in this case.

Conclusion

Improved cycling approach results in more efficience, which potentially improves the maximum output power(says FTP),hence the performance. This is the original purpose of cycling method, such as  body position, peddling style, comes from. And it's one purpose the the winter training plan as well.

[Reference]

morning training strava record

afternoon redo training Strava record

Four keys to powerful winder training

Veni, vidi, vici --- RLCT (Rideau Lake Cycling Tour) 2014

渥太华的Rideau Lake自行车旅行两天往返金斯顿，每天170 多公里，每年春举办一次。今年我们组队参加。其中三人参加了多次，四人第一次参加。六月七日清晨早早的来到了出发地--Algonquin college的校园等候出发。

注册拿号，托运行李，一切顺利，还在楼边发现一个凯旋门，纷纷拍照留念。

开春后大约一千公里的体能和列队骑行训练似乎得到回报，按计划控制着速度，顺畅地骑行出去，沿路吸引不少骑手加如到我们的队伍。使得开始的骑行轻松愉快。

那些加到队伍中值得一提的是孙扬的朋友马文和爱立信的本。马文几乎年年有自己的队伍，前两年我们没队伍时，孙扬都是牵着他的衣角战战兢兢的跟去跟回，但风水轮流转，因今年春天来得晚而训练不足，他们的队伍不敢来了，马文见着孙扬，也很有归宿感的跟了进来，孙扬也一边神采飞扬地和他聊天，一边骑得精神抖擞，不知是不是今年反客为主的原因。

40公里到达 Ashton 算是热了身， 之后我们加快速度，一路飞奔起来，马文和本自告奋勇在前领骑，他们西人的宽体型，象两只大鸟在前面把风堵得滴水不漏，我们跟在后面轻松自如，只是在他们累了后替换少许，休息好了又飞到了前面领骑。我们在后面一边聊着天，一边超着同行的车队，同时畅想着到达后的清凉啤酒，感觉这一，两百公里的路程是闲庭信步了。

如果这样乘风破浪，一帆风顺的到达，旅程似乎平淡了些，是杰克让故事变得精彩。

在一阵清风般加速中，杰克掉队了几米远，如同从泰坦尼克号上落水，杰克虽然奋力挣扎，似乎永远只差一口气跟上。杰克本是愈骑愈勇型选手，本想着只需拉一把，就不成问题。于是我也脱队和杰克靠接， 希望把他拉上来，但奇怪的是今天杰克差了两口气， 一加速就脱节，来回折腾几次后我们竟然越落越远， 看着前面的队伍，很欢乐的跟着那两只大鸟，全然没有察觉有人掉队了。

转眼间就一两公里开外了，于是决定先单独追上他们，让他们停下等待，便竭尽全力的追赶，一两公里距离，感觉追了上十分钟，终于赶到了队伍前面叫停，我们的人停下，孙扬，震宇去找杰克，我忙着踹气，而那对鸟人竟然头也不回的跑了。。。

等着等着，发现几十公里沿路超过的车，全又赶了回来，不免着急，又往回找杰克，骑回老远找到时发现俩警察帮他折腾车，才揭开所有谜底---原来中途后轮幅条断了一根，导致刹车抱住了车轮而骑不动， 而前段杰克竟然不知状况，只顾顽强地与之搏斗。简单处理后一起继续骑行。我们一路车轮滚滚，唯有杰克的后轮晃晃悠悠。

Perth是中途一个大的休息站，大家吃饭，喝水，杰克去找人修车。

如果说路途修个车什么的太平常，杰克要与众不同。

车毫无悬念的修好了，杰克自然要兴高采烈地试一下，据说杰克刚跨上车，被边上的人分了一下神，就摔了下来，更不窍的是小腿被前齿轮深深的割裂。孙扬慌慌张张来报信，我们看到鲜血淋漓裂开的伤口也不知所措。还是孙扬充满悲情地说好歹以前骑过这旅程，就留下陪杰克上医院吧，其他人继续赶路。

一路又骑了四，五十公里，又得到后面孙扬短信的消息，缝针包扎后，他们继续赶了过来，大家松了口气，这正是大家期待的结果吧。

再次聚合时已是目的地Kingston, 见到的杰克还是活蹦亂跳的，据说孙扬后半程有些失去动力，还是杰克顺带把孙扬带回。

Perth到Kingskon距离百公里，特别在到达Kingskon的二三十公里遭遇顶风，我们5人的队伍也有些稀稀落落，想象这俩难兄难弟相互搀扶，一瘸一瘸地回来并不容易。

目的地的女皇大学校园为RLCT的骑士们热闹地开着PARTY，啤酒，音乐，烧烤和欢乐人群。

之后是丰盛但味道一般的晚餐。

安静下来时已是黄昏，夕阳把小城Kingston染成金色。

第二天清早踏上回程。不同来时的 classic route, 回去时走没有支持服务的touring route.

经过昨天的磨难，今天反而波澜不惊，昨天在最后段骑得象病猫的震宇，今天成了发威的猛虎，动力保持到最后，这是后话。

沿路走过一个又一个的小镇，每个小镇都是我们休息地方。

一路云淡风轻，饿了就吃。

扎胎了？ 就换！

2014 RLCT,  我们曾到达，我们曾游历，用我们不变的步伐。

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                                               照片选自本组每位骑手的随拍照。

2013-RLCT 自行车骑行Ottawa-Kingston之旅 ( pics)

arrived kingston

dinning hall

on the street after dinner

back ottawa