Basic IV - 6 Hours - Singlespeed

Up Cement Hill
Across Wet Hill Ditch
Across Airport Ditch
Down Lake Vera Purdon Road
Up Round Mountain Flume Trail
Down Round Mountain Switchbacks
Up South Yuba Trail
Up North Bloomfield Road
Down North Bloomfield Graniteville Road
Up and down Rim Trail
Down the Vonnegut trail
Down Graniteville Road
Down Missouri Bar Trail
Down South Yuba Trail
Down North Bloomfield Road
Up North Bloomfield Road
40.91 Miles
6884 Feet Climbing
6:13 Hours
4011 Calories
142 Average HR
188 Max HR

On the 29er Singlespeed. Accompanied by Trucker & Twyla.

Twyla pushing up a steep piece of singletrack on South Yuba.

Trucker pushing up the same section.

Lunch break on South Yuba. Amazing weather!

Twyla & Trucker riding up North Bloomfield Road.

Daffodil sculpture in what was the town of North Bloomfield.

Twyla & Trucker arriving at the Missouri Bar singletrack.

Twyla coming down the South Yuba trail.

A showy Mimulus on the South Yuba trail.

Basic IV - 2 1/2 Hours - Singlespeed

Up Deiter's Trail
Up Snow Mountain Ditch
Up Willow Valley Road
Up Pioneer Trail
Down Pioneer Trail
Down Miner's Trail
Down Deiter's Trail
17.85 Miles
1954 Feet Climbing
2:22 Hours
1900 Calories
131 Average HR
174 Max HR

On the singlespeed 29er.

On Bike Strength - 2 1/2 Hours

Up Snow Mountain Ditch
Down Willow Valley Road
Up Scotts Valley Road
Up Scotts Flat Road
Up and down Pioneer Trial
Down powerline trail
Down Scotts Dam Road
Up trail to Scotts Flat Dam
Up Dam Road
Across Pasquale Road
Across ditch trails along Pasquale Road
Down Red Dog Road

19.53 Miles
2805 Feet Climbing
2:24 Hours
2522 Calories
133 Average HR
176 Max HR

Hard Hill Training - 1 3/4 Hours

Up Willow Valley Road
Up Scotts Valley Road
Down Scotts Flat road
Up powerline trail
Up and down Scotts Flat Road
Down Willow Valley Road
15.44 Miles
1976 Feet Climbing
1:47 Hours
1434 Calories
129 Average HR
180 Max HR

Interval 1:
167 Average HR
178 Max HR
70 Average Cadence

Interval 2:
165 Average HR
173 Max HR
69 Average Cadence

Interval 3:
167 Average HR
180 Max HR
68 Average Cadence

Interval 4:
166 Average HR
176 Max HR
76 Average Cadence

Interval 5:
163 Average HR
173 Max HR
73 Average Cadence

Interval 6:
167 Average HR
175 Max HR
76 Average Cadence

Six sets of 3 minute intervals with a target range of 173 to 182 with a 6 minute recovery.

Hard HillTraining - 1 3/4 Hours

Up Sutton Way
Across Plaza Drive
Up Brunswick Road
Along trail next to Brunswick Road
Up Mike's Trail
To canal and up unknown trail
Up Idaho Maryland Road
Up Banner Lava Cap Road
Up Banner Quaker Hill Road
Down Pasquale Road
Down trail to Scotts Flat Lake
Up Scott's Flat Road
Down Scott's Valley Road
Down Willow Valley Road
Down Nevada Street
17.94 Miles
2216 Feet Climbing
1:47 Hours
1414 Calories
136 Average HR
183 Max HR

Interval 1:
173 Average HR
181 Max HR
78 Average Cadence

Interval 2:
169 Average HR
177 Max HR
77 Average Cadence

Interval 3:
172 Average HR
183 Max HR
70 Average Cadence

Interval 4:
171 Average HR
180 Max HR
70 Average Cadence

Interval 5:
163 Average HR
178 Max HR
77 Average Cadence

Interval 6:
170 Average HR
178 Max HR
68Average Cadence

Six sets of 3 minute intervals with a target range of 173 to 182 with a 6 minute recovery. On new Anthem X0 race bike.

Spin Basic IV - 1 3/4 Hour - Singlespeed

Up Uren Street
Up Snow Mountain Ditch
Up Willow Valley Road
Up Pioneer Trail
Down Pioneer Trail
Down Miner's Trail
Down Uren Street


14.00 Miles
1461 Feet Climbing
1:50 Hours
1333 Calories
127 Average HR
169 Max HR

On the singlespeed. Ended up being a relatively short ride. Accompanied by Raphael, The Believer, Super Girl and we caught and rode with Trucker.

2009 Cool Mountain Bike Race

2009 Cool Mountain Bike Race
Three laps on the Olmsted Loop in Cool, CA.


31.6 Miles
4770 Feet Climbing
2:48 Hours
2382 Calories
170 Average HR
188 Max HR
74 Average Cadence

Lap 1 time: :50:02
Lap 2 time: :53:52
Lap 3 time: 1:03:44

Rained on the last lap and the course became a muddy, peanut buttery mess. Still having breathing issues and therefore not performing at my maximum. Raced on the new Anthem X0. Killer bike, very fast and light, performed flawlessly.

Tune Up - 1 1/4 Hours

Through Manzanita Diggins
Up Snow Mountain Ditch
Up Willow Valley Road
Down Pioneer Trail
Down Miner's Trail
Down Deiter's Trail

10.56 Miles
1392 Feet Climbing
1:22 Hours
772 Calories
137 Average HR
180 Max HR

Pre race Tune Up.

Hard Flat Training - 1 1/2 Hours

Up Nimrod Street
Up Gold Flat Road
Up Pittsburg Road
Intervals on D-S Canal
Down Banner Lava Cap
Down Nevada City Highway
Down Zion Street

1:28 Hours

Interval 1:
168 Average HR
179 Max HR
93 Average Cadence

Interval 2:
167 Average HR
174 Max HR
87 Average Cadence

Interval 3:
169 Average HR
176 Max HR
84 Average Cadence

Interval 4:
170 Average HR
177 Max HR
84 Average Cadence

Interval 5:
165 Average HR
178 Max HR
85 Average Cadence

Interval 6:
171 Average HR
182 Max HR
81 Average Cadence

Six sets of 3 minute intervals with a target range of 173 to 182 with a 6 minute recovery. On new Anthem X0 race bike.

Basic IV - 2 1/2 Hours - Singlespeed

Up Cement Hill
Across Wet Hill Ditch
Across Airport Ditch
Down Lake Vera Purdon Road
Up Round Mountain Flume Trail
All or upper Round Mountain Trails
Up Rector Road
Up Rock Creek Road
Up Atolia Road
Down Coyote Street
12.93 Miles
2106 Feet Climbing
2:27 Hours
1277 Calories
120 Average HR
210 Max HR (WRONG!)

On the Felt Nine Solo singlespeed. Accompanied by the Teacher & Raphael.

Hard HillTraining - 2 Hours

Up Uren Street
Up Snow Mountain Ditch
Intervals up and down Willow Valley Road
Down Snow Mountain Ditch
Down Uren Street
14.87 Miles
1831 Feet Climbing
1:53 Hours
2308 Calories
123 Average HR
176 Max HR

3 minute hilly intervals with 6 minute recovery on cx bike. Heart rate did not go as high as I wanted it to. Think my body is tired.

Push Basic IV - 3 Hours

Three laps of Cool race course.

28.59 Miles
3813 Feet Climbing
2:59 Hours
1914 Calories
144 Average HR
181 Max HR

Three lap Cool race pre-ride. Accompanied by The Believer and Raphael. Still having breathing issues. Rode SS 29er.

Push Basic IV - 1 Hours

Down Idaho-Maryland Road
Down West Main Street
Up Richardson Street
Up Alta Street
Down Ridge Road
Down Bitney Springs Road
Up Newtown Road
Up Champion Road
Up Old Downieville Highway

12.07 Miles
1220 Feet Climbing
0:57 Hours
910 Calories
128 Average HR
167 Max HR
68 Average Cadence

Training ride during commute home.

Push Basic IV - 1 1/2 Hours

Down Old Downieville Highway
Down Champion Mine Road
Down Newtown Road
Exploring ditches and power line trails.
Up Discovery Way
Up Little Deer Creek Lane
Up Slate Creek Road
Up Ridge Road
Down Hughes Road
Down East Main Street
Up Idaho-Maryland Road
13.81 Miles
1451Feet Climbing
1:33 Hours
1220 Calories
137 Average HR
177 Max HR
62 Average Cadence

Training ride during commute to work. Did a little exploring and was stopped by one section of about 300 feet of canal that was fenced off. One property owner has closed off the ditch. What a dick!