On Bike Strength - Spaulding Lake Trail

Spaulding Lake Trail


10.56 Miles
1711 Feet Climbing
2:30 Hours
1382 Calories
139 Average HR
178 Max HR

One the new Giant Trance X1. 9 of us out there. Finished before dark. Young kids from the shop rode with us and showed us how to ride the granite. Very impressive. A very fun ride.

Surges - 8 total

Up West Broad Street
Up Cement Hill
Across Wet Hill Ditch
Across Airport Ditch
Up Lake Vera Road
Down Rock Creek Road
Down Rector Road
Up Round Mountain Flume Trial
Down Hudson Way
Down Rock Creek RoadUp North Bloomfield Road
Down Coyote Street
16.51 Miles
1802 Feet Climbing
1:33 Hours
1528 Calories
129 Average HR
176 Max HR
71 Cadence Average

On XC bike. Second attempt at surges. This route was not all that great for it as well. Did best I could considering the terrain keeps changing grade.

On Bike Strength - 3 mins @ 50 rpm - 2 Hours

Down Old Downieville Highway
Down Champion Mine Road
Down Champion Ditch
Up Champion Mine Road
Up Gracie Road
Up Banner Mountain Trail
Up Banner Lava Cap
Down Red Dog Road
Up Red Dog Road
Down Banner Lava Cap
Down Idaho Maryland
(I omitted the little spurs I used)

Data showing Elevation and Cadence

Data showing Elevation and Heart Rate

22.93 Miles
2072 Feet Climbing
2:05 Hours
1947 Calories
131 Average HR
177 Max HR
67 Cadence Average

On the cyclocross bike. Did 8 sets of the reps.

Recovery - 1 Hour - On Spin Bike at Home

1:00 Hour
127 Average HR
156 Max HR
83 Average Cadence

Post race recovery spin. Accompanied by wifers while we watched finale of the Milano - San Remo race.

Race - Prairie City Race #1

11.86 Miles
958 Feet Climbing
48 Minutes
683 Calories
183 Average HR
192 Max HR

I ended up doing this race on the singlespeed because I thought it was going to rain. It didn't rain, but I did have an awesome race. Felt great through the race, didn't lose too many places on the flats and passed tons of people on the climbs and descents. This was a great singlespeed course. There were over 500 people racing, it was kinda like racing in downtown traffic. That part sucked. I'm #63.



Still waiting for results to be posted.

Push Basic IV - 2 1/4 Hours - Pioneer, Rock Creek Nature Trail

Up Uren Street
Up Snow Mountain Ditch
Up Willow Valley Road
Up Pioneer Trail
Down to the Rock Creek Nature Trail
Up Conservation Road Trail
Down Pioneer Trail
Down Miner's Trail
Down Uren Street


17.55 Miles
2133 Feet Climbing
2:13 Hours
1924 Calories
140 Average HR
176 Max HR

On the singlespeed. Accompanied by The Believer, George Lucas, Trucker and TFNG. Ran into Orion and he showed us some huge new jumps he's building on Pioneer. Awesome!

Hard Hill Training - 1 1/2 Hours - Miner's & Pioneer

Up Uren Street
Up Snow Mountain Ditch
Up Willow Valley Road
Up Pioneer Trail
Down to the Rock Creek Nature Trail
Up Rock Creek Road
Down Pioneer Trail
Down Miner's Trail
Down Uren Street


13.05 Miles
1579 Feet Climbing
1:33 Hours
1268 Calories
135 Average HR
182 Max HR
Cadence sensor on geared bike still not working.

On the geared bike. Intervals felt great after taking a few days off the bike.