Power or Endurance?

Some thoughts I have had about training recently while I try to get back in shape from this winter's ordeal. There might be enough here for anyone that is really interested in power to weight ratios (any climber?) and training to at least peak your interest and make you think about your own training.









I simply like trying to get more out of my body, nutrition and labor. Only way to know if you are do that is to measure.



OK, so here one of the things I am currently measuring. I am doing a 2 mile uphill ride on my bike. Not the typical 2 mile uphill ride mind you. This ride has a name, "The Zoo".



From a local web site that is nothing but bike climbs in the Seattle area. This one is one of the most difficult if not THE the most difficult climb locally. There are longer climbs in WA state but few as continually as steep the Zoo. Only Lion Rock is harder imo. The Zoo is 10 minutes away. Lion Rock 2 hours.



http://www.bicycleclimbs.com/climbdetail.aspx?ClimbId=6





"Zoo Hill - named after the small zoo at the bottom - is arguably the toughest climb in the Seattle area. Ascending 1200 feet over 2.5 miles, it has an average grade of about 10%, with common gradients in 15% and some sections approaching 20%. This is not a climb to be approached lightly.

Or, as one rider noted, "Zoo Hill is the puke-inducing lactate-producing gasp-fest that I avoid unless taunted.""



So I keep track of my time, bottom to top @ every ride, along with my average cadence, average and max HR. To those numbers I add my body weight, gear/clothing weight and my bike weight.



With the right formula I get how many watts of energy I produce from a given time on the ride. That has varied from 235 watts to 358 watts, depending on how fast I am able to ride the hill and how much my kit and I weigh on that particular ride.



I have been keeping track on of my weekly or monthly rides on the Zoo since 2005. Literally every ride I have done there rain or shine.






Dane ‏@ColdThistlebut I forgot where I stole the quote...

"training is not just about how far you can go. Training is about how hard you can go for how long."




At the moment I can put out somewhere around 350 watts. I'm surprised it is up from 320 watts which had been a personal best 4 years ago when I was fit, slightly heavier and had more muscle mass. But I am working on power right now so it is good to see the improvement. Good enough, if I could actually hold that tempo and the 350 watts, for a 18 minuite ride on the Zoo. Which would be a new personal best. Problem is I can't produce and hold that kind of power for 18 minutes. More like 5 minutes or less right now.




So I am strong enough but I just don't have the endurance. But it took some serious time, measuring, testing and retesting to figure that out. It wasn't an easy answer and it wasn't the first place I looked. My original thought was I simply wasn't "strong" enough. Not enough power. Truth is I just need to produce the power I have, for a longer period of time. Knowing all this stopped me from looking at new gears and new bike parts as well.




The real answer here? I require the endurance to produce that level of power if I am going to make 18 minutes on the Zoo climb. And while I am training for that I'll make sure to add strength training to my endurance (and LTH) training so I can produce even more power to go even faster...for a much, much longer period of time.




I mentioned this before. I use to do a lot of rock climbing. Trad 5.11 and easy .12 cracks. I was never very strong by comparison...and could never do more than a dozen or so pull-ups at any given time. But I could hang a long, long time on finger and hand jams by comparison to my partners who could do one arm pull ups and dozens of reps. If I had been smart I would have added a few more pull-ups and dropped a few pounds back then. My rock climbing would have likely taken a big jump in technical difficulty because of it.




Climbing on a bike or climbing on ice and rock easily tells you that you can never be too strong or too light. Unless of course you don't have the endurance to pull off your particular goal. Be it a 17 minute run on the Zoo, the Enduro corner on Astro Man or a quick run up Rainier. If you can do the hardest move on your project you have the power. But do you have the endurance to link every move for the red point?




Bottom line? Make sure you are training for your goals and to your weaknesses. Power and Endurance both have their place. And for most climbing, on the bike or in the mtns, those two goals should be equal partners. Or at the very least know how to define them for your own benefit.

A foodie’s haven in Copenhagen: Torvehallerne KBH

With Noma recently taking the spotlight as the best restaurant in the world, Denmark is seriously becoming a foodie paradise. Before the Copenhagen trip, which was before Noma was again selected as the best restaurant for , I earnestly checked out my options of having dinner at Noma but later on realised that my chances are regrettably very slim, i.e. getting a table at Noma is like getting invited to a presidential dinner, and secondly, since when is it nice to dine alone in a Michelen starred restaurant?

So while in Copenhagen I backtracked at the idea and concentrated on finding my way to Torvehallerne KBH instead, a showcase of culinaire slash farmer’s market haven.

My hotel’s concierge informed me the night before that there will be snow flurries in the morning, however he said that after 10AM it will stop and then we will have sunshine.

It is now past 10AM and I have just finished dressing up and now watching TV in my hotel room but outside is grey and I can still see snow falling down. This spring long weekend trip has turned into a last hurrah winter trip. Nevertheless, it was getting late for my breakfast so I decided to just wing it to Torvehallerne KBH. I am hungry, and I have a map and a sturdy hat anyway.

The Torvehallerne KBH is a great place for first timers in Copenhagen (foodies or not) to sample Danish cuisine, as well as other popular international cuisines, i.e. Spanish, Italian and French. It is actually a farmer’s market with the usual raw produce of vegetables, fruits and meat available, as well as stalls selling gourmet charcuterie and cheeses. Moreover, there were cafés, restaurants and bakery stands offering ready-to-eat foods.

The market is housed in 2 separate galleries that resembles a greenhouse. You have to physically go out to go to the other hall. When in Copenhagen, DO NOT MISS THIS.

Here are my pictures when I toured the place:






This stand called ‘Ma Poule’ (french cuisine) has a long queue of customers. It is selling duck confit sandwiches. Here are the guys busy tearing the meat into pieces before serving them on a sandwich.


Here is the fish section:




Cheese and charcuterie, my favourite by the way, and more:




I had a very nice smushi breakfast here. A smushi is a smaller and more artistic version of the smorrebrod (Danish open-faced sandwiches). It was a very pleasant respite as well to be sitting inside with a warm cup of coffee while outside is snowing.

Their website in Danish: Torvehallerne KBH. The market is located on Frederiksborggade.

It's Electric! A Case of Fear and Loathing?

Every once in a while I am asked why I do not write about electric bikes, and the answer is simple: because they do not interest me. Maybe in 40 years they will, but at the moment I do not find myself longing for a sweet e-assist ride. Still, I have nothing against electric bikes and their usefulness is readily apparent to me: cargo bikes and pedicabs, upright bikes in truly hilly areas, and bikes with assistance for the elderly and others who have a hard time pedaling on their own power. What's not to like?




Yesterday I was cycling across town and a middle-aged man on an e-bike was pedaling in the bike lane just ahead of me. He was going pretty slowly, so I passed him, not giving it a second thought. Then behind me I heard another cyclist passing him, and then I heard that cyclist shout: "Get the f- out of the bike lane you retard!" There was more, and the abuse was directed toward him riding an e-bike - which the regular cyclist did not feel belonged in the bike lane. That was not the first time I'd heard this sentiment. From Interbike last year, I know that the e-bike industry is trying hard to push e-assist onto the cycling market, and I also know that there is resistance among those who see e-bikes as a threat to "real cycling." But I figured meanies will be meanies and soon forgot about the shouting incident.




Then this morning, I saw a link to this articlein the Gothamist, debating whether a $1000 fine for riding an e-bike was overkill (the previous amount was $500). I had not even known that e-bikes were illegal in NYC, but apparently they are. It is illegal to ride them and it is illegal for bike shops to sell them. And now the city is considering a serious crack-down, because the food delivery guys on their "souped up" bikes are out of control, terrorising the peaceful citizens by going as fast as 30mph.




What bothers me about the NYC situation is not specific to e-bikes. It's that instead of the government regulating public behaviour with strictly enforced laws, perfectly useful objects are criminalised. 30mph is a speed that any decent roadie can hit on their racing bike without the help of e-assist. Yet racing bikes are not outlawed in NYC as far as I know. If speed-demon delivery boys are causing problems, set and enforce a speed limit. But the blanket targeting of e-bikes is not logical. When posting a link to the Gothamist article, abicycle blogger wrote: "NYC is flat and small enough that no one needs an e-bike here. Ever." What she means of course, is that she does not feel the need for an e-bike in NYC. Neither do I in Boston. But that line of thinking can just as well be applied to us by others. "Nobody needs to be riding a bike on the road!" is something I've heard too many times. The fear and loathing of e-bikes is just as irrational.




If we're going to outlaw stuff, I personally would like to see a law for motor vehicles to be stripped of doors, since doorings are responsible for countless cyclist injuries and deaths in cities. Make car doors illegal and problem solved. Maybe NYC should get on that.

Car Talk... Recollections of a Wilted Romance

Here is a confession: I feel guilty about my car - or rather, what used to be my car.My poor car, once so beloved! I received it as a gift from my family six years ago, after I earned my doctorate and was about to start a new job in a mountainous region of Northern New England. It was the most lavish gift I have received in my life by far, either before or since, and I was filled with gratitude and disbelief. The car was beautiful and impeccably tasteful and rugged, and my excitement knew no bounds. The exterior was a lovely shade of dark gray and the interior was beige suede (I still remember the texture and smell of the seats when the car was new). The 4WD, the optional manual mode, and the myriad of safety features would keep me protected on the treacherous terrain of the place I was to live (and commute for over 20 miles to work). I named the car, and loved it as if it were a puppy. And I delighted in my long commutes - through the valleys past idyllic farm scenes and along dangerous mountain cliffs through the clouds of thick fog that would rise in the mornings.




Everybody was relieved at my reaction to the car, because I had never been an enthusiastic driver in my previous attempts at car ownership. By my early twenties I had dispensed with cars altogether, living in urban areas where they weren't necessary. Interestingly, this was viewed by many as a lack of self-sufficiency on my part: By living in cities, not practicing driving, and allowing my already questionable motoring skills to deteriorate, I was making myself dependent on urban comforts and public transportation. This new job in a rural area demanded a re-adjustment.





My romance with the new car lasted into winter... until I got into a horrifying accident involving darkness, black ice,fresh snow,a cliff and a railing - into which I crashed head-on after losing control on a turn. Miraculously, I emerged unscathed. And though the front end of the car was totaled, my insurance company came through wonderfully and soon the car was good as new. According to the policemen on the scene, that stretch of the road was so bad that night, that "there was nothing anyone could have done different, except not be out on the road". Not an option of course, when commuting home from a long workday.



I cannot say that I began to dislike or fear cars after this event; it was nothing so dramatic or definite. And I continued to drive throughout that winter and the next, in the same dangerous snow and ice, with no further mishaps. But I no longer thought of my car anthropomorphically, no longer considered it cute. It had become just a thing - a necessary thing, but a dangerous one, too, as well as a stuffy and oppressive one at times. Somehow I no longer saw the charm in the beige suede interior or the beauty of the tasteful gray exterior. It was just a car - something that made sense to use only when the necessity outweighed the danger and the feeling of stuffiness, but not otherwise. It was an excellent car, to be sure - useful especially in rural areas, and great for hauling things in its roomy interior. But just a car.





Several years after I got married, we moved to Boston. Within a week, we decided that the Co-Habitant would sell his car and mine would be shared. This was in no way driven by "ideology" on our part; it was simply absurdly inconvenient to have two cars in Boston, and since his was larger than mine, it was the one to go.




When the decision was made to share my car, I hardly suspected that I would never drive it again, but that is exactly what happened. I have not been behind the wheel of it or any other motor vehicle since sometime in 2007, over three years ago now. I have no idea why, and it was never my intention to categorically stop driving. But soon I found that I would rather walk to my destination for an hour than drive there (which was exactly what I did before I started cycling). What used to be my car now pretty much belongs to the Co-Habitant; I experience no feelings of possession when I look at it or sit in the passenger's seat while traveling together.





Will I drive again? Realistically speaking, I probably will, though I don't know when that might be. I am not "anti-car" and consider cars to be useful and necessary in many circumstances. But I cannot imagine wanting to drive just for the sake of it, or loving a car in the same way as I do my bicycles.

Hyak Nordic ..

Jennifer and I went out to Hyak Sno Park to ski again. She had a good time last time and she is eager to get some type of exercise while pregnant. Fortunately Nordic Skiing is pretty low impact, and we went to Hyak due to the extreme flatness of the trail. (It is a converted railroad grade.) Jennifer is concerned about falling on anything remotely hilly, so the flat trails fit the bill.

Momma zipping along

Conditions were windy when we got out of the car. Not surprising being at a mountain pass and near a five mile long lake. I was wishing I had brought more clothing. We both started out with our poofy jackets on and eventually stopped to take them off once we had warmed up. I went considerably faster than Jennifer, but kept checking on her to make sure she wasn't overdoing it. We got a special treat in that the track got groomed while we were there. Although truthfully the track was in pretty good shape prior to the grooming. It would have been more special if we were skate skiing.

Along the lake

At some point Jennifer decided it was a good time to turn around. I told her I was going on further and would catch her before the car. I probably went about a half mile further before turning around. I was slowed by seeing someone I knew and chatting for bit. But I did catch Jennifer with at least a half mile to go before the parking lot. I think I did about six miles total.

This was a fun outing and Jennifer is caused less pain from skiing than walking. She is having fun getting exercise, and her exercise level had picked up since we started skiing because the pregnancy usually causes her to lose steam when walking.

SWPA ice conditions

I spent a couple hours this AM checking Laurel Highlands ice conditions for you icehounds.I've got somegreat news... Conditions are still sweet! Read on.

Ohiopyle State Park Lower Meadow Run is looking good and has survived the couple warm days. Plenty of ice to be climbed this weekend. Get on it while it lasts. Here are the lines as walking in on the approach trail.

Season Finale area looking good and climbable.

Hemlock L & R both very nice

Main Flow on the left is fat and the mixed lines are in perfect condition for sends

Didn't check the Upper Meadow Ampitheater on the parking side, but I'm guessing its in good shape too!

Cucumber FallsMore for novelty. Even when formed, the 12' of climbing after the cone isn't worth doing and quite dangerous.Here's what it looks like today. Not this season!

HIGH VOLUME WATER...

Irishtown is looking a lot better than it did last week when we were there. Its fat and blue ready to be screwed.This is the best its looked in years.

Mouth of Madness WI4+looking good. Top might be a little thin. Take your shorties!

Newer tomixed?This climbis for you! The Prow WI3+, M4 We did it last week, great fun. Topout left. Sling the bent tree in the middle (seemed to work well). Take a few small TCU's for the rock between ice. Great Turf shots at the top.

Looking out of the mine opening at the back side of Mouth of Madness, PA's version of the Mica Mine. Its possible to climb upsidedown for hundreds of yards. (Yo! Will Gadd where are you?)

Here's another shot of the futuristic roof 40' upfrom the aliens on the floor!

Melting Mount Rushmore inice aliens... Am I reaching on this one? Its MY blog...

The other areas in SWPA...

Beast WallThe Beast WI5+/6appears to be "in" Monsta WI5+/6looking a little"dicey". The right var. looking safer. left looking more balls out! (to me at least) Could build a little more by the weekend. I'd love to try Monsta!

Looking up the lines Monsta topout in upper left corner, The Beast on the right.



Right WallFrom Left to Right, G-Gully WI4+, Final Obligation WI5, The Awakening WI5, Unamed/Graded Torretti line, World of Pain WI5+, Called on Account of Security WI4R All routesin reasonable condition after the warm.

Infinite AreaShot from far away, sorry for the quality. The left line is The Infinite WI5 looking incredible. The SICK-le WI6 M5/6appears to have a fracture at the lip. Way too scary for me! I saw it come crashing down(extremely close up) once. That was more than enough! I'll wait...again

Well thats my photo report on the areas I visited. Hope it helps in your planning. This may be our last weekend in the area, so get on it while its fat. If you have any questions, please get in touch. If you have conditions reports, photosyou think are rad.Anythingyou'd like to share, getit to me. I'dbe happy to post it up for others to see. Thanks and hope to see you out there! -Tim

Twilight Stream

Twilight Stream, originally uploaded by ParsecTraveller.
The day was coming to a close and this cascade just begged to have its picture taken...

And a garden update: plants are waking up, with the 'Kentucky Colonel' mint sending up a multitude of fresh shoots. The lettuce, chervil, and parsley are all growing well, and my French tarragon is sprouting. The containers I planted with California native wildflowers are just starting to bloom, with 'Pennie Black' nemophila putting on a fine show of dark maroon flowers with white picotee edges. The tidy tips, bird's eyes, poppies, and baby blue eyes have yet to bloom, but they will start within a week or two...

Rare Old Beast: a Very Early Brompton

Brompton folding bikes have remained virtually unchanged since they entered into production in the late 1980s. But before that happened, there was a small pilot run and the machines from this early batch were just a tad different. Only several hundred of these were made. Two of those recently ended up passing through Harris Cyclery on their way to the Brompton museum. And one of those I had the opportunity to photograph and ride. Pictured here is the 358th Brompton ever produced. Red and black 3-speed with upright handlebars, dynamo lighting, rear rack and fenders.





The most striking difference between the Brompton we know today and this early model is the "humpback" frame construction. As the Brompton history page explains it, "this feature had come about for the simple reason that standard pipe-bending tools could not produce the gentle radius desired. Change would only come with expensive retooling." By the time the bikes went into full production, the capital investment required for this had been secured and the bend of the main tube became more elegant.





Other differences are more subtle. For instance, the handlebars are welded(?) to the stem.






Here is a close-up. I take it this means the early handlebars were steel.






Likewise, the rear carrier is welded to the rear triangle.





Like so.






The bike comes with a wide, sprungplastic Brooks saddle.






Fitted onto a set-forward seatpost.






The dynamo lighting functions via a bottle generator on the rear wheel. The rear fender has a special cut-out to accommodate it.






The cable routing is interesting.






If I understand this correctly, it appears that several cables are gathered into the same housing and secured to the frame and stem at various points to facilitate the fold?






Here it is passing over the bottom bracket.





The fold itself is mostly identical. Same process, with similar bolts on the frame and stem as on the current production model.






Only the pedal fold is different.





Levers are involved; it is more complicated and bulky than the current snap-fold.






Finally, it looks to me as if the frame construction itself is different in places - the way the tubes are joined.The other differences are mainly in the components. The retro lights. The fender stay attachment. There is no front block system, and instead some of the early models were fitted with front racks. Brompton experts will no doubt notice a myriad of other differences that I haven't picked up on. As far as weight, the bicycle felt a bit heavier to pick up than current production models built up with equivalent specs, but not by much.




I rode the older bicycle carefully and briefly - not wanting to ruin its pristine condition (it had barely been ridden by the previous owner). The first thing I noticed was that there was much less room in the "cockpit" compared to my own Brompton; it felt a bit cramped. The difference seemed too great to be explained by the older bike's saddle being more forward; it seemed that the frame itself was shorter. Later I asked about this at Harris and was told it was indeed the case. Unfortunately I had no time to measure the two bikes, but it appears that when they got rid of the bend in the main tube, they also lengthened it.





However, the front-end handling of the older bike felt very similar, if not identical to modern Bromptons. Overall, riding it felt like riding an older and more upright version of the same bike.Reading Brompton's history and hearing about it firsthand from those in the know, it is striking how little the bicycle has been tweaked since its initial development. Aside from straightening out the bend after the pilot production run, they've mostly just worked on getting the weight down a bit and improving the components. The fold and the handling have remained the same.






For locals who'd like to see the pair of early Bromptons, they will remain on temporary display at Harris Cyclery until September. Many thanks for the opportunity to photograph and ride the #358! You can view more close-ups of ithere, and Elton Pope-Lance has photographed both bicycles here.