Tag: garmin

Rest – What a Concept!

ADMITTEDLY it’s been recently forced upon me – rest that is, but nonetheless it appears to be what I needed.

FOR various reasons, since last Saturday’s hike with fellow members of the Alpine Trail’s Association (ATA), I haven’t done any riding, or any strenuous activities for that matter.

SPEAKING of the ATA…Saturday, June 12th is the ATA’s Curtz Lake Trail Day event.

We’d love to see you there!

That Was My Quick Plug. Now Let’s Get Back To Rest

AS I was saying…er, writing, I’ve gotten three (3) full-on rest days since that walkabout (we were doing some fascinating recon – finding missing sections of an old YCC trail) near the Markleeville Airport, and that itself was somewhat restful. We did three (3) miles in the same amount of hours. A nice pace indeed and a nice break from “the usze.” Youze? Yooz?

WELL since then, and as I alluded to earlier, due to work, life, and such, I haven’t been able to put in any serious athletically-oriented time. The benefit? Real rest. And, real recovery.

NOW I realize that this isn’t the best way to gain fitness. On the contrary, my fitness, and the corresponding “scores” are declining. Not for long. But that’s not my point. My point is that I’m REALLY seeing the impact long-term rest is having on my performance. In my mind it’s validating that focus on rest and sleep is as important as focus on HIIT, TTs, endurance and tempo. See this earlier post for more on that if you’re so inclined.

HRV up.

RHR down.

THAT’S the long and short of this little missive.

I don’t share this data out of hubris, no; it’s just that since I’ve been in denial for most of the weekend-warrior part of my life I figured that you too might not be as steeped in those sleep and rest habits as you could be either.

KNOWING these little details has helped me better understand how my body reacts to stress, both chronic and acute, and so I can more easily know when things are off and more importantly, when things are on.

MY genuine desire is that what I’ve learned, and am continuing to learn, will help you in some way.

I’d love to know either way so do comment on this post, will ya?

IN the meantime let’s all relax, have a cerveza, and get ready for the Deathride!

FINGERS-CROSSED, my new, more restful outlook will help come July.

REST ON!

Riding Less but Getting Stronger – How’s That?

THE short answer is that I’m getting more rest and better sleep. I’m listening – to my body and to my gadgets.

GADGET may not be the best descriptor I initially thought but upon looking up the definition (a small mechanical or electronic device or tool, especially an ingenious or novel one) I realize it is apropos.

THOSE gadgets to which I refer, and about which I recently blogged, include my Garmin Fenix 6x and my Whoop strap.

LISTENING

THIS morning I had planned on getting in a fairly hard training session before work. However, my tech was suggesting otherwise. And after a month of wearing said strap and “comparing notes” with the Fenix, as hard as it was, I decided to listen.

I need more rest and frankly I find that part of training to be the most difficult. It’s easier to just ride.

OUR cat Ditty (nothing knows how to rest and relax better than a feline, right?) consistently shows us how to get it done so I figured I’d follow her example, and actually pay attention to what my devices, and more importantly my body, were telling me.

THE Fenix’s display indicated that I need 31 additional hours of recovery and that my recovery was delayed by poor sleep. Indeed, I was up late, celebrating my wife’s birthday and so was not able to get my usual Zs.

WHOOP’s recovery screen advised that I was only 18% recovered – my resting heart rate (RHR) was up and my heart rate variability (HRV) was “33.1% below its typical range, indicating that your body is not fully recovered.”

IT seems counterintuitive, at least to me, but since I’ve been focusing more on rest and sleep and mixing up my harder workouts with walks, runs, Kenpo workouts, easy e-MTB rides, and long endurance rides, I’ve been getting stronger.

GO figure! Putting in fewer hours (and miles) on the bike yet getting stronger…And, having more fun in the process.

ON April 1st I was following my new guidelines and I jumped on Zwift for an easy 45 minute spin. It took me a minute to realize what was going on (that’s my avatar with the yellow wheels) but rather than stress about not having my “real bike” (one rider chatted “this isn’t funny anymore Zwift, give me my bike back”) I just enjoyed the ride and the memories that came flooding back. I had one of those Big Wheels when I was a kid, you know?

I was smiling and giggling almost the entire session; in the past I would have whined about it.

PERFORMING

THE reason I’m still in need of more recovery is three-fold.

  • An intense HIIT workout last Friday
  • An endurance ride on Saturday
  • A virtual climb (focused on a new personal best – which I attained) on the Ebbetts Pass North Ascent on FulGaz on Monday.

FOR the HIIT workout I went with rocket drills. My workout consisted of six (6) sprints, two (2) minutes each at full throttle, from a standing start, up a small hill on Hot Springs Road. The rest interval was five (5) minutes, by the way, and I did that by doing a bit of easy spinning farther up the hill as well as back down to the starting point.

ON sprint #5 I hit almost 900 watts – the highest I’ve ever done on the road and it was the penultimate interval!

SPRINT #6, however, was almost a hurl-fest. Thankfully, though, no technicolor yawn.

SUNDAY, after Saturday’s approximately 90-minute endurance ride, I joined the wife for a short and easy ride on our e-MTBs.

THAT set me up for Monday, where I was able to set a personal best on the entire climb, as well as one of the segments, and hold a heart rate of 159 bpm for 60 minutes (per Trainingpeaks), a 2021 best.

RESTING and SLEEPING

AND so it was that I scheduled yesterday as a rest day and joined the wife again on our e-MTBs, this time for an easy ride up to Grover Hot Springs State Park, where my wife got her first taste of gravel on her new Rail.

AS for sleep, that’s where WHOOP is really helping. Now that I’ve been religiously wearing the strap for over a month I’m finding that what I like most is the focus it provides regarding sleep. From the after-action report in the morning, to the alerts the night before, it is teaching me (and it’s validated in my performance results) that sleep is just as important to training as the actual workouts.

WHEN I pay attention to the feedback it provides, as well as the input from the Fenix and Trainingpeaks, I perform better.

WHEN I don’t, I don’t.

AND so while I find myself champing at the bit to ride, or do something else hardcore today, I’m not going to do that.

I’M going to heed the warnings and try to be more like my cat. And in the process I know I’m going to get even sturdier on my steed.

THE Deathride is just over three (3) months away after all and it’s going to be a doozy.

HAPPY hump day! I hope you too are conquering some of those training humps and as always your comments are most welcome.

A More Holistic Approach to Fitness? WHOOP May Be Your Answer

AS you know I’m a bit of a data junky and between Trainingpeaks (TP) and Garmin (Fenix watch) I’m getting some pretty good information. But I’ve found that I just don’t have the time to jump into the TP data and with the Fenix, IMHO, the feedback is lacking.

AND so it was that I found myself getting a WHOOP strap earlier this month. I’d heard of, and seen (on Strava), some of my fellow athletes, including pros, using this unobtrusive little band and so when I got the special-offer email I thought I’d give it a try.

Inspector Gadget

YUP, it does feel a little bit like that with the Fenix on the left wrist and the WHOOP on the right but after thirteen (13) days I’ve gotten used to the set up.

THE WHOOP strap is minimalistic – a strap with a clasp.

What It Does (and Doesn’t)

DO, that is.

  • It doesn’t have a watch face.
  • It doesn’t track your steps.
  • It doesn’t track your pulse ox.
  • It does track your sleep (better than the Fenix does) and gives you specific feedback.
  • It does track your recovery and gives you specific feedback there as well.
  • It focuses on what it calls strain and what level of strain (load) you are under currently, and more importantly what kind of strain you can or should undertake that day.

SAYS WHOOP — “By balancing your daily recovery, strain and sleep, you will train optimally and unlock the secrets to your body’s true potential.”

I’M finding that to be true.

The overview panel provides a quick glance at recovery, strain and sleep.

The strain dashboard assesses your current strain and suggests the level of strain needed for optimal training.

The recovery dashboard gives you feedback on your current recovery and readiness for strain.

The sleep dashboard interprets and reports on your sleep performance.

Sleep is Key

AT least I’m learning that it is for me and WHOOP is driving me to focus and prepare for sleep like I do for workouts and training.

MY goal is to be able to sleep like my cat, Ditty. That’s her in the image at the top of this post.

All Together Now

  • The Fenix gives me the ability to capture my workouts and such while at the same time assures me that my resting heart rate and pulse ox are good. I find this especially reassuring when I’m not feeling 100%, especially in light of Covid-19 and the fact that those two data points are often key indicators of something being amiss.
  • Trainingpeaks lets me dive deeply into the specifics of my rides while at the same time mirrors nicely with WHOOP when it comes to things such as Acute Training Load (ATL), Chronic Training Load (CTL) and Form.
  • The WHOOP strap, and associated app fills the what-should-I-do-about-it?-gap and so far this is what I like most about it.

IN the end, what I’m seeing is that the COMBINATION of these three (3) pieces of technology, with their amalgamation of data and interpretations thereof, is giving me that global view, if you will, that I didn’t have before.

WHAT about you? What do you do to keep yourself honest and focused? Please share!

Cycling in the Sierra? Here are Some Things You Should Consider

Having spent most of my life cycling in the San Francisco Bay Area I was very accustomed to the conditions there and so was well prepared when I hit the road. When we moved up to Markleeville in the winter of 2016, though, I quickly learned that what worked “in the flats” did not necessarily translate to the Sierra Nevada.

Several months ago I posted an article entitled “Climbing Mountain Passes – 5 Key Things to Know.” This follow-up post expands on that one a bit with some more specific recommendations.

Equipment

Top row: Jersey pocket. All the items except the tube fit in that pouch on the right.
Middle row: That Lezyne carbon fiber pump is mounted on the bike.
Bottom row: All of these items fit in the saddle bag. Notice the chain pin inside the patch kit.

Sure, most experienced cyclists carry some sort of mini-tool, a patch-kit, Co2 cartridges, etc. but it’s important to have some redundancy where you can. Some examples:

  • Two (2) tubes instead of one. I was bombing down Hwy. 4 a couple years back and hit a pothole. I double flatted and had only one (1) tube. The patches I had wouldn’t work as the holes were too big; had to call for extraction.
  • Tire boot, duct tape (or both). I don’t carry an extra tire but I do have a tire boot and some duct tape wrapped around an old toothbrush handle. On one particularly frigid morning I put the duct tape around my fingertips – the gloves I had were not doing the trick.
  • Chain pin. Ideally you’re checking your chain wear regularly but even then, ca-ca occurs. I learned this the hard way, too. A pin in my chain starting coming out while on a ride (I hadn’t checked my chain in awhile) and I couldn’t get it fully inserted with the chain tool. Again, I had to call for extraction.
  • Sat-com. Speaking of calling for extraction…How do you do that with no cell service? I mentioned this in that “Climbing Mountain Passes” post, too but it bears repeating: cell service is basically non-existent in the mountains. Now that’s not to say I don’t carry my cell, I do, but having a device like the Garmin inReach Mini will allow you to communicate with “your person” when you are out of cell range, and its SOS feature could save your life. The monthly subscription for the basic plan is relatively inexpensive (about $12.00 a month).
  • Identification and dinero. I hope this one is a no-brainer for most of you yet I’ve heard of some who don’t carry one or the other. Not only do I carry my driver’s license but I also carry my medical insurance card, my debit card and some green. And, speaking of redundancy, I wear a Road iD. In my case, just the ID itself, on the band of my Garmin fenix.

Footwear and Clothing

Yours truly, in jersey, vest and neck gaiter (bibtights and boots not shown), in front of a snowbank across Hwy. 4 just south of Silver Mountain City, this past winter.

Foul weather in the mountains is not always cold, or stormy weather IMHO. Heat and sun can also foul up a good ride. Here’s a bunch of suggestions:

  • Cycling boots. No, I’m not referring to those lycra-type shoe or toe covers. I’m talking full on, waterproof, boots. With sleet, rain, mud and road spray I’ve found that shoe covers just don’t cut it. I invested in a pair of Sidi Gore-Tex Cycling Shoes (ankle-high boots, really) and my feet don’t get cold or wet.
  • Cold weather socks. Add some wool socks, like DeFeet’s Woolie Boolie and you’re golden.
  • Neck gaiter/tube. I’ve got several types of these, some lighter, like Buff’s and some heavier, like Castelli’s Arrivo 3 Thermo Head Thingy. Keeping that neck warm is key to keeping those colds away and it can be used for the noggin as well. Once, when I forgot my vest, I stashed it under the front of my jersey to help ward off the winds a little during a descent.
  • Vest or jacket. When you head out from 5000′ and it’s 85 degrees it’s easy to forget that it can often be 20-30 degrees colder at the top of that climb. A vest or jacket, especially if you can strap it to your bike somewhere so you can save some pocket room, can make the difference between a shivering descent and one that is much more comfy.
  • Extra gloves and hat/cap. First, let me say that I’m a dripper; one of those “two-towels under the spin bike kinda guys” so when I’m doing long climbs things can get a bit schweaty. I’ve learned to carry an extra set of gloves, cap and oftentimes an extra gaiter, and will exchange the sweat-soaked pieces for the drier ones once I reach the summit.
  • Climbing bibs (or shorts) and jersey. Like I wrote at the start of this paragraph, in my book foul weather isn’t always cold or wet (or snow). It can also include heat (or wind). I’m a Castelli devotee and so I went with their Superleggera bibshort and Climber’s 3.0 jersey. I climbed Hwy. 4 to Ebbetts Pass last week, when it was a tad warm, and what a huge difference those items made! So much so that I checked my shorts a few times to make sure they hadn’t split at the seams. Nope, just the material doing its job. Breezy!

Weather

Thunderheads, other cloud formations, and rainbows, over Diamond Valley just this past Monday.

Having an understanding of regular weather patterns, e.g. daily t’storms, regular wind patterns, is helpful when cycling in the California Alps (and other locals for that matter).

  • Get some intel. from a local rider, club or bike shop so that you know that right now, for example, up Tahoe way daily thunderstorms are a regular thing. Getting caught on Carson Pass during a hailstorm isn’t pretty. Just ask our friend James Hurst who experienced just that on the Deathride a couple years ago.
  • Check the forecast before you head out and prepare for the worst-case scenario. I like Weather Underground, in large part because they have a network of folks all over the country who have personal weather stations. That allows you to get weather data closer to where you are or will be. Yup, we have a weather station here at HQ so you can get Markleeville weather realtime.
  • Know what to do if the shit hits the fan. Are there places to shelter? What do you do if a thunderstorm (and the associated lightning) happens where/while you’re exposed on some mountain road?

Be Prepared

The Scouts have it right. Be prepared. Or said another way, plan for the worst and hope for the best. Having the right equipment, understanding and addressing footwear and clothing options, and getting a handle on the weather are all key to having a good ride or perhaps avoiding catastrophe when you are cycling — or gravel riding, or mountain biking, or hiking, or backpacking, or 4-wheeling, or fishing…

Okay, you get the idea. Gear up, be ready, be aware, and enjoy the day!

In Cycling it’s All About the Data – or is It?

Garmin, Wahoo, FitBit, Apple Watch, Lintelek (haven’t heard of that one until today), you name it, most us of have one, or more, so we can track our rides, runs, hikes, sleep, Vo2 max., oxygen saturation, heart rate, caloric intake and on and on and on.

Is it worth the hassle?

Well after yakking with my BFF (and CA Alps Cycling member #3) Scott yesterday about the issues he was having getting his new Wahoo Elemnt Roam to upload to Strava I asked myself that very question.

My answer = YES.

My Experience

I’ve run an Apple Watch (it’s been awhile) and found it wasn’t rugged enough. At one point I used it for work and my Fenix (Garmin) for play. It became too much to manage both systems and I also found in the frequent switches that I would have “button-confusion” (the process whereby you push one button on one watch thinking it was the other button on the other watch and therefore not get the data you were looking for). I just made that up but I think it works. Hello Merriam-Webster! Next edition perhaps?

Image courtesy of Know Your Meme

Finally I decided to simplify my life and I sold the Apple Watch and went with the Fenix. Since then I’ve upgraded a few times to newer Fenix models and I absolutely LOVE this watch (Fenix 6 Pro) and with just a couple of exceptions (I’ll let you guess) it never comes off.

This watch gives me the tools and feedback to monitor and improve my health and fitness. Among other things it’s helped me lose 20 pounds this year and increase my Vo2 max and FTP. It also lets me keep an eye on my pulse ox and resting heart rate – two key indicators that can tell me if something’s awry in the ol’ bod.

What about on the bike?

But…the watch doesn’t work on the bike, at least for me. While I do wear it while I ride, and use it as a back up — which, you’re correct, adds another layer of data complexity and management — I prefer a larger, bicycle specific computer on the two-wheeler, or wheelers. The larger fonts help me see the data that matta betta.

In the saddle I’ve used a Garmin most of the time (1030 is my current model) and a Wahoo Elemnt Bolt some of the time. Recently though, just before Scotty did as it turns out, I purchased a Wahoo Elemnt Roam. Why?

I was tired of the resets and screen freezes on the 1030 and I happened to notice on Strava that Levi Leipheimer was running a Roam. I had also just watched a FulGaz “How to film amazing bike videos” clip on YouTube and it suggested that the Wahoo was the best computer to use to record your rides.

I must give credit where credit is due though: Garmin support has been awesome and they have sent me two replacements. As I think about it, Wahoo support has been great too – I had problems with my original Kickr awhile back and they too sent a new unit my way and knock on wood, no further issues. Maybe I’m just too hard on shit? Or is it just that shit happens? I’m going with the latter.

Talking about confusing data…A cow with horns and an udder?

The downside(s)

Of course being the data-nerd that I am, I had to compare the difference between the Fenix and the Roam. After pairing the same speed sensor to both off I went for a ride up to Raymond Meadow Creek (northern side of Hwy. 4/Ebbetts Pass).

Guess what? The Roam “said” I was faster but the Fenix gave me more credit for elevation gain. Seriously? I have to pick? C’mon man!

As I alluded to in the beginning of the post, there can be upload or download issues, too. While the 1030 uploads seamlessly, even when not on wifi, as does the Fenix, I’ve had challenges with the Roam (but not the Bolt – go figure) uploading when not on wifi. Wahoo support gave Scott some guidance this a.m. though (they also said that a patch was forthcoming) and so we’ll continue to compare notes. Perhaps we’re the exception, Scott and I, as Charlie, CAC member #6, has had no problems uploading via cellular.

Ignoring the data

Part of the feature-set for the Garmin models that I run is the post-ride feedback, e.g. Productive, Unproductive, Maintaining and Peaking. But I’ve had conversations like this with my watch: “What do you mean I’m unproductive (as it displayed yesterday)? How can you say that if my Vo2 max is up and I rested yesterday?” I’ve even been known to give it the finger when I don’t like what it displays.

It’s a similar dynamic that I sometimes experience when using GPS to navigate in my car. What, that’s not the correct street! I shouldn’t turn that direction. I’m going this way!

So are these things worth the trouble?

To me the key is finding the balance and realizing, as I read recently, that these data points are just that – the data helps us make decisions or gives us insight that perhaps we don’t have or couldn’t get. Note to selves: That doesn’t mean though, that we have to pay attention to our various devices like they were oracles!

In spite of all the data and equipment management, upload and download challenges and button confusion, however, I still believe these “widgets” are worthwhile.

How about you? Do you have similar challenges? Perhaps you don’t even run a bike computer (like a friend of mine here in town). Do you have some recommendations? Funny stories?

Please…I need more data!