12-31-2022 Ride

Ride with a couple of other Bisikleta riders, leaving from the parking lot down by the skate park near the Coronado bridge on the island side.  On this ride, there were:  Jed, Charlie (his idea), Eric, and Fritz.  We headed out of the parking lot to a bike path that emptied onto Glorieta Blvd, which got us to the Bayshore Bikeway, a nice, protected two-way bike path.  We took it through Coronado and onto the Silver Strand, making pretty good time once we got away from the traffic and were able to ride in a loose pace line.  I was pushing hard when I was at the front, probably dealing with a little bit of a headwind.  And I was recovering from a cold that started late Monday night.  Lots of snot expulsion during the ride but no evidence of respiratory weakness.  Took the Bikeway all the way down to Imperial Beach and around the bottom of the bay inlet there.  On the way north, we took a combination of bike path and surface streets with a bike lane back toward town, stopping by a little park for a break around 16 miles, where a Russian oligarch's boat was docked after being seized in the Cayman Islands.  Continued on, and just before we got near the turnaround, we were on a rough patch of road and I got a rear flat tire.  Fixed it pretty quickly, and from there we rode to the Rady Shell and around it before another break, with some pics up by the shell.  It was fast on the way there, and we kept a fairly mean pace on the way back, which was close to a retrace of our outbound route.  Funny, at the point where we headed west along the bottom of the bay inlet, there was a mobile bike truck, so I asked the guy to fill my tire to full pressure, which helped.  After this point, Fritz and Jed were really pushing the pace, so I tried to cool them off and not get too far ahead of the others.  Happened a couple of times on the way back, where we might have had a slight tailwind and were going faster.  My legs were holding out, but I was working really hard to keep up with the leaders.  Took a little detour at the very end, because I didn't see the bike path taking us under the bridge and instead waited until we could cross the traffic and come back to the parking lot the way we drove in.  There was some fog and mist on the Silver Strand on the return route, not so much but enough for me to take my sunglasses off.  Good ride and a good way to end my 2022 exercise plan.

Avg speed = 18.4 mph. Total mileage = 43.9 mi

Avg power = 170 W. Weighted avg power = 181 W

Total elevation gain = 180'

Avg heartrate = 136 bpm

https://www.strava.com/activities/8317960113

https://www.fitbit.com/activities/exercise/52849267436

12-30-2022 Ride

Not a great day on the bike, mechanically speaking.  I had put on a new chain, and it was skipping throughout the ride in certain gears under load.  Not sure what's going on there, I'll try to ride it out and see if the new chain settles in.  Down by the park and across the freeway to get to BVP, which I took up to San Pasqual Valley Rd, turning right and then left onto Citrus Ave.  Took it all the way to El Norte Pkwy, turning left and riding down to Broadway.  Over to Country Club Ln, taking it until I got to Borden Rd, where I turned right and headed for Las Posas Rd.  After the slow climb, I hit something in the road and got a front tire flat, so I stopped to repair it.  Continued on, turning left on Las Posas Rd and then left again on San Marcos Blvd.  Down to Bent Ave, turning right and seeing the new traffic layout around Discovery St, which it looks like they are finally connecting through.  I got onto Craven Rd and took it to Twin Oaks Valley Pkwy.  Turned left and then right onto Barham Dr, and it was around here that the control cable for my rear derailleur broke, leaving me with two gears to choose from.  I took it slow, riding to Mission Ave and then over to Centre City Pkwy.  Home the normal way from here, across the freeway and riding, quite slowly, up the two last little climbs.  Was definitely glad to be done with this ride.  On the plus side, cleaning and reseating my rear cassette may have caused the clattering noise in my rear wheel to go away.  Will monitor how it goes.

Avg speed = 15.7 mph. Total mileage = 36.0 mi

Avg power = 133 W. Weighted avg power = 153 W

Total elevation gain = 1500'

Avg heartrate = 125 bpm

https://www.strava.com/activities/8312596912

https://www.fitbit.com/activities/exercise/52858525830

12-28-2022 Ride

Solo ride, recovering from a cold whose symptoms started on Monday night with a sore throat.  I had tried to replace my chain with one that Blair gave me and was supposedly compatible, but it kept skipping, so I put the old one back on, this time with a quick-release link in the chain.  It worked fine for the ride.  Headed on the old time trial route up to Espola Rd and then up to Poway Rd.  That little climb was tough as always.  Then it was down to Community Rd, where I turned left and road up to, and past, Scripps-Poway Pkwy turning right onto Kirkham Pkwy to get back to Scripps-Poway Pkwy.  Then it was down to Pomerado Rd, taking it to Poway Rd and then getting onto the new time trial route.  All the way back home via this route.  Felt fine, a lot of snot cleared out of my sinuses, didn't have any issues with being winded.

Avg speed = 14.8 mph. Total mileage = 25.3 mi

Avg power = 141 W. Weighted avg power = 174 W

Total elevation gain = 1880'

Avg heartrate = 110 bpm

https://www.strava.com/activities/8304303110

https://www.fitbit.com/activities/exercise/52797150722

12-26-2022 Ride

Solo ride in the morning, leaving after working to adjust my front derailleur and getting closer to desired operation.  Still rubs a little against the derailleur cage at lower gears and lower chainring, but just a little, not too bad.  Headed through the neighborhood to Matinal Rd and then up to W Bernardo Dr, turning right and taking it to RB Rd, turning right there and riding up and through the 4S Ranch neighborhood to get to Paseo del Sur.   Down to Babcock St, turning left and trying to get through this area to another connecting point out of it, no luck.  So I got back to Paseo del Sur and then turned left onto Paseo Montenero, riding around that area and eventually getting to Haaland Glen, which got me back to Paseo del Sur.  To Camino del Sur, turning left and taking it to the 56 bike path, where I turned left and rode up to Black Mountain Rd, turning left there too.  Over to Oviedo St, turning right there and then another right onto Oviedo Way, which leads up to Hilltop Community Park at grades averaging 9% for about 0.4 mi.  Back down after reaching the top, turning right on Black Mountain Rd and heading home the normal way, up to Carmel Valley Rd, then Dove Canyon Rd to RB Rd and through the neighborhood.

Avg speed = 14.8 mph. Total mileage = 27.9 mi

Avg power = 133 W. Weighted avg power = 174 W

Total elevation gain = 2230'

Avg heartrate = 125 bpm

https://www.strava.com/activities/8294499703

https://www.fitbit.com/activities/exercise/52797155154

12-24-2022 Ride

Bisikleta ride, heading over the normal way via the 4S Ranch neighborhood to the Target.  On this ride, there were: Ray, Robert, Arnold, Zac, Eric, Al, Fritz, Jed, and Nel.  We headed down to San Dieguito Rd, turning right there and dropping down to the bottom of the hill.  Waiting there, it turned out that Zac, Fritz, and Al had not made the turn, so we kept going in a fairly well ordered pace line over to El Camino Real and then to Via de la Valle.  Took it to the coast and turned on the Coast Hwy, with a brief stop at the turn.  I was pushing the pace pretty hard, along with Jed.  Then it was up into and through Del Mar, turning on Carmel Valley Rd and dropping down to the stoplight, where we waited for the others coming the other way.  They made it pretty soon, and they turned around to ride with us while we headed back to El Camino Real and then north.  I slowed down here and didn't try to stay with the leaders.  Around this time, a group of SDBC riders came up on us and passed us, with one of them bumping into me on the way past.  Down into the flats and then back onto San Dieguito Rd, with another fairly decent pace line back to the gas station, where folks decided to stop for a break.  Then it was up Three Witches at a fairly decent clip, with enough reserves to make up ground on Jed in the final section and catch him.  Fritz and Zac were way ahead of me, much faster.  I stayed with the leaders from there back to the starting point and finished at the front with Fritz.  Then it was home at a fairly decent clip, where Eric stopped by later to pick up the shoes that I had repaired for him.

Avg speed = 17.3 mph. Total mileage = 39.3 mi

Avg power = 170 W. Weighted avg power = 202 W

Total elevation gain = 2110'

Avg heartrate = 127 bpm

https://www.strava.com/activities/8287268064

https://www.fitbit.com/activities/exercise/52786955245

12-23-2022 Ride

Short coffee ride from home with Joe.  We headed through the neighborhood to Matinal Rd, riding the little stretch through the townhomes before turning right and then right again onto W Bernardo Rd.  Up to RB Rd, turning left and taking it to Pomerado Rd.  There we turned left and rode down to the second turn onto Paseo del Verano, which has some little bits of climbing before descending to the turnoff for Bernardo Winery.  We rode around the shops there until we found Manzanita Roasting Co, where we stopped for a coffee and conversation.  Then it was back to Pomerado Rd via the other section of Paseo del Verano, turning right and heading down to the freeway and across.  Home the normal way from there, with a big push up the little hill before the park, setting a PR of 1:06 at an average power output of >350 W.

Avg speed = 13.5 mph. Total mileage = 10.4 mi

Avg power = 112 W. Weighted avg power = 166 W

Total elevation gain = 770'

Avg heartrate = 99 bpm

https://www.strava.com/activities/8282908523

https://www.fitbit.com/activities/exercise/52710168440

12-22-2022 Ride

Ride after finishing work for the year, with Blair, Avi, and James, who was back on the bike with us for the first time in more than a year.  We kept the route short, but Blair picked one that had a fair amount of modest climbing in it.  Headed out from the back parking lot to Bernardo Center Dr, continuing on to Carmel Valley Rd and climbing up to the top before dropping down to Camino del Sur.  James did pretty well here, slower but hanging in there.  Then we turned right and stayed on that road until turning onto Paseo del Sur for the route through that neighborhood.  I got out ahead and at one point looped back past the others before riding to catch up to them.  Over Four Gee Rd into the 4S Ranch neighborhood, back-tracing my normal route through there until we got back to RB Rd.  At that point, spur of the moment, we turned right and rode over to Karl Strauss for a beer, which was excellent.  Back to the starting point from there, with Avi splitting off when we got to W Bernardo Dr.  We took the back route past B66 to get to where the cars were parked.  All in all, a fine coda to an eventful, and successful, 2022 from a work perspective.

Avg speed = 14.7 mph. Total mileage = 15.4 mi

Avg power = 121 W. Weighted avg power = 169 W

Total elevation gain = 920'

Avg heartrate = 97 bpm (?)

https://www.strava.com/activities/8282514654

https://www.fitbit.com/activities/exercise/52706012894

12-20-2022 Ride

Ride from work, having driven in, heading over to Camino del Norte and meeting Avi on the way toward Espola Rd.  We turned left there and rode up the gradual climb and then a nice downhill back to Pomerado Rd.  Left there, taking it up to Ted Williams Pkwy to turn right and ride to Rancho Carmel Dr.  Stayed on it until turning right into the tech park where Avi's office is, and then I rode down through the parking lot like the previous time and got back onto Camino del Norte.  Back to work the normal way from there.  Was a great day for a ride, didn't push the pace too much but had a good time.

Avg speed = 15.6 mph. Total mileage = 19.1 mi

Avg power = 146 W. Weighted avg power = 175 W

Total elevation gain = 1210'

Avg heartrate = 116 bpm

https://www.strava.com/activities/8272844079

https://www.fitbit.com/activities/exercise/52707603458

12-18-2022 Ride

Solo ride, none of the others were available.  Headed up Aguamiel Rd to Duenda Rd and then to W Bernardo Dr to get over to RB Rd.  Then it was up to Pomerado Rd, following the time trial route for a while.  Stayed on Poway Rd past the usual turn, taking it to Rancho Penasquitos Blvd and up that short, steep little climb.  Then I got onto the 56 bike path and took it all the way down to Carmel Valley Rd, turning there and riding it back to Camino del Sur.  Left there, taking it back to RB Rd and staying on it until a left turn onto W Bernardo Dr.  All the way down to Aguamiel Rd, turning there and riding on Aguacate Way and Creciente Way to get back to Azucar Way and home.  Still not feeling so strong, maybe health is not at 100%.

Avg speed = 16.2 mph. Total mileage = 30.2 mi

Avg power = 158 W. Weighted avg power = 184 W

Total elevation gain = 1760'

Avg heartrate = 124 bpm

https://www.strava.com/activities/8264012896

https://www.fitbit.com/activities/exercise/52624415596

12-17-2022 Ride

Kinda weird ride on this day.  Started early, and it was pretty cold at the beginning, under 40.  Through the neighborhood to Matinal Rd and over to W Bernardo Dr.  Not rolling fast on this day.  Up to RB Rd, taking that little climb to get to the 4S Ranch neighborhood, where I initially rode all the way up to the water tower for the first time, then on a number of streets to get over to Four Gee Rd, taking it up to the top before turning around and riding to Camino del Sur.  Right there, up to Casey Glen and then over to Paseo del Sur to get to the Bisikleta starting point.  Large group at the start, here is who I remember: Robert, Fritz, his friend Robert, Andy, James, Zac, his friend Keedon, Audrey, her friend Chris, Chris Cantor, Edson, Eric, Darnell, and Arnold.  I had no idea about the route before we started.  Down Camino del Sur to San Dieguito Rd, then right on El Apajo, where we lost Darnell for a time.  I went and brought him back.  Over to Calzada del Bosque, taking this up that short, steep little hill to Linea del Cielo.  Into RSF, where we headed away from the village on La Granada.  At a pause point where everybody got caught up, I turned around and started heading back to get home and get ready for Elaine Davis' funeral mass.  Back the way I came into RSF, staying on Via de Santa Fe back to El Apajo and then up Three Witches, very slowly.  I had lost both short-fingered gloves on the downhill, and Robert helped me find one on the way down, so I rode back up looking for the other one and finding it.  Route retraced back to Four Gee Rd, turning there and again taking a number of turns through that neighborhood until coming onto RB Rd via Town Square Pkwy.  Back into our neighborhood, staying on Matinal Rd until Hada Rd and then getting over to Duenda Rd and home the normal way from there.  No real attempts at sustained high output on this ride.

Avg speed = 14.7 mph. Total mileage = 37.8 mi

Avg power = 144 W. Weighted avg power = 181 W

Total elevation gain = 2780'

Avg heartrate = 121 bpm

https://www.strava.com/activities/8259811831

https://www.fitbit.com/activities/exercise/52630742623

12-11-2022 Virtual Ride

Ride in the garage on a rainy day.  Was determined to get 20 miles in, but it was something of a chore.  Talked to Laura for much of the ride, and that helped to ease some of the boredom.  Kept the resistance level low and did a lot of spinning at Levels 0, 1, and 2.

Avg speed = 16.9 mph

Total mileage = 20.0 mi

Avg power = 150 W. Weighted avg power = 155 W

Avg cadence = 84 rpm

https://www.strava.com/activities/8238054415

12-10-2022 Ride

Solo ride over to the 4S Target, riding through the neighborhood, then through the 4S Ranch neighborhood with the little juke up to the end of Four Gee Rd and back.  On this ride at the start were: Ray, Rob, Kamal, James, Audrey, Jed, Nel, Charlie, Chris, and Fritz.  Rob had his new bike, and it looks beautiful.  We took one of our usual routes, heading down to San Dieguito Rd, out to El Camino Real, and then over to the coast using Via de la Valle.  Then it was up to La Costa Ave and back, retracing the route.  I felt good on the outbound segment, hanging with the leaders the whole way and helping to push the pace at times.  On the way back, I dialed the pace down a little bit for myself, and others kinda followed suit.  At the turn from El Camino Real back onto San Dieguito Rd, we waited for others to catch up, and Nel was having some pain in his left arm.  Jed asked him some questions, but he said he was okay.  So I rode with Nel pretty much at his pace on way back to the start from there, and it went fine.  Jed was there for much of the way too.  Riding back home from the collection point, I stayed on Camino del Norte to Bernardo Center Dr, and then took W Bernardo Dr.  Normal way from there, with the exception of riding to the top of Corazon Pl and then Pajaro Way to a just enough distance to make it over 50 miles.

Avg speed = 17.7 mph. Total mileage = 50.1 mi

Avg power = 164 W. Weighted avg power = 186 W

Total elevation gain = 1920'

Avg heartrate = 121 bpm

https://www.strava.com/activities/8232803994

https://www.fitbit.com/activities/exercise/52522408038

12-09-2022 Ride

Ride with Avi over lunchtime, heading out of the back parking lot, where my car was parked, over to the 7-Eleven by High Country West to meet him.  He came along a couple of minutes later, and we turned onto Camino del Norte, heading out to Carmel Valley Rd and turning right there.  Then it was down to Rancho Santa Fe Farms Rd, turning left and getting over to the 56 bike path.  I was maintaining a pretty good pace, not scorching it, staying generally just a little in front of Avi.  We continued on the 56 bike path up to Rancho Carmel Dr, turning there and riding up to Ave of Science, where Avi's office at Oura is located.  We turned left and rode down to a place where we turned into a parking lot and then went through a gate that dropped me onto Camino del Norte near the freeway.  I crossed the street and then headed back to the site the normal way from there.  Was a nice little 20 mile ride.

Avg speed = 15.5 mph. Total mileage = 19.9 mi

Avg power = 136 W. Weighted avg power = 178 W

Total elevation gain = 1250'

Avg heartrate = 117 bpm

https://www.strava.com/activities/8228985094

https://www.fitbit.com/activities/exercise/52519778561

12-07-2022 Ride

Ride over lunch with Blair and Avi, leaving from HP site and heading out Bernardo Center Dr to Carmel Valley Rd and up to Black Mountain Rd.  The wind was swirling around on this ride, and it was cool but not cold.  Turned left there and rode down to Park Village Rd, turning right there and taking it to Camino del Sur.  Starting before the turn, it was generally climbing or rolling up and down all the way back to the top of Carmel Valley Rd, where I waited for the others to get there.  Wind was coming out of the west, so it helped on the latter climbs.  Down the hill and then last little climb before getting back to Camino del Norte, where Avi turned off and Blair and I finished back to HP.  Felt stronger on this ride than my average speed suggested.  I also rode to and from work, adding another 5 miles or so to the total, not shown below.

Avg speed = 16.2 mph. Total mileage = 15.6 mi

Avg power = 160 W. Weighted avg power = 200 W

Total elevation gain = 1240'

Avg heartrate = 114 bpm

https://www.strava.com/activities/8221047446

https://www.fitbit.com/activities/exercise/52449012513

12-04-2022 Ride

Solo ride, was cool at the start but not cold.  Headed on the standard time trial route up to Pomerado Rd and then kept going on RB Rd and Espola Rd.  Up to Lake Poway Rd, turning left there on a whim and riding up this little climb to get to the apex of this ride.  Then it was back to Espola Rd, taking it over to Poway Rd, including the little climb up to the turn, which was tough as usual.  Down to Sabre Springs Pkwy, where I got onto the bike path that eventually follows the east side of the freeway, keeping on the path after Scripps-Poway Pkwy and eventually getting onto Scripps Ranch Blvd.  I continued on this route until keeping straight to get onto Carroll Canyon Rd, which was in sorry shape.  A bumpy ride over to Black Mountain Rd, where I turned right and took it all the way to Carmel Valley Rd.  The climb up to the 56 was also a challenge, pretty steep there for about a mile.  Over to Dove Canyon Rd, then back to RB Rd and home through the neighborhood.  I didn't feel like I was dogging it so much on this ride, but my overall effort wasn't so great.

Avg speed = 14.9 mph. Total mileage = 32.0 mi

Avg power = 150 W. Weighted avg power = 182 W

Total elevation gain = 2520'

Avg heartrate = 121 bpm

https://www.strava.com/activities/8207412244

https://www.fitbit.com/activities/exercise/52365870478

12-03-2022 Ride

Bisikleta ride, a shorter one this time.  Headed through the neighborhood and then through the 4S Ranch neighborhood, including the stretch up to the top of the turnaround on Four Gee Rd.  On this ride, there were: Rob, Arnold, Gio, Jamil, Zac, Charlie, Eric, Jed, and Cam.  We headed down Camino del Sur to the 56 bike path, with me, Jed, and Zac pushing the pace at different times.  Gathered up there, then continued down to El Camino Real, turning there and heading to the coast on Carmel Valley Rd.  On the climb up into Del Mar, Jed and I were out in front, and I was able to power past him to get to the light first.  Over to Via de la Valle along the coast, where we turned and waited for everybody to regroup again.  I led the way over to El Camino Real and then to San Dieguito Rd, where we had a kinda ragged pace line to the gas station in Fairbanks Ranch.  Another short break there before heading back to the starting point.  I set a PR going up Three Witches, 8:26, but most of my faster pace was in the early section.  I did catch up to, and pass, Jed near the top, but Zac was out in front of both of us by a fair margin.  Fairly fast on the return on Camino del Sur and slower on the ride back home, riding by Gideon's house and over to W Bernardo Dr, taking it down to Aguamiel Rd before climbing back up.  I averaged around 18.4 mph on the Bisikleta section.

Avg speed = 17.4 mph. Total mileage = 39.7 mi

Avg power = 165 W. Weighted avg power = 192 W

Total elevation gain = 2220'

Avg heartrate = 127 bpm

https://www.strava.com/activities/8202989157

https://www.fitbit.com/activities/exercise/52369382312

12-02-2022 Virtual Ride

Kickr ride in the morning before heading to work.  Generally low impact with one more consistent power expectation stretch and a couple of intervals alternating between medium and higher power.

Total time = 50:56

Total mileage = 12.0 mi

Avg power = 148 W

Weighted average power= 157 W

11-27-2022 Ride

Solo ride after a hard previous day's ride.  Kept a slower pace, heading through the neighborhood to Matinal Rd and then over to W Bernardo Dr.  Up to RB Rd, turning left and taking it to Pomerado Rd.  I was making the route up as I went.  Rode up to Twin Peaks Rd, turned right and then turned left on World Trade Dr, taking it up to Stoney Peak Dr to get to Carmel Mountain Rd.  Then I took it over the freeway and up that little climb then down to turn right, staying on the same road and riding up to (actually a little past) Black Mountain Rd.  Up to Carmel Valley Rd, turning right and heading up and then down to Dove Canyon Rd.  Left there, taking it up to Lone Quail Rd to get over to 4S Ranch Rd.  I took it into the town center, getting to Ralphs Ranch Rd and then to RB Rd.  From there, it was down to W Bernardo Dr and home the normal way at that point.  Legs felt tired at the start but settled down okay.  New Gatorskin tires installed after this ride.

Avg speed = 15.5 mph. Total mileage = 19.9 mi

Avg power = 142 W. Weighted avg power = 171 W

Total elevation gain = 1380'

Avg heartrate = 124 bpm

https://www.strava.com/activities/8177117299

https://www.fitbit.com/activities/exercise/52294650574

11-26-2022 Ride

This was a tough day.  Headed over to the 4S Target starting point, meeting Gideon on the way and riding through the 4S Ranch neighborhood.  On this day, there were all strong riders: Rob, Gideon, Chris, Fritz, Perse, and Jed.  We rode back to RB Rd and then stopped at Gideon's house to pump up Fritz's tires before getting over to W Bernardo Dr.  Down to the freeway and over to Highland Valley Rd, I made an error and started over the pedestrian bridge before turning around, so I rode the dirt trail on the south side of Pomerado Rd, which was a little sketchy.  Fairly fast on the flats to the base of the climb, where Chris, Fritz, and Jed climbed really well, with me trailing behind them.  We gathered back at the top and then rode over to Bandy Canyon Rd, taking it down into San Pasqual Valley and over to the 78.  Downhill was fast, and after the turn on Bandy Canyon Rd we formed a pace line and kept it fast until the turn onto the 78.  Stayed together because of traffic, with several riders taking the lead.  Onto Old Milky Way to get over to San Pasqual Rd, turning right there and then left onto Old San Pasqual Rd.  The next climb began here after a short break, up to Summit Dr first, then over to the turn onto Mary Ln.  I was able to keep close to Chris on this climb, but that was basically it for me for the day.  Rode down to BVP and split with Rob, Perse, and Gideon at the freeway, since they had to be back early.  The other four of us continued, and I knew I was going to trail them.  Over Via Rancho Pkwy to Del Dios Hwy, where on the last downhill my front end started wobbling and I had to slow down.  So I got way behind the others, who waited for me near the crest of the little climb after the flats.  We stayed pretty much together on the reverse Stud Loop section, then it was down to Via de Santa Fe and over to the bottom of Three Witches via El Apajo.  I was slow on that climb, pretty much out of gas for pushing the pace, and the others were significantly faster.  Back to the starting point trailing the others, particularly on the gradual climb up to Casey Glen.  Didn't hang around at the finish point, just kept going but at a pretty slow pace.  Rode home via the route down RB Rd to W Bernardo Dr and up Duenda Rd.  Legs didn't cramp up at all, I just didn't have any push left in them from the base of Three Witches.  Was glad to be done with this ride at the end.

Avg speed = 16.8 mph. Total mileage = 53.9 mi

Avg power = 163 W. Weighted avg power = 189 W

Total elevation gain = 3760'

Avg heartrate = 134 bpm

https://www.strava.com/activities/8172342206

https://www.fitbit.com/activities/exercise/52298516313

11-25-2022 Ride

Solo ride on the Friday after Thanksgiving, after having to deal with a number of flats and tire issues the day before.  I changed out a tube on the front tire before starting because my repair didn't hold.  Followed the time trial route to start with, out to Poway Rd and beyond, getting to the point where I had to stop the previous day due to my second flat.  Then I turned around and rode the originally intended route, heading back up Pomerado Rd to Ted Williams Pkwy, turning right there and getting to Twin Peaks Rd.  No wind on this day, it was glorious in general.  Up to Espola Rd, turning left and slogging up that moderate climb before the descent back into RB, where I made pretty good time coming down.  Continued on RB Rd to get to Camino del Sur, where I turned right and rode out to Artesian Rd.  Did a little stretch on this road before turning around and heading back the way I came.  Then it was home through the neighborhood.

Avg speed = 16.9 mph. Total mileage = 31.2 mi

Avg power = 156 W. Weighted avg power = 184 W

Total elevation gain = 1940'

Avg heartrate = 130 bpm

https://www.strava.com/activities/8167145902

https://www.fitbit.com/activities/exercise/52224465373

11-24-2022 Ride

Thanksgiving Bisikleta ride, heading through the neighborhood to the 4S Target, riding through the r@ Ranch neighborhood as well.  On this ride were:  Rob, Kamal, Jamil, Cheng, Jed, and Eric.  The temperature was about 10 degrees warmer at the starting location from when I left home, and it was windy.  We headed to Paseo del Sur, turning left onto Del Sur Ridge Rd to get to Lone Quail Rd.  Over to Dove Canyon Rd, taking it down to Carmel Valley Rd and passing by an organized Turkey Trot.  Up to Black Mountain Rd, turning left there and taking it through Mira Mesa.  I kept it really slow on the downhill after crossing the 56 because the crosswinds were making my bike move all over the road.  Jed and Kamal were riding well, staying near the front, as was Eric.  I tried to hang out in the middle to make sure everybody was keeping generally together.  Kearny Villa Rd to Miramar Rd, where we turned left and stopped for a break at a gas station.  Jamil was feeling nauseous and Cheng was also suffering.  Kamal got Jamil straightened out regarding what he was drinking, and we headed up Pomerado Rd into a headwind.  Near the top of the climb, the wind was really fierce and right in our faces.  I got to the top first, but it was a real workout.  By the time Cheng got to the top, he was in poor shape.  Had a stomach ache and needed to lie down, so we convinced him to call his family and come pick him up at his brother-in-law's house, which was off Stonebridge Pkwy.  We all rode down there to drop him off, then we continued back to Pomerado Rd and down to Scripps-Poway Pkwy.  My bike was really wobbling, and I rode the brakes the whole way down.  Near the bottom of the hill, I noticed my rear tire was flat, and everybody was far in front of me, so I texted them and started to fix it.  Kamal rode back and got there as I was putting the wheel back on and pumping it up, then Jamil also showed up.  The three of us continued on, but not too long after, near the intersection with Stowe Rd, my rear tire tube blew out and I decided enough was enough.  Called Ann and asked her to come pick me up while the others continued on the originally planned route.  Not a great cycling day at all.

Avg speed = 15.1 mph. Total mileage = 22.3 mi

Avg power = 151 W. Weighted avg power = 188 W

Total elevation gain = 1770'

Avg heartrate = 118 bpm

https://www.strava.com/activities/8163372770

https://www.fitbit.com/activities/exercise/52219867075

11-22-2022 Ride

Solo ride from home to Joe's house.  It was pretty cold on the first section, rode on the freeway to BVP and then behind the mall.  It started to warm up a bit then, taking El Ku Ave up to get onto Centre City Pkwy.  By then, my fingers were thawing out but my toes were still cold.  Up to Country Club Ln, taking a right and then another one to get to Roundtree Glen and Joe's place.  He was still getting ready, so we headed out a few minutes later, back to Country Club Ln and taking it west to El Norte Pkwy and then Borden Rd.  We skirted by some road work and continued on, taking that little climb up behind the college and then down to Las Posas Rd.  Over to San Marcos Blvd, heading west again to get to Palomar Airport Rd.  We rode down to Loker Ave and stopped there for a coffee and conversation at a Starbucks.  Took quite a while to get the coffees, maybe I shouldn't be patronizing this chain.  After the break, we headed down to El Camino Real, turning left and heading down to Alga Rd, which I had never ridden.  It had a short downhill and then a 1.7 mi climb, with the first section being 6-10% grade.  Not terrible but a workout.  Then it was down to Melrose Dr for a short section to get to Rancho Santa Fe Rd, which also had a climbing section of about the same distance but with less overall grade.  Those were the two significant tough sections of the ride.  After that, we rode over to Mission Rd and took it all the way back into Escondido, turning left onto Broadway and heading back to Joe's house.  Got back a little later than planned but it was alright.  I then took Iris Ln to get back to Centre City Pkwy and from there followed the normal way home, benefiting from a slight tailwind at times but not having a lot to push with on the last two little climbs before getting home.  Legs felt fine, but I could have fueled more on this ride.

Avg speed = 15.6 mph. Total mileage = 51.3 mi

Avg power = 139 W. Weighted avg power = 166 W

Total elevation gain = 2320'

Avg heartrate = 116 bpm

https://www.strava.com/activities/8154429185

11-21-2022 Ride

Ride in the late morning with Avi Halpern, heading through the neighborhood to RB Rd, then taking Via del Campo over to W Bernardo Dr.  Around this time I noticed my rear tire was wobbly, so I rode on the flatting tire over to the 7-Eleven in High Country Ranch and changed the tube while I waited for him to show up.  Found a rock in the tire tread, not sure it that's what caused the flat.  Couldn't get my pump to inflate the tire so well, but we headed out anyway, turning right on Camino del Norte and heading out that way.  Around RB Rd, we caught a light, so we stopped and Avi used his mini pump to put more air in my tire and help reseat the tire bead so it didn't have any high spots.  Much better after that, and we headed down to Carmel Mountain Rd, with me dialing my pace back to keep closer to his speed.  Shortly after the right turn, he hit something that blew out his rear tire, so we stopped to fix that one as well.  He didn't have a tube, but luckily I was carrying a second spare and gave it to him.  Then it was down to the 56 bike path, using that, at cruising speed, to get back to Camino del Sur.  Over to Carmel Valley Rd, turning right and riding up and down.  We rode the climb back to Camino del Norte, first time for me riding this climb, but we took it fairly slow.  He peeled off at that turn, while I continued on, riding into RB and turning right onto Lomica Dr and passing through the retirement neighborhood to get over to Higa Pl and then the turn onto Pomerado Rd.  Back to RB Rd, turning left and riding all the way back up to Matinal Rd.  Retraced my route through the neighborhood back home.  Other than the flats, it was a nice ride, with a generally easy pace that didn't wear me out.

Avg speed = 15.5 mph. Total mileage = 30.2 mi

Avg power = 135 W. Weighted avg power = 167 W

Total elevation gain = 1840'

Avg heartrate = 125 bpm

https://www.strava.com/activities/8150533060

https://www.fitbit.com/activities/exercise/52208285273

11-20-2022 Ride

Ride up to Jim's house after discovering, as I was getting my bike ready, that the rear tire had a big piece of rubber missing.  I replaced the tire with an old spare and headed up there.  Then we rode the time trial route at a pretty slow pace.  About a mile in, my rear tire went soft and we had to stop while I swapped out the inner tube.  Bummer.  From there, it was uneventful, a casual ride while the two of us caught up with each other.  Finished in 1:14, which might be a record for the slowest time trial ride I've done on this route.

Avg speed = 14.3 mph. Total mileage = 17.6 mi

Avg power = 136 W. Weighted avg power = 157 W

Total elevation gain = 1010'

Avg heartrate = 116 bpm

https://www.strava.com/activities/8145682286

https://www.fitbit.com/activities/exercise/52145600976

11-19-2022 Ride

Solo ride through the neighborhood the normal way, to RB Rd and then to the 4S Target through the 4S Ranch neighborhood.  Met up with the Bisikleta riders, here's who rode:  Ray, Cam, Robert, Kamal, Chris C., Charlie, Eric, Arnold, and Nel.  Out Camino del Sur to San Dieguito Rd and down into Fairbanks Ranch, forming a decent pace line on the way over to El Camino Real.  Then it was over to Via de la Valle to get to the coast.  I wasn't pushing too hard but felt okay on this stretch.  Took the Coast Hwy up to the normal La Costa turnaround, and I fell behind, again, on the stretch leaving out of Solana Beach and down by the coast.  I waited at a light while others went through, and I ended up suffering alone while the others were bunched up ahead of me.  Finally caught up with them in Encinitas, and from there I was in or near the leaders.  Rest stop at the usual 7-Eleven before heading back, finishing first up the climb into Solana Beach by just outlasting Arnold.  We rode through Del Mar and then the others turned off at Carmel Valley Rd while I continued on to ride up to Torrey Pines and meet Ann and the church hiking group after their hike.  I took the inside route after tightening up my chainring bolts, then decided after getting to the top to ride down the outside route and ride up again.  Second time was challenging but not terrible, although I could feel it more in my quads.  Once to the top, I kept going, getting to La Jolla Village Dr and turning right on Villa La Jolla Dr, hoping to find a convenience store to get a drink and a snack.  No luck, so I turned around and rode back the way I came, turning onto Torrey Pines Scenic Dr to ride to the Gliderport, but there wasn't much going on there.  So I headed back to where Ann had parked the car, riding around there before continuing on to a place by the golf course where I sat and waited for them to show up.  Then it was back to the car and packing it up before we headed to Las Olas for lunch.

Avg speed = 16.4 mph. Total mileage = 51.8 mi

Avg power = 153 W. Weighted avg power = 185 W

Total elevation gain = 2580'

Avg heartrate = 126 bpm

https://www.strava.com/activities/8141495756

https://www.fitbit.com/activities/exercise/52143000604

11/13/2022 Ride

Solo ride, leaving early to be done in time to go to church to sing.  Through the neighborhood in an unusual way, tracing a common walking route to get to W Bernardo Dr, which I took to RB Rd.  Turned left and headed up to Valle Verde Rd.  I rode up through this neighborhood, which has some pretty big houses, finding a back way into Bernardo Winery but not much more.  Back to Espola Rd, taking it up to Titan Way and then riding through Poway neighborhood streets to get back, again, to Espola Rd.  Home there a normal way, up to W Bernardo Dr and then usual route.

Avg speed = 15.1 mph. Total mileage = 18.1 mi

Avg power = 140 W. Weighted avg power = 168 W

Total elevation gain = 1230'

Avg heartrate = 125 bpm

https://www.strava.com/activities/8112847281

https://www.fitbit.com/activities/exercise/52002790130

11-12-2022 Ride

Solo ride over to the 4S Target starting point, riding by Gideon's house to see if he was getting ready, no sign of him.  Then it was through the 4S Ranch neighborhood to the start.  Perse was there, but he wasn't riding, only brought bagels and coffee, which was very nice.  Rob led this ride, so I was the sweeper. On this ride were: Rob, Zac, his friend Keedon, Audrey, Andy, Eric, Cheng, Jed, Kamal, Jamil, Nel, and Fritz.  We headed down Camino del Sur to the 56 bike path, and I hung back to ride with Andy, who was feeling slow after his century ride last weekend.  It had been kinda cold at the house when I left, but it warmed up fairly quickly.  Down to El Camino Real, and it cooled down on the stretches of the path by the creek.  We headed up to Del Mar Heights, and Eric's rear tire was flatting, so I stopped with him to check it out.  He ended up putting air into it, which helped but wasn't the necessary fix.  Then it was over and down to San Dieguito Rd, where a smaller group of us had a fairly fast pace line to get to the service station in Fairbanks Ranch for the first break.  Then it was over to El Apajo and up to Via de la Valle, where I rode near the back with Nel, not realizing that there were others behind us.  We all caught up and took the Stud Loop over to Paseo Delicias, then it was on to the Del Dios climb.  Audrey, Zac, Keedon, and Jed were ahead of me, with Audrey and Keedon really setting a fast pace.  We rode down and waited at Rancho Dr for the others to catch up, then we took this road over to Via Rancho Pkwy.  On that last little climb, I hung close to Zac and did okay.  Then it was up and down to the mall, stopping for a brief break by one of the gas stations before heading over using the pedestrian bridge.  I had to get ready for a work cookout at our house on Monday, so I peeled off from the rest of the group at the turn into our neighborhood.  Nothing special about this ride, was slower than I would normally have been if not sweeping.

Avg speed = 16.4 mph. Total mileage = 44.8 mi

Avg power = 152 W. Weighted avg power = 185 W

Total elevation gain = 2640'

Avg heartrate = 125 bpm

https://www.strava.com/activities/8108291396

https://www.fitbit.com/activities/exercise/52028179451

11-06-2022 Ride

Solo ride over to Dave's house, riding across the freeway and taking the back way up to a place where I turned onto Centre City Pkwy and headed to Felicita Ave, turning left.  Headed down to Montview Dr and turned there, but it didn't go through, so I turned around and headed back to Redwood St to get to Montview Dr again and over to Dave's place.  Met up with John and Jim as well, and we headed out on the Escondido time trial route.  I wasn't pushing too hard at the start, but John was motoring and Dave was there with him, so I hung on with them.  Decent time up to the turn at Deer Springs, and my legs were starting to feel it from the previous day's ride.  On the way back into town, it was mostly John and me trading leads, getting ahead of the others.  On the way through town, we had pretty good luck hitting the lights, so I tried to pace John back to the starting place.  He was able to keep up a good pace but not quite at my speed, still making the lights.  He ended up with a fast time, under an hour, felt good about it.  Smoothies at Dave's house before I headed back home the normal way, keeping it above 10 mph on both little climbs but feeling it on the last bit.  Subsequent analysis of my Strava data indicated my time for the time trial, starting and ending at Dave's house, was 56:48, and that included the little diversion when I rode into the gas station by Deer Springs and threw my banana peel away.  Might be a PR for this time trial route.

Avg speed = 16.9 mph. Total mileage = 29.0 mi

Avg power = 163 W. Weighted avg power = 180 W

Total elevation gain = 1350'

Avg heartrate = 127 bpm

https://www.strava.com/activities/8078775677

https://www.fitbit.com/activities/exercise/51903961569

11-05-2022 Ride

Solo ride over to Robert's house to meet up with him and head to the 4S Target, taking the route through 4S Ranch neighborhood.  Robert was leading this ride, and I was the sweeper.  On this ride were: Robert, James, Dilson, Pio (Dilson's friend), Valentin (Rob's friend), Zac, Audrey, and Nel.  Audrey had already ridden about 15 miles before our start.  We headed down to San Dieguito Rd, and it was chilly at the start, not so bad from Target but others were complaining.  Down to El Apajo, where Zac missed a turn and several others rode out to catch him.  At this point, James got separated from us without our knowledge.  We rode up to the Stud Loop, and I waited for James to catch up with us while the others took off.  Once James got there, we took Paseo Delicias to the end of Stud Loop, and I rode down to find the last riders coming up before turning around and riding with them.  Then it was back to Paseo Delicias and on to El Camino del Norte, riding over to Lago Lindo and turning left.  We stayed on this road until turning left onto Avenida de Acacias and then right onto Via de la Cumbre.  This connected to San Elijo Ave, and we did a left onto La Granada and a sharp right onto Rambla de Las Flores.  This road has a short, sharp climb before getting to Linea del Cielo, where I stopped to tighten my chainring bolts.  Turned right here and took it to Lomas Santa Fe and down past the freeway for a break at the gas station just beyond.  Then we continued on to the Coast Hwy.  I stayed back here to make sure that the later riders were supported, and we rode together for the most part into Leucadia, for another break at the 7-Eleven and Cancun.  From there, the route back was a common one: back to Via de la Valle, then El Camino Real to San Dieguito Rd, where we had a nicely organized pace line back to the Fairbanks Ranch gas station.  Short stop there before 3 Witches, where I started back and ended up catching all the others to finish first up the climb.  Zac and Audrey were holding back, knowing that they were running 13 miles after the bike ride (!).  Back to the starting point via Camino del Sur to Paseo del Sur and then Del Sur Ridge to Garretson St and the parking lot.  Rob and I rode back together, and I took the neighborhood route back home.  He told me about the new bike he is considering buying, and Officine Mattio.  Looks like a nice bike.  Not a fast-paced ride for me on this day, but it was a good day in general.

Avg speed = 16.2 mph. Total mileage = 55.4 mi

Avg speed starting and ending at 4S Target = 16.7 mph

Avg power = 144 W. Weighted avg power = 171 W

Total elevation gain = 2730'

Avg heartrate = 129 bpm

https://www.strava.com/activities/8073613857

https://www.fitbit.com/activities/exercise/51835737190

11-03-2022 Ride

Last afternoon ride of the year with Blair and Robert.  Headed over to RB Rd the normal way, where we met up with Robert and stopped to adjust my front derailleur, which was rubbing.  It was better, still not perfect, after the adjustment, good enough for me to ride but limited in which gears I could use while avoiding the chain rubbing against it.  We headed through the 4S Ranch neighborhood and then through Del Sur, getting back to Camino del Sur and taking it to the 56 bike path.  I wasn't pushing the pace too hard, content generally with hanging at about the same pace as Robert, with Blair a little behind.  We headed up to Black Mountain Rd, and I was able to outpace Robert on that little climb, with a consistent, big effort.  Then it was back to Carmel Valley Rd, turning right and heading to Dove Canyon Rd.  On the climb to the top of Carmel Valley Rd, I noticed some additional noise in the front derailleur, so I stopped near the bottom of Dove Canyon Rd to tighten my new, recently installed chainring bolts, some of which had loosened.  I caught up with Robert and Blair at RB Rd, where they were looking at Robert's bottom bracket, which had been making noise all through the ride.  Then we headed back to our respective starting points, and I drove home.  Was a good ride.

Avg speed = 15.8 mph. Total mileage = 19.7 mi

Avg power = 135 W. Weighted avg power = 180 W

Total elevation gain = 1190'

Avg heartrate = 112 bpm

https://www.strava.com/activities/8065201404

https://www.fitbit.com/activities/exercise/51833607114

10-29-2022 Ride

Great Western Loop ride from Charlie Witherspoon's house in Rancho San Diego.  It was an eventful day.  We were supposed to start at 7:30, but several people arrived late, including Gideon, who rode down from his house!  On this ride, there were:  Ray, Cam, Gideon, Andy, Jed, Charlie, Eric, Robert, Nel, Gio, Al, Fritz, James, Percy, and Cory.  Charlie needed his rear derailleur adjusted, and I was able, with Perse's help, to get my front derailleur to shift up and down but with a fair amount of noise from it rubbing against the chain, particularly in the upper chainring.  You can see the route we took in the Strava map.  It took us downhill first to a shopping center, where Charlie announced that his chain had broken.  Amazingly, Gideon had a spare link and somebody else had the tool to repair it.  So we kept going on.  We headed up Willow Glen Rd, a very slight uphill pull that went okay, until turning right onto Dehesa Rd.  A break at a service station at the turn, then the grade increased and made it more challenging.  The leaders at the front thinned out until it was just me and Jed.  We traded leads until I just got in behind him and tried to match his pace.  Another break at the turn onto Japatul Rd while the others caught up, there was a slight downhill before we got onto the climbing section.  Then it was six miles grinding, almost matching Jed's pace all the way.  He was a little in front but couldn't separate.  We stopped for the others to catch up at the turn onto Lyons Valley Rd, which took us generally downhill, including a couple of periodic uphill sections.  I waited at the intersection with Skyline Truck Trail while the others continued on to a convenience store a couple of miles further, to direct everybody to the right route.  After the extended break, we continued, and it got steep and winding.  On one of the turns, I misjudged its radius and went into the dirt on the other side of the road, skinning my forearm and knocking my shoulder around.  A fair amount of blood until it stopped, got help from a lot of others to wash it off and check my bike out.  After about 5 minutes, we continued on, but I was still shaken and took the rest of the turns very slowly.  There were a couple of climbing sections in there, and I rode them with Fritz, who was really cool in hanging with me.  We caught up with the leading group at some point (intersection with Skyline Truck Trail, I think) and told them the story, then we continued on after everybody was with us.  I was back with the leaders then, mostly Ray and Gideon at times, and it was a nice downhill for a while, turning right onto Jamul Dr and then another right onto Steele Canyon Rd to get back to Willow Glen Dr.  I was feeling okay at this point, arm wasn't hurting but my shoulder and side were a little bit sore.  Back to the shopping center, where we stopped for some weird reason, maybe to let Charlie ride ahead and get the grill started.  Eric pointed us in the direction that we came, and we retraced our route back to Charlie's place.  There were two minor climbs to negotiate, including the last one up to Charlie's street.  It was me, Cam, and Fritz initially on these climbs, then just me and Fritz finishing it off.  A nice time at Charlie's afterward, everybody happy for this ride to be over.  I felt okay at the end, legs held out just fine, a little surprising since I had the adrenaline rush and worked pretty hard on all of the climbing sections as well as having to deal with a bike that didn't perform so well in the upper chainring.

Avg speed = 15.1 mph. Total mileage = 48.9 mi

Avg power = 151 W. Weighted avg power = 182 W

Total elevation gain = 4290'

Avg heartrate = 129 bpm

https://www.strava.com/activities/8039307934

https://www.fitbit.com/activities/exercise/51721671920

10-23-2022 Ride

Solo ride later in the afternoon, we had to get to church early, so I delayed riding.  Through the neighborhood to Matinal Rd, then over to W Bernardo Dr.  Left onto RB Rd, taking it onto the old time trial course and benefiting from a tailwind coming from the southwest.  Past the high school and, after starting downhill, I decided to turn onto High Valley Rd and go for about a mile up.  And up indeed it was, with several stretches over 10% grade.  Up to Markar Rd and then to Eastvale Rd, riding it for a bit before turning around as it started to descend.  When I look at the map, there appears to be a way to get over to the 67, and I will have to try it soon.  Back down to Espola Rd, taking it down to Twin Peaks Rd and then to Pomerado Rd.  Then it was back to RB Rd and home via Bernardo Center Dr and Duenda Rd route.  Legs felt a little tired on this ride, but I wasn't interested in pushing it.  They held up okay on the climbing portion.

Avg speed = 14.9 mph. Total mileage = 19.1 mi

Avg power = 149 W. Weighted avg power = 179 W

Total elevation gain = 1560'

Heartrate = 124 bpm

https://www.strava.com/activities/8010016801

https://www.fitbit.com/activities/exercise/51589777787

10-22-2022 Ride

 Ride over, the normal way, to Robert's house, where I met up with him and Gideon.  We rode together to the 4S Target by taking the route through 4S Ranch.  On the ride this day were:  Ray, Robert, Cam, Gideon, Gio, Eric, Charlie, and Nelson (Nel for short, a new rider).  We rode down Camino del Sur to San Dieguito Rd, then down to El Apajo and over Via de Santa Fe to get to Via de la Valle.  Up to Stud Loop start, where we gathered up before continuing.  I led out and tried to set a decent but not scorching pace, kept it up until, on a climb, Robert pushed out ahead and increased our speed.  I followed his wheel for a while and then passed him on a climb and kept pushing to the end, apparently setting a PR without really feeling I was going hard.  We headed down Paseo Delicias to El Camino del Norte, turning there and taking it to Rancho Santa Fe Rd.  Ray and I set a good pace on that stretch.  We turned right and rode for a short while before turning right onto Lone Jack Rd.  Followed it to Fortuna Ranch Rd, which had a 10% grade right at the start, followed by generally uphill riding until we got to a water tower.  At this point, we had to walk our bikes down a stone and dirt trail to get to paved road, Latigo Row.  We rode over to Lone Hill Ln and took it down to Lone Jack Rd, following that route back to Rancho Santa Fe Rd, where we headed south to get to a 7-Eleven at the corner of Encinitas Blvd.  Met up with Audrey and took an extended break before continuing up to Willowspring Dr, turning left there.  Another little climb and a trek to get to El Camino Real, and Audrey was pushing hard on the climbs.  Left on El Camino Real and then right onto Santa Fe Dr, taking it down to the coast highway at the level of Swami's Beach.  Moderately fast pace through Cardiff and into Solana Beach, then a left on Via de la Valle.  Ray set the pace up and over to El Camino Real, and I sat on his wheel, passing there and riding over to San Dieguito Rd.  We were all riding together, so we formed up a pace line and held it together all the way to that gas station before Three Witches.  Short break there before continuing on.  Audrey was intent on setting a PR on the climb, so she rode fast, while I tried to match Ray's pace.  We hung together up into the second climbing section, when I passed him and had enough, this time, to keep a decent pace all the way through the third little climb and into Camino del Sur, where Audrey was waiting.  I set a PR on this climb, 8:29, and wouldn't have thought it while I was riding, again didn't feel like a fast pace to me.  Back to the starting point, good legs left and I pushed the pace among the lead riders.  Then back home through the neighborhood, not pushing so hard here and finishing feeling tired but not damaged.  Weather cooperated very well on this day, with cloud cover for most of the time.

Avg speed = 16.3 mph. Total mileage = 51.8 mi

Avg power = 153 W. Weighted avg power = 190 W

Total elevation gain = 3350'

Avg heartrate = 132 bpm

https://www.strava.com/activities/8003535122

https://www.fitbit.com/activities/exercise/51582570200

10-20-2022 Ride

Ride after work with Blair from back parking lot, heading out to RB Rd the normal way, where we met up with Robert.  I had taken my aero bars off and put my cyclometer back on (old habits hard to break).  Through the 4S Ranch and Del Sur neighborhoods, including a little loop off Babcock St where I missed a turn and ended up looping back to Paseo del Sur.  Down to Camino del Sur, taking it over to that neighborhood just beyond San Dieguito Rd, where we rode through this area until we got back onto Camino del Sur.  Down to the 56 bike path, where we headed east up to Black Mountain Rd, turning to head back toward Carmel Valley Rd.  On the stretch just before Stargaze, I pushed my pace to air it out up to the turn.  Then we rode over to Dove Canyon Rd and took it back to RB Rd.  To Via del Campo, where I talked briefly with a guy, Dana, who expressed some interest in riding with us or Bisikleta in the future.  Didn't generally push the pace consistently, would go hard in some areas for a while and then let up to not get too far ahead of the others.  Back to the starting point, where I headed home as it was starting to get dark.

Avg speed = 16.1 mph. Total mileage = 24.2 mi

Avg power = 127 W. Weighted avg power = 171 W

Total elevation gain = 1420'

Avg heartrate = 119 bpm

https://www.strava.com/activities/7995056898

https://www.fitbit.com/activities/exercise/51531351844

10-16-2022 Ride

This turned out to be a good day.  Time trial down at Fiesta Island with a bunch of other Bisikleta riders and over 80 total riders.  I caught a ride with Jhonar and his wife Pam and kids Kaitlyn and ??, riding over to his house on Poblado Rd.  On the way down there, the pads for my tri bars flew off, so I ended up riding without the foam pads, it was a little bit uncomfortable but not unbearable.  We got there really early, then others started showing up.  Plenty of time for me to get ready and take a couple of runs to get my leg muscles ready.  I was #80 to start, and Andy and Al started not so far ahead of me.  It was fun cheering the Bisikleta riders on at the start and after their first lap before I took off.  I got off a little too fast at the start but realized I couldn't hold that pace and slowed up a little, aiming for around 200-210 W.  First and second laps went by fairly quickly, and the third lap was a chore, particularly toward the end, when I was starting to tire and realizing I needed to push just a little longer.  According to the timer, I finished in 32:02.7, which was good enough to place me second-fastest in the 60+ men's category, with Andy coming in third-fastest.  Robert finished third-fastest in 55+, Audrey was the fastest woman overall, Fritz was third-fastest in Men 35+, and Zac was second-fastest in Men 19+.  Fastest overall time was 26:24.  I was third-fastest in the Bisikleta riders, about a second faster than Audrey and behind Zac and Fritz.  That was the biggest short-term effort I've ever put out on a bike, definitely felt good to be done and to celebrate and tell stories with the others afterward.  Forgot to turn my Fitbit on, but it recognized the ride and reported my heartrate for it.

Avg speed = 22.9 mph. Total mileage = 12.3 mi

Avg power = 224 W. Weighted avg power = 223 W

Total elevation gain = 0'

Avg heartrate = 132 bpm

https://www.strava.com/activities/7973098443

10-15-2022 Ride

Ride over to Gideon's house, arriving a little late because one of the pads from my aero bars fell off and I had to go back and get it.  Met up with him and Robert, and we rode to the 4S Target the normal way via RB Rd.  This was a smaller turnout, due to the time trial planned for the following day, and here were the riders:  Robert, Gideon, Cheng, Gio, Kamal (we met him on the way, at the 56 bike path), Jhonar, and Jed.  Out Camino del Sur to the 56 bike path, Jed was pushing the pace harder, so I did my best to match his speed.  Dialed it back somewhat once we got to the bike path, taking it all the way down to El Camino Real.  Rode over to the coffee shop by Roberto's Taco Shop on Carmel Valley Rd for a really long break, including a 20+ minute wait for our coffee orders to be filled.  From there, we started back the same way,  again taking a slower than normal pace.  Turned left at Carmel Valley Rd off the bike path and took it back to Camino del Sur.  On the last stretch back to the starting point, Kamal got ahead and pushed the pace, so I got out of the saddle and worked to catch up with him and match his speed back to the start.  Rob, Gideon, and I rode back after a brief break, no high effort for me on this section, and I followed them down to Gideon's house and on to Poblado Rd, taking it over to W Bernardo Rd and riding home the normal way from there.  Felt good on the ride, maybe a little too much effort in advance of the Sunday time trial.

Avg speed = 16.6 mph. Total mileage = 38.7 mi

Avg power = 138 W. Weighted avg power = 166 W

Total elevation gain = 1970'

Avg heartrate = 108 bpm

https://www.strava.com/activities/7968073433

https://www.fitbit.com/activities/exercise/51468604944

10-12-2022 Ride

Ride, on a Wednesday after work, with Blair heading over Via del Campo to RB Rd, where we met Robert.  Both he and I had aero bars on and used this ride to get more comfortable riding with them in preparation for the upcoming time trial at Fiesta Island.  Headed to Camino del Sur and then down to the 56 bike path.  On this section of the ride, I kept up a pretty high pace and got out ahead of the others, waited for them at Carmel Valley Rd intersection.  Focused on trying to maintain high output consistently, it's not an easy thing to do.  On the bike path, we were headed downhill and there were a number of runners coming the other way.  One idiot was running on our side of the path, and he didn't see me until almost too late.  I didn't hit him but I locked my brakes up to avoid it.  Down to Carmel Valley Rd, where we turned and headed back to Camino del Sur, still riding in aero position but not quite as high output for me.  Good little push up the hill to the turn, where we retraced our route back, dropping Robert off at the same point we met him.  It was a gray day to begin with, and by the time we got back onto Camino del Sur, most cars had their lights on.  Was definitely getting dark at the end.  My legs felt the effects of the high impact on this ride, not sore or cramping but definitely tired.\

Avg speed = 17.6 mph. Total mileage = 25.1 mi

Avg power = 156 W. Weighted avg power = 180 W

Total elevation gain = 1280'

Avg heartrate = 121 bpm

https://www.strava.com/activities/7955061180

https://www.fitbit.com/activities/exercise/51413356507

10-09-2022 Ride

Met John over a Lake Miramar to try out my new aero bars on the loop around the lake.  It was a foggy day with mist in the air, so I didn't use my sunglasses.  We rode clockwise, and at first the feeling was really unsettling and unstable.  On the initial loop, I braked a lot (there were many walkers and runners) and took my time practicing getting into aero position.  The second loop was the fastest, and then I slowed it down somewhat on the final loop.  Was feeling it in my legs near the end.

Avg speed = 18.6 mph. Total mileage = 14.8 mi

Avg power = 172 W. Weighted avg power = 180 W

Total elevation gain = 30'

Avg heartrate = 120-125 bpm

https://www.strava.com/activities/7937403064

10-08-2022 Ride

Ride over to Robert's house and then to the 4S Target starting point.  On this day, there were the following riders: Fritz, his friend Sokha, Andy, Tony, Robert, Zac, Cheng, Gio, Jhonar, Kamal, Jed, Charlie, and Al.  Later on, Levi met us at one of our stopping points.  Common route, down Camino del Sur to San Dieguito Rd, and over El Apajo to Via de la Valle.  Tony missed the El Apajo turn, so we ended up meeting him in Leucadia.  Up Paseo Delicias to El Montevideo, then Lago Lindo to El Camino del Sur to get down to Rancho Santa Fe Rd.  I got up to the turn onto Paseo Delicias first, by trailing Jed until I put a burst of speed on at the end.  On the downhill on El Camino del Sur, I was trying to chase Zac down, and at the end several others - Jhonar, Kamal, and Jed - got past me and I didn't have any response left.  Kamal was riding well on all the flats and short uphill segments, his IronMan is coming up in two weeks.  Over to El Camino Real, heading north to La Costa Ave, where a lead group stopped at a convenience store briefly before we met up with the others and continued down to the coast.  Fairly fast stretch of the ride.  On the coast highway, we stopped at Cancun and gathered everybody up before continuing south at a fairly fast pace.  Zac was riding especially fast, and I did everything I could to stay with him, successfully until the flats before Solana Beach.  I did close the gap and catch him on the little uphill into SB, then a group of us rode together until the turn onto Via de la Valle, where we waited for the others to catch up.  I led the group over to San Dieguito Rd, pretty well stayed together, then we had a decent pace line to the gas station before Three Witches.  After the short break there, we headed on, and Zac kicked it into high gear.  No way I could even think about catching him, and Fritz was trying to do the same.  I held onto Fritz's back wheel as long as I could, going really fast up the first two climbs.  But I ran out of gas in the middle of the third climb and had to slow down before recovering somewhat and finishing better.  Ended up with a PR of 8:42, can be faster if I pace myself a little more earlier and then push harder at the end.  Ride back to the start was uneventful, with Zac, Fritz, and Kamal getting out ahead but within sight.  Legs were starting to feel it, but they held out until the end.  A fairly relaxed ride for me and Robert heading back, and I took the RB to W Bernardo Dr route.

Avg speed = 17.9 mph. Total mileage = 48.8 mi

Avg power = 159 W. Avg weighted power = 181 W

Total elevation gain = 2120'

Avg heartrate = 128 bpm

https://www.strava.com/activities/7932257532

https://www.fitbit.com/activities/exercise/51271325943

10-06-2022 Ride

Ride after work with Blair, heading out Bernardo Center Dr and turning right onto Camino del Norte.  Took it out to Artesian Rd, where we turned and rode for about a mile and a half before turning around and heading back.  Continued on Camino del Sur to the 56 bike path, heading east to Salmon River Rd and then taking it over to Paseo Montalban to get to Black Mountain Rd.  Over to Carmel Valley Rd, then back via Dove Canyon Rd to RB Rd and Via del Campo.  It was a fairly tame ride, nice weather though.

Avg speed = 16.0 mph. Total mileage = 22.4 mi

Avg power = 137 W. Weighted avg power = 178 W

Total elevation gain = 1530'

Avg heartrate = 123 bpm

https://www.strava.com/activities/7923419405

https://www.fitbit.com/activities/exercise/51270297693

10-02-2022 Ride

Solo ride initially, heading through the neighborhood to Poblado Rd, turning left and then right onto W Bernardo Dr.  Up to RB Rd, where I turned right and rode up that little climb.  Then it was through the 4S Ranch neighborhood the normal way and through the Del Sur neighborhood as well.  There was a festival set up in the park, and I hit the guard protecting an electrical line to a booth that surprised me.  But I kept it upright and continued down to Camino del Sur.  From there, it was back the normal way to the neighborhood, taking Cabela Dr to Duenda Rd and then up to the end of Corazon Pl before turning back, getting to Duenda Rd and then to Jim's house via Aguamiel Rd.  Met up with him and Dave and reset my handlebars after the bump.  Time trial route from there, and both Dave and Jim were riding faster than usual.  My legs were feeling it from the previous day's ride, so I didn't have much inclination to ride too hard.  Fig smoothies at Jim's house after the ride, which tasted pretty good.

Avg speed = 16.5 mph. Total mileage = 31.0 mi

Avg power = 150 W. Avg weighted power = 171 W

Total elevation gain = 1820'

Avg heartrate = 124 bpm

https://www.strava.com/activities/7900976921

https://www.fitbit.com/activities/exercise/51125700404

10-01-2022 Ride

Bisikleta ride, starting from home and riding by Robert's to pick him up.  Through the 4S Ranch neighborhood to the starting point.  On this ride, there were: Ray, Arnold, Andy (met us on the way), Perse, Eric, Charlie, Jed, Fritz, James, Robert, Gio, Jhonar, Nestor, Tony, David (new rider) and Levi.  Fairly simple ride, down to San Dieguito Rd, where I was first up the CdS bump (I think Perse let me be first).  A decent pace line on the flats before we got to El Camino Real.  Over to Via de la Valle, taking it down to the coast.  Then we headed north to the Carlsbad Starbuck's, pretty fast pace including a sprint section just before La Costa Ave.  Turned around there and rode back, with a little bit of a headwind to deal with.  I tried to stay near the front most of the time, including one stretch where I got behind Arnold and Jed around Cardiff and had to work really hard to catch up to them.  Was successful eventually but it was an effort.  On the return stretch, we recreated our route, and I led the group all the way from Via de la Valle back to San Dieguito Rd.  Another well organized pace line back to the gas station in Fairbanks Ranch, not everybody was there but we kept together.  On the Three Witches climb, I sat on Ray's wheel for most of it and then passed him on the third climb to finish pretty well, at 8:59, a new PR that was just one second faster than my previous PR.  Finished strong on Camino del Sur, where Jed was the only one who kept up with me, and I was able to do a little speed increase at the end and put some distance between us near the finish.  The ride home was okay, not super fast.  My right knee, back side, was feeling a little stiff, but not painful.  It held out okay.  Took RB Rd down to W Bernardo Dr and then home the normal way from there.

Avg speed = 18.5 mph. Total mileage 60.4 mi

Avg power = 164 W. Avg weighted power = 189 W

Total elevation gain = 2080'

Avg heartrate = 127 bpm

https://www.strava.com/activities/7896269747

https://www.fitbit.com/activities/exercise/51120649494

09-27-2022 Ride

Ride with David Thompson while we were staying at Housekeeping Camp in Yosemite Valley.  We took the loop around the valley heading west, and at the turn off toward El Portal, we bore right and rode a little extra flat before the road started dropping. We took it down for about a mile before stopping and turning around.  David was using electric assist, and he turned it up a notch on the climb back up.  I could barely keep up with him, and I was spinning about 250W, which was about all I could handle.  Once we got back to the flats I caught up with him and was able to pass him on the gradual climb back to the road heading east toward the starting point.  From there we rode basically together to the campsite.

Avg speed = 16.0 mph. Total mileage = 16.6 mi

Avg power = 102 W. Avg weighted power = 148 W

Total elevation gain = 500'

Avg heartrate = 109 bpm

https://www.strava.com/activities/7876517010

https://www.fitbit.com/activities/exercise/51065476338

09-26-2022 Ride

Solo ride on the first morning we were in Yosemite.  Headed out from Housekeeping camp on the general loop around the valley, making good time in the flat sections out toward El Capitan.  At the end of the valley, I turned to head back and then rode the climb up to Tunnel View, a little over a mile.  Took a couple of pictures there and then headed back, feeling a little bit of wobble in my front wheel on the long downhill back.  Probably due to my handlebars not being tightened enough.  Then it was a fairly straight shot back to our campsite, at pretty good pace.

Avg speed = 18.3 mph. Total mileage = 16.1 mi

Avg power = 172 W. Weighted avg power = 184 W

Total elevation gain = 720'

https://www.strava.com/activities/7876519186

09-25-2022 Ride

Solo ride while we were staying in Visalia on our way to Yosemite.  I won't describe the roads I took, you can look at the map.  Generally headed north and east and found myself on the outbound section on a bike trail by a dry riverbed, I missed a turn.  Rode through Ivanhoe and then continued on a farm road that was dead flat.  After turning around, I retraced my route back past the turnoff to the bike path by the river and stayed on roads back into Visalia before getting back to the AirBnB.  This was a fast ride, helped me think about what it would be like to ride a flat time trial.

Avg speed = 18.3 mph. Total mileage = 24.8 mi

Avg power = 169 W. Weighted avg power = 173 W

Total elevation gain = 30'

Avg heartrate = 140 bpm

https://www.strava.com/activities/7866014219

https://www.fitbit.com/activities/exercise/51017747150

09-24-2022 Ride

Solo ride in the morning before heading off to Yosemite.  Headed through the neighborhood to RB Rd, then also through the 4S Ranch neighborhood before getting back onto Camino del Sur and taking it down to San Dieguito Rd.  Through the flats and over to El Camino Real, where I turned left and rode up into Del Mar Heights, keeping it above 10 mph the whole way with an effort.  Then it was down to the 56 bike path, which I took back up, turning off at the connection to Salmon River Rd and riding to Paseo Montalban to get to Black Mountain Rd.  Up to Carmel Valley Rd, where I took a left and rode back down to Camino del Sur, turning right.   Up to Paseo del Sur, taking it through that neighborhood until I got back to Camino del Sur.  Right here, following Camino del Norte all the way over to Bernardo Center Dr.  Followed the time trial route from here but continued on W Bernardo Dr down to Aguamiel Rd, where I turned into the neighborhood and added a little extra distance by riding up Aguacate Way and Creciente Way to get back home.

Avg speed = 16.6 mph. Total mileage = 40.2 mi

Avg power = 150 W. Weighted avg power = 184 W

Total elevation gain = 2430'

Avg heartrate = 134 bpm

https://www.strava.com/activities/7860218275

https://www.fitbit.com/activities/exercise/50963774088

09-22-2022 Ride

Ride after work with Blair and Liz, was a nice day for a ride, a little windy with a coastal breeze.  We headed down W Bernardo Dr to the pedestrian bridge across Lake Hodges and then took the route behind the mall to get to El Ku Ave.  Up to Sunset Dr via Escondido Blvd, then over to BVP.  The coast from the top of Sunset Dr down and back toward the mall was nice.  We retraced our route back to HP back parking lot, so this ride had most of the climbing back-end loaded.  I felt pretty good on the climbs, especially the stretch up to Duenda Rd.

Avg speed = 14.9 mph. Total mileage = 15.5 mi

Avg power = 131 W. Weighted avg power = 172 W

Total elevation gain = 970'

Avg heartrate = 124 bpm

https://www.strava.com/activities/7852440345

https://www.fitbit.com/activities/exercise/50958376619

09-18-2022 Ride

Solo ride over to Dave's house, taking the freeway and the route behind the mall.  I didn't feel fast on that stretch, but I got there in just 20 minutes of riding time.  Met up with Dave and Jim, and we rode the Escondido time trial route.  Pretty good success with traffic lights on the way out through Escondido, and I was taking advantage, pushing a good pace.  The others were right there until we got out by the high school, and the slight ascent slowed them down more than me.  I hung back a little but eventually rode at my pace, including the little climb past Country Club Ln.  On the following climb up to Deer Springs Rd, I tried to monitor my power and keep it at 250 W or above, and that helped me to have a fast segment.  Legs were tired from the previous day, but I was able to climb okay, having to get out of the saddle more than I would have preferred.  On the return back through Escondido, I kept pushing the pace but getting out ahead of Dave and Jim, then slowing down to give them time to catch up.  Eventually, I decided to ride at my own pace, and I ended up with a time of 57:20, which might be a new PR for this time trial route.  Ride home was uneventful, was able to keep it above 10 mph on the last two little climbs, but it was an effort, as usual.

Avg speed = 17.7 mph. Total mileage = 27.0 mi

Avg power = 163 W. Weighted avg power = 179 W

Total elevation gain = 1320'

Avg heartrate = 120 bpm

https://www.strava.com/activities/7829130667

https://www.fitbit.com/activities/exercise/50828305590

09-17-2022 Ride

Ride over to Gideon's the normal way, where I found he wasn't riding, so I continued to the 4S Target, taking the route through the 4S Ranch neighborhood and including that little ascent to the top of Four Gee Rd.  On this ride, there were: Charlie, Eric, Nestor, Andy, Gio, Cheng, Arnold, Perse, Jhonar, Kamal, Jamil, Fritz, Sammy, Jed, and Edson.  We headed out Camino del Sur to San Dieguito Rd, with Kamal and Jamil pushing it on the first little climb.  I caught up and pushed a fast pace down to El Apajo, where we regrouped.  Over to Via de la Valle, where we rode up and took the Stud Loop to El Montevideo.  I caught up with and stayed ahead of everybody on this stretch, was feeling in pretty good shape.  Over to Lago Lindo, taking it to El Camino del Norte.  On the downhill stretch, Jed and Fritz got out ahead, and several of us tried, without success, to catch them.  We turned right onto Rancho Santa Fe Rd and took it up to Olivenhaim Rd, turning left and then right onto El Camino Real.  A group of us were out in front, and I got out in front of them to make sure we turned left onto La Costa Ave.  Fast pace on this stretch, with Fritz again getting out in front, and I was only able to catch up to him just before we turned onto the Coast Hwy.  Rest stop at the normal 7-Eleven, then we rode at decent, but not scorching pace through Leucadia, Encinitas, and Cardiff.  On the little stretch up into Solana Beach, Sammy, Fritz, Arnold, Jhonar, and I sprinted, and I was all out to try and stay in the mix.  Sammy may have won, but I passed him at speed right after, felt okay with my effort.  Down to Via de la Valle, where we turned and rode over to El Camino Real and then to San Dieguito Rd.  While everybody gathered there and caught their breath, I encouraged them to form an organized pace line at a speed that we could maintain, and it worked pretty well on the flats, decent rotations and somewhat orderly.  Another short break at the gas station before the Three Witches climb.  I was still feeling like I had power left, and it was also still overcast, so I put in a good effort here, following Nestor up the last pitch and catching him right at the summit, still pushing hard all the way to the light at Camino del Sur.  Another gathering point at this corner, then it was pretty splintered on the last stretch.  I stayed in the lead group and eventually had enough left to finish in front of the others with Fritz.  On the ride home, I tried successfully to keep my average speed for the entire ride at or above 18 mph. Felt good on this ride, no real muscle cramping, and there were several stretches where I was able to put in a sustained power effort or to give it a push at high power for a short period.

Avg speed = 18.0 mph. Total mileage = 50.7 mi

Avg power = 165 W. Weighted avg power = 190 W

Total elevation gain = 2490'

Avg heartrate = 128 bpm

https://www.strava.com/activities/7824085419

https://www.fitbit.com/activities/exercise/50822830259