07-31-2022 Ride

Solo ride in the afternoon, worried a little bit about the temperature when I started, but it was fine.  Was overcast and slightly humid, but decent riding weather.  I had put on the secondhand cassette with the easier low gears to test it out, and it worked fine, some creaking under stress but that might be due to worn gear teeth.  Headed out through the neighborhood to RB Rd and then over to the 4S Ranch neighborhood, and through to Paseo del Sur and the Del Sur neighborhood as well.  Onto Camino del Sur, taking it all the way to the 56 and beyond, riding the new section of road to the south until the road was blocked.  Then I turned around and rode back, staying on Camino del Sur until Casey Glen, where I turned and took a couple of neighborhood streets to get back to Paseo del Sur and then retracing my outbound route until I got to RB Rd.  Stayed on it until W Bernardo Dr and then went home the normal way from there.  My legs were still tired from the previous day, so no strong push left in them on this day.  Forgot to log on my Fitbit again.

Avg speed = 16.3 mph. Total mileage = 24.5 mi

Total elevation gain = 1550'

Avg heartrate = 134 bpm

https://www.strava.com/activities/7562052405

Alternative Hill Climbing Shimano Cassette

11T, 12T, 13T, 14T, 15T, 17T, 19T, 21T, 24T, 28T

Purchased secondhand and installed for the first time on 7-31-2022

Standard Shimano Cassette

11T, 12T, 13T, 14T, 15T, 17T, 19T, 21T, 23T, 25T

Purchased and installed at the end of January, 2022

07-30-2022 Ride

Gideon's Ride for a Cause, starting from the parking lot of Luchi and Mary in San Marcos.  We headed out San Marcos Blvd to Twin Oaks Pkwy, going at a moderate pace with a very large group of riders, almost 50 at the start.  On the way out to Champagne Blvd, I got out in front of the peloton, riding with another rider, Carlene, who had ridden with the ride leader, JD, from Mira Mesa.  She helped pace me up the beginning of the little climb before the freeway, and I got out ahead of the others to finish in front.  Last time for that result.  I took pictures of the riders coming up the hill and waited for one of the last riders, Mike.  We rode to catch up with the others, and I got out ahead of him but was too far from the peloton to catch them.  Fast descent down to Lawrence Welk Resort, then out to Gopher Canyon Rd for that steep little climb past the freeway.  We gathered near the top and continued on, missing a turn and keeping going to East Vista Way to get over to the 76.  Stayed on this highway until the start of the Santa Fe Bike Trail, where we gathered up again before continuing.  First time on a bike on this path, and it's nice.  Essentially continuous down to the starting point of the hike we took a couple of weeks ago, with the exception of a short jaunt through a neighborhood.  On that stretch, I got out with the leaders and tried to hang on as long as possible, but I eventually lost contact with them.  After a bit, I saw Jed and Carlene ahead of me and pushed hard to close the gap so I could trade drafts with them.  That helped, and so this was a very fast, slightly downhill segment of the ride into a coastal breeze.  It took a fair amount out of me to keep that level of sustained effort.  Another gathering at the end, but we missed a turn and had to hunt around for the sag car, which was over by where we had started our hike awhile back.  Gatorade and protein bars and a welcome breather before we continued on by getting over to the coast and heading on the coast highway to Palomar Airport Rd.  The ride had slowed down by this time, and I was generally able to stay in contact with the leaders, helped by a lot of traffic lights.  We turned right onto Melrose Dr to get over to San Elijo Hills, eventually connecting to San Elijo Rd and taking it up, slowly, to the turnoff for Double Peak.  I was slow on this segment, too much effort earlier and feeling the temperature's effects.  Even slower on the climb up to the top of Double Peak, where I had to stop a couple of times or risk falling over.  I made it, but it really torched my legs.  Back down to the light, riding the brakes to maintain speed and control.  The little climb after turning left to get to the top of the descent into San Marcos was painful and slow, my legs were basically done.  Very fast on the descent, some evidence of vibration when my speed was over 40 mph, so I kept feathering the brakes and enjoying the speed.  Left on Craven Rd, another very little climb but everybody had slowed down by this time, so it wasn't too bad.  Then downhill and flat over to Bent Ave and back to the starting point.  Had a Coke and a Pepsi and some vegetarian Filipino food at the end, it was a good way to celebrate Gideon's 50th birthday and test my current cycling fitness.  I left it pretty much all on the road on this ride.  Forgot to start my Fitbit, but the auto tracking gave me an estimate for average heartrate.

Avg speed = 14.8 mph. Total mileage = 52.7 mi

Total elevation gain = 3290'

Avg heartrate (est) = 132 bpm

https://www.strava.com/activities/7555801318

07-29-2022 Ride

Short solo ride in the morning before work, heading through the neighborhood, via Capilla Rd, up to RB Rd and out until turning to ride through the 4S neighborhood, turning left on Camino San Tomas and then right on Ralphs Ranch Dr to get back to RB Rd.  Onto Lone Quail Rd until a right onto 4S Ranch Pkwy.  Then a left onto Camino San Bernardo, which I took up and over to Camino del Norte.  Left onto Bernardo Center Dr, and from there it was the normal way home.

Avg speed = 16.1 mph. Total mileage = 10.7 mi

Total elevation gain = 810'

Avg heartrate = 128 bpm

https://www.strava.com/activities/7548216857

https://www.fitbit.com/activities/exercise/49780207457

07-28-2022 Ride

Ride after work, solo, coming home after the garage door had been repaired earlier in the day.  Headed down by the park and onto Pomerado Rd, taking it all the way to the top, it had been a while since I did that 1-mile climb, and I felt it.  Need a lot more training on steeper climbs to build up my endurance and leg strength.  Back down the hill, staying on Pomerado Rd to get to RB Rd, where I turned left and headed home the standard way via Duenda Rd.  Felt generally good during the ride other than the power gap on the steeper climb.

Avg speed = 15.9 mph. Total mileage = 21.4 mi

Total elevation gain = 1360'

Avg heartrate = 133 bpm

https://www.strava.com/activities/7545960854

https://www.fitbit.com/activities/exercise/49777873460

07-23-2022 Ride

Ride, through the 4S neighborhood, over to the 4S Target for a Bisikleta ride.  On this ride were the following people: Ray, Cam, Perse, Zac, Audrey, Levi, Fritz, Eric, Kamal, Jamil, and ??.  We headed out Camino del Sur to San Dieguito Rd and down into Fairbanks Ranch, staying on it through the flats and an ill-organized pace line that broke up near the end when several others sprinted out in front.  Let onto El Camino Real, stopping before the climb to help Eric fix a sticky rear brake.  I was slower than in the past on the climb, and we reconnected at the top to continue by turning right onto Del Mar Heights Rd, taking that sharp little climb and descent down to the coast highway.  It was at this point that I heard we were going up the Torrey Pines climb, so I decided to take the inside route and several others followed.  I couldn't keep up with Zac, but I outpaced the others after fighting off a late challenge near the top of the steep part from Audrey.  Then it was back down the outside route to Carmel Valley Rd, where I glided well and without any vibration past most of the riders, but I wasn't able to catch up with Zac and Ray.  Back from there on the 56 bike trail, staying near the front of the pack but not able to match the lead-out pace of Perse, Zac, and Ray near the end.  We returned to the starting point via Camino del Sur, and I had enough left to catch up with, and pass, Ray and Zac to finish in front.  Decent ride home, a little slow on the last little climbs but good speed on the downhill on RB Rd to W Bernardo Dr and home the normal way from there.  My legs told me it was a solid workout with some tightening on Camino del Sur, but they held out through the entire ride.  Later, Ann and I went over to Andy's house for a nice picnic potluck and pool party before going to see the Shins in concert that night.  A good day.

Avg speed = 16.7 mph. Total mileage = 42.4 mi

Total elevation gain = 2670'

Avg heartrate = 132 bpm

https://www.strava.com/activities/7516595411

https://www.fitbit.com/activities/exercise/49595764336

07-22-2022 Ride

Solo ride while taking a vacation day on a Friday,  Over to W Bernardo Dr and then up to RB Rd, turning left to ride to Pomerado Rd.  I stayed on this road until turning left onto Scripps Poway Pkwy.  Hadn't been on these climbs in a while, and it showed.  Not too bad on the first climb, but I couldn't sustain a steady pace in the saddle.  I was even slower up the last grade to the 67, just not feeling a lot of stamina in my legs on this day.  Some slowness on the climbs up to the road summit for Mt Woodson, then an enjoyable downhill toward Ramona.  Back via Highland Valley Rd, and I did okay on the little climbs here, enjoying the descents as well.  Once back to Pomerado Rd, I turned left and rode back up to RB Rd to get home that way.  Weather cooperated on this ride, but I felt like I should have been able to ride harder, particularly on the longer climbs.  More practice needed here.

Avg speed = 15.9 mph. Total mileage = 40.6 mi

Total elevation gain = 2880'

Avg heartrate = 134 bpm

https://www.strava.com/activities/7510677131

https://www.fitbit.com/activities/exercise/49598044521

07-20-2022 Ride

Short but intense solo ride after work on a Wednesday.  Headed by the park over to Highland Valley Rd and took it up the first climb, over the rollers, and to the base of the second climb before turning around and heading back.  Turned on Bandy Canyon Rd and took it toward the San Pasqual Valley, but I continued on a private road (very poor condition) to its end before turning around and riding back down into the flats.  At Pomerado Rd, I turned left and rode up to Escala Dr, turning left and using that road to get back to Duenda Rd.  Home the normal way from there.  This was a lot of elevation (for me) packed into a short distance, but I generally felt fine on the climbs and didn't run out of gas.  Started my Wahoo on Highland Valley Rd, so the Strava route doesn't have the full distance.

Avg speed = 14.5 mph. Total mileage = 16 mi

Total elevation gain = 1220'

Avg heartrate = 133 bpm

https://www.strava.com/activities/7502493644

https://www.fitbit.com/activities/exercise/49593935489

07-17-2022 Ride

Time trial ride with John (from my house), Dave, and Jim.  I tried to push the pace but didn't have the legs to go all out, probably from the previous day's exertions.  It was overcast but humid, so I was sweating by the middle of the ride.  We had fig smoothies at the end, at Jim's house.  Finished in 1:01:40.

Avg speed = 17.0 mph. Total mileage = 17.6 mi

Total elevation gain = 1040'

Avg heartrate = 121 bpm

https://www.strava.com/activities/7484861369

https://www.fitbit.com/activities/exercise/49479181247

07-16-2022 Ride

Ride with the Biskleta club, going straight from home to the 4S Target to try and be there by 7:00.  Frustrating that we started around 7:30.  On this ride were: Ray, Perse, Arnold, Gideon, Andy, Charlie, Eric, Fritz, his friend Levi, Rory (Charlie's cousin), Al (back from his heart attack), and Tim.  We headed out Camino del Sur to San Dieguito Rd and took it down to El Apajo, then over to Paseo Delicias on Via de la Valle.  I finished first up that little climb, then we rode over to the Del Dios climb.  Finished first up the initial climb and almost made it to the top of the second climb ahead, but Perse passed me near the top, after he and Arnold caught up to me.  We stayed on Del Dios Hwy up to Citracado Pkwy (Al turned back at Via Rancho Pkwy), with me leading the way but slowed down, as I was trying to conserve my energy.  Over to Harmony Grove Rd, then to Elfin Forest Rd, where Fritz attacked and several others followed.  I kept a steady pace and caught up with them, riding with Rory and eventually getting by him, only to get passed near the entrance to the village by Perse and Gideon.  After a short break, we turned right and rode up San Elijo Rd to the second light before taking a U-turn and heading back into the village to the gas station for a more extended break.  We continued on down San Elijo Rd to Rancho Santa Fe Rd, with its little climb and nice longer downhill, staying on it as we turned left and rode over to El Camino del Norte.  Up this gradual climb, with the wind at our backs, I led out again and Rory was on my wheel.  To Lago Linda and then to El Montevideo to get back to Paseo Delicias.  Intent from here was to retrace our route, but Fritz attacked, got ahead of us, and missed a turn.  So he and I rode down to Calzada del Bosque and used it to get back on our route but behind everybody else.  On the climb up Three Witches, I passed a number of our riders and caught a couple of others on Camino del Sur, with only Ray and Tim finishing ahead of me.  It was a good day for me on the bike, but my legs were right at the edge of cramping by the end.  Headed home by going down RB Rd to W Bernardo Dr and home from there.  Later in the afternoon, we went on a hike in Oceanside with the church group, so I think I set a new record for daily steps in Fitbit.

Avg speed = 16.6 mph. Total mileage = 53.1 mi

Total elevation gain = 3600'

Avg heartrate = 137 bpm (!)

https://www.strava.com/activities/7479891638

https://www.fitbit.com/activities/exercise/49485044540

07-14-2022 Ride

Solo, quite casual ride into Escondido, taking the pedestrian bridge to get to BVP and then up to Sunset Dr.  Wind was at my back, so even though it was slightly uphill I didn't feel too much effort.  Up and over to Escondido Blvd, then to Felicita Ave to head to the AutoZone, where I picked up some engine oil for my scooter.  Continued on Centre City Pkwy to 9th Ave, turning right and riding up and over to Juniper St.  Back to Sunset Dr, and from there I retraced my route back home.  Only in a couple of places where I was climbing did I put in an extra effort.  Other than that, I kept it dialed back.

Avg speed = 14.3 mph. Total mileage = 14.0 mi

Total elevation gain = 750'

Avg heartrate = 125 bpm

https://www.strava.com/activities/7470674099

https://www.fitbit.com/activities/exercise/49420942603

07-10-2022 Ride

Solo ride, talking myself into it after a short, kinda difficult conversation with Mom.  I originally planned to take it on the easy side, and that was generally how the first half of the ride went.  Headed up to Duenda and turned right, taking it and Poblado Rd over to W Bernardo Dr, then on to RB Rd.  Headed east up to Alondra Dr, getting back to Pomerado Rd via Ruiz Rd.  Then it was up to Twin Peaks Rd, turning left here and riding over to Community Rd.  Made good time on the stretch to Poway Rd, a little slower riding up to Metate Ln and then back to Pomerado Rd into a fairly steady breeze.  But when I got onto Pomerado Rd, I felt more of a tailwind, so I made pretty good time on the stretch up to the hospital and then down to RB Rd.  Turned left and stayed on it until Olmeda Way, which I used to get to Capilla Rd and then up to Matinal Rd.  Home through the neighborhood from there.  It was in the mid-80's during this ride, but I didn't notice the heat so much until I got home.

Avg speed = 16.4 mph. Total mileage = 19.2 mph.

Total elevation gain = 1040'

Avg heartrate = 131 bpm

https://www.strava.com/activities/7448989859

https://www.fitbit.com/activities/exercise/49346634448

07-09-2022 Ride

First (nearly) full Bisikleta ride in a while.  I met Robert and Gideon at Rob's house, then we rode over to the starting point at the 4S Target.  On this ride at the start, there were: Robert, Gideon, Ray, Perse, Eric, Andy (we met him at San Dieguito Rd), JoJo (Perse's cousin, very strong rider), Chris (JoJo's friend, an even stronger rider), Zac, and Fritz ( a friend of Rush's).  We headed out Camino del Sur to San Dieguito Rd, then down to El Apajo, where we turned and rode over to Calzada del Bosque.  Through the light, then a turn onto Los Arboles, taking it to Via de Alba, where we turned right, then left onto La Gracia.  Took that until splitting off onto La Flecha, which took us to Paseo Delicias.  Up to Via de la Valle, then riding Stud Loop back to Paseo Delicias.  I did okay on this section, couldn't keep up with Zac and Chris, but I was basically able to hang with Ray.  El Montevideo over to Lago Linda and up to El Camino del Norte, where we turned left.  Andy and Gideon turned off here.  We continued to Via de Fortuna, following it until turning right onto El Mirlo and La Bajada, turning right on La Moria before taking that uphill back into Rancho Santa Fe.  It became El Camino Real and had some climbing, then we turned right onto Highland Dr, and it was really steep here, ?10% grade, but only for a short while.  Right onto San Mario Dr, then left on Santa Petra Dr and another left onto Santa Victoria, taking it to Santa Helena, taking it down Lomas Santa Fe and over to a stop at the gas station just past the freeway underpass.  Fritz peeled off to meet up with Rush and his group, while we continued, after the break, on Solana Hills Dr to get to a new bike path that parallels I-5, really nice.  We stayed on this path up to Birmingham Dr, where we turned left and got over to San Elijo Ave, taking it into the outskirts of Encinitas.  Under the coast highway and back to Solana Beach, where Robert and I split off and headed back on Via de la Valle.  Over to El Camino Real and then to San Dieguito Rd, riding back up Three Witches after a short break at the gas station.  I felt okay on this climb, not pushing it and talking with Robert while riding up.  He was feeling the effects of the ride and slowed down, so I went ahead and waited for him at Camino del Sur.  Home the normal way from here, alternately riding with Robert and getting out ahead on the places where there was a noticeable gradient.  Felt good throughout the ride, just a hint of muscle tightness at the end when I stood up and tried to put in an extra effort.

Avg speed = 16.5 mph. Total mileage = 50.9 mi

Total elevation gain = 3040'

Avg heartrate = 131 bpm

https://www.strava.com/activities/7441978361

https://www.fitbit.com/activities/exercise/49324909922

07-07-2022 Ride

Short ride after work a difficult day due to stuff going on with Mom and the contract engineers being notified of a 2-week furlough.  I intended to ride slower, but my pace was generally decent on the ride.  Headed down to W Bernardo Dr, then over to Pomerado Rd and up to Camino del Norte, turning right and taking it to Paseo Lucido, where I turned right and stayed on it through the Bernardo Heights neighborhood, much more up and down riding this way.  Back to Bernardo Heights Pkwy and then to Bernardo Center Dr, taking it to Duenda Rd and then home via Azucar Way,

Avg speed = 16.0 mph. Total mileage = 12.0 mi

Total elevation gain = 910'

Avg heartrate = 133 bpm

https://www.strava.com/activities/7433111041

https://www.fitbit.com/activities/exercise/49258770658

07-04-2022 Ride

Third day in a row for a ride, this time heading over to Dave's house via the pedestrian bridge and the back way, to meet up with him, John, and Joe.  We headed out Centre City Pkwy up to Twin Oaks Valley Pkwy, with me taking it easy and matching John on the gradual climbing sections while we caught up on the news.  Down and over to Buena Creek Rd, and from there it was the usual route we have taken, connecting with Mission Ave to get all the way back into Escondido and then to Dave's house the normal way.  On the last Centre City Pkwy stretch, John was really moving, so we traded leads and made good time.  Smoothies afterward, they hit the spot, then I rode home, slower than usual but able to keep it above 10 mph on the last two little climbs.

Avg speed = 16.0 mph. Total mileage = 36.3 mi

Total elevation gain = 1650'

Avg heartrate = 130 bpm

https://www.strava.com/activities/7414671326

https://www.fitbit.com/activities/exercise/49193774144

07-03-2022 Ride

Solo ride from home, heading through the neighborhood to Poblado Rd and then over to W Bernardo Dr.  Rode up to RB Rd, then turned left and followed the old time trial route, without the detour to Dave's old house.  I was riding decently at the beginning, there was another cyclist I passed, so I put in more effort to get and stay ahead of him.  Very slow on the last climb to Poway Rd, and from there my pace was more leisurely, feeling the effects of the previous day's ride in my legs and lower back.  Home via RB Rd and W Bernardo Dr route.

Avg speed = 15.7 mph. Total mileage = 23.2 mi

Total elevation gain = 1360'

Avg heartrate = 127 bpm

https://www.strava.com/activities/7409112258

https://www.fitbit.com/activities/exercise/49192294286

07-02-2022 Ride

Ride down to the 56 Park n Ride to meet up with Bisikleta riders.  Through the neighborhood and then the normal way via Carmel Valley Rd to the 56 bike trail.  There was a large group of riders this time, here's who I remember: Andy, Eric, Charlie, Ray, Cam, Gideon, Mer, Garry, Sammy (new to me), Alan (also new to me), Darryl, Darnell, Tim, Zac, and Kamal.  I rode with them down to the coast highway, holding my own on the little climb into Del Mar.  On the flats, I could tell my strength was lagging, as others were passing me when I was riding at my high moderate pace.  Picked it up a little bit for a while, knowing that I would be turning around soon.  I rode out to Leucadia Blvd with them before turning around and heading back solo.  That part of the ride was at a much more modest pace.  Included the little side route through Encinitas, and I turned left onto Via de la Valle to head back.  Just past the freeway, I heard a grinding sound coming from my rear wheel, couldn't figure it out.  Took the wheel off, rotated the bearings, and couldn't hear anything.  The sound went away when I replaced the wheel.  Back via El Camino Real to San Dieguito Rd and up Three Witches, after a short break to eat a banana.  Slow going up that climb, but not terribly slow.  On Camino del Sur just after the turn, I caught a rear flat and repaired it.  Then I turned on Paseo del Sur and rode home at a reduced pace, feeling the effects of miles on my legs.  Back to Camino del Sur, then home the normal way from there.  Legs didn't cramp but were tired at the end.

Avg speed = 15.9 mph. Total mileage = 47.3 mi

Total elevation gain = 2100'

Avg heartrate = 133 bpm

https://www.strava.com/activities/7404162705

https://www.fitbit.com/activities/exercise/49132967287