Vallejo to Napa and up Soda Canyon

It was very nice, sunny Wednesday morning in Vallejo.  I better take advantage of all this sunshine we are getting in the area.  I did not want a long or too short ride so I decided to take a trek to Napa.  Initially I was just going to ride to Yountville, but I got sidetracked.

Going to Napa was pretty nice.  Hwy 29 from American Canyon to Napa is tricky.  You could just go all the way through 29 but there is a lot of traffic and trucks whizzing by you at 60+ mph.  So I took the frontage road through the flea market area.  It seems hwy 29 is never cleaned or maintained because there is a lot of glass and rough patches throughout the ride.  I felt good cruising at 20+ mph.  I think my average from Vallejo to Napa was 20 mph.

As I rode through Silverado trail, I saw the sign for Soda Canyon.  I've always wanted to see what was up there since I heard about it from another friend and the Napa River Velo suggested it as a good climb.  So I diverted my route up Soda Canyon.

Initially the ride was fine.  It was good climbing and medium range hills.  I think it got steep after the narrow bridge.  It became wicked steep...  I guess I am not used to climbing because I had to take breaks every 5 minutes or so to catch my breath.  I didn't realize til after the ride when I checked my Garmin that it was 15%+ grade.  It made me wish I had a triple on my bike but my 34/27 gear made it possible.

I kept going all the way to the end to the winery entrance.  It felt good to finally ride up that way.  I think I will try to come this way more often and try to beat my time.  The ride back to Vallejo was fine with moderate traffic going through American Canyon.

When I finally got home, I had low pressure in my rear tire.  I guess there was a slow leak.  I suspect glass...  I hope Caltrans could clear the side of the road once in a while:)

Goin on up... I pass the volunteer fire station.

Getting steep!!

The view!

This was the steep part.

Getting higher

Finally made it to the...

The entrance to the Antica winery

New spoke, new cassette ride before sundown

I put on a couple things on my bike today.  I got $1 spokes from the local bike shop, Authorized, to fix Fuzion F1s I broke the other day.  So I slapped that on and did a little minor truing of the front and rear wheel.  I recently won a 12-17 cassette on eBay so I decided to put that on also.  So I went off for a short ride before sundown...  I hate how sundown is at 5PM.

I had to get used to the gearing since I was missing that 18t cog.  I think that was my sweet spot cog.  So either you have to get little bogged down on a 17t or spin on a 19t.  Other than that, I am happy to have one more gear when I climb hills.

Thats another thing....I need to start climbing more.  Maybe Hunter hill repeats in the future or just keep riding Mt. Diablo.

Laguna Seca Twilight Ride Schedule 2012

We have another great year of twilight cycling at the Laguna Seca Raceway in Monterey, CA. I am always psyched about going to this event a couple times a year since I am always down there.

From the Laguna Seca site...

What cyclist wouldn’t enjoy the thrill of a challenging 300-foot climb followed by an awe-inspiring descent? How about the fact that they can do this on a world-renowned race track?

Monthly twilight rides allow cyclists to experience the excitement of pedaling Mazda Raceway Laguna Seca, an 11-turn, 2.238-mile course. The ride is highlighted by the legendary Corkscrew turn that drops an equivalent of 5 1/2 stories. Rides run from 5:30–7:30 p.m., and are open to all levels of cyclists. Helmets are required and the cost is $10 per rider.

Each month is hosted by a different local bicycle club, organization or business, some holding competitions such as time trials or criterium races and many with off-track activities such as barbecue dinners, costume contests and giveaways.

2012 Twilight Rides

The Twilight Cycling calendar is set. Be sure to pencil in the following dates (subject to change) to enjoy the magic of riding this historic facility.

January 18
February 15
March 14
April 17
May 9
June 13
July 25
August 8
September 6
October 10
November 14
December 12

Possible Century rides 2012

I am planning to do some of my own centuries...  I have to start planning some.

Vallejo-Fairfield-Winters-Davis-Downtown Sac-Winters

Vallejo-Napa-Calistoga-Pope Valley-Winters

Vallejo-Benicia-Fairfield-Winters-Napa-Vallejo

Broken spoke on the Fuzion F1

I was on my quick hour ride to Benicia when I suddenly heard a ping and my rear wheel came out of true.  I looked down my rear wheel and I see...

Boo freakin' hoo....

I slowly biked back home and hopped on my other bike.  It was almost sundown and I just wanted to go on my usual route.


One crazy thing happened on Broadway... and it pissed me off.  Going 19mph on the side of Broadway, a truck pops out of nowhere past the white line he is supposed to stop behind and I brake and skid to stop avoid hitting the side of the truck.  This guy seriously had half the truck over the white line.  I swooped around the front yelling at him...what a d*****.

Notes from Energy to Burn by Julie Upton

Energy to Burn by Julie Upton

* Suggested body fat for
- Tennis players - 11%
- Road cyclists - 11%

* Resting Metabolic Rate
RMR = 88.36+(4.8 x height in cm)+(13.4 x weight in kg)-(4.33 x age)

Example:
67inches to cm=170.18
180lbs to kg = 81.65
age = 24

RMR = 88.36+(4.8 x 170.18)+(13.4 x 81.68) - (4.33 x 24) = 1895.42

RMR x 1.5 = Weight maintenance for light exercises
RMR x 1.8 = Moderately active people
RMR x 2.0  = Exercise over an hour a day
RMR x 2.4 = Weight maintenance for endurance athletes
 -subtract 500 calories to lose 1lb per week
 -subtract 1000 calories to lose 2lb per week

Example:
RMR x 2.0
18.95.42 x 2.0 = 3790.84
- 1000 to lose 2 lbs per week
=2790.84 calorie intake

* Tips at losing weight - by top athletes
- No Fad diets
- Find motivators
- Preseason to lose weight - zap calories
- Organize kitchen so healthy meals are visible
- Diet at night - Sleep through the hunger rather than being awake
- Keep food log
- Limit liquid calories
- Get on scale - weekly

* CARBS
- Simple Carbs
Monosaccharides           Disaccharides
Glucose + Glucose  =    Maltose
Glucose + Fructose  =    Sucrose
Glucose + Galactose =   Lactose

- Feed the brain - go grain
 -Eat veggies - 2.5 cups per day

-Energize for exercise - CARBS
 For training days - 2.3-3.2g per body weight(in lbs)

Example:
180 x 2.3 = 414g
180 x 3.2 = 576g
          414g-576g of carbs for training days

 For Endurance Athletes - 3.2 - 4.5 per body weight(in lbs)

Example:
180 x 3.2 = 576g
180 x 4.5 = 810g
          576g-810g of carbs for endurance days

- Carbs during exercise
 for over an hour - 30-60g every hour
 2-3 hours - 45-90g every hour

-Recovery
 within 30 minutes of finishing exercise - .5g of carbs per body weight(in lbs)
180 x .5 = 90g

* Protein
- How much do you need?
 - Recreational exerciser = .36-.45g per lb
 - Serious resistance = .68-.77 per lb
 - Serious resistance athlete in training = .45-.55g per lb
 - Serious Endurance athlete = .55-.73g per lb
 - Female Athletes = 15% lower than above

69 Miles - Vallejo to Winters then Winters to Davis and back

This was the my first big ride of 2012.  I have been having problems with quad injuries in 2011 and decided I should look over my bike fit.  I went over some articles online and began revising my fit.  Most of it was playing around with the fore/aft movement of the seat and raising the seatpost.  After a couple rides on the trainer, I found a good fit.  This was my first ride out.

When I was riding to Winters, I just felt good with my legs spinning.  There was less pressure on the quads and more power generated by my hamstrings and gluts.  By far, this was my fastest long ride I have ever done.  There was no wind to help me but I feel a good bike fit really works.  I just felt good spinning and keeping a 90-95 cadence.  By the time I got to Winters, I just wanted to keep going.

I headed on to Davis and started to run out of snacks.  By the time I got back to Winters, I had no more gel packs and fluids and felt the bonk coming.  But I made it back before the exhaustion kicked in.

Vallejo to Winters in record time - 2:12.  Previous record - 2:22

Made it back to Winters before sundown.

Overall mileage

Way to break in my new brakes.

Finish the ride with some CHOCOLATE MILK!!

Northern California Echelon Gran Fondo Events - Napa and Palo Alto

Echelon Gran Fondo is a series of European-style mass participation cycling rides (Cyclosportif rides) held on epic courses in destination locations. Echelon fondos are not races but we try to offer the fanfare and frivolity you might see at a European cycling tour including food, wine, and entertainment.


Echelon Challenges are fun charity circuit rides held on the same day and in the same location as our gran fondos. They are casual, fun, family, community-oriented and safe. Emphasis is on charity.

REGISTRATION OPENS JANUARY 18, 2012

Napa, CA - May 12 , 2012

The May 12 Sonoma/Napa Gran Fondo has an exciting new start this year in downtown Sonoma and will feature one of America’s favorite pro teams to ride alongside of you.  It will be a great weekend to be in northern California with the start of the Amgen Tour of California in Santa Rosa the following day. 

REGISTER

75 Mile Route:


Palo Alto, CA - September 16, 2012

95 Mile Route:


REGISTER