My first Rouvy ride … 😃

If you have been following this blog, you know that I am evaluating different indoor training apps. I’m down to two – FulGaz and Rouvy. I have already dismissed Swift, Sufferfest , TrainerRoad, and a host of others because my primary selection criteria is to make training indoors like cycling outdoors with real video footage of epic rides.

Today I had my first Rouvy ride, and must admit, I was pleasantly surprised.

First, it was quick and easy to download, install, and setup the app. It immediately recognized, and connected all of my sensors – Wahoo KickR Core and Heart Rate Strap – and the user interface is friendly, intuitive, and feature rich. I had all of the numbers I would ever need – speed, power, cadence, grade – and the ride profile showed where I, and other riders, were positioned on the ride. The app introduces augmented reality, graphic avatars superimposed on top of the high quality video of the ride. I didn’t think I would like this feature, but as it turned out, it more than anything made the ride real. There were other cyclists on the road. Other cyclists to chase down, and race, just as I would do on the road.

I have a lot of other features to check out, but I give Rouvy a 👍 for this first ride.

If you have experience with the app, I’d like to hear from you.

This is how I do it … 🤷‍♂️

This is how I do it.

This is how I make decisions. I talk with as many knowledgeable, experienced people as possible, and I watch a lot of YouTube videos 😂

The above video did it for me.

There is no doubt in my mind that Swift is not for me. Putting Swift up beside FulGaz tells the tale. Kudos to DC Rainmaker 👍 It’s a brilliant idea to match the apps this way. It answered all of my questions.

Swift is not realistic at all. Not the scenes, and certainly not the cyclists. On the other hand, FulGaz is the real thing in every way.

My single most important criteria in selecting a smart trainer app, is to bring my rides inside. I want them to look and feel like what I experience on the road.

This morning, I rode one of my favourite local rides on FulGaz. I know this ride well. It is an iconic Vancouver road ride that I have trained on for 30 years.

Yikes. I hate to admit it has been that long ☹️

FulGaz did it right. The effort, and speed were bang on. And the video reminded me of my early morning summer rides!

If the rest of FulGaz’s rides are similar, I’m won’t be disappointed training with it.

My indoor setup … 🚴🏻

I have setup a “pain cave” as an indoor cycling studio.

I don’t like riding in the cold or wet weather. And, I don’t want to return to the gym anytime soon. As long as it was sunny and dry, I welcomed riding outside, and training in the local parks. Now that the weather is changing, and we are experiencing an uptick in Covid cases, I’m happy to stay home.

But I need more equipment. I have some dumb bells, an exercise ball, and a mat. This is enough for strength training. But what about indoor cycling?

I decided to purchase a smart trainer. You know, one of those direct drive ones where you remove the back wheel, and connect your drive train directly. I have an extra carbon road bike I can dedicate to the cause, and space in my den – a converted walk-in closet – to set it up.

Which trainer?

There are so many to choose from. I began asking around, and calling the local shops. In the end, I chose the Wahoo KICKR CORE. I’m a big Wahoo fan 😃 It gets excellent reviews for reliability, features, and noise. And, it was available locally for a good price. I had it setup in a day.

Now, what software to run on this smart baby?

Until I started researching, I didn’t realize there are so many apps to choose from.

I was familiar with Swift. Everyone seems to be using it. But I don’t like the virtual reality aspect. It’s not real enough. It’s like a video game. And, I never liked video games 😂 I know the social features are popular, but that’s not the type of cycling I enjoy.

That’s where I had to start. What kind of cyclist am I, and what do I expect from an indoor trainer?

I’m not a racer. I enjoy century events and Gran Fondos, but I do them for the experience, never expecting to win, or even compete, except maybe with myself. I prefer solo rides to group rides, and I like to train with structure. Despite my age, I still think I can improve, become more efficient, and get stronger. I want my indoor experience to be like my outdoor road rides.

This helps.

Given that, Swift is out. Sufferfest is more for racers. The videos actually put you in races. That’s not for me. TrainerRoad gives you all the stats you need, but is visually uninteresting.

I want a more realistic experience.

Two apps come strongly recommended. FulGaz and Rouvy. Over the next 1-2 weeks I’m planning to test them out – they both come with a 14 day free trial – and select one for the winter.

Stay tuned 😂

PS – If you have experience with either, let me know your thoughts.

Thoughts on STRAVA … 🚴🏻

Unexpectedly, STRAVA has opened new doors for me.

I never appreciated the social features of STRAVA as much as I have since the start of the COVID lockdowns.

I have a new set of cycling mates 😂 I actively follow local cyclists that get out regularly to learn new routes, and share “kudos” and messages of encouragement. Since all of the cycling events have been cancelled, and group rides discouraged, I look forward to sharing rides with my new friends.

I follow men and women of all ages that live in the area, that have cycled 3,000+ km to-date this year. I’m surprised how many serious cyclists live nearby. And, I’m surprised how strong, and fast some of them are. Stronger, and faster than me ☹️ Some are a real inspiration. One woman gets out EVERY morning at dawn for a walk and coffee posting beautiful pictures of the sun rise. Another young woman, who just returned from Europe after completing her PhD, completes all of the local routes in record times. One fellow, a local cycling coach, climbs all of the local mountain regularly.

My new mates are an inspiration. They get out regularly, and encourage me to do the same. I actually feel I’m letting them down if I don’t ride 🤷‍♂️ And, they don’t just post rides. They also record swims, walks, SWIFT sessions, and Peleton workouts.

I walk a lot these days, taking every opportunity to get outside, and have begun to record these as well. A walk is a workout, right?

If you aren’t already using STRAVA’s social aspect, I encourage you to check it out.

The Wahoo KickR Core … 😃

During the cold, wet winter months, I usually train at a public gym making regular use of the spinning bikes. I would use all of the equipment – free weights, cable systems, the landmine, and squat rack – but mostly I enjoyed the social aspect. I like meeting people, and learning from them. But because of COVID, I’m not anxious to return. They are open, with limitations, but I’ve decided not to go back for at least another year, maybe never.

Instead, I purchased a smart trainer, a Wahoo KickR Core, and setup a corner of my room for it, and one of the bikes.

I’m a big Wahoo fan. I train with the Wahoo Bolt computer and can’t say enough about it. It provides all the stats I need, and then some. It has a long battery life. The setup is on my iPhone which makes it much easier and more convenient. And, it integrates seamlessly with STRAVA. So, when I was considering a smart trainer, the KickR line had to be a consideration.

I spoke with a lot of people, and even reached to STRAVA followers using SWIFT regularly to ask what setups they preferred. Three trainers were mentioned most often – the Tacx Neo, CycleOps H3 (Solaris), and Wahoo KickR Core.

I would have been happy with any one of them. But supply was an issue. They are a hot commodity as the winter months approach. Only one shop in town had any, and fortunately it was the KickR Core. Because of my experience with the Bolt, it was the one I preferred. Within a few days I had it setup, and paired with the Bolt.

I’m working my way through all of the options – Bolt workouts, FTP tests, GCN YouTube spinning classes, virtual rides, and lastly SWIFT. Like the BOLT, I can’t say enough. It’s quiet, feels like a real outdoor ride, and feature rich.

In posts to come, I’ll share the experiences.

Where have I been 🤷‍♂️

I have been remiss.

I haven’t been on this platform for 3 months. I don’t have a good explanation, other than COVID has rearranged my priorities.

And, a few bad habits have appeared ☹️

I didn’t get to Camp PedalWORKS this year, the 1st time in over a decade that I haven’t spent at least part of the summer there. Each year I look forward to the solitude, and less travelled, rural roads. It’s a time to refocus, train, and simplify. It didn’t happen this year.

During COVID I stopped reading and began watching more TV. Every morning I’d get up, make coffee, and watch the morning news, anxious to follow COVID developments, and the government’s economic responses.

What I miss most about Camp PedalWORKS is the simplicity. There’s no TV, and no internet. Instead, it’s a place where a lot of books are read, and many cycling miles are accumulated.

I still train. Harder in some ways. Fewer kilometres, but more climbing. I’m stronger and fitter than this time last year. It’s inevitable in these mountainous parts. But there’s something missing.

I’m going to hit the reset button, and stop some of the COVIDian habits. Less TV. And more reading.

Instead of watching the morning news, I plan to read, or write. It’s what I do when at Camp PedalWORKS. I make a cup of coffee and get back under the covers until I’m ready for a ride, or workout.

That doesn’t sound difficult. Does it?

Reset.

Done 😂

☕️ ✍️📚 🚴🏻

I have a new helmet … 😂

I have a new helmet. And beard.

Did you notice they match 😂

I smashed the back of my previous helmet during a high-speed crash last year, and needed to replace it. I have two other helmets but they are 3 and 5 years old respectively. Manufacturers recommended not wearing a helmet longer than 3-5 years. Apparently they disintegrate over time, and gradually become ineffective.

So, I began looking for a new helmet. I frequented all of the local cycling shops to try on every model I could find looking for the safest, and best fit. In the past, I was more concerned with the look and price of a helmet, careful to chose one that matched both my bikes and kits. This time, I was less concerned about these things. Safety, and fit were foremost in my mind.

I tried on everything ranging in price from $65 – $400 CAD. Not once. Several times over the span of a month or more. I would even take selfies of myself with the helmets on and share them with others who I thought could help me make a decision. That was a mistake. Everyone had a different opinion, and they were subjective having nothing to do with my priorities. So, I turned to the internet, carefully reading consumer reviews, and manufacturers’ specifications.

In the end, I selected the MET Rivale helmet. Without question, it is the most comfortable helmet I found. It is rounder than most other models, and seems to fit my head better. It also has high safety ratings, is well vented, and considered aerodynamic. You may even see it on TDF riders, including Mark Cavendish.

This is what MET themselves say about the helmet.

The specific shape of the Rivale enables a rider to save up to 3 watts at 50km/h: this translates to a 1 second time advantage compared to other similar road helmets.

The Venturi effect allows the maximum air intake with the lowest drag possible. Through air channels inside the helmet hot air is pulled to the rear exhausting vents producing a great cooling effect.

The Rivale is the new standard of aero.

Interesting 🤔 And I have been training to improve my power. All I needed was this helmet 😂

BikeRadar have a more impartial view. I selected the helmet because of the fit, and they seem to agree.

The Rivale’s shape is more rounded than most aero helmets, which met with approval from most of our testers. The internal padding is minimal yet well placed, and the retention system is impressive, combining lightweight soft-touch straps and a new version of MET’s Safe-T retention system. The micro-adjust dial offers plenty of circumference tensioning, and we loved the 4cm vertical adjustment on offer, which enables you to sit the cradle in just the right spot. The straps can occasionally tangle and twist due to their thin material, but that’s the slightest of niggles. – BikeRadar May 21, 2016

The helmet doesn’t move on my head. It tightens snuggly, and sits a little lower on my head where a helmet is supposed to sit. I didn’t know that. Did you?

The fact that it is more aerodynamic, cooler, and matches my beard  😂 had little to do with the purchase. It’s a good fit, and safe. That’s all that mattered this time around.

Oh yeah, it looks good, and does match my bikes and kits 😂

 

Is there a safer colour … 🤔

Since my high-speed crash, I have been thinking a lot about cycling safety – the confidence fostered by dedicated bike paths, separated bike lanes, traffic-calmed streets, and, the increased visibility of florescent, reflective clothing popular these days.

I walked to the gym for a spinning workout yesterday. Without much thought, I placed my new runners and cycling shoes beside one another as I was packing up. They both feature florescent yellow-green markings.

Why is that? What is there about this colour?

Well, it has been proven to be the most noticeable colour, standing out from all backgrounds, and thereby making it safer for cyclists (and runners) to share the road with motorists. In that moment, I realized I frequently wear the most dangerous kit colours of all. Black. Black shoes, tights, bibs, jerseys, and jackets. I do wear some colour but no florescent yellow-green. None.

So, I had a quick look on-line at one of my favourite cycling apparel shops. Guess what? They feature numerous jackets, and jerseys that are florescent yellow-green.

Is it time for a new cycling kit 🤔

You guessed it.

I purchased a florescent long-sleeve, cycling jersey, and wind jacket. If nothing else, I am going to be seen on the road this spring.

 

Notes to my former self … 🤔

Adele Archer introduced me to the idea of writing a note to my former self. She said it would be “a very cathartic exercise!”

If only I knew back then what I know today.

The above picture is of me, taken about the time I first became serious about cycling. I was an adjunct professor at the time, and had been cycling more seriously for several years.  I was concerned about my health, stopped eating meat and dairy, disposed of my car, and began using my bicycle as my sole means of transport.

So, what would I say to my former self 🤔

Yeah, what would you say?

Well, I’d begin with a discussion about cycling. There is a lot we could discuss but cycling will be a common thread throughout the remainder of your life.

We can start there. I love cycling but am pretty well informed already.

Really?

You are young, and you think you already have all of the answers. Well, you don’t. You have inconceivable hardships ahead, and a move you never imagined. So, pay attention, if you can.

First of all, be more patient. Don’t make dramatic lifestyle changes too quickly. It may seem easy for you, but very difficult for your friends and family. Remember, food is not only providing nourishment to sustain your health, it is also the focus of social events. You share food when you visit, and entertain. Don’t make it unnecessarily difficult for those around you. Take the time to explain why you are making changes, and involve them more in the process.

You are right about this. I have already seen the consequences.

Recognize that cycling is your sport. It is an integral part of your life now, and always will be. You’ll have a lot of opposition but persevere. For you, the benefits greatly out number any possible detriments.

What kind of opposition?

Friends that aren’t interested. Employers that don’t support bike commuting with secure bike lock-ups, and adequate change facilities. Municipal governments that have never heard of dedicated bike lanes, traffic calmed streets, or bikeways. I told you it wasn’t going to be easy.

Purchase the best bike you can afford, and always upgrade it with better components when necessary.

Find hills to climb. Think of them as your friend. They may be difficult at first but will make you a stronger, better cyclist.

I don’t mind hills. It’s just there aren’t many in these parts.

There are always hills. You just need to search them out.

Learn to clean, and lubricate your drive train. Do it regularly. It will reduce the wear and tare on your drive train. And while you are at it, learn basic bike maintenance. You need to be able to install a new chain and cassette, replace your brake and shifter cables, fix a flat tire, install new tires, true your wheels, replace a broken spoke, and re-pack your hubs and bottom bracket. Don’t worry. It’s not difficult, and there are a lot of resources available to help.

But bikes require specialized tools. And they are expensive.

That’s true but cheaper than a tank of gas every week, or annual car insurance.

You are not fast. You are built for endurance. Open water swimming, distance running, and road cycling are your sports. Accept you may never win a race, but will always finish strong.

That’s true. Runners and cyclists are always passing me on the road no matter how hard I try.

If you learn to train properly, instead of just going out for a ride when you please, you will get stronger, faster, and more confident.

How do I do that?

I told you. Find hills, and climb them repeatedly.

Purchase more than one bike. You need one for the roads. Maybe two. One to train on. The other for organized cycling events. And, you need one for getting around the city to commute, and run errands. You may even want a mountain bike to enjoy the trails as well.

How can I afford it?

Make bikes a priority. Instead of spending money on a car or public transit, invest in your bikes.

Live where the weather is suitable for cycling all year round. And where the municipal government, and local businesses are supportive so you have a safe commute on dedicated bike lanes, and traffic calmed streets, and at the end of the trip, a secure place to store your bike for the day.

Yeah! I hate the snow and ice in these parts.

Learn to dress for all weather conditions. The heat. The cold. The wet. Weather is no reason to stop cycling. You need a waterproof kit – booties, pants, jacket, gloves, and  helmet cover. And, learn the benefits of wool. It keeps you warm, even when its wet.

You are right. I need proper cycle clothing, especially those padded shorts. And spandex 😂

Build a bike shop. Find space in the basement or garage for your bikes. A place where you can store them out of the weather, out of site, and where you can work on them easily. This will encourage you to keep your bikes in good running order at all times.

What more can I say 🤔

What about women? My education? And, a suitable career? 🤔

Well, I have one last suggestion for you. Don’t procrastinate. Get to it! I waited too long, and don’t want you to make the same mistakes.

 😂

 

 

 

 

How to roll your IT Bands and Quads … 🤔

I had a leg massage today.

This is the first massage I have had in years. I want to see if massage can aid with recovery. Many professional cyclist swear by them. I have been training hard for the past 3 months, and despite an increased focus on rest days, quality sleep and restorative nutrition, I have noticed increased muscle soreness, particularly in the legs.

Will massage help?

Massage is as integral to a professional cyclist’s daily routine as riding the bike is. What does massage do for a cyclist?  First and foremost massage promotes recovery by flushing the toxins up to the heart so that new oxygenated blood can circulate. If you notice, the massage therapist will always rub the muscles upwards towards the heart. The massage is actually pushing out the muscle’s carbon dioxide rich blood to the lungs and heart which is then filtered to come out as oxygen rich blood that goes back into the muscles.  The body will do this naturally but massage drastically speeds up the process.

It’s too early to tell. I just had the massage today. I’ll have to wait several days to know. But I can say that the massage made me more aware of which muscles need attention. I learned that my IT bands and quads are tight, and sore, probably the result of overuse. Could this be the reason my right knee and hip hurt at times?  It’s possible 🤔

The masseuse suggested I begin using a roller regularly to self-massage these muscles  following every workout, and long ride.

IT Band – The illiotibial band (ITB) is a thick strap of soft tissue that extends down the outside of your leg. It’s notoriously hard to work on using traditional stretching movements but, if allowed to become overly tight, can be at the root of a number of common and painful knee problems. The best method for keeping your ITB functioning optimally is to use a foam roller.

Quads – This muscle group at the front of your thighs consists of four muscles, the rectus femoris, vastus lateralis, vastus medialis and sartorius. The rectus femoris especially is responsible for driving your pedals around but, if allowed to become too tight, can have an adverse effect on both posture and biomechanics, resulting in lower back pain and potentially hip and knee problems.

I see people in the gym using rollers, and noticed we have several. Some harder than others. The masseuse suggested using one after every workout when the muscles are warm, gradually building up the number of rolling repetitions over several weeks..

This is not the first time rollers have been recommended to me. My son, who is a personal trainer, even made me one with a re-cycled cardboard tube and inner tube. It’s around somewhere, but I found it too hard, and short to use effectively. The masseuse suggested beginning with a softer version that is 2-3 feet in length.

Knowing these muscles are tight, and that they may be causing discomfort, or possibly injury, I’ll try using a roller for the next month, and then book another massage. I’m not ready to begin to taper for the Pacific Populaire but will treat this rolling regimen as part of the tampering process. I want to be rested, and injury free for the event.

If you have had experience with a roller, I’d like to hear about it.