Cadence Ride on Lakefront

Good morning.

Had a great 56 mile bike ride yesterday followed by a run around the block, 1/4 mile.

During the ride along the lakefront path I mainly focused on keeping my cadence between 90-100 rpm. In triathlon, you should ride the bike with higher rpm's in order to save some leg strength for the run. So, that's what my focus was on. I gave up some speed but that's ok.

One thing I think I have picked up on is that training on the bike with a higher cadence has also given me a faster running cadence or foot turn over. I noticed that on my 11 miler Saturday. I ran that 11 miler pretty quickly with not a whole lot of exertion. My heart rate was very low for that effort.

Today is a morning swim day and perhaps an afternoon elliptical session.

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Speed Avg Moving Speed Max Speed Calories
1 0:04:22 0:04:09 1 0 0 13.7 14.5 16.7 50
2 0:04:09 0:04:09 1 0 6 14.5 14.5 19.3 57
3 0:03:56 0:03:57 1 10 0 15.2 15.2 18.3 54
4 0:05:11 0:05:11 1 0 0 11.6 11.6 18.4 44
5 0:03:46 0:03:47 1 0 4 15.9 15.9 19.1 60
6 0:03:32 0:03:32 1 0 12 17 17 19.4 52
7 0:03:30 0:03:31 1 0 0 17.1 17.1 19.8 59
8 0:03:25 0:03:25 1 0 0 17.5 17.6 19.7 56
9 0:03:27 0:03:27 1 6 0 17.3 17.4 19 55
10 0:03:47 0:03:48 1 0 4 15.8 15.8 18.1 63
11 0:04:16 0:04:17 1 10 0 14 14 20.1 73
12 0:03:20 0:03:21 1 0 13 17.9 17.9 20.1 55
13 0:03:31 0:03:31 1 14 8 17 17.1 20.2 56
14 0:03:34 0:03:36 1 0 0 16.7 16.7 20.1 54
15 0:03:38 0:03:38 1 14 6 16.5 16.5 20.7 53
16 0:03:28 0:03:29 1 10 14 17.2 17.2 20.9 58
17 0:03:36 0:03:36 1 0 0 16.6 16.7 22.1 62
18 0:03:24 0:03:24 1 0 8 17.6 17.6 19.4 53
19 0:03:30 0:03:31 1 9 0 17.1 17.1 18.6 53
20 0:03:44 0:03:45 1 0 5 16 16 19.3 51
21 0:04:26 0:04:25 1 0 0 13.5 13.6 18.3 55
22 0:03:29 0:03:30 1 0 0 17.2 17.1 19.9 57
23 0:03:27 0:03:27 1 0 0 17.4 17.4 18.8 56
24 0:03:29 0:03:30 1 0 0 17.2 17.1 19.1 50
25 0:03:15 0:03:15 1 0 0 18.4 18.5 22.5 60
26 0:03:14 0:03:14 1 4 0 18.5 18.6 21.9 67
27 0:03:24 0:03:25 1 0 9 17.6 17.6 20.8 55
28 0:03:20 0:03:21 1 5 0 18 17.9 20.3 53
29 0:04:10 0:03:59 1 0 0 14.4 15.1 20.2 54
30 0:03:46 0:03:46 1 0 0 15.9 15.9 17.6 52
31 0:04:42 0:04:43 1 4 0 12.7 12.7 18.9 103
32 0:03:29 0:03:29 1 0 8 17.2 17.2 18.7 59
33 0:03:44 0:03:44 1 0 0 16.1 16.1 17.9 54
34 0:03:41 0:03:41 1 5 0 16.3 16.3 19 54
35 0:03:26 0:03:26 1 0 0 17.4 17.5 20.1 53
36 0:03:33 0:03:34 1 9 0 16.9 16.8 19 55
37 0:03:34 0:03:34 1 0 4 16.8 16.8 19 52
38 0:03:31 0:03:29 1 0 0 17.1 17.2 19.8 52
39 0:03:30 0:03:31 1 0 0 17.1 17.1 18.9 39
40 0:03:26 0:03:26 1 0 0 17.4 17.5 21.6 61
41 0:03:37 0:03:36 1 4 14 16.5 16.7 18.9 56
42 0:03:33 0:03:34 1 0 0 16.9 16.8 18.1 54
43 0:03:31 0:03:31 1 5 0 17 17.1 18.7 54
44 0:03:45 0:03:46 1 0 4 15.9 15.9 18.3 53
45 0:03:51 0:03:52 1 0 0 15.5 15.5 16.9 53
46 0:03:20 0:03:14 1 0 0 18 18.6 21.3 59
47 0:03:25 0:03:25 1 0 0 17.5 17.6 20.4 59
48 0:03:33 0:03:33 1 0 0 16.9 16.9 20.5 56
49 0:03:14 0:03:15 1 0 0 18.5 18.5 20.7 56
50 0:03:27 0:03:24 1 8 0 17.3 17.6 19.8 61
51 0:03:53 0:03:53 1 0 0 15.4 15.5 21.2 64
52 0:04:28 0:04:29 1 11 0 13.4 13.4 21.9 96
53 0:05:20 0:05:20 1 0 0 11.2 11.2 21.3 85
54 0:04:08 0:04:07 1 0 14 14.5 14.6 18.6 52
55 0:03:26 0:03:26 1 5 0 17.4 17.5 20.8 67
56 0:03:26 0:03:26 1 0 0 17.4 17.5 20.3 72
57 0:00:58 0:00:59 0.22 0 0 13.6 13.4 16.3 10
Summary 3:29:04 3:28:23 56.22 133 134 16.1 16.2 22.5 3,266



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" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."

* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin