Fit Recovery

Home » 2020 » August

Monthly Archives: August 2020

What Does 50-mph Feel Like on a Bicycle?! One Word…

High speed warning: First of all, let me be very clear; purposely riding your bike above, say 10-mph, is inherently dangerous. Doing so above 20 is, as one would guess, more dangerous. Ditto again, 30-mph. When you get to 40-mph, most normal people freak out because 40 is really fast – especially on 23 or 25-mm tires. At 45, you’re geared out on most bikes. Oh, and if some animal runs out in front of you, you hit a sharp rock in the road, or you get speed wobbles and don’t know what to do, you could literally crash and die (long story short, you brace the top tube with both legs whilst coasting – one leg can work, but I find both are more effective). If anything happens at 50, your next of kin will be looking after the rest of your affairs. I hope your insurance is paid up. And that’s the best-case. Worst, you’re wearing a diaper for the rest of your life… and you switch from two wheels, one wheel in front of the other, to four.

So why?!

Well, if you’ve seen the movie Ford vs. Ferrari, in the scene where Ken Miles explains going fast in a car around corners to his son, it’s a lot like that. You don’t go all tunnel vision, your vision opens and you see everything. And it is fun. Though common sense does add up to “that’s a lot of risk for a little fun”. Sitting in a chair, 50 or 60-mph on a pedal bike seems frightening. It does to me and I’ve been over 40 too many times to count, and 50 more than a handful of times. It never gets old.

Let’s get into the technical aspects. First, I’ve got two bikes I trust with that kind of speed, both with 50/34 cranksets. I’ve got a standard 11/28 cassette on the climbing bike and 11/25 on the racer. This means my top speed whilst pedaling is 45-mph. If I’m going to crack 50, I need a hill. I prefer something fairly straight so I can sit up and grab a handful of breaks long before they’re needed should conditions not be perfect as I’m going down the hill. Winding descents at breakneck speeds are for the pros, in my opinion. Winding descents are great fun but I don’t want to find out the hard way I’ve misjudged a corner at speed. That would be unfortunate and costly. Then there’s one final piece to this puzzle: my bikes are meticulously cared for. I spend an abundant amount of time making sure my bikes are right. Mechanical deterioration can cause a lot of havoc at high speeds. Finally, for the climber, I’ve changed a bunch of things on that bike so I tested it out at increasing speeds over a two-day period before really giving it everything I had. I don’t know how a new part will change the bike’s handling, so better to find out the easy way that everything works as it should. If you’ve ever seen a stuntman perform, there’s an inordinate amount of prior planning that goes into a stunt. I figure I’m worth that, too.

With all of that out of the way, it’s time to hit it. I start at the top of the hill, building speed. I don’t want to hammer too hard, too early and run out of gas before the last hundred yards. On the other hand, it’s the first few hundred yards that set up the last stretch when I’ve hit “escape velocity”, the speed at which you cannot pedal to make the bike go faster (again, 45-mph with a 50/11 combo front to back). I like to descend in the drops and if I’m planning on greater than 45-mph, I won’t do the “hover above the top tube”, so-called supertuck… I’m not paid to do crazy things on a bike, so I like to give myself the best chance of smiling about the memory of breaking 50. The supertuck, contrary to preposterous notion that the supertuck may not be so super, is greatly, bigly, fantastically faster. I’ve used it a lot and I’m typically coasting next to people pedaling their asses off in the normal position – hands in the drops, butt on the saddle. Hugely faster, and you don’t need a wind tunnel to test it. Find a hill and test it with a speedometer. On the other hand, carbon fiber top tubes aren’t meant for sitting on.

I let the hill dictate how I’ll build speed. If it’s steep at the start, I’ll be hammering a big gear. If it’s shallow at the beginning, I’ll build speed slowly… shifting through the gears as my speed ratchets up and I approach escape velocity. Hands on the hoods, fingers stretched out for the brake levers, I get as low as I can and hammer the pedals. With inadequate glasses, your eyes will water as you pass 35-40-mph. At escape velocity, the magic happens. It’s time to just settle in and coast and let the world rush by. The wind noise drowns out the pounding of my heart, but it’s not loud enough to keep the smile from stretching across my face. I can see little rocks in the road that I don’t want to hit, which is always surprising at that speed. It’s small moves, just paying attention to the line I want rather than concentrating on where I don’t want to be (you concentrate on the line you want rather than the one you don’t… do this backwards and you’ll ride directly for the one you don’t – it’s odd and cool how this works at the same time). I lean into the corner at the bottom of the hill and let the bike work it’s way around the corner. At top speed, I don’t bother looking at my computer. Better to keep my eyes up on the road (better for enjoyment purposes as well).

As I bottom out and start back up the next hill, I can feel my heart pounding again… and my teeth can’t be contained by my lips anymore. The smile is way too big. Halfway up the hill and my cassette, it’s down into the little ring again and out of the saddle to climb my way up to the next try.

Sitting at my desk, it’s easy to wonder why I’m so nuts about going fast on my race bikes while I’m talking about it with my boss. When I’m on the way down the hill, I know exactly why I do it. I’ve only felt out of control above 40-mph one time. I got the speed wobbles on my Trek because the headset bearings were rusted and needed replacing. It was scary as hell, but I stopped them by clamping my legs to the top tube. Once replacing that headset, I’ve found a surprising amount of control in going fast… and thankfully, nothing’s ever sauntered out into the road while I’m bombing down a big descent.

I like to go fast because fast is fun. And I’m a little bit nutty. My top speed? On my Venge. 56.8-mph. What is the one word? Awesome.

Just remember, what goes down…

Life Is Short. Bikes Are Cool. Ride ‘Em And Smile. Or Laugh… Out Loud… As the Case May Be.

My real favorite ride is normally “the one I’m currently on”… however I really do have a few favorites.  Those rides that simply put a smile on my face, every time I get to put rubber to pavement.  Tuesday night is one.  I can ride that route – hell, I’ve ridden that route – a hundred times and never get bored.  I actually did the math, it’s somewhere between 192 and 208.  Give or take.

There’s one special route that my wife and I ride, though… one special road.  We ride it over and over again…

It has some long, easy up where you just settle into a little gear and spin your way up…

Majestic scenery…

Twisty, technical winding roads – more turns than you can shake a stick at… some straight shot descents…

Some challenging up, if I’m… erm… up for it…


And one badass straight shot descent.  There are no photos of that one.  I hit 50-mph yesterday, gravity only.  I didn’t even try.

The loop that my wife and I are currently riding has it all.  Including my wife.  And that’s as good as it gets, my friends.  Good times and noodle salad.

Life is short.  Bikes are cool.  Ride ’em hard or ride ’em easy.  Just make sure to ride ’em.  Puts a smile on my face every time.


Sometimes a break is needed.

I’ve been posting prolifically for several months. Every day for as long as I can remember… some posts were really good, others not so much. I got to a point where a few we just written to write something and that’s just not good enough.

I need to let go of that need to write every day and take a few to get my head back on square.

I’ll just say that this is a very good thing. I am currently enjoying life (even my work) more than politicians would prefer be legal. After all, if we’re not angry and fighting, we aren’t as pliable.

Just a thought.

The Noob’s Guide to Cycling: The Proper Care and Maintenance of the Crankset and Bottom Bracket

I’ve worked on many different brands of road crankset, from finicky to set it and forget it. S-Works, Shimano, SRAM, FSA, Praxis, just to name a few.

Without question, the best crank I’ve ever used is the Specialized S-Works set in a BB30 press-fit bottom bracket (with metal cups). I haven’t had to touch it in years (in all fairness, that bike hasn’t seen rain in years, either). It’s as set and forget as you get. Next, and only slightly behind S-Works is the Shimano family of cranks. There’s no question they have to be cleaned out from time to time, but I’d put a proper cleaning at about once every year or two. Next would be SRAM which is almost as good as Shimano, followed by Praxis and FSA. The one thing that galls me with the Praxis and FSA cranks, or any cheaper crank for that matter, is the wavy washer. Wavy washers are horrible and they let dirt into the bottom bracket bearing system. Sure, there are more washers that you’d think would keep dirt out, but they don’t. Therefore, when they get dirty, they creak – ergo, they require an inordinate amount of maintenance to keep them quiet. And I am a nut about a creaky bike.

Now, if one doesn’t properly maintain their bottom bracket, eventually dirt, water and grime sneak in through the cracks and will find its way into the bearings. Once that happens, you’re in a bit of a bind because those press-fit bearings aren’t cheap. Better to keep the crank clean. The standard threaded bottom brackets, though, like the one on my Trek, are reasonable (I think $40 installed for Ultegra should get you there, $20-ish if you buy and install yourself). I take apart and clean the crank, clean out the surface of the bearings, then lube and put everything back together at least twice a year.

As long as I stick with regularity to that tiny 20 minute maintenance item, our bikes run creak-free.

At least from the bottom bracket.

The Fix For The Over-calculation of Calories in Strava, Endomondo, Garmin Connect… And Just How Far Off Are the Apps On Your Calorie Count? It’s A Lot.

I rode Tuesday night, our normal group ride night.  The main event was 28 miles of pure awesome.  It wasn’t terribly fast, but it was quick and I absolutely got the blood pumping.

Strava kicked back, once the ride uploaded, that I’d burned 846 calories over those 28 miles.  The average speed was 21.5-mph.  Max speed was just a shade under 35-mph.  Estimated average power was 218 watts.  My average heart rate was 136 bpm, max was 167, leading out the group at the first sprint sign above 30-mph for more than a half-mile.

I rode again Wednesday night.  Nothing special, just a little bit of an active recovery ride with my buddy, Chuck to burn off the stiffness from Tuesday night.  It’s been a long month and 2/3’s since my last day off and I’m really starting to feel it.  Thankfully I’ve got a couple of days off coming up.  God knows what I’ll write about (oh ye of little faith, I’m already working on those posts!).  Anyway, 22 miles, 17-mph average, 114 watts… and 1,236 calories.  Now how it God’s green earth do I burn 400 more calories on a shorter ride using 100 fewer watts over six fewer miles?!

Another ride Thursday, another 28 miles, but this one is a lot harder… more up.  A bit more than double that of Tuesday night.  I scored a new PR on that route, a 21.9-mph average.  My average power was 240 watts.  I was a happy man… another 12 achievements in 15 segments on Strava (that’s pretty good), including three cups and another on a warm-up climb.  Average heart rate was 142 bpm with a max of 166.  880 calories burned.

That same ride last week?  235 watts, 21.6-mph average… 1,859 calories burned.

What’s missing is the heart rate.  A heart rate monitor evens out the calorie burn and fixes the algorithm.  I’d bet a power meter would do about the same.  The point is, if you’re not using a heart rate monitor or power meter (or both), you’re burning less than half the calories your app says.  I knew it was bad.  I didn’t know it was that bad.


Ride hard, my friends.  And know, if you’re not using a heart rate monitor, you’re actually burning about half the calories your app says you are.  If you eat according to your Strava or Endomondo calorie burn, don’t be surprised when you put on weight.

One good thing I did learn about all of this, my Garmin is set to 190 for my max heart rate.  I’ve bumped my head against 170 quite often but I can’t do much better.  I thought there was something wrong with me till I learned you get your max heart rate by subtracting your age from 220… or, for me, 170.  It made everything make sense.