The Most Supreme, Awesome Dude in the World. Mountain Bike, Rochester, Minnesota. Expert Cycling tips. Trails in Rochester, Minnesota. Gamehaven MTB Trails. Eastwood Park Trails. proven cycling tips.

Friday, August 22, 2014

Hate To Say I Told You So • Another non-workout ride. Was planning for 40 miles, but stopped to put a tube in that I should have done last night.

Ride (Rochester, MN): Distance: 24.8mi, Elevation Gain: 633ft, Moving Time: 01:20:42, Average Speed: 29.6km/h



via: my August 22, 2014 at 05:21AM Strava activity feed – http://ift.tt/1oZpSKW



Follow me on Twitter: @AnelloGrande, Instagram: @AnelloGrande, Strava and on Facebook.
Strava training activity.

The Hibernator 100 – Riding Gravel via:r/GravelGrinder

http://ift.tt/1pRdwUx



Submitted August 22, 2014 at 12:53PM by AnelloGrande http://ift.tt/1pRbiEA.



Follow me on Twitter: @AnelloGrande, Instagram: @AnelloGrande, Strava and on Facebook.
Gravel Grinder News from Reddit r/Gravelgrinder

Very foggy on the stretch of road. #rochmn #ride



Posted via: Instagram
What I see when out for a ride.

Critical Dirt – A Study in Crossification – Riding Gravel via:r/GravelGrinder

http://ift.tt/1msTryS



Submitted August 22, 2014 at 12:49AM by AnelloGrande http://ift.tt/1za8x25.



Follow me on Twitter: @AnelloGrande, Instagram: @AnelloGrande, Strava and on Facebook.
Gravel Grinder News from Reddit r/Gravelgrinder

Thursday, August 21, 2014

Bring on the dancing horses • just an afternoon ride. No goal, no structured workout.

Ride (Rochester, MN): Distance: 21.8mi, Elevation Gain: 829ft, Moving Time: 01:11:45, Average Speed: 29.3km/h

Was going for an hour, but got a flat and had to pump up the tire a couple times. Am running tubeless, but I think the sealant has dried up. Better get more.


With this ride, I hit 251km of the 1,000km Campagnolo Grande Giro Challenge. That's 25% if you're into maths. And I still have 24 days left to do the rest. Hopefully I can keep the pace and complete another challenge.



via: my August 21, 2014 at 01:39PM Strava activity feed – http://ift.tt/1AC40Iq



Follow me on Twitter: @AnelloGrande, Instagram: @AnelloGrande, Strava and on Facebook.
Strava training activity. Rochester St Bridget's Simpson To celebrate its recent victories in the Tour and Giro, Campagnolo is challenging cyclists to attempt their own version of a Grand Tour by riding 1,000km in 30 days. To win a Tour de France, Giro d'Italia or Vuelta de Espana is a demonstration of superhuman talent. However, to simply finish one of these events is a testament of great strength, dedication and determination. Saddle up and challenge yourself to pedal like a pro by completing your own 1,000km Grand Tour between August 16th and September 14th.

Wednesday, August 20, 2014

Go for broke, but prepare to be broken. #cyclingtruth #anellogrande



Posted via: Instagram
Anello grande instagram. Go for broke, but prepare to be broken. #cyclingtruth #anellogrande

Afternoon Run w/pork chop to train for kids 5k

Run (Rochester, MN): Distance: 2.4mi, Elevation Gain: 0ft, Moving Time: 00:30:10, Average Speed: 7.5km/h

5:00 min easy
5:00 min steady
5:00 min hard
5:00 min easy
5:00 min cool down/walk

via: my August 20, 2014 at 05:38PM Strava activity feed – http://ift.tt/1pPOncy



Follow me on Twitter: @AnelloGrande, Instagram: @AnelloGrande, Strava and on Facebook.
Strava training activity. Running

Symphony Of Destruction • Subthreshold builds, then cadence spins

Ride (Rochester, MN): Distance: 19.1mi, Elevation Gain: 482ft, Moving Time: 00:56:53, Average Speed: 32.4km/h

After a bulk of the ride done on the road, rode the circle at RCTC 5x for the cadence drills.


6 minutes in I started the workout with 3 builds of 5 min at aerobic zone, 5 min at tempo zone and 2:30 min in subthreshold zone then a rest period till my heart rate went well into the recovery zone. You can see in the heart rate chart that at about 11 or 12 minutes in, I hit a traffic light and was stopped for a bit during the tempo interval. Then taking off, I overshot the intensity going into subthreshold soon than I wanted, and then going into superthreshold when I wanted to remain in sub. 2nd and 3rd reps were more true of what I wanted to achieve for the workout.

With those done, I went into the cadence drills. 1 mile trying to stay around 100-11o rpm, then a 30 second burst of 120+ rpm and a short recovery.

You can see in this chart that I spent pretty near the same time in each – aerobic, tempo and subthreshold zones. And I actually spent a little more time in superthreshold and aerobic capacity.

That's ok though. Gonna try to get an easy run in this afternoon, and do a 2 hr easy-endurance ride in the morning.

via: my August 20, 2014 at 12:31PM Strava activity feed – http://ift.tt/1w9N25a



Follow me on Twitter: @AnelloGrande, Instagram: @AnelloGrande, Strava and on Facebook.
Strava training activity. Rochester Viola Road RCTC Circle

Newton's Third Law is wrong: Although it states that for each action, there is an equal and opposite reaction, there is no force equal in reaction to an attack by Gunnar Soroos. Gunnar Soroos rides for Toms Shoes Cycling Team. Gunnar Soroos is so crazy and awesome that he flips out ALL the time. I heard that Gunnar was eating at a diner. And when some dude dropped a spoon Gunnar Soroos killed the whole town. My friend Oprah Winfrey said that she saw Gunnar Soroos totally uppercut some jerkface just because they opened a window. Gunnar Soroos doesn't shop at Costco!!!!!!!!!!!!!!! Gunnar Soroos has two speeds. Fast, and Kill! The main export of a Gunnar Soroos attack is pain. You can control how people can interact with you and your friends. Choose who can see you, who can speak to you, who can hurt you, and who can be ignored.