Monday, November 27, 2017

CONSTANT VIGILANCE!!

     As Professor Moody would exclaim: Constant Vigilance!!  It pertains to working on your bike in addition to warding off curses.  As a matter of fact, a recent lapse of vigilance has caused a few curses to escape my lips.
     If you've been keeping up (something I haven't been doing lately, judging by the date of my last post), in an effort to improve and expand my cycling repertoire, I engaged a coach.  Well, every so often, Coach Owen has me do a strength test to check my progress.  That test happened this past Saturday.  This post is not about the ride itself, however.
     The weather forecast for Saturday was ideal: cool weather, slight SW wind, brilliant sunshine.  Feeling somewhat randy, I decided to dust off my time trial bike and see how fast I could go for twenty minutes.  My venue would be Chandler Road which has great asphalt, a wide shoulder, and is generally flat with 1-2% grades.  It is also long enough to go twenty minutes without a stop sign or light.  My plan was to warm up heading east for thirty minutes or so, then speed back to my car. I did that.
     In order to ride my TT bike, I had to change out the left crank, which has my Stages Power Meter.  I am very careful when messing with the crank, and all went well, as did my practice.  This also puts me in my Sidi shoes.  But this was the week-end after Thanksgiving and at our house a beginning of Christmas decorating.  For Thanksgiving we had kids and grandkids (and great grandkids for that matter), so I got old bikes down and aired up the tires in case they wanted to ride the neighborhood instead of visiting with old folks.
     Coach Owen had me scheduled for just an hour of easy riding on Sunday, so I planned to go with the beginner/recovery group on their fifteen mile ride.  My HR barely tops one hundred on this ride.  I also left the TT bike in the car Saturday and began working on Christmas.  Sunday morning I rolled out of bed and staggered through my morning routine.  Pook!  The TT bike doesn't have a bottle holder, so I pulled out my racing Camelbak (kid size) and filled it with water.  For a short ride like this I didn't feel the need for Nuun or Clif Bar.
     It's a half-hour drive to Bicycle Sport Shop (Lamar).  About half-way there I uttered my first expletive.  I had glanced over to the passenger seat where the HR strap was and realized I'd left the computer at home.  Dang!  No data for today.  Well, it's only a recovery ride.
     In the parking lot at BSS I pulled out my bike and propped it up on the side of the car.  Larry had done the same and was airing up his tires.  My road bike has regular tubes, but the TT bike has latex.  For the uninitiated, latex leaks air relatively quickly, so needs to be topped off daily.  I reached into the RAV4 for my floor pump.  Another expletive.  It is still in the garage with the old bikes.  Larry was kind enough to let me use his.
     As ride leader Daniel was going through the pre-ride instructions he mentioned something new: If you have a flat and don't have a way to fix it, you might need to arrange transportation (or words to that effect).  I race time trials.  If I have a flat in a race, changing a tube isn't an option.  Ergo, I have no saddle pack with spares and tools.  And I hadn't changed out the one from the road bike.
     The ride proceeded uneventfully.  At the fifteen mile turn-around, Daniel inquired if anyone would like to extend it to twenty-five.  An additional five miles out on the bikeway.  Five of us did.  Since I wasn't working hard, the extra mileage wouldn't deplete my energy stores.  And, all went well and we returned to the shop in good order.
     So, let's recap: no computer, no saddle pack, no air pump, no energy to ingest.  All of which, had I had my head in the game would have accompanied me.  I'm thankful nothing untoward happened.  And yes, upon returning home I immediately switched out my cranks again, made sure the road bike was prepped for today's (Monday) ride, put the pump back in the car, charged the computer, put Nuun in the water bottle.  When you change your routine, you MUST BE VIGILANT to the changes.

Friday, October 20, 2017

MY FIRST ONE-LEG DRILLS


Scenario

My bike coach wants me to do two hours on the bike, one hour of easy riding, then 40 minutes of one-leg drills and 20 minutes cool down.  I have an A/C check-up at 9:00am and need to leave at noon to pick up my granddaughter at A&M.  It will be a little close, but manageable.  Forecast is for rain in the afternoon.

The Plan

I’ll ride in the neighborhood on my road bike, then hit the trainer for the drills, then back on the road bike for the cool down.  Yes, I could cool down on the trainer, but even for me, that’s a long boring time on a trainer.  A quick shower, a pb&j for lunch, and all things accomplished.

Slight Obstacles, in order of appearance

In setting up the trainer bike, I notice a lack of power data.  Dang!  Need new batteries.  Leave note for the A/C guy and book it for Batteries +.  This is at 8:40am.  Back home with batteries by 9:05, installed by 9:20.  A/C guy finishes early so I set up the trainer and get ready to ride the neighborhood on my road bike.

Time is tight, so I’m thinking maybe fifty minutes instead of sixty.  Well, thirty minutes in and it started to drizzle, then got heavier.  I was only five minutes away from home. 

Got home and changed into my old bike shoes (the ones that got me coast to coast in 2001), since my others were soaked.  It was a pretty quick change and I figured five minutes on the trainer then I’d start my drills.  I soon noticed that my cadence was all over the chart, even though I was quite stable around 75 rpm.  Pook!  Ding-fu!!  No time to delve into the problem, just change bikes.  Duh!  My road bike doesn’t have a rear quick-release that fits the trainer.  Ok, that was a quick fix.  

With the road bike set up on the trainer, I put in a few minutes of warm-up and began my drills.  They went well.  When switching legs it took longer than I wanted.  Oh, and when I pedaled the right leg, nothing registered on the computer.  Coach will have to assume it was more or less the same as the left.

Needless to say, time was short.  The twenty-minute cool down was cut to five.  Showered and out the door at 12:03.  Unfortunately, the emergency Clif Bar I keep in the car console had been consumed and not replaced.  There were a few orange slices to keep me going.

Note to coach: To keep everything separate, I turned off the computer after the warm-up, and the 1:4x was the trainer bike going wacko, and I started drills at the five-minute mark.  So there are two entries for today, one the warm-up and the other the drills.  If I do say so myself, they went well for a first day.  Myrtl and Core X will have to wait for Saturday.

Tuesday, October 3, 2017

Blue Lagoon, Reykjavik, Iceland

     Regular readers know I don't "do" water.  They also know I usually restrict my entries to cycling only.  Know now that I did not ride a bike to the Blue Lagoon.  However, this is a longer post than what I would do on Facebook, so this is the venue to express my reactions to this phenomenon.
     This is a really slick operation.  They have anticipated 99% of everyone's needs, including the totally inept and stupid tourists.  Marilane booked us with the Premium package, and we highly recommend doing this.  You get shower clogs (which are then yours), a towel and bathrobe, and a drink at the swim up bar.  I suppose for those who go regularly, this isn't needed.  You can pay through a tour company which includes the 45 minute bus ride, but we just booked through the Blue Lagoon and took a bus.  So, the experience.
     We arrived about 9:00am, some of the first.  The attendants were friendly and knowledgeable, asking if this were our first visit (duh, 98% only come here once), and explained what we were to do and got our stuff.  They give you a plastic bracelet which is encoded with your information.  You use it to open gates, lock and unlock your locker (which isn't assigned until you get to your locker room), and can also buy drinks, lunch, souvenirs etc.  Slick.
     Yes, men and women have separate rooms.  Once assigned, you strip down and head to the showers to shower before going into the pool.  Shower naked, cleaning 100% of your body.  You are advised to leave the hair conditioner in until afterwards in that the pool water can damage it.  I remembered to do that for my head.  Folks who were reluctant to take off their bathing suits or uninformed were reminded by an attendant that they couldn't enter the pool unless they did.  Nice showers, warm water, great shower gel and conditioner.
     The robe came in handy, in that Iceland is not Miami Beach.  Until you get into the water, it's chilly.  We didn't explore the whole lagoon, but the part we were in was anywhere from four to five feet deep.  So mainly we just walked around.  There was a spot where Marilane needed to tread water for a few feet.  We just milled around like the other tourists, enjoying the pool. The water is milky blue.  You can only see a few inches down.  There are lifeguards patrolling the perimeter, watching to see if anyone is having difficulties.  Little kids have floaties for their arms, if needed.
    
Then we went for the facial.  There is a kiosk (you never leave the water) with a pot of silica gel.  We spooned up some and applied to our faces, leaving it on for ten minutes.  The instructions say five to ten, but for us it felt as though it really didn't start working until about eight minutes.  There were a whole bunch of folks meandering around with white mask faces.  Then we washed it off, using water from the pool, and went back for the second mask, this one algae.  The attendant spooned it up sparingly, and this time we applied each other and left it on for another ten minutes. 
More wandering, then over to the bar for our included drinks.  Beer, wine, smoothies, juice.  I had red wine, Marilane had sparkling wine.  More wandering, other than a quick pit stop (this time I had to leave the pool and was thankful for the robe).
     After about an hour, I was ready to continue our adventure outside the pool.  As I returned to the showers, I felt mildly lightheaded.  It's a blood pressure thing, same thing happens when I take a hot bath.  And like a bath, it passed quickly enough.  Another shower and shampoo.  The changing facilities are very nice, including hair dryers.
     We had lunch in the Lava Restaurant.  It included sparkling wine.  The meal was excellent, with a great view of the lagoon.  Some folks do the pool, put on their robes, eat lunch, then return to the pool.   Again, part of the whole experience.
     The bus leaves every hour, so we had a little time to browse the souvenir shop.  This was a great day for the visit, in that it was cloudy with showers off and on.  Thanks to Marilane for the pictures.  I somehow let my iPhone run out of juice.
     If you go to Iceland, be sure to put this on your agenda, whether you like water or not.  But don't go to Iceland if spending money gets you uptight.  Things are ridiculously expensive.

Tuesday, August 8, 2017

COMEUPPANCE, PART TWO (or in current day parlance: Reality Check)

     First, some history.  Several years ago I sought a coach to help me get faster.  Long story short, I didn't and returned to what I had been doing.  That, basically, was riding with the fast guys on Sunday and putting in miles during the week.  I was content to be fastest in my age group in Texas.  Well, when you are the oldest in your age group, and finishing last, you look forward to the next year when you again become the youngest.  That is 2017.  I managed to earn an invitation to Senior Games Nationals in the time trial, but not the road race.  No biggie, except for a few times when I managed to win, those were merely good 40k workouts.  But I trained a little harder for 2017 and did well in the early races (see previous posts).  My expectation for Nationals was a modest top ten.  Then I went and took silver in the 10k time trial.  The drop to 8th place in the 5k was poor judgment, not poor performance, on my part.  When I looked up the times, and also the times in the USAC Nationals a week earlier, it looked as though I could hang with those guys.  Attitude adjustment!
      But next year I wouldn't be the youngest, so I needed to be faster.  Time to give another try at being coached.  My friend Carolyn has been tearing up the roads this year (including winning Nationals), so I tried her coach.  No luck, his roster is full.  She suggested Owen, also a national gold medalist, and he accepted me.
     Owen doesn't have any old guys as clients.  Yes, a few seniors over 50, but that isn't really old.  This is going to be a two-way street in learning, in that my body can't do what a 50 year old can.  In addition to riding, he will be sending me various strength building exercises.  The first one seemed simple enough: ten 30 second core exercises.  No problem, I've been doing planks and push-ups for several years now.  At Gold's Gym Body Flow, Shawna would remind us that "core" is more than abs.  I now know how very weak my lower back is.  So embarrassing (even though no one saw me), however I confessed to the coach.
     Then there were the push-ups.  Easy enough: three sets of three.  I've been doing eights sets of twenty-plus and a final of sixty or seventy.  The kicker is clapping your hands as you push up.  When a young man, I could show off, clapping twice.  Try as I might, gravity got me first.  I blamed it on trying it after riding (I really know better than do any strength exercises after riding).  But this morning, fresh, I still couldn't do it.  Actually, I did manage it once, but hitting two arthritic thumbs together brought a whole new set of pain.  I'll still work on it, but this exercise might have to be adjusted.
     This morning I had a set of lunges to do before straddling the bike.  Easy enough, I've been doing lunges this past year also.  Well, these were a measly five sets of five (each leg).  But not just forward/back.  The second set was forward/twist upper body.  Looked easy enough on video.  Might have to work on balance.  The third set was sideways.  I've been doing yoga, no sweat.  Oooh!  I thought my hips could go wider than that.  The forth set was three-quarters back.  I need to revisit the video.  The last set was a backward lunge.  Ok, no problem there.  But my knees weren't happy, as I got on the bike to warm up.
     My power meter has been ordered, so until then we are going with heart-rate and cadence.  Three sets of five minutes at 100-110 rpm in zone three.  My practice this year was thirty seconds at 100+, three sets.  So I was elated to complete the three sets as requested, other than a turn-around.  I did exceed the heart rate for a short time as I concentrated on the cadence and didn't shift appropriately.  I'm hoping the legs work tomorrow.  I've had the heating pad on my low back for the last hour.
     Just two days into being coached and two weaknesses have been exposed.  Fortunately, I have six months before racing again.  And tomorrow is a day off.

Tuesday, July 25, 2017

COMEUPPANCE 2017

     So, we left Georgia on Thursday and arrived home on Friday.  This was a squirrel-ly vacation so it took awhile to get the house squared away.  However, I arrived at the Bicycle Sport Shop Sunday ride on time, with bike and accoutrement intact.  Due to a granddaughter softball commitment later, besides not really liking the Buda ride, I opted for the beginner/recovery ride.  Just as well.  We noodled along to the turn-around, then several of us went further.  Five miles out I said good-bye to my companions and returned to the shop at a reasonable speed.  This was a good recovery ride.
     I planned to do the somewhat faster Monday night ride, but it was cancelled.  The universe interfered with cycling and I logged zero miles during the week, plus a strained back muscle which kept me pretty much immobile for a few days.  Anyhow, things were sorted out by the weekend and I prepared for the really nice NW Hills ride.  I like this ride, in either direction.  My recent mountain retreat should stand me in good stead for the climbing.
     Ten of us left BSS and for about thirty seconds all was good.  I drifted to the back and felt like the hammer had been put down from the start.  Then I looked at the measly sixteen/seventeen number on my computer.  Flat ground.  Ah well, the legs are tight and will respond better once they are warmed up.  Half an hour later reality set in.  I skipped the Great Northern sprint and met them as they came back to Shoal Creek and informed Chris (the leader) that I'd be turning around.
     I cruised back down Shoal Creek at fourteen mph, waiting for the HR to drop to an acceptable level.  Well, going out I was about twenty beats high and coming back it was still ten beats high.  Pook, ding-fu!  To add insult to injury, I had a door open on me.  This hasn't happened in years.  Fortunately I was paying attention and there weren't any cars behind me.  The GoPro was mounted on the seat post so I only have the rear shot.  I didn't give the occupant a wave.  Later on I almost got squirrel-ed.  Other than that the return was uneventful, but the HR remained high.
     Back at BSS, I spread out my mat and stretched, being interrupted by a rider who inquired if I had a pump.  I carry my floor pump in the car so was able to assist before returning to stretching.  LJ and Andy returned, with one other rider from the beginner ride.  The others went for additional mileage.  I loaded up and came home.
     I rode Monday and today at Old Settlers Park.  HR was back to normal as I cruised for an hour at sixteen mph.  But the legs might take a few more easy rides before they get their strength back.  That's what I'm blaming it on, the mountains.  They ate my muscles.  You are welcome to your opinion, I'm sticking with this one.  I have no more races for a few months, so I'm back into building mode.

Friday, July 21, 2017

NORTH GEORGIA'S SIX GAPS, THREE AT A TIME

     Our annual family get-together in Suches, Georgia is now in the history books.  Since this is a cycling blog, I'll restrain myself and just relate my cycling.  Our base of operations, High Valley Resort, is on Hwy 180.  This happens to be between Wolf Pen Gap and Woody Gap so I can stumble out of the cabin and start riding (depending on which gaps are on the agenda).
     Traditionally, I ease my way into riding the mountains by going in a counter-clockwise direction.  This gives me about a mile of warm-up before ascending the easy side of Woody Gap.  This is enough to get the heart rate up in the 80% range.  But then the other side of Woody is a five mile, twisting descent.  Today I had a slight wind in my face, so actually had to pedal to hold a mostly 28 mph speed.  Turn left at the stone pile and traverse another five miles to Turner's Corner.  Ideal weather.
     I consumed a Clif Bar, turned left and started the seven mile climb up Neel's Gap.  The start is gradual and I was in cruise mode for awhile.  All too soon the climbing began.  An unrelenting couple of miles of 4-6% grade, about a mile of downhill, then a lot of 8% grades with a fair amount of 10% ramps.  The acrid smell of over-heated brakes hit my nostrils.  Up ahead I saw a large RV with smoke billowing from its wheels.  Really guys, you need to use your gears to hold your speed down.  I turned on the GoPro, but too late to get a picture.  This is the first time in twelve years that I've witnessed something like this.   It generally takes me fifty-five minutes to reach the top.  Today's account was fifty, with some help from the wind, now at my back.  A couple of riders passed me on the upper part, and they were still resting at the top.  I only took a couple of minutes before enjoying the downhill.  I can't say this is a lightly traveled road, but for the most part I go fast enough that only a few vehicles pass me.  Most of the three mile descent has two lanes (in my direction), so traffic has never been a concern.  All too soon the left turn to Wolf Pen Gap arrives and the torture begins.
     I love Wolf Pen Gap, especially since they resurfaced it a couple years ago.  Multiple banked curves make this three miles really exciting.  Of course, in this direction, I was going up, not down.  Half way up, the same two guys said hello again as they passed.  Once at the top it was a quick breather before the downhill.  This side has banked curves also, but only a mile and a half.  There are a few more climbs before getting back to the cabin.  Three hours exactly, as predicted.
     There were a few days of non-riding, including a baby-sitting stint as son Kurt defended his six hour record in the Merrill Mile (you run around an almost mile oval for six, twelve, twenty-four, or forty-eight hours).  This wasn't his year.  The number of laps completed was the same as last, but two young guys did more.  Still, a podium finish.  My next ride included the same gaps, just in a clockwise direction.  My descent of Wolf Pen had me braking more than usual.  I don't know if I had more speed between curves or just getting more cautious.  Still, I love those three miles.  I also enjoyed the seven miles of the other side of Neel's.  These are wide, sweeping curves that you can take at speed.  I noticed the pavement beginning to get cracks, mostly in the curves.  I had to be more careful in taking my line.  Seven minutes faster going this way.
     We had rain every day of the two plus weeks of our stay.  Mostly in the afternoon.  But on my next ride, I didn't want to be caught in a downpour, so just went over Woody to the stone pile and back.  Only sixteen miles total, but five of those were coming back up Woody.  A good work-out.  Sadly, after cresting Woody and headed down the other side, I noticed the GoPro vibrating more so than usual.  As I headed for a big bend at 30 mph the mount broke and it clattered to the ground.
It took awhile for me to get stopped and return to pick up the pieces.  Astonished, there in the middle of the road were the camera and all the pieces (spread out a little but all within sight).  Keeping an ear out for traffic, I picked up the camera, checked to see if it were still running, then turned it off.  As it turns out, I'm only out the mount, everything else survived the impact.
     For the Fourth of July I donned my stars and stripes jersey and once again did the counter-clockwise route.  Another two hours, fifty-three minute, thirty-five mile, 4,000 feet of climbing, ride.  I've always gotten some acknowledgement of my jersey.  Not today.  Bummer.  The jersey was part of my coast-to-coast ride and holds lots of memories.
     Again I watched the radar closely and decided a shortened trip would be best.  This time it was over Wolf Pen, down to Vogel Park, and back.  Twenty miles, 2460 feet of climbing, and a thrilling descent, albeit only a little over a mile.
     A few more days off and it was time for me to tackle Hog Pen Gap.  This is a beast of a climb.  The most prudent way for this ride is to drive over to the top of Jack's Gap.  The route is forty-five miles and the climbs are Unicoi, Hog Pen, and Wolf Pen.  Marilane drove me over to the start.  Jack's Gap headed east has new asphalt and was a good five-mile descent to get me warmed-up.  It is also boring.  No sweeping curves, just a gradual downhill, to the extent that after two miles I had to pedal to maintain my speed.  No complaints, I made the turn and started up Unicoi.  This is relatively short at two and a half miles, with mostly 8% grades.  I cruised up, anticipating the really great five-mile descent.  Like Neel's, with wide sweeping curves, but better asphalt. That was fun.  All too soon I arrived at Helen and turned right to traverse over to the Russell Scenic Highway and Hog Pen Gap.
      This is about seven miles total with about a mile of relief before the tough climbs.  I saw a lot of double digit numbers on the gradients.  I eased my way up a 12%er then stopped to let the heart rate drop back to a decent number.  As I pulled off another rider did the same.  He was slim, well muscled, tanned.  But he too was breathing hard.  I gave him a minute head start before resuming.  There were still some hard climbs ahead, including a relatively short 20%.  Ugh!  Finally at the top I stopped to refuel and saw the other guy still there.  We both started the downhill at the same time, but I waved him to go ahead, figuring he would be the faster.  Within a hundred yards I realized that was a

mistake, so stopped to take a picture.  That gave him a two minute head start.
     Going down Hog Pen is exhilarating!  But after the first quarter mile the smooth asphalt runs out and the road is rough.  Steep, straight, and rough.  I wasn't looking forward to it.  Surprise!! New asphalt the whole way.  Oh joy.  Oh no.  There were a few slight curves, but in just a few seconds I was in the upper 40's.  Then I noticed a motorcycle behind me and moved right a bit to let them pass.  Nope, they hung back, so I took the whole lane and let it run.  Two miles with a top speed of 48.3.  Talk about adrenaline rush.  As the steeper part became more manageable, the motorcycle came around and gave me a thumbs up and some encouraging words.  They enjoyed my downhill too.
     I still had a few more miles before making the turn, and a few more mid-teen climbs.  Unbelievably, just after the big downhill I saw the other cyclist.  Shortly after, I passed him and exchanged pleasantries.  Apparently he over-extended himself and now had to noodle back to wherever his car was.  I, on the other hand, was still awash with adrenaline and happy with the smooth asphalt and cruised to the stop sign, made a left and began the four miles or so to begin Wolf Pen.
     My legs were feeling Hog Pen as I started my ascent.  Three miles.  I knew that half way there I'd be stopping.  Lots of 8-10% ramps.  It only took five minutes more than normal, so that was good.  And the downhill, sweeping, banked curves always make me smile.  Soon enough, with a few more short, steep climbs, I was back at the cabins.
     I use the Hog Pen ride as a barometer of my fitness.  If I survive that, I put Brasstown Bald on my agenda.  I took a day off, then it was time.  Brasstown Bald is a spur at the top of Jack's Gap, so once again Marilane drove me over.  This time, we drove down Jack's three miles so I could cycle back and get warmed up. The plan was for Marilane to check out some cabins, then meet me at the top of Brasstown, passing me on the way to see if I were in distress or not.  Perfect weather.  I arrived at the start and stopped to get all systems in the go position.
     Brasstown starts you off with a 16%er (may 14% depending on your computer).  Then drops to 8% to let you recover.  You don't see anything less than 6% until you are at the top.  After a mile and a half of several 16% and 12% ramps, you turn a corner and see the wall.  22-24% (again, depending on the computer).  Only once, twelve years ago, have I made it up this section without walking.  Even though the heart rate was ten beats below max, I had to stop.  I walked about thirty yards and mounted up.  I couldn't do it!  With such a low gear, I couldn't get enough speed with one pedal stroke to get my left foot on the pedal.  I tried going sideways across the road, unsuccessfully.  I gave up and walked maybe another thirty yards until the gradient dropped a little.  Then I was able to clip in and resume the ride.  I still had double digit ramps to get up.  Finally, forty minutes and twenty-seven seconds after I started, I got to the top.
     Half way up, before the wall, Marilane passed me, and further up pulled over.  I assumed she would check me out then meet me at the top before following me back down and picking me up at the bottom.  Somehow she missed me when I passed her going up and was beginning to get worried when I whizzed past on the way down.
     Whiz.  That's the word for the down hill.  I only did a few pedal strokes, after tight curves.  I did a lot of hard braking.  Unlike Hog Pen, there are lots of curves and a rough road surface.  I did manage to max out at 43.5 mph.  At four minutes, twenty-seven seconds to descend, I guess I could have gone faster in spots.  Maybe with disc brakes.  I can tell you the wheels were HOT when I got to the bottom.  Once again I had a feeling of accomplishment.
     One last ride, over Woody to the stone pile and back.  Total for this vacation: 208 miles, 21,100 feet climbed.  The one ride I didn't do was the fifty-four mile loop to the north.  This is a great ride and I sorry to have missed it.  However, given the rain/storms always being in the forecast (and always correct), I don't regret skipping it.  Next year.

Friday, June 23, 2017

ARKANSAS STATISTICS

     I can't say that I'm fascinated by statistics, but perhaps a little curious.  After a ride I'll fill out my spread sheet and look to see if the stats agree with perception.  Occasionally I can see something my body missed.
     Let's start with my HR.  I haven't seen anything higher than 160 for the last couple of years, but I did get it up to 159 earlier, so I'm saying my max is 160.  On the first ride, Thursday, with the heat and humidity and 18% grade, I hit 156.  My graph shows five peaks of 155 in the twenty minute stretch of climbing.  In that twenty minute stretch 13:40 was in Zone 5.  Average HR for the 17.2 mile ride was 129.  I classify that as a hard workout.  We climbed 1168 feet (my computer, yours might say something else).  Average speed was 10.5 with a max of 35.5.  I saw a lot of 3-4 mph going up.
     The next day was much better, with an average HR of 115 with a max of 146.  Only thirteen seconds in Zone 5 and forty-five minutes in Zone 4.  So, basically cruising.  Max speed was 30.9 and the average of 9.8 is skewed due to long stopping.  We had a handful of rollers in the 5% range, and I kept within myself.  Total ascent was 1780 feet so it wasn't like we were flat.  Remember, I skipped the tough climbs.
     Saturday I remembered to divide the two rides, the first segment riding out to the gravel and the second on the gravel loop.  The first twenty-seven miles took us two hours, forty-two minutes and my average HR was 114 with a max of 148, but only nineteen minutes in Zone 4 and 1 minute in Zone 5.  Considering there were six climbs over 10%, with the biggie at 16%, keeping my HR to just 148 was excellent.  Of course, then I sagged for a few miles before the gravel.  1602 feet of ascent.
     The gravel segment was only 10.2 miles, with a total time of one hour twenty-five minutes.  Again only nineteen minutes in Zone 4 and zero time in Zone 5.  Lots of time in Zones 2 and 3.  Average speed of 7.2 as I navigated some really nasty gravel, but I got it up to 26.2 on that downhill.  This part had an ascent of 808 feet, so I had 2410 feet of climbing total.
     Now for the last day, an "easy" day to Bentonville on the bike way.  Of course, the rain/wet played a part.  Two hours, twenty minutes (not counting lunch) for twenty-eight miles, with an average speed of 10.2 and a max of 23.8.  Two and a half minutes in Zone 4, zero in Zone 5.  Average HR was 102 with a max of 137.  We really noodled along.  The wet concrete played a part, but consider we climbed 1225 feet.  That's more than we did on Thursday.  Of course, Thursday was mostly over three miles.
     Here's my take-away on this: How about we take the Bentonville ride on Friday to give us an easy day after the tough intro Thursday ride?  Of course, those who don't do the Thursday ride might not see the logic.  I'm not advocating changing the Thursday ride, even though I had difficulty.  I really liked the gravel portion.