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0627:有一搭沒一搭的大腳丫53K(at Ride with GPS)、(at Garmin Connect)
今天又搭上大腳丫啦!去程的路上遇到小圓,邊走邊聊至集合點,今天各路高手依然在過橋後就開火了,其實好像每次都差不多在那個點就有人開火車出去,我盡力咬住即是,強度是多晴偶雲,喝水的拿捏技巧就很重要了,一不小心開掉就可能真的下車了…衝點後回程,再與小圓邊聊邊騎很快地回到市區啦…~
0624:2012詩情畫意之羅馬公路活動75+40K (at Ride with GPS)、(at Garmin Connect) // 回程(at Ride with GPS)、(at Garmin Connect)
0623:20120623XC_廻龍修單車小繞一圈42K (at Ride with GPS)、(at Garmin Connect)
回桃園首日的下午,看天氣還ok,牽著我的 X8 出門去廻龍單車店換剎車皮,騎到龜山一帶下起豪大雨,哇~ 等了好久,與一位騎機車的丫伯聊了起來,聊起民生經濟問題,又聊到吃素有福報…恩…沒想到,原來只是一般市井小民而已,還頗有一定學問呢~ 雨勢稍緩後,邊騎又邊聊,一段一段地,當再回頭時,丫背 已消失在前個路口的轉角處了…我繼續往前走,終於騎到廻龍小祥的店了,小祥店長服務真的超好,換完車皮,又幫我變速線內的污垢,揪感心耶! 繼續騎至擎天府拜拜後,回程轉往青山路爬上林口華亞科園區,小繞一圈後回到家~
0622:20120622RC_午騎台中~ (at Ride with GPS)、(at Garmin Connect)
0617:20120617RC_熱浪來襲之八卦幫團練(at Ride with GPS)、(at Garmin Connect)
132K(30K/H).前晚在練車社看到安全哥PO文團練之時間路線,台1線往斗南,台3線竹山回彰化~感覺OK~於是按個讚跟看看,睡過頭來不及至集合點,還是出門,在台1線往員林方向慢慢龜,一面也是要等大家,另一想法是若沒跟到,就自行上139繞一圈即可,不一會兒後面殺來一大團是葉董團,打聲招呼,沒打算跟~繼續龜,看了時間,差不多該到囉~撥電話給氣流沒接,好吧~正決定自己騎之際,安全哥獨推ITT從後頭打招呼…其它人尚在後頭,哈…終讓我等到…跟大伙騎囉~來得人不多,除安全哥外,有二哥、氣流、何大、泉兄、金洲、丫喵、堯評…一路騎向北斗又遇到喵喵團…平閎也上來了,天氣實在熱,至斗南這段路強度真高,所幸有麥當當可休息等人,再上路後平閎帶路切向台3,經斗六林內緩坡至竹山回名間,過南崗後,大伙才各自回家,我與氣流、金洲在芬園段輪帶一會兒也很快地到家了。我想,短距離團練能練到的重點,大概有幾個一是合作默契觀念,另外就是攝氧量,當然若距離再長點,能練的點又更多了,今天很熱,距離也算長,強度也是一段一段地,有時很硬有時又緩和,算是間歇了吧~二哥破胎外,休息補給的次數也算多,回程的台3線算是起伏不定,小丘陵地氣形,一沒跟好易脫隊,跟得好,又會逼自己拉高強度,喘得很呢~ 呀呀…這就是團騎的妙處,另外,今日學習到不少小細節,也了解「水滴式輪車」,這方式真是超有效率~ 很開心的一個上午…謝謝團內各位高手哩~~
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0616:20120616RC_八卦山環線82K(30K/H)(at Ride with GPS)、(at Garmin Connect)
早上一樣照預訂的八卦山繞一圈出門,平路為主的 LSD,但山腳路有點小丘陵地形,想維持 LSD 定義的長距離慢速低強度有點難,當然 LSD 也可說成是 長時間(Long)、穩定強度(Steady)…所以,今天就將強度抓在最大心率的70~80%間,踩踏轉速不管它,這樣比較單純,亦能練到 LT值的提升吧~ 雖然得八點趕回家,無法抓到5小時以上的 LSD 距離,但效果應該也是不錯的,騎到150縣道,肚子怎麼餓起來了,真是奇怪了,昨晚還喀了一塊雞排哩,怎麼那麼沒凍頭呢!? 要練 LT,下車補給時間實在不宜過久,快速地小七補給後,快快上路,儘量不想讓心率降下來太久,從名間回程,有點緩下坡,這時再多加入轉速控制,很舒服的回到市區了,準備早點載小朋友囉~ 早安
0614:20120614RC_西螺大橋68K(30K/H)(at Ride with GPS)、(at Garmin Connect)
昨晚看了NS武嶺活動日期好像是在九月,恩…今年仍打算再去挑戰一次,所以現在開始慢慢準備應該OK,至少屆時成績不要太難看,要有進步才行呀~好吧~自己下課表,原則上一週至少騎三天,至於練習內容慢慢來抓,騎乘時間難以多,加上自己滿懶的,獨推、團練、休閒騎、跑步、跳繩、拉筋…等都不排除,當然除了下週的羅馬公路逍遙騎外,有出騎就儘量抓點練~今天出門地上微濕,但一到花壇就乾了,好吧~平路慣性踩踏先來恢復吧…稍中強度的LSD即可,就到西螺大橋來回一圈。早安~~
0606:20120606RC_大腳丫~(at Ride with GPS)、(at Garmin Connect)
53K(30K/H).今日好多人哦,至少接近25台,不知是感冒還沒全好還是今天大腳丫強度真的很高,猛低頭看碼表,心率一度在 88~90%MAX 跳,當然喘的要命,這陣子感冒耗太久了,今天目的是運動到即可,所以想盡辦法躲在集團後,讓大伙順順地帶我回家就好了,但仍在快官前帶了一波,衝點前50公尺就放開了,讓大伙去衝吧…左轉回家囉~ 早安AV8D~
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0603:20120603RC_赤水崎 (at Ride with GPS)、(at Garmin Connect)
66K(25K/H).感冒仍沒好,出門運動吧~其實這樣並不好,只是真的耐不住性子,疑~出門後才想起,今天騎樂車隊好像有約騎早餐團,騎到花壇麥當當時撥了通電話給天叔,來與他們會合,誰知他與生叔自行先出發了,不等騎樂團了,聽說是大家都不準時呀?? 的確,讓人家等,不是好現象,中山路上遇到葉董團超大團極速往南,應該是要去環南彰一圈吧,而我們三人就赤水崎上139回囉~簡單快速,回來開店,時間也夠~ 赤水崎不太好騎,照理該用小盤高轉速去克服,唯我仍大盤去拉肌力~反正又不是比賽活動且感冒呼吸不太順,心肺就不強化了,加上久久才動一會兒,就肌力先拉上來吧~有肌力再來進階耐力與心肺呀~抵鳳34補水後順利回程。
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0526:北橫~東眼山林道前段(XC on road)
0524:20120524RC_員南崎~鳳34~遇傑生跑跑組 (at Ride with GPS)、(at Garmin Connect)
48K(24K/H).今日獨騎員南崎,回程於139遇傑生跑跑跑~於鳳34遇宗哥,他預言他倆要跑30K至鳳山寺,還真準~ 這二位豈止是強可以形容呀~ 另外,昨晚請天叔幫我綁好新的把手帶(舊的磨損了)…美的很喲~~~~ 感謝順天叔啦^^^^
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0523:20120523RC_又久違啦~大陣仗の大腳丫(at Ride with GPS)、(at Garmin Connect)
54K(29K/H).又好一陣子沒跟騎大腳丫了,天氣不錯起得了床就來去囉! 提早到了,早班的三鐵隊與堯哥他們要提早出發至日月潭來回,練長行程的,只剩我與江南哥及另一位穿中華台北的少年仔選手吧…以為今日人數會很少,沒想到,時間一到,哇~目測也爆出約20多人哦~ 準時出發後,與星星小聊一會兒,真的好久不見星星了,之後何大也聊了一下,星星與何大他們現在也陸續都參與聯賽了,團練是有須要的…加油吧~ 此時集團感覺是一團和氣,直到右切彰南路芬園段時,前端才有人開始放火,真的好喘呀~好吧,使出躲躲功就對啦~ 快官衝點後,我與弘宇哥他們幾個就回程啦…還遇到宗哥、丫本苑大正往芬園騎去,只敢打聲招呼,雖然時間尚早,還是回程吧~說也奇怪,回程是慢慢龜算是恢復冷身段,肚子內卻在翻滾,好不舒服,趕緊解放後,才覺得OK了,難怪剛剛心率怎麼降不太下來,準備早點後載小朋友上課囉~ 大家,早安~~
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0515:20120515RC_西螺大橋直達(at Ride with GPS)、(at Garmin Connect)
0513:20120513RC_員南崎至猴探井+八卦團小張哥約騎_華山崎+FM (at Ride with GPS)、(at Garmin Connect)
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0509:20120509RC_華山崎+FM早餐 (at Ride with GPS)、(at Garmin Connect)
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0507:20120507RC_台中~排乳酸 (at Ride with GPS)、(at Garmin Connect)
0502:20120502RC_午騎台中 (at Ride with GPS)、(at Garmin Connect)
0429:20120429XC_大溪~慈湖~台7線北橫~(at Ride with GPS)、(at Garmin Connect)
約40~50KM吧~利用還在北部休閒的空檔,沒下雨的午后,牽著 X8 出門去,體重總是降不下來,而吃還是照舊,動一動總也是好的~ 出門後才知,忘了碼表、忘了安全帽、忘了風雨衣…哈…真的老了,呀~~ 忘了也好,記憶是痛苦的根源~ 但! 沒安全帽總是不安心,好吧,路上找間店買頂戴著,結果走著走著,一遇下坡後,沒店家囉~ 算了,當作唯一一次不良示範,騎慢點安全第一,沿途經慈湖、百吉總督府古道,只是,今天有個重點是希望能騎到東眼山,但天不從人願,還沒到角板山就下起臨盆大雨,只好回頭是岸… 用了手機記錄的航跡才32K,我想來回差不多接近50K才對~ 噴了一整身啦…夠髒,但越野的魂…是不怕地…改下回再戰~
0425:20120425RC_成功嶺西路上鳥居、FM Station (at Ride with GPS)、(at Garmin Connect)
54K(22K/H).今天與騎樂車隊的苑大、本哥、賢哥、天叔、生叔、小賴共7人騎上成功嶺西路至望高寮,再攀至"鳥居"至高點,鳥居還真是不好騎,所幸距離不長,下滑至台中市區時,至西屯路的馥漫吃早餐~餐畢隨即回程載小朋友上課了~。
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0418:20120418RC_大腳丫~ 53K(30K/H) (at Ride with GPS)、(at Garmin Connect)
20120418RC_台中午騎41K(25K/H) (at Ride with GPS)、(at Garmin Connect)
早上起床後往窗外一探,地上乾的,出門去囉~該是來大腳丫練練最大攝氧量了,全程大盤肌力應用,今天人稍少約10來台,但高手們仍然照常出席,過芬園後,分成二個集團,我及時發現,追了出去,所幸前方集團有放慢些,才得以咬上,今天的丫文兄、安全哥、丫布…帶了不少,強度真的很高,沒啥麼喘息空間呀~~,快官後,我自行回程啦~。 下午出公差台中,出大太陽,單車行依究,改踩LSD的方式,小盤抓轉速,練踩踏~作作緩和吧~很快地來回,今天這樣也算是另類的「一日雙中」哩~~~ 呵呵!!
0414:20120414RC_西螺吃早餐~九層粿 (at Ride with GPS)、(at Garmin Connect)
70K(30K/H).今天很難得地與天叔騎超過了50KM以上,上次是參加塔塔加才有到72K,當然平路版還是較輕鬆些,今日亦是葉董團直達墾丁行的日子,無奈時間有點早,不然是可以去陪騎一段,雖然週三大腳丫也滿早的,想想還是與天叔騎至西螺大橋吃吃九層粿卡實在,台1線去台19線回,剛出發,天叔像吃了威爾鋼似的,狂飆而去,我引擎還沒熱,有點招架不住,硬是跟到停紅燈時,才要求他慢些,哈^^且假日人車不少、紅燈亦多,多花些時間才吃到九層粿,美味早餐~回程在彰水路遇到陪騎團,丫宗哥叫住我才知是他們,就一同順利回彰化啦~。
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0413:20120413RC_成功嶺西路~早餐團 (at Ride with GPS)、(at Garmin Connect)
30K(21K/H).早餐團又出發啦~逍遙遊囉~ 阿本、苑大、賢哥、單車達人丫宗、jijiong五人成功西路直上,再切往嶺東吃早點…以為會下雨,結果又賺到一個愉快清晨囉,也感謝苑大請吃早點,現磨的豆漿,超好喝,感恩^^
0411:20120411RC_久違了~大腳丫~ (at Ride with GPS)、(at Garmin Connect)
53K(29K/H).日出時間漸較早了,約五點二十幾分就天亮了,OK~久違的大腳丫…我來練習提升攝氧量了~~一到集合點看到許多老面孔,哈~出發後,過橋後有開火了,我實在太久沒接受這樣子的高強度,經驗告訴我,躲起來就對啦,直到芬園前才讓我接上頂風位,一會兒就退位,過芬園時,有人接上貨車尾,我順勢也想接上,但強度太高了,距離又差了點,心率直衝95%,決定放慢不強求,等集團上來再說吧 …之後,這樣一路上也是順順地來到快官~ 衝點後與大伙881,慢慢地龜回家了~吃早點~接小孩上課啦~~愉快的早晨~ 大家早安呀~
0410:20120410RC_成功嶺西路~晨騎~吃早餐(at Ride with GPS)、(at Garmin Connect)
30K(21K/H).快樂的早晨,只是生叔運氣稍差,被狗咬了一口,原本要挑戰的鳥居,留待下次再戰,先回程打預防針卡重要,也謝謝賢哥的麥當當早餐~
0403:20120403RC_華山崎 (at Ride with GPS)、(at Garmin Connect)
40K(22K/H).今天跟著騎樂車隊三劍客 苑大、本哥、賢哥、及四支九車隊生叔、天叔一起騎去華山崎…逍遙騎~很舒服地,過望高寮後,再至嶺東給苑大請吃早點…~~餐畢,他直接去台中上班,我們則是慢慢龜回彰化~愜意的清晨~
0402:20120402RC_907上員南路.鳳山寺回(at Ride with GPS)、(at Garmin Connect)
50K(25K/H).與天叔自省道出發,切上員南崎,抵鳳山寺拜拜後,隨即回程。Scultura 907 好一陣子沒上來鳳34 拜訪,於是今天就是它出門,輕鬆騎…但員南路這段,騎得實在不怎麼順暢,三天沒動差這麼多嗎~? 原本還想用大盤,才左轉進去,就覺得不對勁了(不是痛,而是力量使不上來),於是齒比放在 39/17 攀上去,但依然覺得硬,不管了,這段就是如此硬上了啦~ 至鳳34拜拜後,回程了~
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