The Skymass ride !!!
This ride starts at Front Royal, foes to Skyline, for the Cat 2 climb from the gate, then heads to 211, for a fast descent to Luray. From there, we tackle Massanutten moutain for our second Cat 2 climb of the day. From there… easy riding back to Front Royal… If your legs are still alive that is

Garmin Training Center (.tcx)
Best format for turn by turn directions on Garmin Edge 500 Cycling GPS Will provide true turn by turn navigation on Garmin Edge 800 GPS Cycling …

The table below shows an estimate of calories burned for every hour done at certain speed.

Speed MPH

12

14

15

16

17

18

19

Weight lbs

CALORIES PER HOUR

110

293

348

404

448

509

586

662

120

315

375

437

484

550

634

718

130

338

402

469

521

592

683

773

140

360

430

502

557

633

731

828

150

383

457

534

593

675

779

883

160

405

485

567

629

717

828

938

170

427

512

599

666

758

876

993

180

450

540

632

702

800

925

1048

190

472

567

664

738

841

973

1104

200

495

595

697

774

883

1021

1159

 
The table below shows an estimate of calories burned for every mile done at certain speed.

Speed MPH

12

14

15

16

17

18

19

Weight lbs

CALORIES PER MILE

110

24.42

24.86

26.93

28.00

29.94

32.56

34.84

120

26.25

26.79

29.13

30.25

32.35

35.22

37.79

130

28.12

28.71

31.27

32.56

34.82

37.94

40.68

140

30.00

30.71

33.47

34.81

37.24

40.61

43.58

150

31.92

32.64

35.60

37.06

39.71

43.28

46.47

160

33.75

34.64

37.80

39.31

42.18

46.00

49.37

170

35.58

36.57

39.93

41.63

44.59

48.67

52.26

180

37.50

38.57

42.13

43.88

47.06

51.39

55.16

190

39.33

40.50

44.27

46.13

49.47

54.06

58.11

200

41.25

42.50

46.47

48.38

51.94

56.72

61.00

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I’ve written before about heart rate training and the importance of doing zone training, which can be done using heart rate or power (when cycling). However, the most common mistake is trying to determine your heart rate zones using HRmax, or maximal heart rate, which is why I talked about using your Anaerobic Threshold to determine your training zones.
One danger of using HRmax as a guide to your zone has to do with the fact that the fitness benefits of training do not depend on how close you are from …

Hello everyone,
After spending last Sunday doing the hardest 50 miles on Skyline, starting from the gate, all the way up to Big Meadows, I started wondering how does this ride compare to all the other rides we’ve done over the last few years.
In doing so, I’ve created the all-new R3Q factor. What is the R3Q, you ask? It’s the Rodrigo Ride Rating factor !!!
The purpose of creating and using this factor is that it allows me to compare any two rides and evaluate how hard (or easy) the ride will …

Critical for any cyclist, or in general any endurance athlete is determining the training zones. The most common way of measuring and identifying training zones is by power output and heart rate.
Power output is very specific to cycling and requires a bicycle equipped with a power meter. Heart rate is simpler and more generic, as it applies to cyclist as well as any other type of endurance athlete, so it’s ideal for tri-athletes, as it can be used both on the bike as well as on the run (even in …

Today, I’m talking about High Intensity Interval Training with Endurance.

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