Wait, what? What was I thinking?? Or not thinking. Anyway, I rode up Kinglake. I know, for the average cyclist, nothing special. Perhaps something you'd do on a lark to wile away a lazy 15 minutes. But I've not ridden up any sort of mountain for... oh, a couple of years, probably. Steep hills, yes, but not kilometres-long constant climbs. And... well, I'm 114kg of non-slow-twitch fibres. My time fell in the 4th Strava percentile. I'm sure it's good for me, or something. Except perhaps my right quad, just above the knee - the vastus medialis, to be more precise. Bit sore, needed ice. But I'll live.
Oh, and I picked up a chin-up bar - the kind that hangs on your doorway. Seems okay so far. And, well, so long as it breaks in preference to breaking the house, however long it lasts will be good - only cost me $2.25!
Showing posts with label Road. Show all posts
Showing posts with label Road. Show all posts
20 January 2013
27 October 2012
What's a roadie?
Apparently they ride road bikes. I have no idea why.
Heidelberg Heights to Whittelsea to Carlton, then St. Kilda to Brunswick West to Heidelberg Heights to Kew to Heidelberg Heights. Only 117km spread over nearly 14 hours, no mountains, and an average of a bit over 23km/hr. So not exactly epic. But it's been a long time since I've ridden anything like that. I might be tired tomorrow.
Heidelberg Heights to Whittelsea to Carlton, then St. Kilda to Brunswick West to Heidelberg Heights to Kew to Heidelberg Heights. Only 117km spread over nearly 14 hours, no mountains, and an average of a bit over 23km/hr. So not exactly epic. But it's been a long time since I've ridden anything like that. I might be tired tomorrow.
15 December 2011
Sprint-ish
So figured I'd do a few more road sprints today, but it didn't quite work out as planned. To start with, heading up Hendersons I decided to give it a crack in 53x12 - and I broke something. I haven't been able to find out where it was from, but it looks like this:
Which kinda put a crimp in my plans. I still managed most of the sprints I'd set out to do, but they were a little 3/4-hearted out of nervousness. Hopefully I'll manage to work out what the hell it is!
Which kinda put a crimp in my plans. I still managed most of the sprints I'd set out to do, but they were a little 3/4-hearted out of nervousness. Hopefully I'll manage to work out what the hell it is!
01 December 2011
Tapper tapper tapper
Nothing very exciting today, just 3 downhill sprints. I did the same as last time, except in 53x14 this time to more closely simulate race gearing, and with a bit of a gusty headwind to contend with. The results were fairly similar except for the Ivanhoe sprint, being rather exposed to the wind. But the goal really was to sharpen up for the weekend, and I think I more or less managed that, and hopefully didn't blunt anything via my not-exactly-recovery average HR of 155. Rest tomorrow, bit of shpinny shpinny on Saturday, and all fired up for Sunday!
23 November 2011
Do not Spin. Do not collect $200
Well today was meant to be some spin, but instead I had an interview to go to and a 20km return ride. Not too bad, but it turned out to be enough for me - 308 metres of climbing is hardly epic, but when most of it is packed in to 2.5kms of 7-10%, it's enough to do me. Have I mentioned that I don't do hills any more? Not that I ever really did, but now even less so! Still, these are hills I'm going to have to tame - not to get up them in a minimum time, but at minimum HR. I was quite happy to do my recovery ride on Tues at an average of only 127 bpm, and fancied that it indicated that I was getting used to such a ride again after ages of not doing it. An average of 151 bpm at an average moving speed of only 21km/hr (including the 70km/hr descent on the way back!) indicates a distance to go yet!
17 November 2011
Road Sprints
I knew this was going to be tough, but it was tougher than that! 20km commute, 3 uphill sprints, 3 downhill sprints. Sounds entirely doable like that, but hills aren't exactly averaged out on my commute in. In fact, 4 of the sprints were done by the time I got to about the 15 minute mark...
So the first one, uphill sprint on ~4% grade. I had slight problems with gear selection, but I still managed to make it a 30-second effort over about 275 metres. I hit just over 35 at about 80RPM and held it there the rest of the way, finishing at about 33km/hr. Strava tells me I hit over 1200W, which I'm certain is accurate. Give or take 40% or so. Not bad for a warmup.
Then 2 minutes later, it was time for the downhill sprint. I started at about 55/102, and finished at about 67/122 over about 250m. Pretty good, though it's still slightly downhill after the run-in - Strava reckons 3%, but again, that's probably accurate within about 40%.
I then had 3 whole minutes before the start of the next uphill sprint, this one 110m up a 6% climb. I started more than halfway up this one, so if I ever do it again I should probably start it earlier. I peaked at 30/74 in just 16 seconds, so half the length of the first one. But having so little rest between, I'm not sure how much longer I could have gone. Certainly I was crawling along at about 5km/hr afterwards!
But just a minute and a half later it was time for sprint number 4, and it showed. I started at 49.7/87 and peaked at 54.3/99 over 200m, Strava power a measly 700W. Time though for a bit of rest, if you can call climbing through Heidelberg rest! There was no way I was sprinting along Burgundy or Studley, so the next sprint would be along the flat post Ivanhoe descent on Heidelberg Road. Not something one would do in peak hour, but at 14:30, just fine.
I considered doing the full Red Rooster sprint, but piked in the end - not sure if that was a sensible idea, or if I should've kept going up the hill for that bit of extra capacity work. So it was 220m from the boulevard to the end of the bridge, entering at 58 with 0 cadence, losing about 1km/hr before accelerating up to nearly 61km/hr at 110RPM.
I finished with something else I'd never dream of doing in peak hour - a sprint up the Hoddle Street overpass. Accelerated all the way up to 40/99 over the top, before cruising the rest of the way to my destination. Rooted! This is why I'm no good at road racing.
So the first one, uphill sprint on ~4% grade. I had slight problems with gear selection, but I still managed to make it a 30-second effort over about 275 metres. I hit just over 35 at about 80RPM and held it there the rest of the way, finishing at about 33km/hr. Strava tells me I hit over 1200W, which I'm certain is accurate. Give or take 40% or so. Not bad for a warmup.
Then 2 minutes later, it was time for the downhill sprint. I started at about 55/102, and finished at about 67/122 over about 250m. Pretty good, though it's still slightly downhill after the run-in - Strava reckons 3%, but again, that's probably accurate within about 40%.
I then had 3 whole minutes before the start of the next uphill sprint, this one 110m up a 6% climb. I started more than halfway up this one, so if I ever do it again I should probably start it earlier. I peaked at 30/74 in just 16 seconds, so half the length of the first one. But having so little rest between, I'm not sure how much longer I could have gone. Certainly I was crawling along at about 5km/hr afterwards!
But just a minute and a half later it was time for sprint number 4, and it showed. I started at 49.7/87 and peaked at 54.3/99 over 200m, Strava power a measly 700W. Time though for a bit of rest, if you can call climbing through Heidelberg rest! There was no way I was sprinting along Burgundy or Studley, so the next sprint would be along the flat post Ivanhoe descent on Heidelberg Road. Not something one would do in peak hour, but at 14:30, just fine.
I considered doing the full Red Rooster sprint, but piked in the end - not sure if that was a sensible idea, or if I should've kept going up the hill for that bit of extra capacity work. So it was 220m from the boulevard to the end of the bridge, entering at 58 with 0 cadence, losing about 1km/hr before accelerating up to nearly 61km/hr at 110RPM.
I finished with something else I'd never dream of doing in peak hour - a sprint up the Hoddle Street overpass. Accelerated all the way up to 40/99 over the top, before cruising the rest of the way to my destination. Rooted! This is why I'm no good at road racing.
15 November 2011
Successful Recovery
It's not tremendously exciting, but for the first time since I've been training, on a recovery ride I actually kept my average heartrate in my recovery-type zone thingie, under 139. 138, that is! Sounds silly, but when you're riding through the hills of Ivanhoe, Viewbank and Montmorency and you're built like... well, a very large sprinter, is not so easy.
22 October 2011
Unspun
Well, I was supposed to do some spinning this week, but it didn't quite eventuate. Tuesday and Thursday saw me riding out of and in to the city (and will continue to do so for the next couple of months) at... not quite recovery pace. Well, Tuesday wasn't so bad, an average HR of 140 - right at the top of my recovery zone. Thursday though was 162 - or about 82% of MHR. Average. Highest was 195 - just down from MHR by a few beats. 35% of the ride was above 170bpm. So... not quite recovery. Then I spent hours today putting up a... well, they call it a marquee, but it used to be a circus tent. Wielding a sledgehammer in the rain has never been so much fun! So call it an atypical week. Oh, and it looks like I should add an 'excuses' tag...
15 June 2011
Spinning when you can't spin.
Just because you don't have a trainer, doesn't mean you can't do a spin session, right? Well, yeah, more or less. The results might not be comparable to 'normal' sessions, but even the HCLR exercises are doable with a bit of a downhill run-in.
:00 E1
:05 2x5s HCLR
:10 2x8s 53x17 RS(80):3
:16 2x10s 39x12 RS(80):3
:22 2x12s 39x12 SS(seated/L,R):4
:30 2x6s 53x16 SS(seated/L,R):3
:36 1x40s 53x17 SS r/up (10:100, 15:130, 15:max)
:42 1x10s HCLR
My training ground was the nice, flat, wide, quiet spot by the river mentioned yesterday, and the session went quite well really - well, except for one bit. The final rampup was bloody hard, and due to fatigue-induced inattention, I didn't go the full 40 seconds - more like 25-30. So, as punishment, I decided to recover for 6 minutes and do it again! For both efforts I didn't worry about getting a cadence and trying to hold it, but just accelerated from a standing start to as fast as I could, and held it as long as possible until I deteriorated to... well, I was going to say 10RPM below max, but really the first one I stopped before the time (and before I 'needed' to) where the second effort I just went as long as possible - 35 seconds that time. Not quite as long as required, and perhaps I'd have managed the extra five seconds if I didn't have to actually ride, or if I had someone yelling at (erm, encouraging!) me.
HCLRs worked well, with 174/170 for the first set - lower than on the trainer, but comparable-ish. It was a good workout for stability, too, because obviously having to actually ride the bike at the same time is harder than just being locked on to the trainer.
The remaining sets gave lower results than on the trainer, but that's probably not very surprising - not much wind resistance on the trainer! I was happy with what I did though - in the 11teens for each of the longer efforts, with a high of 123 on the first 39x12 rolling start, and a top of only 7RPM less from a standing start and an extra 2 seconds. The most interesting result was the 6 second 53x16 standing starts, which saw me get up to 30.1kmh/70RPM starting on the left, and 35.3/81RPM starting on the right - though given that I can't actually trackstand, there's probably enough variability in starting speed/stability and total time (even 1/2-1 second variation in duration can make a noticeable difference) to mitigate the interest in the difference between left and right.
The rampups are interesting. The first attempt, as well as being a bit short, has a perfectly spiky cadence profile, with a top of 121RPM and 48.3km/h. The second effort, by contrast, has a much flatter profile (when viewed by distance - the duration is too short to really see it by time) for cadence which suggests that I maintained the effort, rather than accelerating up to the maximum and then stopping. Curiously the top cadence of 126RPM gave a maximum speed of only 46.2km/h. Unfortunately I did them in opposite directions, and though there appeared to be no breeze at all, even a tiny amount combined with a tiny, unnoticeable difference in grade (say, -0.05 compared to +0.05) or difference in surface could have influenced the result. Still, I was much happier with the second effort, especially in terms of the endurance aspect.
Oh, and once the sun came out, it was a much lovlier day by the river than stuck inside on a trainer!
Brief stats here.
:00 E1
:05 2x5s HCLR
:10 2x8s 53x17 RS(80):3
:16 2x10s 39x12 RS(80):3
:22 2x12s 39x12 SS(seated/L,R):4
:30 2x6s 53x16 SS(seated/L,R):3
:36 1x40s 53x17 SS r/up (10:100, 15:130, 15:max)
:42 1x10s HCLR
My training ground was the nice, flat, wide, quiet spot by the river mentioned yesterday, and the session went quite well really - well, except for one bit. The final rampup was bloody hard, and due to fatigue-induced inattention, I didn't go the full 40 seconds - more like 25-30. So, as punishment, I decided to recover for 6 minutes and do it again! For both efforts I didn't worry about getting a cadence and trying to hold it, but just accelerated from a standing start to as fast as I could, and held it as long as possible until I deteriorated to... well, I was going to say 10RPM below max, but really the first one I stopped before the time (and before I 'needed' to) where the second effort I just went as long as possible - 35 seconds that time. Not quite as long as required, and perhaps I'd have managed the extra five seconds if I didn't have to actually ride, or if I had someone yelling at (erm, encouraging!) me.
HCLRs worked well, with 174/170 for the first set - lower than on the trainer, but comparable-ish. It was a good workout for stability, too, because obviously having to actually ride the bike at the same time is harder than just being locked on to the trainer.
The remaining sets gave lower results than on the trainer, but that's probably not very surprising - not much wind resistance on the trainer! I was happy with what I did though - in the 11teens for each of the longer efforts, with a high of 123 on the first 39x12 rolling start, and a top of only 7RPM less from a standing start and an extra 2 seconds. The most interesting result was the 6 second 53x16 standing starts, which saw me get up to 30.1kmh/70RPM starting on the left, and 35.3/81RPM starting on the right - though given that I can't actually trackstand, there's probably enough variability in starting speed/stability and total time (even 1/2-1 second variation in duration can make a noticeable difference) to mitigate the interest in the difference between left and right.
The rampups are interesting. The first attempt, as well as being a bit short, has a perfectly spiky cadence profile, with a top of 121RPM and 48.3km/h. The second effort, by contrast, has a much flatter profile (when viewed by distance - the duration is too short to really see it by time) for cadence which suggests that I maintained the effort, rather than accelerating up to the maximum and then stopping. Curiously the top cadence of 126RPM gave a maximum speed of only 46.2km/h. Unfortunately I did them in opposite directions, and though there appeared to be no breeze at all, even a tiny amount combined with a tiny, unnoticeable difference in grade (say, -0.05 compared to +0.05) or difference in surface could have influenced the result. Still, I was much happier with the second effort, especially in terms of the endurance aspect.
Oh, and once the sun came out, it was a much lovlier day by the river than stuck inside on a trainer!
Brief stats here.
02 June 2011
Just general Numby
I don't know why I specified that I'm a track numby, as clearly I'm just a general all-round kind of a numby! Headed off for hill sprints yesterday, but only managed to do two more or less properly - bloody chain kept coming off. I don't know. Seems that since I've switched to SRAM Force (and yes, installed it myself!) I've had heaps of trouble. And the cranks bear the brunt of it! Never had these problems with the Shimano stuff I've installed/adjusted - or not to this extent, anyway.
That said, I did get some work in, just no useful data, since the chain was coming off on the 4th or 5th pedal stroke. Still did 6 SS accelerations, at least. No way I was going to do the downhill sprints though - I've already experienced sitting on the top tube, cleats sliding down the road at 60km/hr desperately trying to slow down, steer and not hit the deck once, and I don't intend doing it again!
That said, I did get some work in, just no useful data, since the chain was coming off on the 4th or 5th pedal stroke. Still did 6 SS accelerations, at least. No way I was going to do the downhill sprints though - I've already experienced sitting on the top tube, cleats sliding down the road at 60km/hr desperately trying to slow down, steer and not hit the deck once, and I don't intend doing it again!
19 May 2011
Hill Sprints up and down
Hill Sprints up:
79/27.1 (31.5)
76/28.0 (30.5)
78/29.0 (30.8)
75/28.3 (30.0)
76/29.0 (30.4)
76/27.3 (30.3)
Hill Sprints down:
116/59.1; 124/62.1 (64.8)
117/56.9; 130/60.8 (62.7)
120/57.1; 133/61.3 (63.8)
117/57.0; 131/60.6 (62.9)
116/60.2; 127/63.2 (65.6)
And then one on a slightly bigger downhill on the way home, just for the fun of it (this was in 53x12) 114/64.0
The numbers in brackets above are the maximum speed achieved - usually after I've stopped pedalling so hard! The good thing about that is it shows that I'm still accelerating by the end of the effort, so there's clearly more improvement possible. At least, that's the way I'm interpreting it!
So the numbers are getting better; mostly they're not getting better by much, but they are getting better. The maximum cadence on the downhill sprints is certainly much better, though there's also a clear correlation between maximum cadence and entry cadence.
Brief stats here and here.
79/27.1 (31.5)
76/28.0 (30.5)
78/29.0 (30.8)
75/28.3 (30.0)
76/29.0 (30.4)
76/27.3 (30.3)
Hill Sprints down:
116/59.1; 124/62.1 (64.8)
117/56.9; 130/60.8 (62.7)
120/57.1; 133/61.3 (63.8)
117/57.0; 131/60.6 (62.9)
116/60.2; 127/63.2 (65.6)
And then one on a slightly bigger downhill on the way home, just for the fun of it (this was in 53x12) 114/64.0
The numbers in brackets above are the maximum speed achieved - usually after I've stopped pedalling so hard! The good thing about that is it shows that I'm still accelerating by the end of the effort, so there's clearly more improvement possible. At least, that's the way I'm interpreting it!
So the numbers are getting better; mostly they're not getting better by much, but they are getting better. The maximum cadence on the downhill sprints is certainly much better, though there's also a clear correlation between maximum cadence and entry cadence.
Brief stats here and here.
13 May 2011
Mostly Hill Sprints
A day late, pouring rain, and didn't quite have time to do the lot so had to finish on the trainer at home. A slightly imperfect training session! But I got it done at least.
Uphill sprints this week felt a little better than last week, and though I was supposed to do them 'on the five' I was actually getting back in 3-4 minutes - and given the rain, wind and cold, I wasn't hanging around for the 5 minutes to roll around!
i) 74/27.7 (?)
ii) 75/27.6 (30.0)
iii) 78/28.3 (30.3)
iv) 76/27.8 (29.3)
v) 75/25.7 (29.4)
So quite a consistent set of results, much more so than last week. The slight speed discrepancy on the last result is probably because, although strava reports cadence and speed for each second, there's bound to be some lag, and I'm taking figures from the point of highest cadence (since when I get to the mark, I stop pedalling hard, in part to make it easier to analyse afterwards) and speed continues to increase for a second or two afterwards. All of this was in 53x17.
The one downhill sprint I managed to fit in had a similar profile to last week:
Entry: 114/56.1, Max 123/58.1(59.0)
Because of the weather, however, it's hard to compare too precisely - I had a tailwind for the uphill sprints, and a headwind for the downhill sprint of a good 30km/hr or so, plus the rain and so on. Still, good to do. Then I got home and did 4 X 8s PG sprints (110):5 in an attempt to roughly replicate the downhill sprints. Even in 53x25 it was a bit difficult to hold 120RPM as an entry cadence without taking too much away from the sprint, so I tended to go with about 110 as a target. The 4 sprints in 53x17 gave max cadences of 142, 147, 140 and 140. Which, really, doesn't mean much, but it's something to record, anyway!
Overall I felt quite good with the training today, despite (because of?) the rain and wind and cold. fairly strong and fresh, head felt fairly screwed on properly, and I felt like I was doing something worthwhile. Which makes training much more enjoyable and aggressive!
Brief stats here and here.
Uphill sprints this week felt a little better than last week, and though I was supposed to do them 'on the five' I was actually getting back in 3-4 minutes - and given the rain, wind and cold, I wasn't hanging around for the 5 minutes to roll around!
i) 74/27.7 (?)
ii) 75/27.6 (30.0)
iii) 78/28.3 (30.3)
iv) 76/27.8 (29.3)
v) 75/25.7 (29.4)
So quite a consistent set of results, much more so than last week. The slight speed discrepancy on the last result is probably because, although strava reports cadence and speed for each second, there's bound to be some lag, and I'm taking figures from the point of highest cadence (since when I get to the mark, I stop pedalling hard, in part to make it easier to analyse afterwards) and speed continues to increase for a second or two afterwards. All of this was in 53x17.
The one downhill sprint I managed to fit in had a similar profile to last week:
Entry: 114/56.1, Max 123/58.1(59.0)
Because of the weather, however, it's hard to compare too precisely - I had a tailwind for the uphill sprints, and a headwind for the downhill sprint of a good 30km/hr or so, plus the rain and so on. Still, good to do. Then I got home and did 4 X 8s PG sprints (110):5 in an attempt to roughly replicate the downhill sprints. Even in 53x25 it was a bit difficult to hold 120RPM as an entry cadence without taking too much away from the sprint, so I tended to go with about 110 as a target. The 4 sprints in 53x17 gave max cadences of 142, 147, 140 and 140. Which, really, doesn't mean much, but it's something to record, anyway!
Overall I felt quite good with the training today, despite (because of?) the rain and wind and cold. fairly strong and fresh, head felt fairly screwed on properly, and I felt like I was doing something worthwhile. Which makes training much more enjoyable and aggressive!
Brief stats here and here.
05 May 2011
Hill Sprints
So today was the day to get out on the road and do some hill sprints - up hill and down dale! First task was to try to find the best spot to do these. I eventually settled on Diamond Creek Road, between St. Helena Road and the big roundabout, as it's long, wide, and has a fairly constant rate of gradient change, except for one rapid change from 4-5% to 8-9% which, though it must be climbed/descended, doesn't form part of the actual sprints.
After a bit of a warmup/orientation where I chose the markers for my sprints, I headed back uphill to the starting point of my first attempt. I shifted in to 53x17, came as close to a stop as I could, and started off, trying to concentrate on my form. Upon reaching my finishing marker, I looked down to discover I'd only travelled approximately 60 of the required 80 metres! So I tried to dig in for the remaining 20 and looked for another tree to mark the new finishing point. Fortunately there was a handy one at close enough to the right spot, so I filed that one away and continued on up the hill to my turnaround point - which is not ideal, as it's an extra 200m or so of 8-9% climbing which makes it impossible to get back for a 4-minute cycle.
My stats for the uphill sprints were (approx) 73/25.2km/hr, 70/27.6, 66/24.6 and 74/29.3, starting (I think!) R,L,L,L, all in 53x17, all seated, not out of the saddle.
Downhill sprints were a little smoother, though I changed gearing for the last two - from 53x13 to 53x14 because the cadence was a little low. In theory each should start at a cadence of 120, but that's a bit tricky! Sprinting from 120RPM for 8 seconds should presumably see some sort of an increase, but my 4 results were:
i) Entry 114/59.7, Max 121/64.6
ii) Entry 113/59.4, Max 121/61.9
iii) Entry 117/56.5, Max 124/59.2
iv) Entry 115/59.4, Max 124/63.3
The slope is still approximately -1% at the start of the sprint, so I wonder at the extent of the influence of the slope. Clearly the entry speed makes a big difference to the final speed, even though my cadence on entry was lower in the final attempt. Interestingly, though max cadence was slightly higher once I dropped down a gear, entry cadence wasn't significantly greater, suggesting that the limiter of spin speed was me, not the gear. Which is odd, considering that in the 'spin' on Tuesday I was maintaining 130+ for 10 seconds or so - though that was absolutely head down smashing myself, which I wouldn't do on the road since I like to see where I'm going then! I didn't notice any rocking of the hips though. At any rate, much work still to do.
Brief stats here.
After a bit of a warmup/orientation where I chose the markers for my sprints, I headed back uphill to the starting point of my first attempt. I shifted in to 53x17, came as close to a stop as I could, and started off, trying to concentrate on my form. Upon reaching my finishing marker, I looked down to discover I'd only travelled approximately 60 of the required 80 metres! So I tried to dig in for the remaining 20 and looked for another tree to mark the new finishing point. Fortunately there was a handy one at close enough to the right spot, so I filed that one away and continued on up the hill to my turnaround point - which is not ideal, as it's an extra 200m or so of 8-9% climbing which makes it impossible to get back for a 4-minute cycle.
My stats for the uphill sprints were (approx) 73/25.2km/hr, 70/27.6, 66/24.6 and 74/29.3, starting (I think!) R,L,L,L, all in 53x17, all seated, not out of the saddle.
Downhill sprints were a little smoother, though I changed gearing for the last two - from 53x13 to 53x14 because the cadence was a little low. In theory each should start at a cadence of 120, but that's a bit tricky! Sprinting from 120RPM for 8 seconds should presumably see some sort of an increase, but my 4 results were:
i) Entry 114/59.7, Max 121/64.6
ii) Entry 113/59.4, Max 121/61.9
iii) Entry 117/56.5, Max 124/59.2
iv) Entry 115/59.4, Max 124/63.3
The slope is still approximately -1% at the start of the sprint, so I wonder at the extent of the influence of the slope. Clearly the entry speed makes a big difference to the final speed, even though my cadence on entry was lower in the final attempt. Interestingly, though max cadence was slightly higher once I dropped down a gear, entry cadence wasn't significantly greater, suggesting that the limiter of spin speed was me, not the gear. Which is odd, considering that in the 'spin' on Tuesday I was maintaining 130+ for 10 seconds or so - though that was absolutely head down smashing myself, which I wouldn't do on the road since I like to see where I'm going then! I didn't notice any rocking of the hips though. At any rate, much work still to do.
Brief stats here.
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