Activity: road cycling
Location: DC to Great Falls/Avenel, MD
Distance: 36.9 mi. (occasionally hilly)
Duration: 2:16
Weather: sunny, 85 degrees
Max HR (bursts): 180 (beats in 10 seconds x 6)
Avg HR: 160
Type: aerobic

Nick’s Tuesday evening Potomac Pedalers ride was a good one. It was hot, but not as humid as it’s been for the past few days. I rode a solid “BB” pace, averaging 16.3 mph for the whole ride. I even pulled lead up the steepest hill on the ride, which was really cool. And going downhill, I really upped the pace (top speed of 36.4 mph while approaching Old Angler’s Inn – whee!). I also adjusted my cadence a little today, ramping it down to about 90 rpm (my usual is around 100), and I think it helped. I’m definitely getting in better shape, though I could stand to lose a little more “IT fat” around the middle (though it’s defnitely burning off).