I’ve always thought that Antarctica will be the most physically difficult expedition of all our 7 10DL expeditions. Until now I never had a structured way of thinking about how to measure “difficulty”. From a energy expenditure perspective, Antarctica will be the hardest. Here’s how I performed my calculations. 

1. The first step is to breakdown the activities of 10DL. The 10 Degrees Latitude is an expedition series that consists of 5 sports. Those being:

• Cycling 
• Open water swimming
• Kite assisted skiing cross country
• Hiking cross country
• Kayaking

2. The second step is to assume that calorie count is a proxy for “effort”. It’s possible to make a caloric estimate for each expedition assuming the athlete is 190 pounds and that each activity consumes a predictable amount of calories per hour at high exertion. Using this method we can figure out which of the 10DL expeditions is “hardest”, by virtue of the caloric expenditure required to complete it. The source for the calorie count information is here.

3. The third and last step is to type all this into Excel. The results show that the caloric expenditure ranges from the lowest of 57,500 calories in 10DL Australia to 138,000 calories in 10DL Antarctica. It’s not surprising that Antarctica is one of the hardest, and that calorie estimate doesn’t even take into the account the cold temperature, which will consume even more calories as our bodies try to keep warm. Below is the model I used.

The mental side of the “difficulty” equation is much more difficult to measure. I don’t have a measure for that.

Gianmarco Cilli, who operates Wilier US, was calmly pleased to tell us that the “Cento Uno” (101) will be the bike of Alessandro Ballan in 2009. This is a new frame from Wilier that represents the leading thinking in bicycle innovation today. We were impressed with what we saw.

According to Harry Ault of Wilier, “the frame has become quite a spectacle at this year’s Interbike.” We can see why, the curved top tube carries through to a continuous curve around the seatstays and the beefy chainstays. This is elegant and carries the stresses better. The 101 uses “46Ton” carbon, the world’s strongest, most resilient fiber.

The frame integrates several elements to create stiff parsimony and reduce weight.

• The rear triangle is now more fully integrated. Chainstays and seatstays are unified as a single (monocoque) unit. They are asymmetrical, with the drive side chainstay lowered to prevent chain slap. Instead of conventional joining of the chain and seatstays at a sharp angle, the angle has been “softened” to dampen and dissipate road surface impacts and vibrations. The drive side chainstay also has a textured alloy sleeve for protection.
• Taking the integration one step further, the 101 includes a new integrated bottom bracket shell. Bearings are now installed directly into the frame. This design does away with the need for externally-mounted bearing cups and integrates seamlessly with the most popular cranksets.

The Cento Uno is sold as a frame, fork and headset package for $4300. Six sizes from XS to XXL are available and the bike will come in 5 color schemes. 2 years of crash replacement are included with the frame.

Like I said, we were impressed.

The Wilier Cento Uno "101"

Interbike was a great success this year. For those of you who aren’t aware of the event, Interbike is the largest bicycle trade event in North America. It is one of the most important events of the year for retailers, manufacturers, and and other industry folks. Over 1,000 brands are represented and 85% of all business within the cycling industry happens over these three days.

We were there for a couple of reasons. Our first objective was to personally thank all of those who took a risk and supported us last year. We’ve built great relationships with each of our sponsors, and it was great to see them for the first time since returning from Europe.

Special thanks to:

• Wilier – Gianmarco
• Bellwether/Profile Design - Barry
• Gu – Holly
• Cadence – Matt/Mike
• Suunto – Martin

Our second objective was to foster new relationships for the future. We met some great people this year, and we’re really excited about the future. Stay tuned for new sponsor news.

The concept that we call “10 Degrees of Latitude” is one year old today. Hard to believe that one year ago Adam and I brainstormed this idea. The untold story about 10DL is that it was actually Adam’s wife (Amy Hazlett) who came up with the actual name. Adam came up with the idea to do the channel, I wrapped the bike ride around it, and Amy coined the 10 Degrees Latitude idea. My hat is off to Amy, and it’s also off for everyone that has helped us along the way. There are almost too many names to mention…

A rambunctious and awesome shout-out to a few special people:

• Maria from Best Western
• Matt from Cadence Cycling & Multisport
• Darren from Front of the Pack
• Kin-Joe at Vetta
• Barry at Bellwether and Profile Design 
• Greg at ZIPP
• Gianmarco at Wilier
• Martin at Suunto
• Holly at Gu Nutrition
• Rick at Barracuda
• LAS Helmets
• SRAM Components
• Karen at Bodyglide 

Another monstrous shout-out to the crew of 10DL Europe. Without whom we would have done nothing:

• Flora/Laura
• Amy/Joshua/Andrew
• Bob/Michelle
• Tricia/Eva

Looking forward to another great year of 10DL! (our brand is so popular now that it now has an acronym!)

Ride stats today

• 129 miles
• Fins to South Paris; completing 10 Degrees Latitude
• Our most gorgeous bike day yet, a suitable end to an amazing journey
• 0 sheep, 5 buguettes, 2 barets
• 2 huge smiles and cigars at the end

Our journey took us 14 days of biking and 1 day of swimming across the English Channel. This works out to be 1000 miles on bike and 25 miles in the water. It was gorgeous, stunning territory, and the good thing about traveling as we did was that we really got to enjoy the countryside, see the people and smell the smells (most were good).

We have so many people to thank. Our support crew made our adventure possible. Our bike crew (Flora and Bob), our swim crew (Tricia, Amy, Flora, Laura, Dave, Teresa, and the entire Ocean Breeze crew) and our home crew (Michelle, Andrew, Ava and Joshua) were awesome. Our Cadence Cycling coach Mike Kuehn was super supportive. Our sponsors are all amazing people. Everyone treated us so well through the entire journey.

Here are some parting pictures from our final days in Paris. We took our final pictures at the Arc de Triomphe. A fitting end to a stunning journey.

• Cambridge to Canterbury
• 80 miles
• Not much elevation gain
• Even fewer animals
• 20 mile an hour headwind
• 2 sore bums, 4 strong legs, 2 dirty bikes

Today was our last day on the saddle for a while. This last circuit brought us within distance of the gorgeous white cliffs of Dover. From here our swim across the English Channel will begin.

Another mechanical failure… My Speedplay pedal broke in the same exact spot that Adam’s broke. These Speedplay pedals are sure lightweight, but I think the company needs to work on reliability. It is unreasonable to assume riders will replace these $300 pedals every 800 miles. We are now both riding non-Speedplay pedals because there are ZERO local bike dealers that stock Speedplay. Boo.

A shout-out to Cadence Cycling & Multisport, especially Matt (founder), Woody (tech), Brady (coach), Luke (sales) and Mike (coach). These guys run shops in Philadelphia and NYC — and there are rumors of California expansion soon. They replace guesswork with science, and are definitely the Lexus of bike shops. Thank you guys!

1. Never Let Your Tread Wear Out: Replace your tires frequently. With fresher rubber, you’ll have fewer flats and also a better-handling bike.

2. Regularly Inspect Your Tires: Sometimes you’ll come back from a ride with small bits of glass or debris embedded in the outer casing. If you habitually clean this stuff off, it won’t have a chance to work through the tire.

3. Same Goes for Your Chain: Keep it clean and lubed and your bike will shift, and look, better. And if you replace your chain before it gets too worn out, you’ll save the expense of having to fix or replace pricier items like cassettes and chainrings, which suffer increased wear and tear from old chains.

4. Buy a Torque Wrench: Modern bike components are made of expensive materials like carbon and titanium and highly engineered to save weight. But that also means they can be damaged by overtightening. Manufacturers test their products and provide torque recommendations. Make sure you follow them.

5. Find a Good Local Bike Shop and Mechanic, and Be Loyal: The more familiar they become with your bike and your riding style, the more able they’ll be to keep everything working to your liking.

1. Bad bike fit
2. Poor nutrition regimen (racing and training)
3. Bought products based on price/brand.  Paid little attention to catering to my race needs.

Last but not least — pictures from our rest day in Nottingham. We visited the Nottingham Castle, and the local bike shop Freewheel where the head mechanic rebuilt Neal’s bottom bracket and tightened Adam’s rear cassette. Thanks guys!

• Leeds to Nottingham
• 75 miles
• 1800 feet climbed
• 1000 sheep. Some cows. 63 pigs.
• 2 nuclear reactors

Our route took us through Sherwood Forest, which was fun for me. It’s hard not to feel like a kid again riding through Sherwood Forest into Nottingham!

Today was a pretty nice day.  It’s a shame that as we come further south our surroundings are less desolate and the roadways are much more populated.  As a result, we spend more time concentrating and less time enjoying our environment.  Weather today was beautiful.  Winds were calm most of the day, and there was only a 15 minute patch of rain that we unintentionally but fortunately avoided on our lunch break.

To say these last 3 days have been tough would be an understatement.  Mentally, there were a lot of obstacles to overcome.  Physically the back-to-back-to-back days of punishing terrain and distance were difficult.  I can’t tell you how many times over the past several months, I’ve cursed the name of Mike Kuhn, our coach (another link) as I opened the dreaded email that laid out the workout for the day.  “Tell me again why I’m riding 6 hrs today  I just did 4 yesterday.”  Today it’s clear.  This guy isn’t just a sadist. He had a method to his madness.  It was good to finish this segment of the ride and still feel pretty strong (and injury free!)

Tomorrow we’ll rest up and take care of some minor aches and pains and then it’s on to Cambridge.

10% discount All gear except new bikes
15% discount Fitness diagnostics, conditioning programs, and bike fits

Cadence Cycling was founded in 2004 by a Penn graduate, so I think what they’re doing for Penn is pretty cool. I got my road bike at Cadence and it’s sweet. They are the Lexus of bike dealers. They are all about the science of athletics. Go check them out, on Saturday’s (I think) they have free in-house coffee and sweets.

Some marketing copy about these guys: Cadence Cycling & Multisport is not a bike shop. Sure, the world’s most exclusive bike frames line the floor. But world-renowned coaches also train all levels of cyclists and triathletes on state-of-the-art CompuTrainers and Endless Pools®. And athletes with visions of Kona or the Tour undergo VO2 Max and lactate threshold tests. When you walk in, we’re not trying to sell you a bike. We’d rather talk to you about your goals and how we can help you achieve them. Whether that means a new Italian frame, a specialized fitting of your current bike, an individualized coaching program, an on-site strength and conditioning program or one of our other unique services, Cadence will help you evolve as an athlete.

Here’s the discount coupon…

Adam is driving cross-country to Denver on his way to his new home in Denver. He rode today too, in Ohio.

[Special section for history nerds] Valley Forge was the site where General Washington stationed 12,000 soldiers during the winter of 1777. The Confederates had already captured Philadelphia and the soldiers were there to protect the rest of Pennsylvania. The winter of 1777 was reportedly wicked cold, and 2,000 soldiers died of exposure and pneumonia that winter. The park service lets the fields grow fallow so we can imagine all the tents and the thousands of men who were stationed there. Seeing it now is beautiful, but I’m guessing (based on the number of deaths) that back then it probably was a real crummy place to be.

For our training here in Philadelphia these bikes have been seeing a lot more action now that the weather is sunny and warm. The river in the background is the same river that we swim.

[UPDATE] Friday April 25, At day break today we took the bikes out for a 50-mile ride. On the way back we watched a guy get struck by a car on his Kuota carbon. The guy’s shoulder and his anodized Fulcrum wheelset bore the brunt of the impact. We helped him collect his stuff and check his wheel. He was OK and biked away from the accident. Close call that one.

Historically, Vetta has been a big player in commuter-level cycling computers. The V100 HR is a great leap into the world of serious athletes. It is feature rich enough to satisfy your every want and need, yet ease-of-use makes it a fantastic piece of equipment for the weekend warrior.

So lets take a look at the features and how well it works

First Look: Right out of the box I was impressed. Construction quality was solid. It felt substantial and well made as did the accessories. A flip through the manual suggested a very feature-rich device.

Installation was a breeze: Both the speed and cadence transmitters are small and sleek. I also like the fact that cadence is wireless

Put it to the test: One of the most common complaints about the V100 is battery life. The issue is a technical one that’s caused by the unit not turning off when you are done riding. I spoke with Vetta and they assured me that the culprit software issues were fixed early on, but the reputation has stayed out there. So obviously I’ve paid careful attention to this after each ride. To date I haven’t had a bit of trouble with this. At least in my unit, it seems the problem has been fixed.

I’ve had the V100 for several months now and it works great. The heart rate monitor and the cadence have worked perfectly. I love the screen. It’s compact yet it contains a ton of information. The three button-interface is very easy to navigate through at speed. Speed and distance accuracy is nearly perfect. Battery life has not been an issue.

A positive review, with 3 gripes:

• The first is a gripe I have with 95% of the computers on the market so I can’t fault Vetta alone for this. The wireless speed transmitter is not powerful enough to work from the rear wheel. This forces you to install it on the front wheel and therefore becomes useless on an indoor trainer. (Note: the V110 solves this!)
• The manual makes a valiant attempt to be thorough, and in fact, it is thorough. The problem is that it isn’t completely clear. Maybe it’s just me, but it reads as if it was written in a different language and simply copied into some freeware translator software. Another issue is that it doesn’t read smoothly. I was trying to learn how to use the different features and screen modes. I had to read through pages several times to understand certain details. One example – they spend some time discussing the IDS and STP screen mode, but they don’t reveal what IDS and STP stand for until 4 pages letter. (it’s Intermediate Distance and Stopwatch btw).
• Occasionally (maybe 3-4 times) the unit fails to turn on for some reason. I turn the wheel and nothing happens. I press the button on the transmitter. Still nothing. The first time this happened I spent about an hour trying to figure out the problem. I was 30 seconds from throwing the thing away. I took the battery out of the head unit, reinstalled it and it worked perfectly. The next time this happened, I went straight to the battery and fixed the problem right away. This only happens when starting the unit. Once I’m riding, I’ve never had any issues with losing signal. Odd.

Conclusion: The V100HR is a great computer for both serious athletes as well as the weekend warrior. It’s easy to install and easy to use. It has tons of features that work together seamlessly. In my experience it has debunked it’s critics and has been a dependable cyclocomputer.

Everyone wants a healthy lifestyle. There are new trends that help a healthy lifestyle fit into our day-to-day. I put together a list of what I think are THE leading-edge fitness trends; and just for fun I put them to the ABCs. I am involved in most of these trends, but not all (there are 7 that I’m not involved in). I will let you all postulate in the comments which of the ABCs I do not do.

A for Adventure races – like 10 Degrees!
B for Balance training (taichi, yoga and pilates)
C for Creatine
D for Dry-land training for swimmers, or the reverse
E for Eating breakfast – eating early makes you thin at night
F for Fixed-gear bicycles – brakes are for flakes
G for Google map your next run
H for Halfsizes – restaurant portions are twice the FDA recommendation
I for Intense workouts trumping long workouts
J for Juice bars
K for Ketone breath avoidance
L for Lactive threshold (LT) training
M for Mind/body exercise (yoga, tai chi, and qigong)
N for Navy Seal bootcamp-style training
O for Online videoconferencing allows group training at home
P for Power meters for bikes
Q for Quest-based adventures (7 Summits, et al)
R for Recovery drinks
S for Stability balls
T for Thule roof racks to bring your kit with you
U for Underwater MP3 players for swimming/surfing
V for Video analysis packages for bike fits like Dartfish
W for Wrist computers to track workouts
X for Xtreme sports
Y for Yoga
Z for Zucchini

We’ve sang the praises of Cadence Cycling many times before, but in my mind the one thing that sets them apart more than any other retailer I’ve ever come in contact with, is their coaching staff. They have the most impressive collection of brain power and coaching prowess you could imagine. Yet their packages can be dumbed down for a couple of amateurs like us. They do it all, from newbies to pros, and they do it all very well. They get attention/press based on the pro cyclists and triathletes they coach, but it’s much more important to me for them to be able to turn a weekend warrior into a stronger competitor. I found it very convenient that we were located in Philly and have access to this place, but as it turns out, you can establish a coaching relationship and participate in training sessions from anywhere in the world. In early 2008 Cadence will be launching Cadence.tv. It is a completely interactive online training system that allows you to be a part of professionally-coached training sessions either live or On-Demand. If it rolls out as described it could be an awesome training tool. We’re signing up right away, and we will pass on our reviews as soon as possible with the good the bad and the ugly.

We’re really excited that Mike was willing to clear room in his schedule for us. He has an impressive professional resume and has competed and won at the top levels of road racing, mountain bike racing and cyclo-cross. Most important to us is his ability to transfer his knowledge and experience to make us better. He’s done it before, and we’re hoping he can do it again. He’s turned rookies into seasoned vets. He’s turned amateurs into pros, and he’s turned pros into champions. Seriously. We’re stoked.

We’re excited to announce a great commitment of support from a cycling industry heavyweight. Profile Design has jumped on board and we couldn’t be happier. Even if you only have a cursory knowledge of the cycling industry, you no doubt have seen Profile Design products in action. They truly hold a dominant market position in almost every product area they touch. They put extensive efforts behind product development, and craft some of the most light-weight aerodynamic components you can put on your bike.

I had a few conversations with the fine people at Profile Design throughout the summer, and finally had the opportunity to meet with them face-to-face during the Interbike show. I was very impressed with their professionalism and the attention to detail they put into the most minuscule aspects of their components. They have a first rate organization, and so for me it was clear that this was the type of company that I wanted 10 Degrees of Latitude to be associated with. They felt the same way, and the relationship was formed. I look forward to reviewing a lot of their product offerings and giving you the straight scoop on the good the bad and the ugly.

It’s all lined up and we couldn’t be happier. Thank you all for your feedback and anecdotes relating your experience with your pilots. The one thing we learned from all of you is that all of the pilots are great. We did not get a single negative story about a pilot. Even those of you who had unsuccessful attempts, had nothing but the best to say about your pilot.

For our readers not familiar with this segment of the universe, the Channel piloting world is very small. There is only a handful of folks that do this, and they’ve been doing it forever. A couple of them are 2nd generation pilots. It’s an everybody-knows-everybody community, and most of them have close personal friendships with those they have taken across the Channel. The pilot also serves as a motivator and a coach. They know how to keep a swimmer motivated for 14 hours of pain and cold. They now how to manage nutrition, and they know how to spot and prevent hypothermia. They try to help alleviate all of the external factors that can affect the crossing. Now all you have to do is swim!

So here’s what we got…

Adam: Dave Whyte (Ocean Breeze)

Neal: Chris Osmond (Seafarer)

Our swim dates are 7 – 19 July. This block now gives us a target to start the first cycling leg of the expedition in the last part of June.

Here is one particular email that stood out to us from a well-seasoned open-water swimmer. It was so good we had to post it for every one to benefit. It’s well worth your time to read it to the end.

Email Excerpt.

***********************************************************************
ADAM & NEAL –
Fascinating project! I’m sure you’re having a blast coordinating your efforts and travel plans. You’ve certainly captured my imagination with all the possibilities….

Here’s one swimmer’s thought about escort pilots in the English Channel: IT BARELY MATTERS WHO YOU CHOOSE.

ANY of the certified English Channel pilots will steer you across. You could swim it a dozen times, under each one of them, and discover the
success of your crossing relies… upon you.

It’s up to you to be the successful swimmer. If you’ve trained properly, acclimated to cold water, learned to consume enough fuel while treading water, learned how to keep that fuel in your stomach while floating in a horizontal position, and built your open water endurance, you’ll be able to swim the English Channel. No matter which certified pilot you select. In fact, they’ll be thrilled to have 2 swimmers who’ve done the arduous — but necessary — training. Their job becomes relatively simple: Pick the right day and guide the swimmer from point A to B.

Therefore a “successful swim” relies 100% on the swimmer’s shoulders. Literally and figuratively. Likewise, a swimmer who doesn’t make it must take a look in the mirror. There is NO ONE else to blame.

Your pilot’s fee goes toward their knowledge of negotiating the currents and choosing the proper day to make an attempt. The tidal currents are strong, but your pilot will account for this as s/he guides you. Again, any of the dozen English Channel pilots are fully capable. They are well-trained and experienced in handling swimmers in the open water. With negotiating the shipping lanes. And knowing when to “pull” a swimmer.

Swimmers don’t make it across for 5 reasons. Illness (nausea), Injury (shoulder – cramps), Hypothermia (core body temp drops leading to
confusion), Exhaustion, and a collapse of mental fortitute. In other words, THEY QUIT.

***
I encourage you to pursue your dreams. I think they’re magnificent. So place that deposit with one of the Dover pilots – NOW. Actually you’ll need two pilots for two swimmers. Or one pilot escorting you on separate days. Then, for the next 6 months, don’t think about your pilot(s) — not even once.

Instead, focus on these 5 marathon swim training essentials. I trust you know how to train for a multi-day 1200-mile cycle… I am clueless
there. But I know a few things about how to prepare for a long swim:

PACE– It’s imperative you swim your first mile at the same speed as your final mile. Your pilot steers based upon a steady pace. If it deteriorates, so does your chance at success. Like a triathlon, your goal is to conserve your energy! The currents near France are the worst. You’ll need to muster even more effort to succeed in those final miles. MANY swimmers don’t and fail.

COLD– Hypothermia is a very serious issue in the English Channel and official crossings are without a wetsuit. It is REQUIRED you swim non-stop for at least 6 hours in 60-degree water well in advance of your attempt. There is no skipping this “test swim”. It is for your safety!
Some marathon swimmers “grow” additional layers of insulation by over-eating. This could become a challenge, considering you’re training
for a long-distance cycle and marathon swim. Still, try to carry as much excess weight as you can tolerate. Skinny swimmers usually don’t make it, unless they’re super-fast. To avoid hypothermia, you’ll need to train months in frigid waters. Eventually, your body acclimates and protects against painful & potentially deadly drops in core body temperatures. The warmest the Channel becomes is 64 degrees (Late August). The cold days are 58 degrees (early July & October).

FUEL– Marathon swimming brings a unique challenge for fueling. Not only are you tossed on the waves but a swimmer’s body position causes your stomach & mouth to be on the same horizontal plane. It’s very simple for the fuels you pour “down” your mouth to travel back the WRONG direction. Vomiting is commonplace. Therefore, your fuel must taste decent both directions. Find an endurance fuel drink. Train on it as if your life depended upon it. Like a triathlon, an English Channel swim is as much an eating competition as an athletic event.

FEED– Different category of the same problem. Swimmers can’t touch the boat and supporters can’t touch the swimmers. So FEEDING becomes a unique problem to marathon swimming. How will your support team deliver your fuel from the boat to water level? Some use rope tied around a bottle. Others use a basket attached to a pole. I have used a fishing pole. My liter bottle, half-filled with fuel, is lowered to water level. As I chug and drift with the currents, the fishing line is free to unfurl. As soon as I finish, I drop my Nalgene bottle in the water and my support member reels her in. Like any endurance event, quickly feeding is essential. The currents are not working in your favor in the English Channel. Every minute wasted while feeding is another 100+ meters of swimming. Over the course of a dozen hours, this becomes a serious disadvantage.

TRAIN– Nearly 1000 swimmers have crossed the English Channel. I suspect they’ve done it 1000 different ways. Find your path. Tailor your days, weeks, months to your school schedule and lifestyle. Make and KEEP your priorities. I am a proponent of swimming the “Channel distance” every single week. I suggest 40,000 meters. In addition, once a month, you’ll want to choose one day to swim non-stop an increasing distance. Starting this month, until a few weeks before your scheduled crossing. Make that final training swim at least 16-miles
straight. Ideally, under similar conditions: cold, open water, escort boat with fuel and feeding device. We’re in November, and I’m guessing you’ll swim July 2008. That requires 4-miles non-stop this month, 6 miles in Dec, 8 in January, 10 Feb, 12 March, 14 April, 16 miles in May. June you’ve started your cycling challenge. July cross the Channel!

Does your February 10-mile training swim become your REQUIRED “test swim”? That’s a brilliant way to double-dip. IF you spend at least 6 hours in 60-degree water. I cannot stress enough: This REQUIRED test swim is for your safety. Hypothermia is likely in the English Channel. Do not discount its effect. It is potentially deadly.

I hope this helps. You’re asking the right questions. You’re obviously smart enough and strong enough to surmount the challenge you’ve laid before you.
**********************************************************************************

—

Speed = a measure of the velocity of the bike, measured in mph or kph. Speed is not a good measure of exertion or intensity while cycling because it is greatly affected by opposing forces such as wind, grade, road surface, drafting, gravity (body & bike weight), aerodynamic profile and friction (drivetrain efficiency) as well as power. It is important to remember though, that races are won by the fastest rider, not the rider with the most power. Speed = Power – Opposing Forces (aerodynamic, gravity, rolling resistance) so in the end a rider must optimize this equation by increasing power and decreasing opposing forces as much as possible to produce maximum speed.

Intensity Factor (IF) = the normalized power for a ride with respect to the functional threshold of the rider = NP/FT. Therefore an effort at 100% of threshold should equal an IF of 1.0. If the rider has an IF of over 1.05 for over an hour, their functional threshold may have increased since the last test (or their power meter needs to be calibrated)

Functional Threshold (FT) = the maximum power a rider can produce for a period of 60 minutes. This can be estimated by completing a 60 minute time trial, a 60 minute “race-type effort” with a high normalized power (commonly a difficult criterium or fast group ride), by taking 95% of the power produced in a 20 minute time trial, 90% of the power produced in an 8 minute time trial or by completing a lactate threshold test in the lab.

Normalized Power (NP) = calculated power over a given duration that better takes into account non-steady state efforts. Average power will decrease if there are significant recovery periods during warmup, cooldown or in between efforts but the stress of the ride does not necessarily decrease (think of driving a car… you can average under the speed limit but it doesn’t mean you won’t get a ticket). Therefore, average power is not a good measure of exertion for non steady state efforts such as races, hilly rides and many group rides. Normalized power should reflect the actual intensity of the effort. It is calculated by taking a 30 second rolling average of the power values, taking these values to the 4th power, averaging these values and taking the 4th route of this number. Therefore, when the power spikes very high, these spikes will be given exponential weighting. For example, a criterium may produce an average power of only 160 watts (due to the regular periods of coasting) but the same race might yield a normalized power of 280 watts (due to the many accelerations). Though normalized power is a very good measure of true exertion, because NP works on a 30 second rolling average, rides with power spikes of less than 30 seconds may not be weighted as highly as expected and likewise other rides that contain maximal efforts of 30-60 seconds may be weighted more highly than expected.

Wowza, Adam and I met a lot of people on Friday at the Interbike Trade Show in Las Vegas. We flew there just for the show. I know it is Vegas, but for us there was no gambling, no booze, and no women (besides the occasional “booth model”). There was lots and lots of talking about our expedition called 10 Degrees of Latitude.

We talked to so many people and got so much great feedback and support… that we thought we’d give shoutouts to our best friends from the show.

Bellwether – one big shoutout to our friend Barry who makes the technical clothes that will keep us warm in wet wet Scotland
Cadence Cycle – shoutout to Matt, def the best shop for training and gear on the eastern sea board
Tyr – swim gear for the Channel (and complimentary jelly beans) from Ryan
Fizik – shout out to Brett for talking to us about his amazing saddles
Gu – shout out to Holly who recently joined Gu from Muddy Buddy
Cervelo – entreprenerial company. Nice booth with a wind tunnel and everything, thanks Betsy, Chris and Tom!
Velovie – thank Homayoon! You told us about how you founded this company and what it takes to win in this industry
Specialized – thanks for setting us up with badges Vince!
Rolf – best quote of the show. I say, “Hi I’m Neal”. He says, “Hi I’m Rolf”. I say, “Like Rolf of Rolf”. He says, “Uhm, yes!”.
Slime – shout out to our main-girl Jamie who talked to us about Wharton
Campagnolo – special thanks to Brian for meeting with us after closing hours to talk about his amazing componentry
Wilier – shout out to Gianmarco who lives a few blocks from both Adam and I, let’s get a beer sometime soon
Speedplay – hello to Andy, one of the first companies to give us advice and help us along
Orbea – thanks Steve
BMC – definitely the most physically imposing (and nicest) national sales rep we met.
Powerbar – shout out to Mike McQueeney and the Powerbar team for being so cool and storing our luggage in their booth
Ochsner – hello to Russel and Rudy. Definitely the best training software we saw all show
An extra special  note to Tom Shinkle and Reghan Denny, my uncle and cousin, for the best advice ever!