Hard Candy

Question:  what do you do when the weather is wet, snowy, and cold and you have a 24 hour race coming up?  The correct answer is of course get outta town, head south for warmer climes.  I've been doing that for 2 years, but not this year.  I was  getting soft on that program.  The alternate answer is to dip into the candy jar...

Although I am more patient than I used to be...power has still been a bit slow to return for my liking, so I've been on the drillin' and chillin' plan the past week.  It's been an eye-popping week of relentless intensity - and an associated power increase that is beyond my expectations. 

What has the program been like?  Lots of time at VO2max power with short rests, and lots of time at about 85% VO2max (longer ints) and short rests.  The inspiration for the workouts is courtesy of Michael Ross' book.  He really nails protocols on determining optimal intensity and duration for HIT interval work wrt studies on which I've been basing my HIT workouts for 3 years already.  Great book, it really resonates and I recommend it highly.  Slow base fans eat your heart out.

Ah, heck...don't get me wrong - this is my preferred plan.  Sometimes ya gotta make do.

This weekend has been a study in light building.  I've considered the LED permutations from a lot of angles and have settled on building 3 x 4 Cree LED units.  With more LEDs, I can run them at lower currents, get better runtimes for a comparable light output to a system with fewer LEDs, and incur a very small weight penalty for additional LEDs - about 20g/LED added.  Look for the guy with a big ol' bar of blinding light on his head at OP and that'll be me ;)

For the tech heads, here is some beta on the design considerations.

This plot shows the general performance characterstics for a Cree P3 based Quad light.  Most relevant details are in the chart; the one left out is the driver.  I'm using a bFlex from http://taskled.com.  The bFlex offers a dizzying array of setup options, drive currents (brightness settings), low battery warnings etc, etc.

This one illustrates why I chose to go with 4 rather than 3 (sorry for the bass-ackwards chart...doh!).  The drop down green lines, for example, show that at 450 lumens the triple gets about 7.5 hours runtime while the quad gets almost 9 hours. 

Dinotte has a super bright LED system in the works for about $500.  Early reports are very good.  I'll have 3 systems that are a bit brighter for about the same price, but they won't look as dope as Dinottes.  Who cares in the dark though?

Don't leave home without booties and ear protection!  -10F this am, yowza!

Published Monday, January 15, 2007 9:11 AM by Dave


# @ Monday, January 15, 2007 10:46 AM

Nice recovery Dave.

"Slow base fans eat your heart out."

Are you talkin' to me?

A slow hike in the cold yesterday, couch on Saturday, L.A. on business for a week in a high-rise basement including weekends. So maybe I should cut out the ice cream, cheese, wine and whiskey if I'm not burning calories.

My traditional winter break. Personally I like the refreshing change of pace; a little skiing, a little hiking, a little bit 'o nothin'. You crackheads can kick my butt later :-)

Pilates here I come!

Ed E


# @ Monday, January 15, 2007 11:07 AM

Ross has some really good stuff - and being an M.D. helps his credibility. Picked up that book about a year ago, and Jeni is going to follow his program this year. We'll see the results in August. ;-)

-10F....yikes! I thought the 20F ride was brutal yesterday.


# @ Monday, January 15, 2007 11:48 AM

I ordered the Ross book the last time you mentioned it, and the usually speedy Amazon is actually slower than usual. But it is in transit and I look forward to getting it. So in summary, I have no useful comments to your blog entry. But I am reading. What's your CTL today?


# @ Monday, January 15, 2007 4:31 PM

Can't wait to see your next round of lights....

I was gonna crew for Chris at 24 OP but an offer to get my but down to TX for a 100k was too temping =)

Batteries are charging for the light alex built me can't wait to try this eve...


# @ Tuesday, January 16, 2007 4:51 AM

LOL Ed. You are taking slow base to extremes ;)

Matt - It'll be interesting to see how Jeni does. I think Ross' stuff is good for only small parts of an enduro program. Hit me by email if you want more than that...

Norm - CTL has been between 85 and 90 for about 10 days now. Seems pretty low, but it's a lot higher than the low of 57 in December.

Dave - bummer you won't be at OP! You'd get to see the orbital moon blasters firsthand...


# @ Tuesday, January 16, 2007 8:16 AM

Dave, I love reading about your latest light creations. I think the 4 LEDs give you a lot of flexibility and plenty of brightness. My fav light right now is the Lupine Wilma 4...I have zero light-building skillz.

dave byers