https://mjamontano.github.io/Cycling_Journey/, https://www.strava.com/athletes/140550450

Spin with Mike, Pampanga, Taguig (2026)

31/12/2025

I started vlogging my bike to work rides since September this year, and I can't wait to record for more this upcoming year. Yep, duathlon wannabe😅 sometimes I cycle, sometimes I run. Been strong this year, becoming stronger next year. On to the next! 😉

15/10/2025

Shout out to my newest followers! Excited to have you onboard! Ellene Cantero Cants, Elizabeth R. Mantong, Sh*tal Mane, সোনাবী চাঙমা, Uday Singh Rajput, Ybañez Arnel, Rocky Bagacina, মোঃরাব্বুল আল আমিন, Babylin Barog Valguna

゚

11/10/2025

Shout out to my newest followers! Excited to have you onboard! Ellene Cantero Cants, Elizabeth R. Mantong, Sh*tal Mane, সোনাবী চাঙমা, Uday Singh Rajput, Ybañez Arnel, Rocky Bagacina, মোঃরাব্বুল আল আমিন, Babylin Barog Valguna

゚

07/10/2025

𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝟕𝟒: 𝟐𝐧𝐝 𝐐𝐮𝐚𝐫𝐭𝐞𝐫 𝟐𝟎𝟐𝟒 𝐑𝐞𝐜𝐚𝐩👌
Good morning, Ka-Spinner! Stay safe and dry po wherever you are. Shout-out to everyone! 🤩 We are now done with the second quarter of 2024, and nagpapasalamat po ko sa patuloy na pagsubaybay niyo sakin. ☺️ We are now at 𝟐𝟖,𝟎𝟑𝟕 𝒗𝒊𝒆𝒘𝒔 𝒂𝒏𝒅 𝟏,𝟒𝟒𝟎 𝒇𝒐𝒍𝒍𝒐𝒘𝒔, yayyyy! 😍
Please see the below summary which covers my achievements from 𝑫𝒆𝒄𝒆𝒎𝒃𝒆𝒓 𝟐𝟎𝟐𝟑 - 𝑨𝒑𝒓𝒊𝒍 𝟐𝟎𝟐𝟒. What does the tags signifies?

𝟏𝒔𝒕 𝒀𝒆𝒍𝒍𝒐𝒘 (𝑮𝒆𝒏𝒆𝒓𝒂𝒍 𝑪𝒍𝒂𝒔𝒔𝒊𝒇𝒊𝒄𝒂𝒕𝒊𝒐𝒏) - for being first place in general areas other than the average speed and max altitude; aka "𝑶𝒗𝒆𝒓𝒂𝒍𝒍 𝑨𝒘𝒂𝒓𝒅"
𝟏𝒔𝒕 𝑮𝒓𝒆𝒆𝒏 (𝑺𝒑𝒆𝒆𝒅) - for being first place in terms of average speed maintained; aka "𝑺𝒑𝒓𝒊𝒏𝒕𝒆𝒓'𝒔 𝑨𝒘𝒂𝒓𝒅"
𝟏𝒔𝒕 𝑹𝒆𝒅 (𝑨𝒍𝒕𝒊𝒕𝒖𝒅𝒆) - for being first place in terms of max altitude reached; aka "𝑴𝒐𝒖𝒏𝒕𝒂𝒊𝒏 𝑲𝒊𝒏𝒈 𝑨𝒘𝒂𝒓𝒅"
𝟐𝒏𝒅 𝑷𝒍𝒂𝒄𝒆 𝑶𝒗𝒆𝒓𝒂𝒍𝒍 - for being second place in general areas
𝟑𝒓𝒅 𝑷𝒍𝒂𝒄𝒆 𝑶𝒗𝒆𝒓𝒂𝒍𝒍 - for being third place in general areas

Note: I used 𝐓𝐨𝐮𝐫 𝐝𝐞 𝐅𝐫𝐚𝐧𝐜𝐞 as an inspiration for the scoring, pero hindi nangangahulugan na eksakto yung system na ginamit ko. Ito ay base lamang sa aking pagkakaintindi.

As a beginner during this period, not bad for me to have these collective achievements. Patunay lang ito na, "𝑰𝑭 𝑰 𝒄𝒂𝒏 𝒃𝒆𝒂𝒕 𝒎𝒚𝒔𝒆𝒍𝒇 𝒚𝒆𝒔𝒕𝒆𝒓𝒅𝒂𝒚, 𝒕𝒉𝒆𝒏 𝑰 𝒘𝒊𝒍𝒍 𝒃𝒆 𝒔𝒕𝒓𝒐𝒏𝒈𝒆𝒓 𝒕𝒐𝒎𝒐𝒓𝒓𝒐𝒘." 💪💪💪
𝐊𝐮𝐧𝐠 𝐧𝐚𝐢𝐧𝐬𝐩𝐢𝐫𝐞 𝐤𝐢𝐭𝐚, 𝐬𝐚𝐦𝐚𝐡𝐚𝐧 𝐦𝐨 𝐤𝐨 𝐬𝐚 𝐬𝐮𝐬𝐮𝐧𝐨𝐝 𝐩𝐚𝐧𝐠 𝐞𝐩𝐢𝐬𝐨𝐝𝐞𝐬 𝐚𝐭 𝐬𝐚𝐦𝐚-𝐬𝐚𝐦𝐚 𝐭𝐚𝐲𝐨𝐧𝐠 𝐥𝐮𝐦𝐚𝐤𝐚𝐬!😎😎😎

06/10/2025

𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝟕𝟑: 𝐏𝐫𝐞𝐬𝐞𝐧𝐭𝐢𝐧𝐠 𝐭𝐡𝐞 𝐀𝐩𝐫𝐢𝐥 𝟐𝟎𝟐𝟒 𝐑𝐞𝐜𝐚𝐩 👌

Hope you like it! 🥰

Like, follow, and share para updated ka sa ating mga posts.

We are now a growing community with 𝟐𝟕,𝟗𝟖𝟖 𝒗𝒊𝒆𝒘𝒔 𝒂𝒏𝒅 𝟏,𝟒𝟒𝟏 𝒇𝒐𝒍𝒍𝒐𝒘𝒔, yayyyy!🤩

Salamat mga idolo, ride safe! 🫡

𝕊𝕦𝕞𝕞𝕒𝕣𝕪:
𝐓𝐨𝐭𝐚𝐥 # 𝐨𝐟 𝐑𝐢𝐝𝐞𝐬 - 56
𝐓𝐨𝐭𝐚𝐥 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐁𝐮𝐫𝐧𝐞𝐝 - 21380 kcal
𝐓𝐨𝐭𝐚𝐥 𝐃𝐢𝐬𝐭𝐚𝐧𝐜𝐞 - 487.64 km
𝐓𝐨𝐭𝐚𝐥 𝐃𝐮𝐫𝐚𝐭𝐢𝐨𝐧 - 17:41:39
𝐀𝐯𝐞𝐫𝐚𝐠𝐞 𝐒𝐩𝐞𝐞𝐝 - 14.60 kph
𝐀𝐯𝐞𝐫𝐚𝐠𝐞 𝐌𝐚𝐱 𝐀𝐥𝐭𝐢𝐭𝐮𝐝𝐞 - 119.45 m

ℝ𝕒𝕟𝕜𝕚𝕟𝕘𝕤:
𝟏𝐬𝐭 𝐘𝐞𝐥𝐥𝐨𝐰 (𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧): 37x
𝟏𝐬𝐭 𝐆𝐫𝐞𝐞𝐧 (𝐒𝐩𝐞𝐞𝐝): 23x
𝟏𝐬𝐭 𝐑𝐞𝐝 (𝐀𝐥𝐭𝐢𝐭𝐮𝐝𝐞): 26x
𝟐𝐧𝐝 𝐎𝐯𝐞𝐫𝐚𝐥𝐥: 90x
𝟑𝐫𝐝 𝐎𝐯𝐞𝐫𝐚𝐥𝐥: 63x

06/10/2025

𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝟕𝟐: 𝐒𝐩𝐢𝐧 𝐰𝐢𝐭𝐡 𝐌𝐢𝐤𝐞 𝟑𝐫𝐝 𝐌𝐨𝐧𝐭𝐡𝐬𝐚𝐫𝐲 😍

Good evening, Ka-Spinner! I just want to thank all of you guys who supported me up to this point. Our page is now 3-months old, yayyyy! 😍 Big shout out to you guys and thank you for the 𝟐𝟕,𝟗𝟏𝟗 𝒗𝒊𝒆𝒘𝒔 𝒂𝒏𝒅 𝟏,𝟒𝟒𝟑 𝒇𝒐𝒍𝒍𝒐𝒘𝒔! Cheers to more valuable content in future episodes!👌

To celebrate this achievement, I summarized the top 10 contents during my second month of content creation. 𝑫𝒂𝒈𝒉𝒂𝒏𝒈 𝒔𝒂𝒍𝒂𝒎𝒂𝒕 𝒔𝒂 𝒕𝒂𝒏𝒂𝒏 𝒏𝒊𝒏𝒚𝒐𝒏𝒈 𝒔𝒖𝒑𝒐𝒓𝒕𝒂! 𝑺𝒂 𝒑𝒂𝒈𝒔𝒖𝒃𝒂𝒚 𝒔𝒂 𝒂𝒌𝒐𝒏𝒈 𝒊𝒔𝒕𝒐𝒓𝒚𝒂 𝒈𝒊𝒌𝒂𝒏 𝒑𝒂 𝒍𝒂𝒏𝒈 𝒔𝒂 𝒂𝒌𝒐𝒏𝒈 𝒑𝒂𝒈𝒔𝒖𝒈𝒐𝒅 𝒉𝒂𝒏𝒈𝒕𝒐𝒅 𝒏𝒂𝒂𝒃𝒐𝒕 𝒌𝒐 𝒔𝒂 𝒌𝒂𝒓𝒐𝒏.

𝑳𝒆𝒕'𝒔 𝒌𝒆𝒆𝒑 𝒐𝒖𝒓 𝒄𝒐𝒎𝒎𝒖𝒏𝒊𝒕𝒚 𝒈𝒓𝒐𝒘𝒊𝒏𝒈! 🤩🤩🤩

04/10/2025

Shout out to my newest followers! Excited to have you onboard! Jason Goson Lastra, Md Saddam Hussein, Ignacio Marian, Henry Ramillano Siapno, Saddam Hussain's, Nene Inday Vlogs, Coy Bustillo, Bombom Vlogs, Kamangha Vids

゚

02/10/2025

𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝟕𝟏: 𝐏𝐥𝐚𝐲 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐆𝐫𝐚𝐩𝐡𝐬 𝐏𝐚𝐫𝐭 𝐗𝐈𝐈 🤯

In this journey, I'm not just the rider, I'm also the analyst. 🧐 And with the data collected from "𝑱𝒖𝒏𝒆 𝟐𝟑, 𝟐𝟎𝟐𝟒 - 𝑱𝒖𝒏𝒆 𝟐𝟔, 𝟐𝟎𝟐𝟒", below is the 𝐗𝐨𝐬𝐬/𝐒𝐭𝐫𝐚𝐯𝐚 𝐑𝐞𝐩𝐨𝐫𝐭 𝐒𝐮𝐦𝐦𝐚𝐫𝐲:

📊 ℍ𝕚𝕘𝕙-𝕃𝕖𝕧𝕖𝕝 𝕊𝕦𝕞𝕞𝕒𝕣𝕪
𝟏. 𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 (𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬, 𝐃𝐢𝐬𝐭𝐚𝐧𝐜𝐞, 𝐓𝐢𝐦𝐞, 𝐓𝐞𝐦𝐩𝐞𝐫𝐚𝐭𝐮𝐫𝐞)

𝑪𝒂𝒍𝒐𝒓𝒊𝒆𝒔 𝒃𝒖𝒓𝒏𝒆𝒅: Ranged 107–1583 kcal per session, totaling 2375 kcal across 4 rides.
𝑫𝒊𝒔𝒕𝒂𝒏𝒄𝒆: Rides varied from 4.01 km (short) to 65.6 km (longest), with an average of 21.4 km.
𝑴𝒐𝒗𝒊𝒏𝒈 𝒕𝒊𝒎𝒆: Ranged 16.2–216 minutes, average about 69 min per ride.
𝑻𝒆𝒎𝒑𝒆𝒓𝒂𝒕𝒖𝒓𝒆: Fairly consistent, 28–34 °C, typical hot/humid conditions.

👉 𝕊𝕦𝕘𝕘𝕖𝕤𝕥𝕤 𝕞𝕚𝕩𝕖𝕕 𝕚𝕟𝕥𝕖𝕟𝕤𝕚𝕥𝕪: one long ride with high calorie burn, but the rest were shorter/mid-range.

𝟐. 𝐒𝐩𝐞𝐞𝐝 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧

𝑨𝒗𝒆𝒓𝒂𝒈𝒆 𝒔𝒑𝒆𝒆𝒅: 14.9–22 kph, mean 18.3 kph.
𝑴𝒂𝒙 𝒔𝒑𝒆𝒆𝒅: 33.6–41.3 kph, showing bursts of effort.

👉 Indicates a steady endurance pace overall, with occasional sprints or downhill momentum.

𝟑. 𝐀𝐥𝐭𝐢𝐭𝐮𝐝𝐞 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧

𝑬𝒍𝒆𝒗𝒂𝒕𝒊𝒐𝒏 𝒈𝒂𝒊𝒏: Huge variation: 24 m (flat) to 443 m (hilly).
𝑨𝒗𝒆𝒓𝒂𝒈𝒆 𝒈𝒂𝒊𝒏: 146 m per ride, totaling 582 m.

👉 Shows a mix of flat and climbing rides, with one significant climbing session.

🚴 𝕂𝕖𝕪 𝕀𝕟𝕤𝕚𝕘𝕙𝕥𝕤

𝑪𝒐𝒏𝒔𝒊𝒔𝒕𝒆𝒏𝒄𝒚: 4 rides in 4 days — good frequency.
𝑽𝒂𝒓𝒊𝒆𝒕𝒚: Mix of flat vs hilly routes, short vs long rides.
𝑬𝒏𝒅𝒖𝒓𝒂𝒏𝒄𝒆 𝒓𝒊𝒅𝒆 (𝑱𝒖𝒏𝒆 𝟐𝟒/𝟐𝟓): Longest and hardest session (65.6 km, 1583 kcal, 443 m climb).
𝑺𝒑𝒆𝒆𝒅 𝒑𝒓𝒐𝒇𝒊𝒍𝒆: Moderate pace (18 kph avg) with decent max efforts (40+ kph).

📈 𝔸𝕣𝕖𝕒𝕤 𝕗𝕠𝕣 𝕀𝕞𝕡𝕣𝕠𝕧𝕖𝕞𝕖𝕟𝕥

𝐄𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 𝐯𝐬 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲 𝐁𝐚𝐥𝐚𝐧𝐜𝐞
One very long ride stands out, but the others are much shorter. Balancing mid-length rides (30–40 km) could smooth out training load.

𝐒𝐩𝐞𝐞𝐝 𝐃𝐞𝐯𝐞𝐥𝐨𝐩𝐦𝐞𝐧𝐭
Average speed sits below 20 kph. Intervals or tempo rides could raise sustained pace.

𝐂𝐥𝐢𝐦𝐛𝐢𝐧𝐠 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡
Only one climb-heavy ride. More consistent hill training could improve endurance and power.

𝐂𝐚𝐥𝐨𝐫𝐢𝐞 & 𝐃𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐃𝐢𝐬𝐭𝐫𝐢𝐛𝐮𝐭𝐢𝐨𝐧
Large calorie gap (107 vs 1583 kcal). Better structured progression (instead of extremes) could build stamina steadily.

𝐇𝐞𝐚𝐭 𝐀𝐝𝐚𝐩𝐭𝐚𝐭𝐢𝐨𝐧
All rides were in hot weather (28–34 °C). Hydration and pacing strategies should be prioritized.

✅ 𝕆𝕧𝕖𝕣𝕒𝕝𝕝: The data shows a strong endurance foundation with one peak ride, but there’s room to improve pacing consistency, climbing frequency, and structured mid-distance sessions to balance training load.

30/09/2025

𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝟕𝟎: 𝐏𝐥𝐚𝐲 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐆𝐫𝐚𝐩𝐡𝐬 𝐏𝐚𝐫𝐭 𝐗𝐈 🤯

In this journey, I'm not just the rider, I'm also the analyst. 🧐 And with the data collected from "𝑭𝒆𝒃𝒓𝒖𝒂𝒓𝒚 𝟕, 𝟐𝟎𝟐𝟒 - 𝑱𝒖𝒏𝒆 𝟐𝟒, 𝟐𝟎𝟐𝟒", below is the 𝐆𝐚𝐥𝐚𝐱𝐲 𝐖𝐚𝐭𝐜𝐡 𝟒 𝐑𝐞𝐩𝐨𝐫𝐭 𝐒𝐮𝐦𝐦𝐚𝐫𝐲:

📊 ℍ𝕚𝕘𝕙-𝕃𝕖𝕧𝕖𝕝 𝕊𝕦𝕞𝕞𝕒𝕣𝕪
𝟏. 𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 (𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞, 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬, 𝐃𝐢𝐬𝐭𝐚𝐧𝐜𝐞, 𝐃𝐮𝐫𝐚𝐭𝐢𝐨𝐧, 𝐖𝐞𝐚𝐭𝐡𝐞𝐫)

𝑯𝒆𝒂𝒓𝒕 𝑹𝒂𝒕𝒆:

Average: ~73 bpm (min 0, max 168).
Max peaks hit 187 bpm, showing intense sessions.
Occasional zero values likely represent data gaps, not true resting heart rate.

𝑪𝒂𝒍𝒐𝒓𝒊𝒆𝒔 𝑩𝒖𝒓𝒏𝒆𝒅:

Total: ~15,242 kcal across 31 tracked sessions.
Per session average: ~492 kcal → moderate calorie expenditure.

𝑫𝒊𝒔𝒕𝒂𝒏𝒄𝒆 & 𝑫𝒖𝒓𝒂𝒕𝒊𝒐𝒏:

Distance: ~12 km/session on average, with a total of 368 km.
Duration: ~65 min/session average (total ~2018 mins).
Suggests long, endurance-focused rides.

𝑾𝒆𝒂𝒕𝒉𝒆𝒓 𝑰𝒏𝒇𝒍𝒖𝒆𝒏𝒄𝒆:

Range: 0–36°C.
Warmer sessions (above 28°C average) may contribute to higher heart rate and perceived exertion.

𝟐. 𝐒𝐩𝐞𝐞𝐝 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 (𝐏𝐚𝐜𝐞 & 𝐒𝐩𝐞𝐞𝐝)

𝑨𝒗𝒆𝒓𝒂𝒈𝒆 𝑷𝒂𝒄𝒆: ~4:14 min/km (good for endurance cycling/running, depending on activity type).
𝑨𝒗𝒆𝒓𝒂𝒈𝒆 𝑺𝒑𝒆𝒆𝒅: ~18.3 kph; max speed peaked at 88.3 kph (likely downhill biking or GPS spike).
𝑪𝒐𝒏𝒔𝒊𝒔𝒕𝒆𝒏𝒄𝒚: Speeds stayed steady (~15–20 kph range) but pace had fluctuations, indicating varying effort or terrain.

𝟑. 𝐀𝐥𝐭𝐢𝐭𝐮𝐝𝐞 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 (𝐄𝐥𝐞𝐯𝐚𝐭𝐢𝐨𝐧, 𝐀𝐬𝐜𝐞𝐧𝐭, 𝐃𝐞𝐬𝐜𝐞𝐧𝐭)

𝑬𝒍𝒆𝒗𝒂𝒕𝒊𝒐𝒏 𝑮𝒂𝒊𝒏: Total ~1502 m (avg 48.5 m/session).
𝑯𝒊𝒈𝒉𝒆𝒔𝒕 𝑬𝒍𝒆𝒗𝒂𝒕𝒊𝒐𝒏: Peaked at 114 m — relatively low-altitude rides.
𝑳𝒐𝒘𝒆𝒔𝒕 𝑬𝒍𝒆𝒗𝒂𝒕𝒊𝒐𝒏: 0–49 m — mostly flatland.

𝑮𝒓𝒂𝒅𝒊𝒆𝒏𝒕𝒔:
Ascent gradient avg 0.276 km, descent avg 0.333 km.
Shows light-to-moderate climbing — not mountainous, but with rolling terrain.

✅ 𝕊𝕥𝕣𝕖𝕟𝕘𝕥𝕙𝕤

𝑪𝒐𝒏𝒔𝒊𝒔𝒕𝒆𝒏𝒄𝒚: 31 recorded sessions between Feb–Jun → regular training.
𝑺𝒐𝒍𝒊𝒅 𝑬𝒏𝒅𝒖𝒓𝒂𝒏𝒄𝒆: Sessions averaging ~65 minutes and ~12 km demonstrate commitment to steady aerobic activity.
𝑩𝒂𝒍𝒂𝒏𝒄𝒆𝒅 𝑬𝒇𝒇𝒐𝒓𝒕: Heart rate and calorie burn show a good mix of moderate and intense sessions.

⚠️ 𝔸𝕣𝕖𝕒𝕤 𝕗𝕠𝕣 𝕀𝕞𝕡𝕣𝕠𝕧𝕖𝕞𝕖𝕟𝕥

𝑯𝒆𝒂𝒓𝒕 𝑹𝒂𝒕𝒆 𝑴𝒐𝒏𝒊𝒕𝒐𝒓𝒊𝒏𝒈:
Zero values suggest gaps in tracking — ensure the watch is worn snugly for accurate HR data.
Training zones (aerobic vs. anaerobic) could be better optimized if reliable HR data is available.

𝑺𝒑𝒆𝒆𝒅 & 𝑷𝒂𝒄𝒆 𝑽𝒂𝒓𝒊𝒂𝒕𝒊𝒐𝒏:
Fluctuations hint at inconsistent pacing — structured intervals or steady-state rides could help improve endurance and speed stability.

𝑬𝒍𝒆𝒗𝒂𝒕𝒊𝒐𝒏 𝑾𝒐𝒓𝒌:
Most sessions are flat → adding hill training could build power and cardiovascular strength.

𝑬𝒏𝒗𝒊𝒓𝒐𝒏𝒎𝒆𝒏𝒕𝒂𝒍 𝑭𝒂𝒄𝒕𝒐𝒓𝒔:
Heat exposure (up to 36°C) may reduce performance and increase strain — plan hydration and ride times (e.g., mornings/evenings).

𝑷𝒓𝒐𝒈𝒓𝒆𝒔𝒔𝒊𝒐𝒏 𝑻𝒓𝒂𝒄𝒌𝒊𝒏𝒈:
Distance and duration increased slightly over time but could benefit from progressive overload planning (gradually increasing distance, pace, or elevation).

📌 ℕ𝕖𝕩𝕥 𝕊𝕥𝕖𝕡𝕤

•Use heart rate zones to structure training (easy rides, tempo, intervals).
•Add elevation-rich routes once/twice a week for climbing strength.
•Improve pacing consistency with targeted speed drills.
•Adjust session times for heat management.
•Set monthly progression goals (e.g., +10% distance or elevation).

30/09/2025

𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝟔𝟗: 𝐏𝐥𝐚𝐲 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐆𝐫𝐚𝐩𝐡𝐬 𝐏𝐚𝐫𝐭 𝐗 🤯

In this journey, I'm not just the rider, I'm also the analyst. 🧐 And with the data collected from "𝑫𝒆𝒄𝒆𝒎𝒃𝒆𝒓 𝟐𝟎, 𝟐𝟎𝟐𝟑 - 𝑱𝒖𝒏𝒆 𝟐𝟑, 𝟐𝟎𝟐𝟒", below is the 𝐂𝐨𝐦𝐛𝐢𝐤𝐞 𝐑𝐞𝐩𝐨𝐫𝐭 𝐒𝐮𝐦𝐦𝐚𝐫𝐲:

𝟏. 𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 (𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬, 𝐃𝐢𝐬𝐭𝐚𝐧𝐜𝐞, 𝐓𝐢𝐦𝐞)

𝑪𝒂𝒍𝒐𝒓𝒊𝒆𝒔 𝒃𝒖𝒓𝒏𝒆𝒅 (𝒌𝒄𝒂𝒍):

Range: 25 – 1887, mean ≈ 207
Total: 7879 across 38 rides
Trend: Highly variable, with occasional extreme spikes.

𝑫𝒊𝒔𝒕𝒂𝒏𝒄𝒆 (𝒎𝒊𝒍𝒆𝒔):

Range: 1.9 – 13.8, mean ≈ 2.86
Consistently short-to-medium rides, only a few longer efforts.

𝑻𝒊𝒎𝒆 (𝒎𝒊𝒏𝒖𝒕𝒆𝒔):

Range: 12.5 – 129, mean ≈ 27.4
Most rides are under 30 minutes, with some outliers above 2 hours.

⚡ 𝕆𝕓𝕤𝕖𝕣𝕧𝕒𝕥𝕚𝕠𝕟: Training volume is relatively low (average ride < 3 miles, ~27 min). Calories correlate with ride time and distance but with big fluctuations—likely due to mix of short rides and occasional long ones.

𝟐. 𝐒𝐩𝐞𝐞𝐝 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 (𝐀𝐯𝐞𝐫𝐚𝐠𝐞 𝐒𝐩𝐞𝐞𝐝 𝐦𝐩𝐡)

Range: 6.6 – 10.4 mph, mean ≈ 8.3 mph.
Trend: Fairly steady across all months with small variations.
No major improvement in average speed across the period, though a few spikes above 10 mph show potential.

⚡ 𝕆𝕓𝕤𝕖𝕣𝕧𝕒𝕥𝕚𝕠𝕟: Average speed is steady but not progressing significantly. Suggests endurance and pacing are more consistent than distance or time.

𝟑. 𝐀𝐥𝐭𝐢𝐭𝐮𝐝𝐞 𝐂𝐥𝐚𝐬𝐬𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 (𝐌𝐚𝐱 𝐀𝐥𝐭𝐢𝐭𝐮𝐝𝐞 𝐟𝐭)

Range: 170 – 1299 ft, mean ≈ 421 ft.
Total ascent accumulated: 16,003 ft across 38 rides.
Highly variable with some steep climbs but generally moderate elevation gains.

⚡ 𝕆𝕓𝕤𝕖𝕣𝕧𝕒𝕥𝕚𝕠𝕟: Many rides include some climbing, but not consistently high-altitude efforts. Outliers suggest occasional hill rides.

𝐇𝐢𝐠𝐡-𝐋𝐞𝐯𝐞𝐥 𝐒𝐮𝐦𝐦𝐚𝐫𝐲

𝑪𝒐𝒏𝒔𝒊𝒔𝒕𝒆𝒏𝒄𝒚: 38 total rides across 6 months ≈ ~1.5 rides/week → low frequency for strong performance gains.
𝑽𝒐𝒍𝒖𝒎𝒆: Average session is short (2.9 miles, 27 minutes), which limits calorie burn and endurance improvements.
𝑺𝒑𝒆𝒆𝒅: Stable but plateaued at ~8 mph, no clear upward trend.
𝑨𝒍𝒕𝒊𝒕𝒖𝒅𝒆: Some climbing days, but elevation gain is inconsistent.

𝐀𝐫𝐞𝐚𝐬 𝐟𝐨𝐫 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭

•Increase Ride Frequency & Volume
•Target at least 3–4 rides/week to build endurance.
•Gradually increase average distance from ~3 miles to 8–10 miles per ride.
•Structured Training for Speed
•Incorporate interval training (short bursts above 10 mph) to improve average speed.
•Track cadence and power (if available) for more precise progression.
•Endurance & Long Rides
•Include 1 longer ride (60–90 min) weekly to push beyond current limits.
•Helps improve calorie burn, stamina, and aerobic base.
•Climbing & Altitude Training
•Make climbs a more regular part of training instead of occasional spikes.
•This will improve leg strength and endurance for hilly terrains.
•Balanced Intensity
•Avoid very short, low-effort rides being the majority.
•Aim for a mix: short/high-intensity rides, medium endurance rides, and long slow distance rides.

✅ 𝕆𝕧𝕖𝕣𝕒𝕝𝕝:
You have a foundation of consistency, but rides are often short and speed is plateauing. By gradually increasing ride frequency, distance, and structured intensity, you’ll see noticeable improvements in fitness, endurance, and speed.

30/09/2025

𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝟔𝟖: 𝐐𝐮𝐨𝐭𝐞 𝟔 - "𝐋𝐞𝐭 𝐭𝐡𝐞 𝐫𝐡𝐲𝐭𝐡𝐦 𝐨𝐟 𝐭𝐡𝐞 𝐩𝐞𝐝𝐚𝐥𝐬 𝐛𝐞 𝐲𝐨𝐮𝐫 𝐬𝐨𝐮𝐧𝐝𝐭𝐫𝐚𝐜𝐤"👌

For some (including me), mas nagiging productive ako kapag may 𝒏𝒐𝒊𝒔𝒆 sa paligid. For me, it's better kapag nasa external yung noise, rather than inside (in my mind). It's like a magnet that declutters my mind mula sa iba't ibang isipin. That's what I'm feeling also when riding my bike. Each pedal stroke, each push and pull, each count of 1-2-1-2, it isn't just a movement - it's the beat that 𝒄𝒂𝒓𝒓𝒊𝒆𝒔 𝒚𝒐𝒖 𝒇𝒐𝒓𝒘𝒂𝒓𝒅. It's all about finding your 𝒇𝒍𝒐𝒘 - you need to know your own 𝒓𝒉𝒚𝒕𝒉𝒎, your own 𝒕𝒆𝒎𝒑𝒐, your own 𝒆𝒏𝒆𝒓𝒈𝒚 𝒂𝒍𝒍𝒐𝒄𝒂𝒕𝒊𝒐𝒏, and your 𝒇𝒐𝒄𝒖𝒔 - everything will follow. Natural na mahirapan sa umpisa because you are in the process of looking at your own pace, but once na makita mo na ito, it will be a piece of cake.

Same thing in real life, we do have our own 𝒏𝒂𝒕𝒖𝒓𝒂𝒍 𝒄𝒂𝒅𝒆𝒏𝒄𝒆 - work, rest, growth, setbacks, and victories. If you learn to embrace that rhythm, it can guide you like a 𝒑𝒆𝒓𝒔𝒐𝒏𝒂𝒍 𝒔𝒐𝒖𝒏𝒅𝒕𝒓𝒂𝒄𝒌. 𝐃𝐎 𝐍𝐎𝐓 𝐫𝐞𝐛𝐫𝐚𝐧𝐝, 𝐜𝐫𝐞𝐚𝐭𝐞 𝐚 𝐛𝐫𝐚𝐧𝐝 - 𝐚 𝐧𝐚𝐦𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟. Copying others is just a reference, but if you will adapt their pacing, you'll lose your own identity. You do have your own identity, you'll just need to figure it out.

Instead of forcing life to follow an 𝒂𝒓𝒕𝒊𝒇𝒊𝒄𝒊𝒂𝒍 𝒕𝒆𝒎𝒑𝒐 (external pressures, expectations, or noise), hanapin o yung sarili mong pace. Make things natural, and let your daily action create 𝒉𝒂𝒓𝒎𝒐𝒏𝒚 in your journey.

30/09/2025

🎉 I earned the emerging talent badge this week, recognising me for creating engaging content that sparks an interest among my fans!

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