Sunday, May 20, 2018

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed Avg. (mph): 19
Cadence (rpm): 72
Time Moving: 2:06:56
Time Total: 2:07:09
Work (kj): 1,026
Normal Power: 145
Average Power: 135
Max Power: 662
VI: 1.08
TSS: 134
IF: 
0.79

Goal:

Build Endurance

Ride Description:

Out and Back Spin at mostly endurance intensity. Still impressed and loving the Felt IA16 even with the lower end mechanical group. 

Weather:

Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 20oz. Water, Aminos, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 


Saturday, May 19, 2018

Short Saturday Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 50
Speed (mph): 17
Cadence (rpm): 68
Time Moving: 3:01:53
Time Total: 3:02:30
Work (kj): 1,139
Normal Power: 29
Average Power: 104
Max Power: 430
VI: 1.24
TSS: 151
IF: 0.70

Goal:

Just ride

Ride Description:

Out and Back Spin. Nothing special and kind of worn out from the work week. I had to skip several indoor sessions due to workload and travel. I guess I will never be a pro at this point with all these things that get in the way of training. As if...... 😀

Weather:

Temperature Start (F): 78
Temperature Finish (F): 78
Wind: Calm
Sky: Heavy clouds with threat of pop up storms.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 


Sunday, May 13, 2018

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed Avg. (mph): 18
Cadence (rpm): 70
Time Moving: 2:14:22
Time Total: 2:14:22
Work (kj): 943
Normal Power: 128
Average Power: 116
Max Power: 441
VI: 1.10
TSS: 109
IF: 0.70

Goal:

Build Endurance

Ride Description:

Out and Back Spin on tired legs

Weather:

Temperature Start (F): 89
Temperature Finish (F): 89
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 


Saturday, May 12, 2018

Brewery Solo 80

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed Avg. (mph): 18
Cadence (rpm): 73
Time Moving: 4:28:45
Time Total: 4:28:52
Work (kj): 1,990
Normal Power: 144
Average Power: 123
Max Power: 533
VI: 1.17
TSS: 278
IF: 0.78

Goal:

Build Endurance - hopefully

Ride Description:

It is always tough to decide to go on the usual solo training route or join my good friends for a different sort of route and have company. On one hand I wished I could have joined Neal and Gary for an Adairsville route, but being so far behind this year I thought it best to stay with the game plan. 

So the usual out and back it was and I feel and see a slight improvement in the data. The feel part was not feeling as rough in those last miles and holding decent speed. 

Weather:

Temperature Start (F): 68
Temperature Finish (F): 86
Wind: Calm to slight breeze
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #3 24oz. Water
GU gel at mile 20
Clif Bar at mile 45

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 


Sunday, May 6, 2018

Sunday Easy Spin

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 31.8
Speed (mph): 17.7
Cadence (rpm): 72
Time Moving: 1:47:17
Time Total: 1:48:50
Work (kj): 764
Normal Power: 132
Average Power: 117
Max Power: 505
VI: 1.13
TSS: 94
IF: 
0.72

Goal:

Build Endurance

Ride Description:

Easy spin due to sore legs from yesterday's ride. 

Weather:

Temperature Start (F): 78
Temperature Finish (F): 78
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:


Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 


Saturday, May 5, 2018

Brewery Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed (mph): 17.8
Cadence (rpm): 71
Time Moving: 4:30:17
Time Total: 4:30:39
Work (kj): 2,063
Normal Power: 147
Average Power: 127
Max Power: 465
VI: 1.16
TSS: 290
IF: 0.80

Goal:

Build Endurance

Ride Description:

Rolled out on my usual out and back route with hope of nudging endurance and I am well behind compared to this time last year where I had several solo 100 rides by this point and my overall endurance fitness was fairly high. Today's ride felt pretty good for a while and though I am doing better I still started to fade too early. "It is what it is" as they say and what happens when work, life and weather want your attention.

Weather:

Temperature Start (F): 64
Temperature Finish (F): 77
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, Aminos, Maltodextrin,
Bottle #2 10oz. Water, Aminos, Maltodextrin,
Bottle #3 6oz. Water
GU gel at mile 24
Clif Bar at mile 35

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Thursday, May 3, 2018

Bib and Short Repair - Tenacious Tape


I have quite a few bibs and shorts that have endured many hours over the years and are nearing the end of their service life. With the cost of so many that are near the end and not really desiring to purchase that many replacements I thought I would give fabric repair patch a try and see if I can extend the life of these shorts and bibs a little longer. All are showing only wear in the crotch at the seams so if a patch will hold and prolong the life of each pair this would be good for our budget. I should also note that these near retirement shorts and bibs with holes are only used in the privacy of indoor training

Looking at the options between iron on and adhesive patches I saw fairly good review of Tenacious Tape and I saw a decent YouTube review of an iron on option that I may try if the tape does not work out. The Tenacious Tape applied to training shorts yesterday held up well for a short indoor effort, but we will see how it holds going through washing and extended wear. It looks promising though. (hopefully I will remember to report an update later.)

Cutting to size is easy and the feel of the tape patch is similar to the material of an umbrella. It feels very durable. The difficulty I had was not having an extra hand since the Lycra was difficult to pull together and hold while aligning the tape and not letting the tape stick to itself. However, after a couple of seconds the tape was applied and then I spent a minute rubbing the tape on to make sure it was adhered as best possible. After the 60 minute training session the patch looked like it remained in place.

Because the tape on my application is at the pad I could not sense anything from the tape. Based on how the material feels I doubt it would cause any sort of performance issue if it were located anywhere on the shorts. 

Update 5/14/18
Unfortunately the tape is not as tenacious as I had hoped and following washing it basically peels off fairly easy. However, the Gorilla tape (like duct tape) might be the ticket for these indoor training shorts that are wearing out. The tape is far more adhesive. I will give it a try and see if it holds up through laundry.



Trimmed to size


Sunday, April 29, 2018

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.4
Speed Avg (mph): 19
Cadence (rpm): 70
Time Moving: 2:07:04
Time Total: 2:08:36
Work (kj): 1,070
Normal Power: 152
Average Power: 139
Max Power: 520
VI: 1.10
TSS: 147
IF: 
0.83

Goal:

Build Endurance and enjoy the weather while cycling

Ride Description:

The first five miles from the zero mile marker were heavy with multitudes finally enjoying warmer weather and no rain. Once I was a bit beyond the pace picked up and from there it was a nice cruise out to the twenty mile marker. A guy jumped on my wheel about mile 16 and gave me a nod of the head and thumbs up for the brisk pull. 

On the way back a couple of random guys tried to jump on my wheel, but I guess could not hold on. Back at the 4 mile marker it was getting heavy again so I had to slow at times for safety. It was kind of sad to end the day with just 40 miles since it was so nice out and because I missed yesterday due to travel.

Weather:

Temperature Start (F): 70
Temperature Finish (F): 78
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16