Saturday, December 12, 2009

120 Replay

The Ride: This may have one of the first weekend where most of the group was not thrilled to ride outside including me, but I had another objective as well and that was a return to do another 2 hour effort on the trainer. I slept a little later than usual and got a late start to my morning rituals. I downed 2 cups of cooked oats, did my prayer and bible study time, reflected on the blessings and overcoming some tough job stress lately and then prepped myself in some of my better summer cycling gear. Mainly because of the clothe's technical abilities and the Desoto "400 mile" pad/compression shorts are the best shorts I have ever had. I wanted no excuses because to sit on that trainer and maintain good effort and stay focused one needs to be as comfortable in what will become 120 minutes of discomfort. I broke up the 120 minutes into 20 minute intervals and had a small rest between each. At the 60 minute mark I stopped a little longer to eat a much needed 2 oz of Cliff Bar, drink some water and take a rest room break, but was back at it fairly promptly.

As a recreational cyclist, I know my power numbers presented below are well below CAT level racers, but I felt an improvement over last weekend's effort and the numbers reflect it. Pushing the fluid trainer is much harder than cycling outdoors so I know that if I can improve here I will be improved out there. Last weekend I fell apart in the last 60 minutes, but this weekend I sustained better numbers. Another factor is remaining focused. I used high intensity songs to drive the beat, but if I looked up at a movie on the flat screen that brief loss of focus would cause a big drop in power output. The focus part along with the discomforting feeling of sustaining a certain power zone is a tough task, but I really hope this coming spring there will be a payoff.

Last winter I played the part of die hard cyclist by being out in the worst of weather conditions. Perhaps to prove that I am just as tough as anyone and can endure a lot, but my focus is shifting now. I know I can endure cold weather and have some good technical clothing to endure bad conditions, but when you go through all of that and then upload your data and it turns out to be a short ride in the L2 zone you wonder is it worth it. I may mix it up since I do a lot of indoor training through the week and try to get out and cycle on the weekends, but this 2 hours of pushing the trainer is pretty amazing as well. Besides enduring 120 minutes on the trainer is just about as tough as enduring a bitterly cold ride.

Solo: Indoor training at home.

Nutrition Intake During and after the Course: (1)24oz. bottle with 10grams Glutamine and BCAA's, 32 oz. water, 2 oz. Cliff Bar at 60 minutes, Post Ride Meal Chicken, rice, spinach

Weather: Windy, low 30's. Warm indoors with a high power fan barely keeping me cool enough.

Training Goal: Try to improve my 2 hour power compared to last week. I hope that the output numbers creep upward over the next weeks and months. I would be excited if I can get up to 0.85 IF for a 2 hour effort.

Physical Condition: I started the effort 10 am with a slight headache, which is rare for me, a little dehydrated and a bit lethargic feeling at first.

Bike and Gear Used: Felt F-45, Kurt Kinetic Trainer, Powertap Power Meter, ipod Shuffle and a high power fan

Power Data:
Entire workout (158 watts):
Duration: 2:00:21 (2:16:42 total)
Work: 1138 kJ
TSS: 100 (intensity factor 0.708)
Norm Power: 163
VI: 1.03
Distance: 32.1 mi
Min Max Avg
Power: 0 335 158 watts
Cadence: 32 138 72 rpm
Speed: 0 21.3 16.1 mph
Pace 2:49 0:00 3:44 min/mi
Hub Torque: 0 136 64 lb-in
Crank Torque: 0 331 187 lb-in

Saturday, December 5, 2009

120 Minutes - Done!!

The Ride: I really struggled with not riding outdoors today. I looked at the weather report on Friday with a forecast of light morning rain, snow, and cold winds. I could have coped with the cold and the light snow part, but when I looked out the window and the branches in my trees were consistently swaying in the wind, I started to waver at the thought of going. My goal, if I were going, was to just do the old 27 mile BBC route and hammer as fast as I could, but I know with that kind of wind it could turn out to be a real struggle so I bailed and prepared to go downstairs for 60 minutes on the trainer.

The first 20 minutes I kept a good effort, the next 20 minutes I began to taper off and started to struggle. The third 20 minute interval it just was not happening so I just settled into a lower intensity effort and kept a steady pace for the remaining time. Once I hit the 90 minute mark I started to realize that I was closing in on the mileage that I was going to do outdoors. By this point I kept my focus on that goal. By the time I was done I had exceeded the intended outdoor mileage, my overall intensity factor was probably just high as it would have been outdoors and I was ecstatic about enduring 2 hours on the trainer. Through the duration of training, songs from Cold Play, Foo Fighters, Smashing Pumpkins and other upbeat tunes helped me get through it. I emptied out a 24 ounce bottle and had about that much sweat puddled on the rubber mat to clean, but it was one of those efforts that make me have a big smile on the inside.

So glad it is done. Very happy about it even though it is probably just junk miles.

Solo: Indoor training at home.

Nutrition Intake During and after the Course: (1)24oz. bottle with 10grams Glutamine and BCAA's, (1)Post Ride 30gram whey protein drink

Weather: Windy, low 30's and slight morning drizzling snow. Warm indoors with a high power fan barely keeping me cool enough.

Training Goal: First goal was to do 3 x 20 minute intervals, but I was unable to sustain the effort in the L3 and L4 range so the effort turned into 2 hours of "junk miles", but I am still happy with being able to sit and go on that trainer for the duration.

Physical Condition: I did a pretty good effort yesterday in a spin class that probably impacted my effort today. My legs would not cooperate today.

Bike and Gear Used: Felt F-45, Kurt Kinetic Trainer, Powertap Power Meter, ipod Shuffle and a high power fan

Power Data:
Entire workout (147 watts):
Duration: 2:00:16 (2:07:29)
Work: 1054 kJ
TSS: 87.3 (intensity factor 0.662)
Norm Power: 152
VI: 1.04
Distance: 31.1 mi
Min / Max / Avg
Power: 0 / 283 / 147 watts
Cadence: 29 / 141 / 69 rpm
Speed: 0 / 19.3 / 15.5 mph
Pace 3:06 / 0:00 / 3:52 min/mi
Hub Torque: 0 / 115 / 61 lb-in
Crank Torque: 0 / 358 / 181 lb-in

Sunday, November 29, 2009

Comet - Sunday Effort

Garmin Connect Ride Data

The Ride: Typical out and back ride with a short break at the turning point. Tried to hold in the L3 zone, but I was too tired.

Solo: Solo for the most part. Never drafted anyone, but I did have a couple drafting me for a while.

Route Description: Flat bike path.

Nutrition Intake During and after the Course: (1)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1)Post Ride 30gram whey protein drink and 1/4 Cliff bar

Weather: Sunny and low 60's.

Training Goal: Try to hold L3

Physical Condition: Tired and legs were sore from the ride yesterday.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (138 watts):
Duration: 1:39:56 (1:42:26)
Work: 813 kJ
TSS: 69.4 (intensity factor 0.651)
Norm Power: 150
VI: 1.09
Distance: 29.5 mi
Min / Max / Avg
Power: 0 / 684 / 138 watts
Cadence: 29 / 244 / 77 rpm
Speed: 2.4 / 27.2 / 18.0 mph
Pace 2:13 / 25:25 / 3:20 min/mi
Hub Torque: 0 / 300 / 52 lb-in
Crank Torque: 0 / 751 / 156 lb-in

Saturday, November 28, 2009

Ride Off The Stuffing

Garmin Connect Ride Data

The Ride: A lot of people were out of town or off doing some other things as the Thanksgiving holiday comes to a close. Fortunately we had a great group riding for the most part at a brisk pace for this time of the year. We decided to go with the marked 48 route and Jamie made a small adjustment to include a store stop and a few more miles. This turned out to be an incredible day to be out on the bike with the gang. I thought I would get in more days of cycling during the break, but this one day certainly made the weekend more special. I enjoy and appreciate my cycling buddies. They are on my list things that I am thankful for during the thought of this holiday. Hopefully whatever extra calories I consumed during Thanksgiving day were burned off today.

Group: 10 riders at the start with Rick and Wayne taking off at a faster pace. The remaining 8 stayed together throughout the ride. The 8 were Jamie, Gary, Margaret, Jeff, Joe, Bill, Don and me (Jesse). Ray Miller and JoAnn also leading a small group from the brewery.

Route Description: small rolling hills for the most part. Marked 48 mile BBC route with a slight addition.

Nutrition Intake During and after the Course: (1 1/2)24oz. bottles with Hammer Heed/10grams Glutamine and BCAA's, (1/4)Cliff Bar, (1) Accel gels, (1)Post Ride 30gram whey protein drink

Weather: Sunny, cool start in the low 40's but warmed up to the low 60's at the end. I was overdressed for today.

Training Goal: No specific goal other than enjoy riding with the group. Must have been a good ride for me as my legs were already getting stiff and sore by the time I got home.

Physical Condition: Feel fairly rested. but have a little tenderness in my left knee.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (123 watts):
Duration: 3:04:19 (3:17:27)
Work: 1349 kJ
TSS: 147 (intensity factor 0.694)
Norm Power: 160
VI: 1.3
Distance: 53.631 mi
Min / Max / Avg
Power: 0 / 600 / 123 watts
Cadence: 29 / 244 / 80 rpm
Speed: 2.5 / 33.8 / 17.6 mph
Pace 1:47 / 24:08 / 3:25 min/mi
Hub Torque: 0 / 373 / 52 lb-in
Crank Torque: 0 / 844 / 134 lb-in

Sunday, November 22, 2009

Desperately Seeking CTL


Training with Power Explanations

"The chronic training (CTL) load simply represents your long term tolerance to a given relative training stress. " AC

"Training Stress Score represents a number combining the volume and intensity of a given ride to give a summary of how “hard” the ride was in an overall sense." AC

The image above is a reflection of my training effort this season. 2009 has been a really tough year for me with life events and work load levels being higher than normal. The best part of my season was in January into February. During these months I was able to stay consistent with my training. The chart reflects that my CTL (chronic training load in blue) was down, but that is only because the chart is not reflecting the previous months (the chart reflects this season only). My CTL in those two months was actually high and were going up even more. How that played out on the road was amazing because in March when our group rides were starting to pick up I could hang with just about any fast pace the group dished out.

In April you can see by the gaps in the light blue bars that my training had gaps due to working overtime and then I went into a slump in my road rides both in trying to hang with the group or in goal events like 3 State 3 Mountain. Skip ahead to October and work overtime and general stress picked up again. As a result training went down to being inconsistent. Once again I am struggling to hang with the group pace in reality and as reflected in the Performance Management chart with some recent gaps in training load and the dark blue line taking a dip.

This past week I have made a extra effort in my work schedule trying to at least get into the gym at 5 am to train and to get in a minimum of 30 minutes of high intensity intervals before going into work early. In just a week or two of making this effort I can feel a slight improvement in my fitness on the road. I was able to hang with the front (faster) group just a little bit longer, but still dropped off in the last miles.

I am desperately seeking ways to improve my training load thus add some daily TSS and improving my CTL. In my short time of training with a power meter I have observed that the WKO+ chart is a real life view of my performance on the road noted by how much training effort is applied. What I see on the chart is actually taking place. Train consistently with focused effort in the the sweet spot and I think I have a chance of having a good 2010 season as a club cyclist in the "B" group. My work project deadlines look tough for the remainder of the year and with this economy I feel blessed to have a job so that has to take priority, but I hope to squeeze in a daily dose of quality time on the saddle and hope to see some incremental improvements. Because my time is limited there is only one choice of training for me and that is short duration high intensity intervals.

Saturday, November 21, 2009

Peter's Birthday Ride

Garmin Connect Ride Data

The Ride: Today is Peter's birthday so it was a pleasure to be out riding with Peter and the gang for another brisk paced ride. The first half we were only going a moderate pace, but after the store stop the group picked up with Rick, Don and some others turning it up a bit. My goal was just to hang on. Our group was split with about 10 guys in the front group sustaining some good speeds on windy highways. The was a constant change on the front with people trying to stay fresh for the end. About 6 miles out I started feeling it and had to pull out, but later Edgar just about pulled us back up to the lead group. Once road pitched upward a little that was about it for me. It was a good day for cycling with the group. Thanks to Diane for taking us on some new roads and changing it up a little.

Group: There were probably about 20.

Route Description: flatter roads for the brewery.

Nutrition Intake During and after the Course: (2)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1/2)Cliff Bar, (2) Accel gels, (1)Post Ride 30gram whey protein drink

Weather: Sunny, cool start in the low 50's but warmed up to the 60's at the end. I was overdressed for today. The people predicted rain to be moving in and cooler temperatures, but they were wrong.

Training Goal: I knew this would turn out to be a brisk group pace today. My goal was to stay aerobic and consistent. I feel like this was accomplished and my intensity factor was right on the mark for what I hoped.

Physical Condition: A little tired from training all week.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (122 watts):
Duration: 3:03:53 (3:35:36)
Work: 1337 kJ
TSS: 151.4 (intensity factor 0.706)
Norm Power: 162
VI: 1.33
Distance: 53.5 mi
Min / Max / Avg
Power: 0 / 570 / 122 watts
Cadence: 29 / 244 / 78 rpm
Speed: 2.3 / 35.1 / 17.6 mph
Pace 1:43 / 26:06 / 3:24 min/mi
Hub Torque: 0 / 430 / 52 lb-in
Crank Torque: 0 / 839 / 137 lb-in

Sunday, November 15, 2009

Comet - More Power Please

Garmin Connect Ride Data

The Ride: The first part of the ride I was not pushing the intensity too much. There was a lot of foot and bike traffic as to be expected on a popular bike path with a day this great. I should have went to the brewery, but it was still a great day. The bike path is still blocked off at the Hiram crossing so at the 15 mile mark I had to turn and go back. That is when the pace picked up for me. There may have been a tail wind, but my legs were feeling better and there was a guy that was pushing a pretty hard pace. I finally went on around and tried to keep my intensity level up, but like yesterday my IF turned out to be lower than I expected. With that many people out on the path it becomes too risky to be riding all out and put some of those people in harms way. That is why I should have went out to the brewery so that I could let it loose and not worry about anything. Oh well maybe the next Sunday ride opportunities I will just stick with the brewery.

Solo: Solo for the most part except a couple a moments I was near someone and drafted a guy a couple of miles until I got an opportunity to go around.

Route Description: Flat bike path.

Nutrition Intake During and after the Course: (1)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1)Post Ride 30gram whey protein drink and 1/4 Cliff bar

Weather: Sunny and low 70's. Started with shorts, short sleeve jersey, short finger gloves.

Training Goal: No specific goals. Just ride.

Physical Condition: A little tired from training all week, but still a good day for cycling.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (130 watts):
Duration: 1:40:39 (1:42:14)
Work: 778 kJ
TSS: 68.2 (intensity factor (IF) 0.641)
Norm Power: 148
VI: 1.13
Distance: 30 mi
Min / Max / Avg
Power: 0 / 539 / 130 watts
Cadence: 29 / 244 / 77 rpm
Speed: 0 / 28 / 17.8 mph
Pace 2:08 / 0:00 / 3:22 min/mi
Hub Torque: 0 / 256 / 50 lb-in
Crank Torque: 0 / 895 / 148 lb-in

Saturday, November 14, 2009

BBC Metric Route

Garmin Connect Ride Data

The Ride: I had a plan before the ride and hinted to Peter, Jamie and Diane that I would potentially be riding my own pace so when the group started I went ahead after a mile or so and started pacing myself based on the power meter. I was riding solo until Keith Kudlac and Keith Bolton pull up and not too far behind them the group caught me. I stayed mixed in with the group until the store stop, but not long after starting again my legs were feeling the fatigue from training this week. I kept thinking about my solo training on Sunday after church and that I hope to have enough in my legs for a solid effort. I ended well after the group, but I believe when I sum up the week I am very happy with the today's effort. The group looked strong as usual. Everyone appeared to be holding a brisk pace. The weather today was absolutely great so it wasn't much of a struggle for me to be riding solo and soaking up some much needed vitamin D from the sun's rays.

Group: There were probably more than 20 at the start, but the group broke apart. Some were riding shorter miles. I was riding solo for many of those miles, but enjoyed riding with the group when I was able.

Route Description: Rolling hills and flat sections.

Nutrition Intake During and after the Course: (2)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1/2)Cliff Bar, (2) Accel gels, (1)Post Ride 30gram whey protein drink

Weather: Sunny, cool start in the low 50's but warmed up to the 70's at the end. Started with shorts, short sleeve jersey, long sleeve base layer, short finger gloves and it felt great.

Training Goal: I wanted to stay in or around the lower L3 zone (tempo), but I ended with a 0.67 IF. I was short of making my goal. I knew I was starting to struggle a little in the last 20 miles. My legs were just a little too tired from training this week. The interesting thing about the power meter is being able to see when you are working or not. You can really see that riding in the group in a draft the effort really falls off. It is also amazing to use the power meter as a guide, whether it be solo or group and see how much you are really training. Today my goal was to feel as much of those 67 miles as I could feel and I believe that I felt most of them.

Physical Condition: A little tired from training all week, but still a good day for cycling.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (120 watts):
Duration: 3:53:27 (4:17:34)
Work: 1669 kJ
TSS: 174.2 (intensity factor 0.673)
Norm Power: 155
VI: 1.29
Distance: 67.7 mi
Min / Max / Avg
Power: 0 / 601 / 120 watts
Cadence: 29 / 244 / 78 rpm
Speed: 2.4 / 34.1 / 17.6 mph
Pace 1:46 / 24:46 / 3:25 min/mi
Hub Torque: 0 / 390 / 51 lb-in
Crank Torque: 0 / 902 / 134 lb-in

Saturday, November 7, 2009

Riding With Gayle, Gloria & Nancy


Gayle, Gloria and Nancy

Garmin Connect Ride Data
The Ride: This weekend was one of those where the main group was apart doing different things. Many were not even biking at all, but there were also a number of people that had different goals and start time requirements. There was at least 4 ride options available. My option was to start at 10 am and enjoy perhaps one of the last 70 degree days for this season and to me it was a good choice. I started in shorts, base layer, short sleeve jersey and enjoyed the day. Joining me was Gloria, Gayle and Nancy and we had a very good day on the bikes. The pace was a bit more tranquil, but with this type of weather and facing the colder days ahead it was nice to slow it down a little and enjoy.

Group: Gloria, Gayle, Nancy and me

Route Description: Rolling hills, flat sections and one moderate climb with a technical descent.

Nutrition Intake During and after the Course: (2)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (3/4)Cliff Bar, (1) Accel gel, (1)Post Ride 30gram whey protein drink

Weather: Sunny, light breeze, mid 50's at the start and a awesome 72 degrees at the end.

Training Goal: Enjoy the weather and the group. Stay aerobic and at a moderate intensity level.

Physical Condition: lower back strain earlier in the week, but everything else was good.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (108 watts):
Duration: 3:34:13 (3:53:18)
Work: 1377 kJ
TSS: 153.2 (intensity factor 0.658)
Norm Power: 151
Distance: 57.0 mi
Min / Max / Avg
Power: 0 / 602 / 108 watts
Speed: 2.5 / 33.6 / 15.9 mph
Hub Torque: 0 / 369 / 52 lb-in
Crank Torque: 0 / 699 / 128 lb-in

Thursday, November 5, 2009

Pop Goes The.........

You would think with the title and activity of this blog that my biggest addiction is cycling, but the truth is lifting weights has been my biggest addiction for the past 27 years. Of course I have seen my better days in the gym. Back in the 90's I was able to use fairly heavy weight for my size. Now days I suppose I do more of just maintenance type of lifting compared to those old days of real strength training. From fall to the first of the year I attempt to do a strength training phase if my body can hold up. Unfortunately sometimes it does not.

On Monday I was quickly reminded that my better days are over, though in stubbornness I still keep trying. My warm up using the Cybex leg press went okay. I went up to (12 total) 45 pound plates as a warm up for squats. I then moved over to start squats. The first few sets of squats were just 135 pounds x 10 just to get the feel of the bar and look at my form. I go through a particular ritual before starting to go up to the heavier weights. The second warm up set I went up to 185 and felt a little something in my lower back so I did a repeat with 185 (normally a fairly light weight for me). I think it was on the eighth rep coming out of the bottom I leaned slightly forward. Probably not even noticeable to the eye, but I knew it and felt that spot in my lower back give.

I cannot explain it but I knew right then it was not good. Immediately pain set in and through the rest of the day it was getting worse. Monday evening I got on my inversion table and that helped a tremendous amount. Tuesday morning I did a spin class very lightly to get some motion in the area, stretched my hips and hamstrings and then stretched again that evening. Wednesday I spent some time stretching in the morning and then went to my chiropractor at lunch. He did a side posture adjustment and "pop" instant relief. Sweet relief, but my back is still tender so I need to reevaluate this strength training phase. I was able to hold in the 200's watts on the bike trainer on Tuesday evening so I think cycling for this weekend is on and I expect to train legs (lightly) this coming Monday and then start trying to ramp up the weight again.


Sunday, November 1, 2009

Say Hello To Windy


Garmin Connect Ride Data


The Ride: As I pulled into the brewery parking lot David and Paula drove up to say hi before leaving. They mentioned the wind factor while riding and I tried to talk them into riding with me, but they were not fooled by my plot to have them cut the wind for me. :-)

With a slightly cool wind but sunny skies I decided a long sleeve base layer, short sleeve jersey and shorts would be enough for this day. Rolling out I was feeling the wind from the start, but I was just as excited to be out on the road. As a cyclists knows the day is going to be good (being facetious) when the leaves are blowing toward you as you cycling toward them. Once my legs warmed up the entire ride seemed to be very nice despite the wind. There were moments of cross winds that I felt as if I could just lay my right shoulder against it like a wall. There were times when the wind calmed and it felt as I was just gliding along smoothly. In the last few miles I was wishing I had another hour to keep spinning along. It is one of those day when you don't expect to see high average speeds, but the work out was just as good. Like they say a watt is a watt and it sure beats sitting on the trainer.

Solo: Solo cycling the full route.

Route Description: Marked BBC 31 mile course with rolling hills

Nutrition Intake During and after the Course: (1) 24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's

Weather: Sunny, 61 degrees, with 10 mph winds most of the ride seemed to be head winds

Training Goal: Just ride ( I wasn't trying to push hard )

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter. First time to try Conti GP 4000S tires and they felt pretty good for both lack of rolling resistance and cornering.

Power Data:
Entire workout (140 watts):
Duration: 1:52:59 (1:53:54)
Work: 937 kJ
TSS: 91.7 (intensity factor 0.701)
Norm Power: 161
VI: 1.16
Distance: 31.3 mi
Min / Max / Avg
Power: 0 / 592 / 140 watts
Cadence: 29 / 244 / 76 rpm
Speed: 2.2 / 35 / 16.8 mph
Pace 1:43 / 26:49 / 3:34 min/mi
Hub Torque: 0 / 389 / 63 lb-in
Crank Torque: 0 / 895 / 164 lb-in

Saturday, October 31, 2009

Rain - Will It Ever Stop?






This short boring video is a reflection of how exciting it really is sitting on this and pushing yourself for an hour. Unlike riding outdoors for many miles and hours the minutes seems to tick away very slowly while sitting on the trainer. Winter is coming I better get used to it. There will be many winter hours to endure and push the intensity.

Ride:
We had planned our annual (would have been my 2nd time) trip up to Mineral Bluff, Georgia for the 3 State Fall Colors ride. A great 64 mile ride with about 6,000 feet of climbing, but once again rain moves into Georgia for Saturday. The ride is postponed until Sunday and I attend church so I will not make the trip this year. I will miss the gang this weekend.

Trainer: Early this morning I woke up to the sound of rain on the roof so I knew I had to get myself psyched up for time sitting on the trainer. My goal before the ride was to try 3 sets of 20 minute intervals on the Kurt Kenetic trainer. The first interval my legs felt pretty good. I was well within my upper L3 zone for the first 20 minutes. I am not sure what happened on the next 2 intervals. Maybe it was overheating and lack of fuel because I was going on virtually an empty stomach, but the next two were a real struggle. Kind of embarassing to post my WKO+ data so I am not going to post it this time around. I suppose at the end it was still a decent workout.

I hope to get out for a Sunday afternoon ride tomorrow.

Saturday, October 24, 2009

Rod's Rome Ride


Today's Ride Leader - Rod Dubois






Mapmyride Route Link
Garmin Connect Ride Data

The Ride: There was a good group that showed up for this ride starting at Armuchee Middle School. Rod planned the route on roads that were new to me. The first half of the ride was on some of the best scenic roads with the leaves changing colors. The bright burning oranges to deep reds, creeks that paralleled the roads and some bridges. I am typically a guy that has my eyes down on the pavement, but today I was sitting up and taking notice because nature was demanding some attention. Even though it was lightly raining on us the climb up was enjoyable. Edgar and I were well off the back of the group because we could not remember if we shut the car trunk so we went back to check and lost the group. As we turned on Fouche Gap Road NW the road pitched upward again and the real climb started. It was short an intimidating to look at but the effort was not as bad as I had expected. As we climbed around a switchback and looked down at the road below I felt just that much more good about how my legs were holding up.

At mile 25 we had a glimpse of the group ahead. Fortunately they had stopped at a rest stop. When we caught up to them I was glad to be in the group. The pace seemed to pick up a little more compared to what Edgar and I was pushing, but no problem sitting in the group for a little rest and then going up to the front.

At 40 miles we stopped at the store and the light drizzling rain started again. I was getting cold and most of the group was in the store so I decided to go ahead. Gary and Mike decided to go with me. A few more miles down the road and my tire flatted as the main group approaches. I gave them the signal to keep pushing ahead and not stop for me. Fortunately my tire just felt low as if it had a slow leak. So I just had to add a little air and back on the road. I noticed that Bill, Gloria, Nancy, Tom and Neal had stopped for me. We all pushed ahead, but was off the back of a faster moving main group. Again my tire lost pressure and I lost the small group, but noticed Tom was there. Tom and I caught up to Damian and finished the remaining miles at a calmer pace.

This route highly qualifies as a Favorite Ride category.

Group: Probably around 25 people (guys and gals) at various riding levels. Most of the group were the brew crew and who I am accustomed to riding with.

Route Description: Rolling hills, flat sections and one moderate climb with a technical descent.

Nutrition Intake During and after the Course: (1)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1)Cliff Bar, (1) Hammer gels, (1)Post Ride 30gram whey protein drink (unfortunately since I did not eat enough on the ride I stopped and got a hamburger at McDonalds for the drive home, plus 2 glasses of chocolate milk at home and feeding frenzy continues)

Weather: Cloudy and cool at the start, light rain about mile 11 to mile 25 back to heavy clouds and cool breezy air.

Training Goal: Enjoy the weather and the group. Stay at a moderate intensity level.

Physical Condition: Started with some muscular soreness and tightness in both quadriceps and hamstrings. I thought my hamstrings were going to cramp on the first few miles. Not a good sign when starting a 67 mile ride, but everything went okay throughout the ride.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (141 watts):
Duration: 4:12:44 (4:32:56)
Work: 2120 kJ
TSS: 234.2 (intensity factor 0.748)
Norm Power: 172
VI: 1.22
Distance: 70 mi
Min / Max / Avg
Power: 0 / 670 / 141 watts
Cadence: 22 / 244 / 77 rpm
Speed: 2.3 / 31.7 / 16.8 mph
Pace 1:54 / 26:06 / 3:35 min/mi
Hub Torque: 0 / 395 / 64 lb-in
Crank Torque: 0 / 1004 / 163 lb-in

Gary Quellet

Keith and Glenn

Mick Quick

Sunday, October 11, 2009

Target Ahead

Garmin Connect Ride Data

The Ride: The first few miles were tough as my legs were very stiff and a little sore from riding on Saturday. I had hoped to warm up a little and then try to end with a 0.65 IF, but not only did I push the pace a little harder in solo mode things really picked up once Dave caught up with me.

It was within the last 10 miles from the finish that I passed by three cyclists standing on the side of the road. These guys looked the business, but I just pushed ahead at a moderate pace. There was a part of me that felt as if I had a target on my back and it was a few more miles down the road when I saw at least one of the guys narrowing the gap. Once I turned right onto Cass Pine Log Road I could hear the free spinning of a hub and knew at least one of them was on my wheel. I started picking up the momentum gradually and as I shifted up I could hear the rider behind me shift up. I was trying to hold about 26 mph and between the slight incline in the road and pushing against the wind I approached my threshold. I gave the signal and pulled off to the left.

Dave (as I found out his name later) took the pull and I thought maybe I could get a slight rest in the draft of his power tap equipped Cervelo time trial bike, but he was tucked deeply into an areo position and kept pushing the pace a little harder and making me work instead of draft. My legs were starting to burn pretty good when the road pitched upward a little more and Dave sat up and geared down. I also geared down and hoped the lactic acid in my legs would dissipate quickly. We turned on Grogan, which is a great short fast descent and by the time we hit Busch Drive we were within the last 2 miles. I thought, "one more time" and the guys followed suit. I held the front as long as I could and pulled off again to get in Dave's draft.

One last push to the end.

Most of the time I am looking for the target ahead, but this time it was me and I have to say to Dave, Matt and Ryan thanks for a great end to a great Sunday ride.

Solo: Solo cycling until Dave, Matt and Ryan mixed in within the last 10 miles.

Route Description: Marked BBC 31 mile course with rolling hills

Nutrition Intake During and after the Course: (1/2) 24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1) Hammer gel, (1)Post Ride 30gram whey protein drink

Weather: Partly cloudy with a slight breeze. Great day

Training Goal: I was a bit stiff from riding yesterday so my goal was just try to get in 30 miles at a moderate pace, but once Dave caught up with me the pace picked up a bit.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (162 watts):
Duration: 1:45:38 (1:51:11)
Work: 1015 kJ
TSS: 115.1 (intensity factor 0.813)
Norm Power: 187
VI: 1.15
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.2 mi
Min Max Avg
Power: 0 / 620 / 162 watts
Cadence: 29 / 209 / 81 rpm
Speed: 2.4 / 36 / 17.9 mph
Pace 1:40 / 24:46 / 3:21 min/mi
Hub Torque: 0 / 343 / 66 lb-in
Crank Torque: 0 / 828 / 180 lb-in

Saturday, October 10, 2009

Keep Those Legs a Churning

Rain predicted for our usual area, but Edgar and I headed south to avoid it.



Garmin Connect Ride Data

The Ride: Like the old days Edgar and I pushed the pace at the Comet and if were not for the foot traffic and road crossings we could of had a fantastic finishing average in speed. I still ended with an 18.9 mph speed and a 0.85 IF, which is pretty good in my view and is a bit more intense effort that I typically do on the longer group rides.

Group: Me and Edgar

Route Description: Flat pedestrian and bike path

Nutrition Intake During and after the Course: (3/4) 24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1) Accel gel, (1)Post Ride 30gram whey protein drink

Weather: Heavy clouds to partly sunny with a slight breeze. Very slight sprinkles of rain, but barely enough to get the glasses wet.

Training Goal: Since the threat of heavy rain was in the forecast I was just happy to get outdoors for a ride and was very happy with the intensity effort.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.
Entire workout (171 watts):
Duration: 1:33:59 (1:39:22)
Work: 948 kJ
TSS: 111.2
(intensity factor 0.85)
Norm Power: 195
VI: 1.14
Distance: 29.15 mi
Min/ Max/ Avg
Power: 0/ 569/ 171 watts
Cadence: 29/ 244/ 76 rpm
Speed: 0/ 27.9/
18.9 mph
Pace 2:09/ 0:00/ 3:10 min/mi
Hub Torque: 0/ 263/ 61 lb-in
Crank Torque: 0/ 1033/ 198 lb-in



Dirty from the path............................A little cleaning afterwards


Ready to be put on the rack until tomorrow's ride

Saturday, October 3, 2009

Brewery - Calhoun - Fairmont






Garmin Connect Ride Data

The Ride:
We had about 14 guys show up for the ride. The pace was brisk and even though I crafted the route for today, it was a pleasant route on roads that were new to me. Some of the guys that joined us today were also a bit new to our group. At mile 22 there was a small crash that caused some of the guys to have flats and that used up some time, but after the flats were fixed the group split almost in half. The pace of the front group was too much for what I had planned so I was content pedaling in the back group and it was a great day to just savor the surroundings.

Group: 14 Guys

Route Description: Fairly flat route with some small rolling terrain.

Nutrition Intake During and after the Course: (2)24oz. bottles with Hammer Heed/10grams Glutamine and BCAA's, (1)Cliff Bar, (2) Hammer gels, (1)Post Ride 30gram whey protein drink

Weather: Heavy fog at the start but once the sun burned through it was absolutely beautiful. No clouds and calm air for the most part.

Training Goal: Enjoy the weather and the group. Stay at a moderate intensity level.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (137 watts):
Duration: 3:20:00 (4:01:21)
Work: 1618 kJ
TSS: 190.4 (intensity factor 0.76)
Norm Power: 175
VI: 1.28
Distance: 57.5 mi
Min / Max / Avg
Power: 0 / 678 / 137 watts
Cadence: 30 / 244 / 83 rpm
Speed: 2.4 / 35 / 17.5 mph
Pace 1:43 / 24:46 / 3:26 min/mi
Hub Torque: 0 / 361 / 58 lb-in
Crank Torque: 0 / 886 / 149 lb-in



Sunday, September 27, 2009

Silver Comet - SST

Garmin Connect Ride Data

Solo Effort:


Route Description: Flat paved pedestrian path.

Nutrition Intake During the Course: (2)24oz. bottles with water/5grams Glutamine in each/Amino Vital, (1)Cliff Bar, (1)Post Ride 30gram whey protein drink

Weather: Sunny and breezy

Training Goal: Steady State Training

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Physical Condition: A bit tired from Saturday's effort.

Power Data:
Entire workout (163 watts):
Duration: 1:39:12 (1:54:06)
Work: 952 kJ
TSS: 98.7 (intensity factor 0.779)
Norm Power: 179
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 29.524 mi
Min/ Max/ Avg
Power: 0 / 786/ 163 watts
Cadence: 29/ 244 / 73 rpm
Speed: 2.5/ 30.9 max / 18.1 mph avg.
Pace 1:56/ 24:08/ 3:18 min/mi
Hub Torque: 0/ 305 / 60 lb-in
Crank Torque: 0 / 1039/ 194 lb-in

Saturday, September 26, 2009

Brewery to Fairmont




(click images to enlarge)



Garmin Connect Ride Data Link

The Ride: I may be crazy, but I genuinely like cycling. Preferably not in the rain, but if others are willing I am as well. Our pace today was very pleasant as a group ride. There was not any pressure of impromptu racing and we stayed grouped together throughout the ride with exception to Rick and Tim turning off at a certain point. I was very happy with the ride and very happy with the training results as indicated from the power data. We did get wet and we did have to push our way through some head winds at times, but the group ride in my opinion was one of the most enjoyable that I have been on in a while. Probably because there was not the pressure of having to sprint to keep up as has been the case on some of the group rides lately.

Group: By Friday evening I was not sure if I or anyone else would be riding. I checked about every weather map I could and emails were sent out with a few saying they would be watching as well. Around 7 this morning I put out an email stating that I would give it a try and a few said they would meet me. We had 9 in our group this morning, which was a pleasant surprise considering the weather, but it really encourages me to be associated with a group of cycling friends that love cycling despite the weather (either that or they despise sitting on the trainer like me - just kidding). Our group consisted of Rick, Nancy, Diane, Don, Alan, Glenn, Tim, Rod and me.

Route Description: Fairly flat route with some short little climbs at times.

Nutrition Intake During and after the Course: (2)24oz. bottles with Hammer Heed/10grams Glutamine and Amino Vital, (2)Cliff Bars, (1)Post Ride 30gram whey protein drink

Weather: Heavy clouds at the start with light sprinkles, rain started at mile 18 and 22, light rain between mile 38 and 42 and then light rain in the last mile. When it wasn't raining we either had head winds or cross winds.

Training Goal: With the weather being questionable today my hope was just to put in a little more time in the saddle that I would have done on the trainer, which would only been about an hour. We did 2 hours and 40 minutes of cycling on the road and I am very pleased even if it less than our usual Saturday longer endurance miles.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.
It took me about an 30 minutes to clean the bike because of riding in the rain, but it was well worth it.

Power Data:
Entire workout (134 watts):
Duration: 2:43:30 (2:54:39)
Work: 1306 kJ
TSS: 155.2 (intensity factor 0.757)
Norm Power: 174
VI: 1.3
Distance: 47.8 mi
Min / Max / Avg
Power: 0 / 524 / 134 watts
Cadence: 23 / 244/ 81 rpm
Speed: 0 / 33.9 / 17.6 mph
Pace 1:46/ 0:00/ 3:24 min/mi
Hub Torque: 0 / 370 / 57 lb-in
Crank Torque: 0 / 1054 / 150 lb-in

Saturday, September 19, 2009

2009 BBC - Metric




(click on images to enlarge)


Garmin Connect Ride Data

The Ride: 2009 Beautiful Backroads Century held each year to benefit Hickory Log Men's Home and is sponsored by our club, NARC. I got to chip in and help a little early this morning to help setup, but it is Ray Miller, Jo Ann and many others who do so much to get this organized each year and it takes a lot as there are those serving at the sag stops, those driving the sag vehicles, post ride meals, police at some of the intersections and many others who help serve the multitude of riders.

Group: As we rolled out close to 7:30 am to get ahead of the mass start, I counted about 8 guys ahead of me in our group and I knew there were several behind me. I would guess we had about 15 guys and with the faces in this group I knew it was going to be a fast paced ride. Up until mile 39, where I split from the group, we had over a 20 mph average. At times I thought I was going to get dropped like when the group was hammering up the rolling hills or one time where the front guys accelerated quickly at a T-intersection and I was almost dropped off the back. I was very happy just to hold on to this group for that long. When they came by me after the sag stop I tried to get on the back of the group, but my legs were not having it.

Route Description: Fairly flat route with some short little climbs at times.

Nutrition Intake During and after the Course: (2)Hammer gels, (2)24oz. bottles with Hammer Heed/10grams Glutamine , (1/2) 24oz. bottle refill with plain water at the sag stop, (1/2)Cliff Bar, (4)Endurolytes, (1)Post Ride 30gram whey protein drink, pasta and small amount of chicken.

Weather: Heavy clouds at the start, heavy rain between mile 39 and 45, light rain between mile 45 and the finish. High humidity and calm air.

Training Goal: I thought I was just going to go out and ride solo at a moderate pace, but that plan did not happen until the group hit our first sag stop at mile 39. At that point I went ahead alone to finish the remaining miles at a more lower intensity pace. With the heavy down pour of rain it was hard to see and get momentum going. At about mile 45 when the rain eased up I found out that my legs were giving up for the day. The spirit wanted to go, but the body was done. From that point forward I just enjoyed the ride in the rain.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.
It took me about an hour and the use of a air compressor to dry off and clean the bike from riding many miles in the rain. The air compressor worked great using a needle air nozzle getting water out of the chain links, cable housings and other tight areas.

Power Data:
Entire workout (131 watts):
Duration: 3:45:35 (3:51:02)
Work: 1754 kJ
TSS: 201.8 (intensity factor 0.736)
Norm Power: 169
VI: 1.3
Distance: 67.1 mi
Min / Max/ Avg
Power: 0 / 652 / 131 watts
Cadence: 29 / 244/ 84 rpm
Speed: 0 / 36.4 / 18.0 mph
Pace 1:39/ 0:00/ 3:20 min/mi
Hub Torque: 0 / 395 / 55 lb-in
Crank Torque: 0 / 945 / 139 lb-in


First Half:
Duration: 1:54:42 (1:55:02)
Work: 980 kJ
TSS: 126.2 (intensity factor 0.815)
Norm Power: 187
Distance: 38.9 mi
Min/ Max/ Avg
Power: 0 / 652/ 143 watts
Cadence: 29 / 244 / 90 rpm
Speed: 2.7/ 36.4 / 20.5 mph
Pace 1:39/ 21:57/ 2:56 min/mi
Hub Torque: 0/ 395/ 51 lb-in
Crank Torque: 0 / 945 / 143 lb-in

Second Half:

Duration: 1:49:27 (1:53:37)
Work: 773 kJ
TSS: 68.1 (intensity factor 0.613)
Norm Power: 141
Distance: 28.0 mi
Min/ Max/ Avg
Power: 0 / 418 / 119 watts
Cadence: 30/ 244/ 79 rpm
Speed: 2.3/ 30.3 / 15.5 mph
Pace 1:59/ 26:06/ 3:53 min/mi
Hub Torque: 0/ 392 / 59 lb-in
Crank Torque: 0/ 729/ 136 lb-in

Sunday, September 13, 2009

Silver Comet - Out and Back

(Click to enlarge image)
Garmin Connect Ride Data

Solo Effort: For the majority of the ride it was a solo effort. There were a few miles that I mixed in with 3 other guys, but their pace pulled me out of my training zone so I went back to a solo effort. My goal was 60 minutes out at a steady state, take a short rest and then 60 minute effort back at a steady state. Pedestrian traffic and road crossings disturbed some of the momentum, but for the most part it is a good place at times for mindless cycling and to sit in a zone.

Route Description: Flat paved pedestrian path.

Nutrition Intake During the Course: (1)Accelerade gel, (2)24oz. bottles with Hammer Heed/5grams Glutamine in each, (1)Fruit Bar, (1)Post Ride 30gram whey protein drink

Weather: Overcast and sparse light rain

Training Goal: Steady State Training

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Physical Condition: A bit tired from Saturday's effort.

Power Data:
Entire workout (163 watts):
Duration: 2:03:35 (2:08:45)
Work: 1194 kJ
TSS: 123.6 (intensity factor 0.78)
Norm Power: 179
VI: 1.1
Distance: 37.994 mi
Min/ Max / Avg
Power: 0 / 626 / 163 watts
Cadence: 29/ 222/ 72 rpm
Speed: 2.2/ 27.8/ 18.7 mph
Pace 2:10/ 26:4/9 3:13 min/mi
Hub Torque: 0 / 320/ 58 lb-in
Crank Torque: 0/ 949/ 199 lb-in


First Hour:
Duration: 1:00:30 (1:00:33)
Work: 624 kJ
TSS: 69 (intensity factor 0.829)
Norm Power: 191
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.9 mi
Min/ Max/ Avg
Power: 0/ 626/ 173 watts
Cadence: 30/ 222/ 75 rpm
Speed: 3.7/ 27.8/ 18.8 mph
Pace 2:10/ 16:06/ 3:11 min/mi
Hub Torque: 0/ 296/ 62 lb-in
Crank Torque: 0/ 949/ 204 lb-in


Second Hour:
Duration: 1:00:10 (1:01:40)
Work: 558 kJ
TSS: 52 (intensity factor 0.726)
Norm Power: 167
VI: 1.06
Distance: 18.5 mi
Min/ Max / Avg
Power: 0 / 499 / 157 watts
Cadence: 29/ 198 / 69 rpm
Speed: 2.2 / 25.3/ 18.8 mph
Pace 2:22/ 26:49/ 3:11 min/mi
Hub Torque: 0 / 320 / 56 lb-in
Crank Torque: 0 / 581/ 197 lb-in

Saturday, September 12, 2009

Back to Taylorsville



(click on the images to enlarge)

Garmin Connect Ride Data

Group: This was a NARC club ride. I would guess about 20 in the group. The first half of the ride was a lot of sprinting the hills. It was chaotic at times and the group was stretched out at times. At the store stop I took a brief break and started on my own ahead of the group. My intentions were to stay at a steady pace if possible and not continue in the hammering sessions. I would like to think I would have done better than my May effort as noted in this blog entry, but I did about the same considering I did more solo effort today than in May. Still a really good ride even if my time in the group was only half of the ride. Riding solo was also pleasant.

Route Description: Big rollers with a few flat sections. This route is a tough route for me to finish with a high speed average and not dig too deep of a training hole.

Nutrition Intake During the Course: (1)Accelerade gel, (2)24oz. bottles with Hammer Heed/10grams Glutamine in each, (1)Cliff Bar, (1)Post Ride 30gram whey protein drink, 4 Endurolytes pre ride.

Weather: Foggy mild temperatures at the start and then sunny later into the 80's.

Training Goal: Not to get caught up in group antics as much and try to keep a steady pace. My hope was to be around 0.7 IF for an endurance ride and I ended with 0.73 IF.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Physical Condition: Both knees felt tender on the climbs and there were slight discomfort on the outer quadriceps of both legs, heart rate felt a little high in the first warm up miles, but then settled down later. A little tired from training all week, but generally I felt pretty good on this ride.

Power Data:
Entire workout (133 watts):
Duration: 3:28:46 (3:37:18)
Work: 1654 kJ
TSS: 186.7 (intensity factor 0.734)
Norm Power: 169
VI: 1.27
Distance: 56.93 miles
Min/ Max/ Avg
Power: 0/ 741/ 133 watts
Cadence: 30/ 236/ 77 rpm
Speed: 2.4/ 41.3/ 16.4 mph
Pace 1:27/ 25:25/ 3:39 min/mi
Hub Torque: 0/ 368/ 65 lb-in
Crank Torque: 0/ 909/ 154 lb-in

Monday, September 7, 2009

Labor Day - Easy Spin

Garmin Ride Data

Group: Me, Edgar, Ron and Shari on their tandem bike and Peter and Margaret on their tandem bike.

Route Description: Flat route with a few rollers

Nutrition Intake During the Course: (1)Accelerade gels, (2)24oz. bottles with Hammer Heed/5grams Glutamine /Amino Vital BCAA's, (1)Cliff Bar, (1)Post Ride 30gram whey protein drink

Weather: Incredible day, mild temperatures, breezy

Training Goal: Easy ride, however the power data states a higher IF that I would have expected. Edgar and I kept a steady but harder pace in the last miles. Overall the ride was very pleasant and I never felt as if I was struggling.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Power Data:
Entire workout (122 watts):
Duration: 2:16:45 (2:34:41)
Work: 989 kJ
TSS: 112.6 (intensity factor 0.708)
Norm Power: 163
VI: 1.33
Distance: 36.726 mi
Min / Max/ Avg
Power: 0 / 593 / 122 watts
Cadence: 29/ 236/ 75 rpm
Speed: 2.3/ 36/ 16.3 mph
Pace 1:40/ 26:06/ 3:40 min/mi
Hub Torque: 0/ 313/ 53 lb-in
Crank Torque: 0 / 812 / 151 lb-in

Saturday, September 5, 2009

Riding In South Central Kentucky

Garmin Connect Ride Data

Group: John Branstetter visiting from Alabama(created the route); John Thompson visiting from Lexington, Kentucky and me visiting from Georgia

Route Description: large rollers, short steep climbs and a couple flat sections.

Nutrition Intake During the Course: (1)Hammer gel, (2)24oz. bottles with Hammer Heed

Weather: Beautiful day in Kentucky - 60's at the start and 80's at the finish. Low humidity and slightly breezy air

Training Goal: My intention was to get in some easy cycling miles while visiting in Kentucky ranging because I am at the end of a training period and I need some rest before starting another training period. However an introduction through Facebook friend, Susan Branstetter, asked if her husband John could ride with me while they were visiting Kentucky. John and Susan were coming up from Alabama to visit their family and Cindi and I were coming up from Georgia to visit family. John arranged a pretty challenging route with some fairly steep short hills. Even though my intentions went from an easy ride to a rather challenging ride it was very enjoyable. Both my brother-in-law, John Thompson and John Branstetter were very impressive on the climbs and descents. I kept at a more cautious pace with a lot of patches loose gravel, but the roads were very fun even at a cautious pace. Even though I was in bad need of rest I would not have missed this blessed day for anything. I send out my appreciation to both John Branstetter and John Thompson for a great day out in the hills of Kentucky.

Bike and Gear Used: Cannondale six13, Garmin 705, Powertap Power Meter

Power Data: (will upload the complete data later)
Time 2:55:45
Distance 41:94
Max Watts 745
Avg Watts126
Max Speed 38 mph
Avg Speed 14 mph

Saturday, August 29, 2009

White to Redbud




Garmin Connect Ride Data

Group: Despite putting this together and getting an email out late Friday, we did have a good turnout with about 15 people. With the route being a little flatter and with a general downhill trend for half of the ride we were keeping a solid pace. Until we stopped at the store my average was 18.7 mph. Later I dropped off the group because of my tire had a slow leak. Instead of fixing it I stopped a couple of times to air it up so my average ended up dropping. I wish I did not have the issue because I was having a good day for performance.

Route Description: Fairly flat route with some short little climbs at times.

Nutrition Intake During the Course: (1)Hammer gels, (2)24oz. bottles with Hammer Heed/10grams Glutamine , (1/2) 24oz. bottle refills with plain water at the store stop, (1)Cliff Bar, (4)Endurolytes, (1)Post Ride 30gram whey protein drink

Weather: Heavy clouds at the start and sunny at the end - 70's at the start and 85 at the finish. High humidity and calm air

Training Goal: This group ride was thrown together at the last minute, but we had a good pace and my goal was to end with a 0.8 IF and I was just a little short with 0.78 IF. Having tire problems threw in a monkey wrench today, but through out the ride my legs felt like they had enough in them to keep up with the group and push the pace at times.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Entire workout (139 watts):
Duration: 3:29:49 (4:03:22)
Work: 1736 kJ
TSS: 212.8 (intensity factor 0.784)
Norm Power: 180
VI: 1.29
Distance: 62.4 mi
Min/ Max/ Avg
Power: 0 / 700/ 139 watts
Cadence: 30/ 244/ 78 rpm
Speed: 0/ 36.5/ 18.0 mph
Pace 1:39/ 0:00/ 3:19 min/mi
Hub Torque: 0 354 57 lb-in
Crank Torque: 0 820 162 lb-in

Saturday, August 22, 2009

Brewery-JohnsonMt Birthday Ride

Post ride picture of part of our group


(click on image to enlarge)



Garmin Ride Data

Group:
We had an incredible turn out today. It was announced as my birthday ride, but it was also Blake's and Jason's birthday as well. If I were to guess I would say about 30 in our group, but when we started another big group was mixed in with us. It looked like an organized charity event with a mass start. After a few miles the other group split off from us. I believe overall everyone had a good ride. We feel blessed based on the damp roads and a fast descending section when Chick says he applied his brakes a little too hard. I was right behind him when his bike started to fish tail one direction and then another and then again. I thought he was about to pull it out for a recovery and was amazed how well he was handling the situation, but the last maneuver he hit Edgar who had just pulled to the side of the road because of a flat. It looked like a very hard impact, but Edgar and Chick both got up and said they were okay. After the climb and descent from Johnson Mountain we were back on Hwy. 411 with Claire at the front with a steady pace. It was at that point I believe the group broke apart. Once we crossed over the highway and were on Cassville Pine Log Road the group picked up the pace again and put a little gap on me, Claire and Chick (Don), but I heard Claire say, "go get em" so I put on a harder pace and we did pull to the back of the group. At that point I think my legs were toast, but I did get in one more effort on Busch Drive in the last miles. At the end of the ride we all enjoyed some fellowship and brownies that Diane had made for us. I feel incredibly blessed to have such good friends to share a day of cycling.

Route Description: The route had sections of climbing and technical descents with some flat highway and road sections toward the end. Diane created a very good route for our group today.

Nutrition Intake During the Course: (1)Hammer gel, (2)24oz. bottles with Hammer Heed/10grams Glutamine/3grams BCAA's , (1/2) 24oz. bottle refill with plain water at the store stop, (1)Cliff Bar, (4)Endurolytes, (1)Post Ride 30gram whey protein drink & several birthday brownies made by Diane and a few more of those brownies when I got home just for kicks.

Weather: Cloudy start / Sunny finish - 70's at the start and 81 at the finish.

Training Goal: My goal today was to hang with the group and follow whatever pace was set. I am not a strong climber so I had to make up for the climbing weakness with some stronger efforts on the flats to catch up at times. My power data and my improvement on the bike are correlating to one another. The slow ramp up in weekly training efforts are making a difference.

Entire workout (147 watts):
Duration: 3:16:01 (3:42:21)
Work: 1702 kJ
TSS: 222 (intensity factor 0.831)
Norm Power: 191
Distance: 54.836 mi
Min/ Max/ Avg
Power: 0/ 945/ 147 watts
Cadence: 29/ 244/ 79 rpm
Speed: 2.3/ 38.6/ 17.0 mph
Pace 1:33/ 26:06/ 3:31 min/mi
Hub Torque: 0/ 439/ 70 lb-in
Crank Torque: 0/ 1066/ 168 lb-in

Wednesday, August 19, 2009

Sports Distance Calculator

This is just a brief announcement of a new web site that can be used to create routes for cycling or other events. This particular site has a few features that I like that are not currently available on other mapping web pages that I use, such as, reverse course is a nice feature. I was asked a few weeks by a group member to reverse a course and this feature would have been a real fast solution. It also has the auto routing feature by using the right mouse buttom that will allow you quickly create a route and an elevation profile option is available.


So if you are looking for alternative course creating web sites check out the following link.

Sports Distance Calculator

Saturday, August 15, 2009

Brewery to Euharlee



(click on the images to enlarge)

Garmin Connect Ride Data

Group: We had about 7 guys and Diane, who ain't scared to ride with a bunch of guys. For the most part the group stayed together. At the end me, Diane and Rod came in under a more subtle pace.

Route Description: Rolling hills and flat sections with one fairly short taxing 20% climb that was about like Burhalter Gap Road that we hit just before mile 20. Very nice route with great variety of gradients and fairly low traffic.

Nutrition Intake During the Course: (2)Hammer gels, (2)24oz. bottles with Hammer Heed/10grams Glutamine/3grams BCAA's , (1 1/2) 24oz. bottle refills with plain water at the store stops, (1/2)Cliff Bar, (4)Endurolytes, (1)Post Ride 30gram whey protein drink

Weather: Sunny - 70's at the start and 85 at the finish. Cooler for August

Training Goal: My goal today was to hang with the group and follow whatever pace was set. It was an enjoyable ride and a break from the last couple of weeks of staying within a certain lower power zone and being off the back of the group. Today I was right in the mix of being in the front and at the back. A couple of times I "stretched the legs" as Rick would say just to see if my legs were up to any speed work. At the end of the ride I tried a couple small sprint practice runs out of curiosity. The sprint practice went as expected after 54 mile of a group ride. My shoe cleats had a little too much wear on them to put that kind of torque on the pedals.

Entire workout (132 watts):
Duration: 3:23:21 (3:43:26)
Work: 1580 kJ
TSS: 203 (intensity factor 0.78)
Norm Power: 179
VI: 1.36
Distance: 55.645 mi
Min/ Max/ Avg
Power: 0/ 751/ 132 watts
Cadence: 29/ 244/ 78 rpm
Speed: 2.2/ 34.3/ 16.7 mph
Pace 1:45/ 26:49/ 3:36 min/mi
Hub Torque: 0/ 584/ 62 lb-in
Crank Torque: 0/ 1253/ 154 lb-in

Sunday, August 9, 2009

Silver Comet Sunday - August 8th

Garmin Connect Ride Data

Solo: Solo effort, but I did join in with a guy named John for a few miles in the first interval. Really I drafted John for a few miles, but close to the turning point my hips really tightened up and I was feeling the fatigue from Saturday. There was just no way I was going to be able to hang with John to finish the ride and he looked to be in a good consistent solid pace. Perhaps having John there was a bit of motivation for me to dig a little deeper on the first interval. I definitely felt the fatigue in my legs.

Route Description: Flat

Nutrition Intake During the Course: (1)Hammer gel, (1)24oz. bottle with Hammer Heed (1) 24oz. bottle with plain water (3)Endurolytes, (1)Post Ride 30gram whey protein drink

Weather: Hot - 91 degrees

Training Goal: My goal was an hour out and and hour back at a tempo pace, but with the ride yesterday I knew today may be a struggle and it was. I could not hold level 3 (tempo) and ended up more in level 2. The first half was not too bad, but I could feel the fatigue in my legs and some discomfort in my hamstrings and hips with a 0.77 IF. The second interval (on the way back) I reluctantly tapered back and ended with a 0.6 IF.

Interval 1:
Duration: 59:20 (1:00:24)
Work: 581 kJ
TSS: 59.1 (intensity factor 0.775)
Norm Power: 178
Distance: 17.749 mi
Min/ Max/ Avg
Power: 0/ 557/ 164 watts
Cadence: 31/ 244/ 83 rpm
Speed: 4.8/ 26.3/ 18.0 mph
Pace 2:17/ 12:23/ 3:20 min/mi
Hub Torque: 0/ 285 /61 lb-in
Crank Torque: 0 /779 /178 lb-in

Interval 2:
Duration: 1:02:15 (1:03:16)
Work: 481 kJ
TSS: 38.6 (intensity factor 0.614)
Norm Power: 141
Distance: 17.782 mi
Min / Max / Avg
Power: 0 / 393 / 130 watts
Cadence: 29 / 244 / 69 rpm
Speed: 2.3 / 24.3 / 17.3 mph
Pace 2:28 / 26:06 / 3:28 min/mi
Hub Torque: 0 / 210 / 51 lb-in
Crank Torque: 0 / 707 / 166 lb-in

Saturday, August 8, 2009

Brewery 74 - Endurance Pace







(click on the images to enlarge)

Garmin Connect Data

Group: Though I did not stay with the group's pace, we did have a good turn out with about 14 cyclists starting. Three went back with a mechanical, but since I did not stay with the group I am not sure how their ride ended. It seemed that the group broke apart from what I could tell and heard.

Route Description: Virtually flat for a ride in this area. Some nice quiet roads with virtually no cars along the north end of the route, such as, McEntire and Cagle road.

Nutrition Intake During the Course: (2)Hammer gels, (2)24oz. bottles with Hammer Heed/10grams Glutamine/3grams BCAA's , (3) 24oz. bottle refills with plain water at the store stops, (1)Cliff Bar, (6)Endurolytes, (1)Calcium chewable tablet, (1)Post Ride 30gram whey protein drink

Weather: Hot - 70's at the start and 93 at the finish

Training Goal: After ramping up the indoor training efforts from Monday to Thursday and a fast run on the mountain bike this past Tuesday, today's goal was to keep the ride "aerobic" or to end up somewhere near 0.6 to 0.7 IF (intensity factor). My data for today is 0.66 IF for the 74 miles and despite not staying with the group I did stick to my goal. I had 2 or 3 cramps starting about mile 60, but was able to spin through them in an easy gear.

Entire workout (118 watts):
Duration: 4:56:45 (5:27:15)
Work: 2053 kJ
TSS: 212.7 (intensity factor 0.663)
Norm Power: 152
VI: 1.29
Distance: 74.737 mi
Min / Max / Avg
Power: 0 / 500 / 118 watts
Cadence: 29 / 244 / 74 rpm
Speed: 2.2 / 33.9 / 15.4 mph
Pace 1:46 / 26:49 / 3:54 min/mi
Hub Torque: 0 / 372 / 57 lb-in
Crank Torque: 0 / 906 / 142 lb-in