Friday, December 24, 2010

Christmas Eve Ride

Celebrating Christmas
For unto us a child is born, unto us a son is given; and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, Mighty God, Everlasting Father, Prince of Peace. - Isaiah 9:6


Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 54.71 mi
Elevation Gain: 3,544 ft
Moving Time: 03:46:14
Avg Speed: 13.3 mph
Max Speed: 35.9 mph

Group: Kit, Peter, Neal, Matt and me
Goal: My goal was to enjoy the ride with friends

The Ride: No doubt the coldest start for me this season as we rolled out of the brewery about 8 am and I was not sure where we were heading, but the guys said about 55 miles. Much to my surprise we headed toward Salacoa Road on Hwy. 140, but we turned off on Addington Lane instead of going all the way down to Salacoa. This was a really nice road with a great climb and some fairly steep sections. By this point I was getting warmed up and all but my toes were comfortable.

We did a short store stop at Fairmont and then headed back on Slate Mine, but at some point we again veered away from the typical route back and used some other common roads. Our pace seemed fairly easy and the average total speed is low, but it appears that I still racked up a good amount of time in levels 3 and 4.  Overall I can tell I have lost a little fitness, but still feel pretty good and perhaps can rise back up quickly as I begin ramping up my next block of training.

I really enjoyed riding with this group of guys to today and now it is time for me to go to a Christmas eve service for the reason why many of us are fortunate to celebrate.


Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) Hammer gel (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink .

The Weather: Sunny, Start @ 27 degrees

Bike: Cannondale Six13, Garmin 705, Powertap wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1     12.33      3.00
      2     65.23     40.09
      3    102.92    135.08
      4     31.67     39.47

      5      0.00      0.00
      6      1.13      3.73
      7     10.00     35.82

Overall Power Data: 
 Entire workout (120 watts):
    Duration:      3:46:48 (4:09:05)
    Work:          1615 kJ
    TSS:           256.6 (intensity factor 0.838)
    Norm Power:    168
    VI:            1.39
    Distance:      55.037 mi
        Min    Max    Avg
    Power:           0    708    120     watts
    Speed:           0    36.9    14.5     mph
    Pace             1:38    0:00    4:08     min/mi
    Hub Torque:      0    37    6     lb-in
    Crank Torque:    0    661    132     lb-in



Climb at Addington Road
    Duration:      22:22
    Work:          219 kJ
    TSS:           33.4 (intensity factor 0.949)
    Norm Power:    190
    VI:            1.16
    Distance:      4.948 mi
        Min    Max    Avg
    Power:           0    408    164     watts
    Speed:           0    23.7    13.2     mph
    Pace             2:32    0:00    4:32     min/mi
    Hub Torque:      0    36    10     lb-in
    Crank Torque:    0    566    169     lb-in 



Sunday, December 19, 2010

Comet - 2 x 60 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 40.2 mi
Moving Time: 02:20:21
Avg Speed: 17.3 mph
Max Speed: 28.2 mph

Goal: 2 x 60 minute ntervals sustained in levels 3 and 4. (mission accomplished -see Power Summary below)

Ride: Cold and the trail was a lonely place with a sparse number of cyclists, a few joggers and a few walkers, but it was still nice to get out and put a few miles on the legs on real pavement and not be on the trainer again.Although this is far from my best effort I still feel content looking at my time spent in levels 3 and 4.


Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with BCAA, Glutamine & Maltodextrin, (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  39 degrees (Weather Channel: feels like 32 degrees and it did), Sunny, slight breeze

Bike: Cannondale Six13, PT Hub, Garmin 705

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.84      0.13
      2      1.81      1.03
      3     83.35     81.84
      4     52.86     68.88

      5      0.00      0.00
      6      0.06      0.04
      7      1.58     10.40

Power Data: (Based on FT 200)
 Interval 1:
    Duration:      1:12:07 (1:14:45)
    Work:          706 kJ
    TSS:           90.7 (intensity factor 0.884)
    Norm Power:    177
    VI:            1.07
    Distance:      20.365 mi
        Min    Max    Avg
    Power:           0    559    165     watts
    Speed:           0    24    16.9     mph
    Pace             2:30    0:00    3:33     min/mi
    Hub Torque:      0    37    6     lb-in
    Crank Torque:    0    735    184     lb-in

Interval 2:
    Duration:      1:07:45 (1:09:06)
    Work:          557 kJ
    TSS:           66.9 (intensity factor 0.781)
    Norm Power:    156
    VI:            1.13
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      19.875 mi
        Min    Max    Avg
    Power:           0    571    139     watts
    Speed:           0    28.6    17.5     mph
    Pace             2:06    0:00    3:25     min/mi
    Hub Torque:      0    32    5     lb-in
    Crank Torque:    0    736    160     lb-in

Entire workout
(151 watts):
    Duration:      2:22:37 (2:29:28)
    Work:          1276 kJ
    TSS:           160.4 (intensity factor 0.836)
    Norm Power:    167
    VI:            1.11
    Distance:      40.731 mi
        Min    Max    Avg
    Power:           0    571    151     watts
    Speed:           0    28.6    17.1     mph
    Pace             2:06    0:00    3:31     min/mi
    Hub Torque:      0    37    6     lb-in
    Crank Torque:    0    736    171     lb-in

Wednesday, December 15, 2010

Watts on the Menu?

My previous blog entry was a look back on 2010 and the evolution or refinement of my training structure and this blog entry is about a look forward to the goal of 2011 and beyond.

Sticking to the basics for 2011
  1. Raise my Functional Threshold - improve by working on sustainable power output in levels 3 & 4.
  2. Improve my watts/kg - improve by better fork control or refined calorie intake.
Seems like a very simple blog entry, but there will be a lot of consistent and honest work required for me to meet the goal. I will have the power meter to tell me if I am consistent and honest about the effort.

 

Sunday, December 12, 2010

Reflection of 2010

The above graphic is a reflection of my 2010 season to this point and with the holidays and all the other activities that I have to attend between now and the end of the year will probably end on a flat note, but I do plan to squeeze in as much quality time as possible. Also our weather has been rather cold and windy, which means trying to put in more quality time on the trainer, but it is really hard to rack up as much TSS (Training Stress Score) points in the week on indoor training compared to the 2 and 3 hour outdoor rides.

  • As I started the 2010 season I had high hopes of really kicking it into gear, but I came down with the flu and a respiratory illness that really hurt my training and turned out to be a major setback. It took me weeks for my lungs and heart to recover from the illness and then it was a very slow ramping up the training intensity.
  • Once I started training for the 3 State 3 Mountain Challenge I had a fairly linear progression, but it was mainly climbing back to my previous condition following the illness so the progress was steady.
  • Then I hit my second slump, which was going on vacation with my wife and as it happens in my line of business vacation just means working harder finishing deadlines leading up to the time off. Time off the bike once again really put me into a deep hole.
  • After returning from vacation it really hit me that I wanted to get structured with using my power meter and not just do well in fast paced weekend club rides so I set a goal of changing my structure and work on raising my functional threshold. The last two blocks of training with small periods of rest between are reflective of the new structure. It is my goal to look at this as a very long project so I do not expect to see sharp growth periods, but hopefully future PMC charts will reflect something similar to this graphic with a slightly steady upward rising trend. This gradual trend will help me continue to train in blocks of weeks with hope of being able to easily recover and keep going. So far it is working just as I had hoped and just as I was told by others who have found success in this type of structure.
If you are new to this blog I do not race. I fall into the category of a recreational cyclists, but it is my hope to train with good intention and effort within a limited time frame.

Saturday, December 11, 2010

Reset Ride

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 54 mi
Elevation Gain: 2,892 ft
Moving Time: 03:37:01
Avg Speed: 14.9 mph
Max Speed: 33.6 mph

Group: Gayle, Nancy, Carl, Ron, and me
Goal: My goal was to try to take it easy as I end a small rest period before starting the next block of training.

The Ride:
Before this ride it was my hope to take it easier and consider this ride a reset ride. My reset ride term is probably a unique term that I conjured up, but it is sort of where I am at. I just finished another block of training and had a small rest this past week. Today and tomorrow's efforts will finish out the short week of rest before I start the next block of training.

It was nice to get out with a few group members and just kind stroll along. There were a few moments and a few short hills that required higher amount of power output to get up and over, but those moments were short enough not to hurt me physically or to interrupt my rest period. Some would think rest means totally off the bike and no exercise at all. Sometimes I do take time off completely, but when I transition from training periodization block to another I just taper back the intensity level. My legs and heart felt really great today so I feel physically ready for the next block and I also feel motivated to hit it again.

Nutrition Intake During and after the Course: 36 oz.of water with Hammer Heed,BCAA and Glutamine, (2) Accel gel (1) 30 gram Whey protein post ride recovery drink .

The Weather: Cloudy, breezy, Start @ 37 degree

Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1     22.05      9.64
      2     87.21     50.22
      3     98.34    117.14
      4      0.00      0.00
      5      0.00      0.00
      6      0.48      1.75
      7      7.10     22.25
Overall Power Data: 
Entire workout (110 watts):
    Duration:      3:38:12 (3:58:43)
    Work:          1420 kJ
    TSS:           201.7 (intensity factor 0.754)
    Norm Power:    151
    VI:            1.37
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      54.043 mi
        Min    Max    Avg
    Power:           0    588    110     watts
    Cadence:         30    244    79     rpm
    Speed:           0    33.9    14.8     mph
    Pace             1:46    0:00    4:04     min/mi
    Hub Torque:      0    36    6     lb-in
    Crank Torque:    0    711    125     lb-in

Saturday, December 4, 2010

Wintery Feeling Ride

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 36 mi
Elevation Gain: 1,824 ft
Moving Time: 02:08:11
Avg Speed: 17.0 mph
Max Speed: 33.0 mph

Group: Gloria, John, Bill, Rod, Terry, Alan, Dave, Ron, Keith and me
Goal: My goal was to try to sustain as much in levels 3 & 4 as possible.

The Ride: There are good days and there are bad days as the saying goes and there is not much I can put in this blog entry that is bright and sunny other than a bunch of us at least got in some time on the bike. I am sure my effort today is nothing that will get remotely close to being a personal best day. To start off we had some confusion since we normally start from the brewery, but they had a Christmas event for the employees and we did not get notice about it until arriving at the brewery. We were scrambling trying to get flag down group members and let them know to park and start from the T/A truck stop so that had us a little out of sorts.

Then there was the weather and as the group rolled out a bit behind schedule the clouds were settling in. The appearance was very winter looking. Dark dreary skies and the breeze was cold and damp. We were keeping it simple with intentions of doing a variation of the marked 48 and add a few miles to get over 50, but at the turn off for the 31 route and with the drizzle getting harder we decided to call it a day and head back in case it were to pour on us.

I did a few extra miles on my own toward the end so most of the group was gone by the time I arrived. I ended up meeting a few of the group members at Wesman's for a quick bite to eat and then headed home. Wow!! I don't know what was going on, but as soon as I got out of the shower I laid down and fell asleep like I had done an intense 100 mile effort. I struggled to wake up. I don't know what was going on and if I was already beyond fatigue before the ride, but at the moment I am flat worn out.

It was good to have Alan Pilling and Keith Kudlac with us in the group today. We have not seen them in a while and yet they looked as strong on their bikes as ever. We had several missing from the group today due to illness so I want to say to Gary, Diane and others that I hope you get well soon and join us on the next ride.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (2) Hammer gel (1) 40 gram Whey protein post ride recovery drink .

The Weather: Dark,cloudy, misty, Start @ 37 degree

Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      2.10      0.29
      2     26.82     18.08
      3     51.74     65.24
      4     39.90     39.89

      5      0.00      0.00
      6      1.20      2.78
      7      6.30     27.34

Overall Power Data: 
 Entire workout (127 watts):
    Duration:      2:11:23 (2:22:57)
    Work:          978 kJ
    TSS:           153.1 (intensity factor 0.855)
    Norm Power:    171
    VI:            1.35
    Distance:      36.347 mi
        Min    Max    Avg
    Power:           0    759    127     watts
    Speed:           0    33.8    16.5     mph
    Pace             1:47    0:00    3:38     min/mi
    Hub Torque:      0    32    6     lb-in
    Crank Torque:    0    766    134     lb-in

Sunday, November 28, 2010

Attributes - In Pursuit of Success

If you were to think of successful people around you how would you describe them? What attributes do you think they have that has led to their success?

I look at cycling and a desire to progress rather than just be a recreational or club rider and I can look back at my past and take some life lessons and apply to my desire to improve. I can look at some integral people around me and in my past that have been successful and examine those attributes to see how those can apply to progression. At the end of this blog entry I will name a few of those people and how they have impacted my views.

So what are those descriptors or attributes?
I will name a few that stand out to me, but there are many more. Take a moment to think about this and about those around you and think of the positive attributes. Some on my list are similar and are perhaps synonyms of each other, but I want to add them anyway.

The main descriptors I think of are commitment, determination, dedication, persistence and consistency.

There is one catch phrase that has a lot of meaning to me even though it has a negative connotation. “Keep doing what you are doing and you will keep getting what you are getting.” I don’t know who coined that phrase and there are different variations of that phrase but it is true for someone who is stuck in a rut and going nowhere fast. You cannot expect success in sports, careers or even relationships without some effort. I was fortunate to have trained in a gym with world-class lifters and bodybuilders. Individuals that have genetic ability that is like one in a million. As an observer I have seen those with genetic ability stall out because they only went as far as their genetics would take them, but never had the determination, the dedication or the consistency to push hard enough to compete once their competition became equally genetically gifted. I have seen some of those world-class lifters train exceptionally hard because that is what it took for them to compete at that level.

Commitment or dedication is something a person takes on as a personal agenda. I find it to be a mental milestone that one must cross in order to head down the right path. I think of the phrase, “you can lead a horse to water, but you cannot make them drink.” When I think of the many in my past that refused to cross that mental line. When I used to personal train people or they would ask me about a diet routine I would get a boatload of excuses as to why they could not do it. The correct word is not could but would. It is not that they could not do what I suggested. It is that they would not do as I suggested. There was a personal refusal to make a commitment and yet the commitment was not to me and it is not to a coach or a consultant the refusal is to one’s self. The first step to break out of the same old thing with the same old results is to make a personal commitment to the goal.

Determination is something one also must make a mental cross over in order to get on the road of success. In the context of training it may mean going to the gym when you feel tired after a long stressful day at work or it may mean that training might occur in the bitter cold winds. Determination is driving through whatever hardship or discomforting obstacle that stands in the path of success. I remember many years ago working on a farm in Kentucky. We were using a draft horse to pull a log out the woods. As the mare began pulling the log out of the woods it caught on another tree and she pulled harder. My stepfather tried to get her to ease up, but she would not relent. I could hear the chains begin to make noises and the leather harness started to creak, but it seemed as if she just became more frustrated and intent of pulling that log. She kept on trying until she uprooted the small tree that was her obstacle. Determination in my training definition is pushing through regardless of the hardship or the discomfort. Today it was pushing against a cold wind and trying to keep my wattage and speed high. It was more like pushing against a wall at times, but I was not going to give up easily. Push through it.

Persistence or consistency is something I see those who have been successful in sports, careers, school, relationships or other life events. I have rarely met a person in my life that was just handed the reward for little effort. I am sure there are plenty of those that have won or succeeded with little effort, but fortunately I have not been around those types. I want to be around those who are like me that had to dig their way out of the trench and who had to make personal sacrifices in order to succeed. I admire those who do not give up and keep trying despite some bad days or years or even reluctant genetic ability. They are relentless in their pursuit. They keep trying over and over again. I imagine many of those people, like myself, have been at times frustrated as we have watched other pass us, but we keep pursuing. Who lines up at the Olympic games with intention of running only half of the race? One lines up to win or to do better as a personal goal. Why train or go to the start line if your intention is to drop out?

Being persistent and/or being consistent is one of the greatest attributes I have ever seen in any successful person. Why do they show the inspirational stories of athletes overcoming great odds to be an athlete at the Olympic games? It is because there is a great amount of respect and admiration for anyone that keeps trying regardless of the odds. As an individual preparing for the goal or in progress of the goal that person must be prepared to have some defeats and some bad training days. There will be good days and bad days. There may be good years and bad years, but the attitude of persistent through the odds will inch a person toward meeting those goals of betterment.

Being consistent goes back to making a commitment to the goal. In the context of training I have never seen someone be long term successful by doing a hit and miss type of training schedule. A hit and miss strategy may work for the short term, but it will usually stall out and the person will become frustrated and discouraged.

There are certain physical adaptations that occur with a certain stimulus in training stress or perhaps a repetitive sport skill like batting practice that if one practices more the results will likely be better. If one is more consistent with training the results will likely be better. One needs to find out what would be a good program that would fit with their daily living features like work and relationships and then make a commitment to be consistent with the remaining time to pursue the goal with sound training principles.

Success takes time and with that for most of us it will require a commitment, dedication, determination, persistence and being consistent.

Here are some of the people in my life that I have observed and have appreciated for these attributes. There are many others, but at the moment these stand out to me.

Elizabeth McCubbin – my mother who I observed as a small child raising me and my two sisters as a single parent while teaching school in the day and going to college at night so that our lives would be better and that we would have a better chance at our future. My mother did all of these things well and did it with such grace. She had a huge impact on my inspiration and work ethic.

Annie Riveccio – is an old friend of mine that is greatly blessed in genetics for putting on lean mass. I remember the first time I saw Annie in the gym and she was a stand out with her virtually untrained lean mass. I watched her progress quickly and win the state bodybuilding championships, which qualified her for the nationals, but then it became tougher for Annie and I noticed that she had to step up her training, her commitment and she had to be persistent as it took a number years to win the nationals and become an IFBB professional bodybuilder. Annie is one of those that many of us would point the finger at and proclaim one in a million blessed genetics, but despite being blessed with genetics above most of us I witnessed her hard and dedicated work through a number of years.

Jamie Brownlow and Nancy Alexander come to my mind as my cycling friends. They stay at it and I have witnessed both of them progress the past couple of years. Recently Jamie came out of her comfort zone and not only finished the difficult 100 mile Six Gap ride, but she did it in the cold rain without her group support. She did not bail out when many would have allowed her the excuse because of the horrible weather she pursued and finished. The same can be said about Nancy, who is typically a quiet type of person about her goals. All I really hear from Nancy is that she sets her sights on an event and just goes for it with dedicated training and a focus.

Alan Pilling – I have seen Alan, who is about 68 I think, sitting in the front of cycling group in a strong headwind and while everyone behind was griping about the weather he continued to push forward as if nothing was going to stand in his way. I remember that day when I looked over at him and there was this stone like facial expression like nothing could stop him. I have witnessed Alan out ride much younger people on hill climbs and ride past young guys on the flats as if age had no impact at all.

Neal Bowers – I am not sure of Neal’s age but he is another die hard cyclist that just keeps pushing hard. It is almost as if he looks for an obstacle to overcome. Neal inspires many of us to keep pushing not only toward the goal, but to attack the obstacle while we are at it.

My goal now is to become a better cyclist. I started cycling as a recreational pursuit in 2004 to better my health with cardio, but was smitten by the cycling bug and wanted to improve. Finally this year in late June I made a commitment to take a common path of training just under my threshold and for the past several months I have remained dedicated to the pursuit. The consistency of training even on days when I feel tired or lethargic has also paid off with incremental progression. This is the right path to make as an individual to be committed, dedicated, persistent and consistent. The gains might not be exceptionally fast, but that is the point with lesser genetics. It is a slow incremental progression and I am willing to keep to the commitment as long as the Lord allows me.

Where is that zone of improvement for cycling? Here is a chart courtesy of Fastcat Coaching and Dr. Coogan for reference and one can see why my focus at the moment is in levels 3 and 4 where it seems to have the most bang for the buck and a good starting point.



Now I am going to say something that may seem a bit contradictory to everything I just wrote, but all of this has to stay in balance with all other things in life. Meaning I will stay dedicated to the training pursuit, but I will not cross the line of placing this pursuit above God, my wife or my career. I don't want to go into the bad details, but I learned in the past that those things are far more important and have much greater value to be respected, appreciated and cherished than a sport. But when I am in my allotted time of training it is then I will pursue hard.

Comet - 2 X 60 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 37.2 mi
Moving Time: 02:02:48
Avg Speed: 18.2 mph
Max Speed: 24.7 mph

Goal: 2 x 60 minute intervals sustained in levels 3 and 4. (mission accomplished -see Power Summary below)

Ride: Cool and windy best sums up the elements, but I was very surprised by how great I felt pushing out and back during the intervals. Going out the trail was virtually empty and coming back it was the same. I did have a couple riders get in my draft on the way back so I did have a little company behind me, but I felt great mentally and physically on today's training effort.

What was great is that my mind was being nice today with a lot of motivational pushing along the way instead of focusing in on the head winds and cool weather. I will try to put those thoughts into a blog entry.


Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (2) Hammer gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  50 degrees, Sunny, winds E 12 mph

Bike: Cannondale Six13

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.71      0.09
      2      1.43      0.72
      3     71.04     86.97
      4     47.61     66.26

      5      0.00      0.00
      6      0.00      0.00
      7      1.01      1.55

Power Data: (Based on FT 200)
 Interval 1:    
    Duration:      1:01:20 (1:01:58)
    Work:          599 kJ
    TSS:           75.2 (intensity factor 0.869)
    Norm Power:    174
    VI:            1.06
    Distance:      18.518 mi
        Min    Max    Avg
    Power:           0    467    165     watts
    Speed:           0    23.9    18.0     mph
    Pace             2:30    0:00    3:20     min/mi
    Hub Torque:      0    27    6     lb-in
    Crank Torque:    0    889    182     lb-in


Interval 2:
 
    Duration:      1:02:13 (1:05:08)
    Work:          609 kJ
    TSS:           78.9 (intensity factor 0.887)
    Norm Power:    177
    VI:            1.07
    Distance:      18.693 mi
        Min    Max    Avg
    Power:           0    514    166     watts
    Speed:           0    24.7    18.0     mph
    Pace             2:26    0:00    3:20     min/mi
    Hub Torque:      0    29    6     lb-in
    Crank Torque:    0    676    180     lb-in 

Saturday, November 27, 2010

Post Thanksgiving Ride

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 52 mi
Elevation Gain: 2,653 ft
Moving Time: 02:59:17
Avg Speed: 17.3 mph
Max Speed: 33.0 mph

Group: I was going to ride solo, but ended up blended in with a group from Atlanta Cycling.
Goal: My goal was to try to sustain as much in levels 3 & 4 as possible.

The Ride: I was really waffling about today's ride. My regular group seemed to be either out of town or busy with holiday family gatherings and there were a few that announced they were doing a 60 mile ride from Barnsely Garden to Horn Mountain, but I really did not feel up to that ride. There was also the weather forecast and it wasn't so much the chilly temperatures as it was the announcement of a lot of wind and hard occasional gusts that played a role in the decision. At 9 AM I decided to head to the brewery and do either the 31 or 48 BBC marked route.


When I arrived at the brewery there was a big group from Atlanta Cycling doing the marked 48 route with a few additional miles. I rolled out solo and started passing some riders that were splitting off the big group. I caught a couple of guys, Jim and Tom and ended up riding with them until the store stop. At the store stop the three of us joined in with about 6 other riders from that group and I stayed with them for the remaining miles.

About the last 5 miles I went up to the front of the group and did some work, but ended up pulling away with about 3 other guys.

Today with the winds and the excess clothing made for a difficult day of training, but I am very happy with the uploaded data. Looks like I was able to achieve what I needed despite battling the wind.


Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) Cliff bar (1) Hammer gel (1) 40 gram Whey protein post ride recovery drink .

The Weather: Sunny, Start @ 37 degrees | End @ 50 degrees,  humidity 35%, winds NNW 10 mph with gusts up to 20 mph.

Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      0.59      0.14
      2     13.29      8.90
      3     78.27     91.06
      4     76.88    102.15

      5      0.00      0.00
      6      1.55      4.21
      7      7.50     18.36

Overall Power Data: 
 Entire workout (145 watts):
    Duration:      2:59:54 (3:08:33)
    Work:          1554 kJ
    TSS:           225.8 (intensity factor 0.875)
    Norm Power:    175
    VI:            1.2
    Distance:      52.019 mi
        Min    Max    Avg
    Power:           0    701    145     watts
    Speed:           0    34.2    17.3     mph
    Pace             1:45    0:00    3:28     min/mi
    Hub Torque:      0    35    6     lb-in
    Crank Torque:    0    960    150     lb-in

Wednesday, November 24, 2010

Pre Thanksgiving Ride

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 59 mi
Elevation Gain: 2,765 ft
Moving Time: 03:18:33
Avg Speed: 17.7 mph
Max Speed: 36.5 mph

Group: 20+ riders today
Group Goal: Winter Pace Ride (17 mph avg overall)

The Ride: Driving up to the brewery this morning with the wipers on intermittent and some fog I suppose we trusted the weather folk that it was going to clear off as they said, but even if not I was ready to ride. We had about 20+ riders show up and I was there on their typical Wednesday ride with long holiday weekend away from work. Oh how I wish that were the case all of the time. To be able to do the Wednesday ride year round. Sweet!

I was not completely sure what the plan or the route would be and to be honest I did not care since I am addicted to cycling. Just point me in a direction with pavement I will pedal.

The sun popped out just about the time the weather folk said and it did not take long for the group to pull over and shed some layers. The pace was truly a winter pace at the beginning with a few random fast sections that a few of us took part in. After the store stop the pace picked up a bit and the group split apart. I went with them, but stayed mostly toward the back of the pack. Even at the back I could still feel the wind and I could see the legs of those in the front pushing a bit harder and yet they continued to up the pace.

At one point me, Jamie and Blake were concerned about a rider that dropped off the back and just in the couple of seconds discussing whether to go back or not we were dropped. That is the crazy thing about a fast group. You can just about get dropped sometimes just leaning over to get your water bottle so there are times when you have to stay very alert and be ready to jump or sprint a hill because if the group does this and you do not respond in that instant you may get dropped and may not be able to get back in with them. That was the case today. When we tried to pull back up to the group the three of us could not work in the wind as efficiently as the bigger group. I used up my matchbook trying to pull us up and was greeted by a stiff headwind.

I am glad Blake and Jamie were with me. They did 99% of the work in the remaining few miles fighting the wind. Jamie and Blake are my heroes today.


Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine (2) Cliff bar (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink .

The Weather: Fog and Mist at the start, but turned sunny later, Start @ 55 degrees | End @ 62 degrees,  humidity 77%, winds SSE 9 mph

Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      8.00      1.91
      2     42.25     24.80
      3     92.69    114.42
      4     41.66     48.75

      5      0.00      0.00
      6      2.94      7.11
      7     10.69     37.41
Overall Power Data: 
Entire workout (128 watts):
    Duration:      3:21:06 (3:34:50)
    Work:          1519 kJ
    TSS:           234.1 (intensity factor 0.848)
    Norm Power:    170
    VI:            1.33
    Distance:      59.045 mi
        Min    Max    Avg
    Power:           0    685    128     watts
    Speed:           0    36.5    17.6     mph
    Pace             1:39    0:00    3:25     min/mi
    Hub Torque:      0    350    52     lb-in
    Crank Torque:    0    1104    129     lb-in

Sunday, November 21, 2010

Comet - Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 29.3 mi
Moving Time: 01:38:53
Avg Speed: 17.7 mph
Max Speed: 27 mph

Goal: Ride to Hiram and back at a solid effort and sustained time in levels 3 and 4.

Ride: No doubt trying to keep up with the group yesterday for the full ride did impact today's effort, but I still managed to put down some good sustained training time in the levels that I wanted. I was very impressed on the way back some huge guy got on my wheel. I stayed in the mid 20's as long as foot traffic was not in the way and at one point kicked it on up to 27 and he stayed right there with me. I tried to get him to pass me at one point but he would not so I pulled the last 4 miles. Did not matter that he did not want to go around because I was not allowed to draft him anyway. My goal was to keep my focus and stay within my training limits. Good effort on his part to hang with me.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  55 degrees, Sunny, winds WNW 3 mph

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      1.49      0.46
      2      5.88      4.11
      3     79.88     86.83
      4     11.34     16.97

      5      0.00      0.00
      6      0.00      0.00
      7      1.55      3.44

Power Data: (Based on FT 200)
 Interval 1:
    Duration:      50:15 (50:18)
    Work:          444 kJ
    TSS:           52.6 (intensity factor 0.801)
    Norm Power:    160
    VI:            1.07
    Distance:      14.591 mi
        Min    Max    Avg
    Power:           0    513    149     watts
    Speed:           0    24.5    17.4     mph
    Pace             2:27    0:00    3:27     min/mi
    Hub Torque:      0    297    58     lb-in
    Crank Torque:    0    802    164     lb-in



Interval 2:    
    Duration:      48:28 (48:38)
    Work:          443 kJ
    TSS:           57 (intensity factor 0.849)
    Norm Power:    170
    VI:            1.1
    Distance:      14.599 mi
        Min    Max    Avg
    Power:           0    565    155     watts
    Speed:           0    27.3    18.0     mph
    Pace             2:12    0:00    3:20     min/mi
    Hub Torque:      0    261    57     lb-in
    Crank Torque:    0    851    167     lb-in

Saturday, November 20, 2010

Peter's Birthday Ride







Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 60.4 mi
Elevation Gain: 3,186 ft
Moving Time: 03:29:35
Avg Speed: 17.2 mph
Max Speed: 37.0 mph

Group: Carl, Diane, Jamie, Rod, Terry, Nancy, Gayle, Peter, Margaret, Edgar, John, Gloria, Gary, Tim, Mike, Derek, Glenn, Neal, Claire, Chick, Dick and  me. Hopefully I did not leave off anyone it was a big group.
Group Goal: Winter Pace Ride (17 mph avg overall)

The Ride: We had a big group rolling out from the brewery at 9 this morning as a birthday celebration ride for Peter. As tradition goes the person with the birthday gets to choose the route and today Peter selected a very good looped route out to Trimble Hollow Road, Adairsville, Kingston and back. This route has a variety of terrain including some flat fast sections, rollers of all sizes and one small climb up Boyd Mountain Road.

At the store stop a big portion of the group split and take a shorter route back, but a number of us continue on the 60 mile route. Not long after leaving the store stop in Adairsville we had the climb up Boyd Mountain and from there it was just a matter of hanging with the pace. But I must say that the group did well stopping and slow pedaling to keep the majority of people together. Surprisingly I was able to hang with the group today and racked up some good training time at Level 4.

I just hope Peter had an enjoyable day out with his cycling buddies and I am sure he enjoyed a brownie or two at the end made by Diane.

Happy Birthday Peter!!

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine(2) Cliff bar (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink .

The Weather:  Sunny, Start @ 45 degrees | End @ 70 degrees,  humidity 25%, winds SSE 3 mph

Bike: Look 585, Garmin 705, Powertap 2.4 wired, Contour GPS camera

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      6.51      1.33
      2     21.71     12.59
      3     34.46     44.59
      4    123.00    137.37
      5      2.75      5.48
      6      5.40     15.26
      7     16.80     65.39

Overall Power Data: 
 Entire workout (131 watts):
    Duration:      3:34:52 (3:53:26)
    Work:          1649 kJ
    TSS:           279.9 (intensity factor 0.905)
    Norm Power:    181
    VI:            1.39
    Distance:      60.779 mi
        Min    Max    Avg
    Power:           0    687    131     watts
    Speed:           0    37.2    16.9     mph
    Pace             1:37    0:00    3:33     min/mi
    Hub Torque:      0    414    58     lb-in
    Crank Torque:    0    976    134     lb-in

Saturday, November 13, 2010

Armuchee - Fall Colors Ride Videos

Part 1

 

Part 2
 


Part 3


Part 4

Armuchee - Fall Colors Ride

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 67.3 mi
Elevation Gain: 2,892 ft
Moving Time: 03:44:33
Avg Speed: 17.9 mph
Max Speed: 35.4 mph

Group: Carl, Diane, Jamie, Rod, Terry, Nancy, Gayle, Peter, Margaret, Jeff, Bill, Elizabeth, Joe, me and maybe one or two more in the split.
Group Goal: Winter Pace Ride (17 mph avg overall)

The Ride: Diane got the word out to the peeps for the Armuchee - Fouche Gap route, the peeps showed up and nature put on a brilliant show for us. For me it was my third time on this route in the past couple of months, but today I was fortunate to be here to finally see the leaves in full color. Plus the group today was awesome to ride with and strong too. And I cannot believe the weather to go along with this day. Wow! 70 degrees in November and a warm enough that I did not bother with a jacket or vest.

A few of the group split off from the main group at the turn for the Fouche Gap Road climb, but there were still a good number of us to climb the 2 mile hill and enjoy the short descent. From that point forward there were those who did a lot of pulls in the front and tried a couple but I was a little fatigued today.

The pace from the store to the school was brisk (19.6 mph avg. according to my WKO data) and I was doing good to hang on, but it did not matter because the route, the group, the weather and nature's colors made this an exceptional day on the bike.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine(2) Cliff bar (1) Accel gels (1) 20 gram Whey protein post ride recovery drink .

The Weather:  Sunny, Start @ 45 degrees | End @ 70 degrees,  humidity 25%, winds SSE 3 mph

Bike: Look 585, Garmin 705, Powertap 2.4 wired, Contour GPS camera

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      7.56      1.13
      2     36.62     24.42
      3    107.96    124.63
      4     54.87     62.04

      5      8.04     15.92
      6      1.28      1.62
      7      7.62     33.70

Overall Power Data: 
 Entire workout (130 watts):
    Duration:      3:47:26 (4:09:28)
    Work:          1747 kJ
    TSS:           262.2 (intensity factor 0.845)
    Norm Power:    169
    VI:            1.3
    Distance:      67.293 mi
        Min    Max    Avg
    Power:           0    732    130     watts
    Speed:           0    36    17.7     mph
    Pace             1:40    0:00    3:23     min/mi
    Hub Torque:      0    392    56     lb-in
    Crank Torque:    0    856    139     lb-in

Thursday, November 11, 2010

Contour GPS - My Opinion

Contour GPS Opinion
The video examples uploaded to Youtube and Vimeo were edited with Cyberlink Powerdirector Ultra and were enhanced using the stabilization utility to remove some of the jitteryness caused by the helmet mount as noted below. I am very pleased with the quality of the video and the features of the camera for the various available settings. It also includes flexibility by turning off the GPS. The settings are controlled through the provided Storyteller application and will need to be set before leaving home, but it has two selection switch that allows the user to setup two different modes for quality and for type, such as, a still picture mode.

Uploaded to Youtube

Uploaded to Vimeo


Brewery_11-6-2010 from Jesse A on Vimeo.


Camera GPS Embedded Video
Just so you know that GPS only works at the moment when it is uploaded to the Contour website. When you use the Storyteller application you will see a map, but you will not see this data using other video editors or uploading to other web based video site like Vimeo or Youtube.

The upload to the Contour website took a very long time even with a very short or small sized video clip.
Here is an example (Also I cannot embed the video to this blog like I can with Youtube or Vimeo)

Contour Community Video Example

Contour Vented Helmet Mount
Even before I purchased the vented helmet mount I read statements from other users that there is a lot of camera movement. On my first test ride I would estimate that 90% of the ride footage was not usable because there was so much movement and vibration. While riding on the semi-smooth pavement I could feel it as if it felt like it was flopping around, but when I checked the straps at mid ride they were as tight as I could get them. I could still move the camera with my fingers or shift the helmet in my hand and see the camera rock back and forth. The two straps locked down tight, the small mount surface area and the fact that the mount is flat and most helmets are roundish does not make for a stable mount.

The ideas below have not been field tested, but I can tell by using my hands and shaking the helmet with the camera attached that it is much more stable. The drawback to doing this is having to put a self-adhesive velcro strip on a quality helmet. In my case I had an older back up helmet that I could use. I did not want to do this on my costly Giro helmet. As a designer by trade if it were me I would have made the plastic mount base a little larger to give it more surface to surface contact area and put some arc to the bottom of the base, but since helmets come in various shapes this may not work as well. The two straps are simply not enough to hold the camera stable.


Vented Helmet Mount Solution

 Self-adhesive Velcro strip applied to the helmet

 Self-adhesive strip applied to the front and back of the mount

 Velcro used on the front and back of the mount for extra stability
(I left the adhesive cover to help give contrast in the photo, but 
I will use a non-adhesive strip for the front and back)

Sunday, November 7, 2010

Comet - 2 X 60 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 34.2 mi
Moving Time: 01:58:33
Avg Speed: 17.2 mph
Max Speed: 26.5 mph

Goal: 2 x 60 minute intervals @ 85% of FT

Ride: The usual, but a lot of foot traffic today to slow down the intervals. Also I am tired from yesterday's effort, but still was able to do the task today and enjoyed it.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) Accel gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  55 degrees, Sunny, winds WNW 3 mph

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.46      0.00
      2      0.00      0.00
      3    103.47    114.55
      4     12.26     16.70
      5      0.00      0.00
      6      0.61      1.82
      7      1.70      6.53

Power Data: (Based on FT 200)
 Interval 1:
    Duration:      1:00:02 (1:00:28)
    Work:          572 kJ
    TSS:           74.1 (intensity factor 0.877)
    Norm Power:    175
    VI:            1.09
    Distance:      16.935 mi
        Min    Max    Avg
    Power:           0    487    161     watts
    Speed:           0    25.2    16.9     mph
    Pace             2:23    0:00    3:33     min/mi
    Hub Torque:      0    267    63     lb-in
    Crank Torque:    0    646    167     lb-in



Interval 2:
    Duration:      56:57 (57:19)
    Work:          498 kJ
    TSS:           60.4 (intensity factor 0.816)
    Norm Power:    163
    VI:            1.1
    Distance:      16.823 mi
        Min    Max    Avg
    Power:           0    548    148     watts
    Speed:           0    26.4    17.7     mph
    Pace             2:16    0:00    3:24     min/mi
    Hub Torque:      0    279    55     lb-in
    Crank Torque:    0    602    162     lb-in



Entire workout (153 watts):    
Duration:      2:00:53 (2:04:22)
    Work:          1086 kJ
    TSS:           136.8 (intensity factor 0.845)
    Norm Power:    169
    VI:            1.1
    Distance:      34.383 mi
        Min    Max    Avg
    Power:           0    548    153     watts
    Speed:           0    26.4    17.0     mph
    Pace             2:16    0:00    3:32     min/mi
    Hub Torque:      0    358    59     lb-in
    Crank Torque:    0    697    163     lb-in



Saturday, November 6, 2010

Brewery BBC 48 Miles Plus


Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 52.4 mi
Elevation Gain: 2,480 ft
Moving Time: 03:15:39
Avg Speed: 16.2 mph
Max Speed: 34.9 mph

Group: Nancy, Carl, Glenn, Neal, Jack, Edgar and me
Group Goal: Winter Pace Ride (16 mph avg overall)

The Ride: Only a handful of us today on this very chilly start. Someone said it was 27 degrees before we rolled out at 10 am this morning. It is weird to see the brewery parking lot look so empty on a Saturday morning. Edgar and Jack were with us again and it was good to have them along.

Our route following the BBC markings today worked out fine since riders peeled off at different distances. Neal and Glenn had already racked up 28 miles earlier in the morning they split off at the 31 turning point and Edgar also went with them. Jack stayed with us for the 48 mile route but decided not to do the store stop, which added a few miles for me, Nancy and Carl.

Nancy told me at one point that if felt tough today even with the conversation pace and I was thinking the same thing. The head winds and not being used to having all the extra clothing just made it feel hard. I know as I write this blog entry I am feeling like I did 80 miles instead of 50 miles. My body feels worn down. I am happy with the uploaded training data since I still met my goal of having 2 solid hours at Level 3 and I am confident that time was very near the Sweet Spot.

At least we were able to get out, get a few miles in and start adapting to the cold weather. I guess I better get used to it since we are just now approaching the winter season.


Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine(1 1/2) Cliff bar (1) Accel gels (1) 20 gram Whey protein post ride recovery drink .

The Weather:  Sunny, Start @ 34 degrees | End @ 41 degrees,  humidity 53%, winds N 10 mph

Bike: Look 585, Garmin 705, Powertap 2.4 wired
Gear: Started with Sugoi jacket, base layer, shorts, long cycling pants, overshoes, fleece socks, wool socks, heavy winter gloves, winter head skull cap.

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      3.19      0.37
      2     48.28     28.96
      3    134.65    163.20
      4      0.00      0.00
      5      0.00      0.00
      6      0.88      2.62
      7      6.13     18.64

Overall Power Data: 
 Entire workout (129 watts):
    Duration:      3:15:05 (3:43:26)
    Work:          1495 kJ
    TSS:           213.7 (intensity factor 0.82)
    Norm Power:    164
    VI:            1.27
    Distance:      52.622 mi
        Min    Max    Avg
    Power:           0    600    129     watts
    Speed:           0    34.8    16.1     mph
    Pace             1:43    0:00    3:43     min/mi
    Hub Torque:      0    352    58     lb-in
    Crank Torque:    0    913    138     lb-in

Wednesday, November 3, 2010

Contour GPS Video Camera

Up to this point most of the photos that have appeared on my blog were taken by Gary Quellet and all of the videos are by Gary using a small point and shoot camera and he has done a fine job. For some reason I have had a desire to dabble in the videos as well. As to how much video I will put up on my blog I am not sure, but it seems like there are plenty of times that we are on a fast downhill section of road or something was going on that I wished I had recorded video for playback or to share with family and friends. I seem to struggle getting my small point and shoot cameras out and handling it as well as Gary and I would really feel uncomfortable trying that at a near 40 mph hill descent so it is probably best if I use a camera that is mounted and easy to use.

It may take me a while to get the hang of recording while riding or training so please don’t expect great videos right away, but maybe the video will also represent attributes on some of our courses or routes that may be helpful to those who might be considering cycling in our area.

I will probably start the first tests with the vented helmet camera mount and only take short segments and I will probably not use the GPS on the first rides. From my understanding the GPS is embedded in the video and is utilized when using the video options through Contour’s website. I believe I will edit the video using Cyberlink Power Director Ultra and then upload to youtube and then embed to my blog. That is what I plan. We will see how it turns out.

Contour GPS Overview

• Has 5 modes Full HD 1080p, Tall HD 960p, Action HD 720p, Contour 720p, Still Photo

• Built in ultra sensitive GPS u-blox module in the on/off switch.

• Built in omni-directional microphone.

• Up to 32 GB storage capacity using a Micro SD card.

• Rechargeable Lithium-Ion battery with a life up to 3 hours.

• Contour StoryBook Application for video editing.

• Dimensions (H x W x D) 2.3” x 1.3” x 3.75”

• Weight 5.3 oz / 150 grams

• Operating Temperature 5 to 104 degrees F (-15 to 40 C)


Consideration to the PointofViewCamera.com

When I first started looking into cameras that were available I knew immediately that the Contour product line was the one that I wanted to use. I was impressed with the videos that I saw on the web and the camera seemed to be a small size compared to some of the other options. Also the video seemed to be a very good quality. The next step was to locate a seller and that is where POINTofVIEWCAMERAS.com came to the top of my list. Since I was interested in a camera that had yet to be released I had a few questions and Mike was very responsive to my initial questions concerning some of the new features on the camera. I ended up pre-ordering one of the Mega Pack package deals that included a few extra items that will no doubt be useful. After placing the pre-order since the camera had not yet been released the staff, specifically Atossa, was once again helpful to answer questions regarding shipping dates and getting a tracking number to me. Overall I am very pleased with the service, responsiveness and the friendliness of Pointofviewcameras.com. If I were giving star ratings I would give them a 5 out of 5 stars. As for the camera I still have some testing and to put it through the rigors and elements while being out on the road.

Video by Pointofviewcamera.com


The biggest part of my review will be the actual road test. Stay tuned to see the embedded test video to this page at a later date.

Sunday, October 31, 2010

Comet - 2 X 50 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 40.7 mi
Moving Time: 02:20:10
Avg Speed: 17.5 mph
Max Speed: 30.4 mph

Goal: 2 x 50 minute intervals

Ride: I cut the typical intervals back by 10 minutes to get home a little faster today. I had a guy get on my wheel on the way back. We traded the front on a couple of occasions, but I never drafted. I did have a harder time keeping my wattage up on the way back. Some of it was due to the 10 mph tail wind, the speed at which we were traveling trying to keep wattage up and the safety factor of those on the path. I did not feel comfortable going any faster than 24 mph with that much foot traffic. The weather (except for the wind) was perfect so it was no wonder there were so many people out enjoying some activities. I spoke with the guy at the end of the ride and he complimented me on how I was sustaining the pace. I suppose working at 85 to 90%  of FT for sustained periods is really starting to work. I can feel the difference, I can see it on the power meter and people around me are starting to notice as well.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (2) Accel gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  74 degrees, Sunny, winds WSW 10 mph

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      3.40      0.75
      2     12.05      7.65
      3    122.56    140.24
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.78      1.80

Power Data: (Based on FT 200)
Interval 1:
    Duration:      52:12
    Work:          521 kJ
    TSS:           66.2 (intensity factor 0.873)
    Norm Power:    175
    VI:            1.05
    Distance:      16.027 mi
        Min    Max    Avg
    Power:           0    458    167     watts
    Speed:           0    24.6    18.3     mph
    Pace             2:26    0:00    3:16     min/mi
    Hub Torque:      0    270    62     lb-in
    Crank Torque:    0    671    185     lb-in



Interval 2:
    Duration:      50:09
    Work:          465 kJ
    TSS:           55.7 (intensity factor 0.819)
    Norm Power:    164
    VI:            1.05
    Distance:      15.578 mi
        Min    Max    Avg
    Power:           0    511    155     watts
    Speed:           0    25.6    18.6     mph
    Pace             2:21    0:00    3:14     min/mi
    Hub Torque:      0    205    57     lb-in
    Crank Torque:    0    693    174     lb-in



Entire workout (147 watts):
    Duration:      2:20:58 (2:29:01)
    Work:          1220 kJ
    TSS:           149.2 (intensity factor 0.809)
    Norm Power:    162
    VI:            1.1
    Distance:      40.895 mi
        Min    Max    Avg
    Power:           0    511    147     watts
    Speed:           0    25.6    17.3     mph
    Pace             2:21    0:00    3:28     min/mi
    Hub Torque:      0    270    55     lb-in
    Crank Torque:    0    693    165     lb-in