Comet - Out and Back

Garmin Connect Ride Data:
Garmin Ride Summary:
Distance: 36.2 mi
Elevation Gain: 853 ft
Moving Time: 02:01:23
Avg Speed: 17.8 mph
Max Speed: 34.8 mph

Group: Mike (half of the ride) and me.

The Ride: My usual out and back effort on Sunday following church service. The first two miles my hamstrings were feeling knotted up, but at mile 6 I noticed the tension had released and from that point forward I was determined to keep a steady pace and watch the power meter. My goal of course was to keep my effort in the sweet spot (between L3 and L4).

After the turning point I had traveled a mile or so and I saw my friend, Mike Quick coming toward me. I stopped for a minute to chat with Mike and he decided to ride back with me. I feel we did a good job pushing a steady pace and the results from the power meter data was right on where I wanted to be for today's effort with the majority of my time right in L3 and L4. That's good training!!

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

The Weather:  Partly cloudy, 90 (feels like 94 according the Weather Channel), humidity 50%, winds ENE at 6 mph.

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 122

  Level   Minutes       TSS
      1      1.28      0.27
      2      1.49      1.10
      3    103.24    114.00
      4     15.69     21.40
      5      0.00      0.00
      6      0.00      0.00
      7      0.29      0.67

Power Data:
 Interval 1:
    Duration:      1:00:23 (1:01:02)
    Work:          543 kJ
    TSS:           69.2 (intensity factor 0.842)
    Norm Power:    160
    VI:            1.06
    Distance:      17.802 mi
                     Min    Max    Avg
    Power:           0    440    151     watts
    Cadence:         30    166    81     rpm
    Speed:           0    24.7    17.7     mph
    Pace             2:26    0:00    3:23     min/mi
    Hub Torque:      0    320    58     lb-in
    Crank Torque:    0    857    164     lb-in


Interval 2:    Duration:      1:01:09 (1:02:01)
    Work:          505 kJ
    TSS:           64.6 (intensity factor 0.814)
    Norm Power:    155
    VI:            1.11
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      18.187 mi
                    Min    Max    Avg
    Power:           0    517    140     watts
    Cadence:         29    229    82     rpm
    Speed:           0    25.2    17.9     mph
    Pace             2:23    0:00    3:22     min/mi
    Hub Torque:      0    276    52     lb-in
    Crank Torque:    0    679    149     lb-in