Ride Photos Link:
Garmin Connect Ride Data:
Garmin Ride Summary:
Distance: 54.3 mi
Elevation Gain: 2,986 ft
Moving Time: 03:23:23
Avg Speed: 16.0 mph
Max Speed: 34.0 mph
Group: Nancy, Margaret, Jeff, Gayle, Peter, Glenn, Carl, Neal and me
The Ride: I missed the opportunity to do the Mineral Bluff ride with Derek, Gary and Mike, but since I had just returned from North Carolina yesterday evening I was not quite ready for another one and a half hour drive back up. Plus I was sore from the short bit of hiking that we did. Fortunately I received a notice from Nancy that she and some others would be riding at the brewery with an eight thirty start.
I have not had been on a ride with several of today's group in a few months. I have not seen Neal, Glenn or Gayle most of the summer and many of this group had been training for the rim to rim Grand Canyon hike. Everyone in the group seemed to ride well today and it was a blessing to be out with everyone on such a fine day.
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) Cliff bar (1) Accel gel (1) 20 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 50 degrees | End @ 76 degrees, humidity 30%, winds SE 10 mph
Bike: Look 585, Garmin 705, Powertap 2.4 wired
Gear: Started with arm / leg warmers, long sleeve base layer, long finger glove, (removed most of this later in the ride)
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 3.80 1.53
2 26.35 15.91
3 66.97 81.74
4 94.00 113.36
5 0.00 0.00
6 1.51 3.62
7 11.34 43.56
Overall Power Data:
Entire workout (123 watts):
Duration: 3:27:02 (3:49:08)
Work: 1510 kJ
TSS: 259.5 (intensity factor 0.882)
Norm Power: 168
VI: 1.36
Distance: 54.695 mi
Min Max Avg
Power: 0 750 123 watts
Speed: 0 34.3 15.8 mph
Pace 1:45 0:00 3:48 min/mi
Hub Torque: 0 328 59 lb-in
Crank Torque: 0 1036 135 lb-in
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