Garmin Connect Data
Ride with GPS Data
Training Peaks
Summary
Moving Time: 3:38:00
Distance: 59 miles
Avg Moving Speed 16.2 mph
Elevation Gain: 2,740 ft
Group: Diane, Elizabeth, Rob, Joe and me
Goal: Enjoy the group ride.
The Ride:
Cycling with friends the day after Christmas.
I have to be honest that my attitude when I woke up this morning was really desiring to just lay there, but I know that I would have been really upset for missing the opportunity for this group ride with time off from work. When I stepped out of my truck at 9 am it felt colder than the previous days and once again my motivation took a hit. However, there was no turning back and I rolled out with the small group. I believe we were the only cyclists there.
I was rather surprised how well I held up on this rolling hill course and with this particular small group of strong cyclists. It was probably due to my friends taking it easy on me.
I am very happy to have finished the ride, overcome the negative feeling I had when I woke up and when I felt the cold air. Plus, my legs did quite well considering the rides we have done over the last several days. Another good day of adding to my yearly mileage as the 2011 season nears its end.
Nutrition Intake During and after the Course: ~24 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram whey protein post ride recovery drink (1) left over chicken, dressing, biscuit about 60 minutes following the ride.
The Weather: Partly cloudy skies at the start @ 35 degrees, End sunny skies @ 50 degrees, breezy
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (122 watts):
Duration: 3:49:47 (4:00:59)
Work: 1680 kJ
TSS: 239.6 (intensity factor 0.792)
Norm Power: 162
VI: 1.33
Distance: 58.89 mi
Min Max Avg
Power: 0 514 122 watts
Cadence: 7 246 81 rpm
Speed: 0 34.2 15.4 mph
Pace 1:45 0:00 3:54 min/mi
Altitude: 634 880 762 ft
Crank Torque: 0 1267 137 lb-in
Temperature: 35.6 51.8 44.0 Fahrenheit
Monday, December 26, 2011
Saturday, December 24, 2011
Christmas Eve Ride
 |
| Joe, Diane, Craig and Rod |
Garmin Connect Data
Ride with GPS Data
Training Peaks Data
Summary
Moving Time: 2:57:48
Distance: 50 miles
Avg Moving Speed 16.8 mph
Elevation Gain: 2,119 ft
Group: Diane, Craig, Rob, Joe and me
Goal: Enjoy the group ride.
The Ride:
Great cycling day with friends this Christmas Eve.
May all my friends, family and those keeping up with my adventures this blog have a very Merry Christmas.
Nutrition Intake During and after the Course: ~24 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) tuna sandwich about 60 minutes following the ride.
The Weather: Dark skies at the start @ 38 degrees, End sunny skies @ 48 degrees, breezy
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (124 watts):
Duration: 3:06:48
Work: 1380 kJ
TSS: 188.9 (intensity factor 0.783)
Norm Power: 160
VI: 1.3
Distance: 49.921 mi
Min Max Avg
Power: 0 581 124 watts
Cadence: 7 - 85 rpm
Speed: 0 36.9 16.0 mph
Pace 1:38 0:00 3:44 min/mi
Altitude: 665 938 793 ft
Crank Torque: 0 1292 132 lb-in
Temperature: 39.2 48.2 42.6 Fahrenheit
Friday, December 23, 2011
Brewery to Craneeater Road
Garmin Connect Data
Ride with GPS Data
Training Peaks
Summary
Moving Time: 3:40:50
Distance: 60 miles
Avg Moving Speed 16.4 mph
Elevation Gain: 2,644 ft
Group: Diane, Mike R.,Ron, Steve, Elizabeth, Joe, Chick, Alek and me
Goal: Enjoy the group ride.
The Ride: My goal for today was to turn off training mode and turn on group ride mode and to have a good time riding with friends. Well, even when I am training I am having fun, but today the difference was to stick with the group for the duration of the ride and just forget about training data. I had a great time with friends. I had no clue of the route, distance or anything and for me that is huge as I typically get all crazy about having a route and a plan in advance.
Nine of us rolled out under dark breezy skies with the temperature low 40 degree (F), but it really did not feel that bad. Most of us were dressed light layers over summer wear. The pace was variable throughout the ride with moments of conversation to brisk surges. Diane had some new roads for us to try out and I thought they were a nice change. However, and unbeknownst to us, a tornado came through that area last night and we saw the carnage and the community rally at a couple locations to clean up some homes that were demolished by fallen trees. At one point we were diverted from our route by the police because of storm damage.
Even though it was for the most part a casual group ride my data still reflects a good amount of effort and I can remember those moments of pushing the pace or driving hard up a few rollers burning a few matches along the way. Best thing was getting to ride with a group of friends and not really worry about working on sustainable power. It is the hard work in training that makes these types of rides enjoyable.
Great cycling day with friends.
May all my friends, family and those keeping up with my adventures this blog have a very Merry Christmas.
Nutrition Intake During and after the Course: ~36 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Hammer gel (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) post ride chicken and rice about 60 minutes following the ride.
The Weather: Dark skies at the start @ 44 degrees, End sunny skies @ 50 degrees, breezy
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (122 watts):
Duration: 3:57:50
Work: 1740 kJ
TSS: 272.2 (intensity factor 0.831)
Norm Power: 170
VI: 1.39
Distance: 60.211 mi
Elevation Gain: 1990 ft
Elevation Loss: 2005 ft
Grade: -0.0 % (-11 ft)
Min Max Avg
Power: 0 722 122 watts
Cadence: 7 246 81 rpm
Speed: 0 32.2 15.2 mph
Pace 1:52 0:00 3:57 min/mi
Altitude: 639 1025 790 ft
Crank Torque: 0 1527 135 lb-in
Temperature: 44.6 53.6 47.9 Fahrenheit
Ride with GPS Data
Training Peaks
Summary
Moving Time: 3:40:50
Distance: 60 miles
Avg Moving Speed 16.4 mph
Elevation Gain: 2,644 ft
Group: Diane, Mike R.,Ron, Steve, Elizabeth, Joe, Chick, Alek and me
Goal: Enjoy the group ride.
The Ride: My goal for today was to turn off training mode and turn on group ride mode and to have a good time riding with friends. Well, even when I am training I am having fun, but today the difference was to stick with the group for the duration of the ride and just forget about training data. I had a great time with friends. I had no clue of the route, distance or anything and for me that is huge as I typically get all crazy about having a route and a plan in advance.
Nine of us rolled out under dark breezy skies with the temperature low 40 degree (F), but it really did not feel that bad. Most of us were dressed light layers over summer wear. The pace was variable throughout the ride with moments of conversation to brisk surges. Diane had some new roads for us to try out and I thought they were a nice change. However, and unbeknownst to us, a tornado came through that area last night and we saw the carnage and the community rally at a couple locations to clean up some homes that were demolished by fallen trees. At one point we were diverted from our route by the police because of storm damage.
Even though it was for the most part a casual group ride my data still reflects a good amount of effort and I can remember those moments of pushing the pace or driving hard up a few rollers burning a few matches along the way. Best thing was getting to ride with a group of friends and not really worry about working on sustainable power. It is the hard work in training that makes these types of rides enjoyable.
Great cycling day with friends.
May all my friends, family and those keeping up with my adventures this blog have a very Merry Christmas.
Nutrition Intake During and after the Course: ~36 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Hammer gel (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) post ride chicken and rice about 60 minutes following the ride.
The Weather: Dark skies at the start @ 44 degrees, End sunny skies @ 50 degrees, breezy
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (122 watts):
Duration: 3:57:50
Work: 1740 kJ
TSS: 272.2 (intensity factor 0.831)
Norm Power: 170
VI: 1.39
Distance: 60.211 mi
Elevation Gain: 1990 ft
Elevation Loss: 2005 ft
Grade: -0.0 % (-11 ft)
Min Max Avg
Power: 0 722 122 watts
Cadence: 7 246 81 rpm
Speed: 0 32.2 15.2 mph
Pace 1:52 0:00 3:57 min/mi
Altitude: 639 1025 790 ft
Crank Torque: 0 1527 135 lb-in
Temperature: 44.6 53.6 47.9 Fahrenheit
Saturday, December 17, 2011
Cagle Alternate - 60 Miles
Garmin Connect Data
Ride with GPS Data
Summary
Moving Time: 3:22:44
Distance: 60 miles
Avg Moving Speed 17.8 mph
Elevation Gain: 2,142 ft
Sosbee Group: Diane, Mike R.,Craig, Ron, Steve, Mike Q., Joe and me
Goal: Keep a steady pace for the duration and finish with a 0.8 IF for 60 miles.
The Ride: At first light this morning the appearance was dark, dreary and windy. Not something that looked enticing and with the rain yesterday I knew it was going to be one of those mornings that can chill you to the bone. We had eight of us willing to tacking the headwinds as the course was due north toward Cagle Road, but not all of us had intention of going the distance of the prescribed route.
It was one of those days where I just wanted to buckled down and get this done and I heard Mike say the same thing before we rolled out. After a few miles the pace picked up and I suppose I was the guilty one at first. It did not take long to make it to Cash Road and do our first store stop at the Sunoco. Diane and Mike turned about the 23 mile mark and we pushed a few more miles to the 30 mile mark. Joe went on north solo with hope of finishing with 70 miles.
One the return it was me, Craig and Mike swapping turns at the front with a brisk pace, but it seemed like Craig was up in front the majority of the time with some really strong pulls. Next thing I know we are rolling back into the parking lot and the day is done for cycling. A very good day both in effort from everyone and with friendship out on the road. A great day of spinning the cranks.
Nutrition Intake During and after the Course: ~36 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine, egg protein (1) Hammer gel (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) post ride meatloaf, crackers and milk about 60 minutes following the ride.
The Weather: Dark skies at the start @ 37 degrees, End sunny skies @ 48 degrees, sustained 8+ mph headwinds on the way out and decent tailwind on the return.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (146 watts):
Duration: 3:28:01 (3:36:08)
Work: 1816 kJ
TSS: 252.5 (intensity factor 0.854)
Norm Power: 175
VI: 1.2
Distance: 59.982 mi
Elevation Gain: 1578 ft
Elevation Loss: 1589 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 591 146 watts
Cadence: 7 - 82 rpm
Speed: 0 31.4 17.3 mph
Pace 1:55 0:00 3:28 min/mi
Altitude: 649 936 754 ft
Crank Torque: 0 1279 157 lb-in
Temperature: 37.4 48.2 40.8 Fahrenheit
Ride with GPS Data
Summary
Moving Time: 3:22:44
Distance: 60 miles
Avg Moving Speed 17.8 mph
Elevation Gain: 2,142 ft
Sosbee Group: Diane, Mike R.,Craig, Ron, Steve, Mike Q., Joe and me
Goal: Keep a steady pace for the duration and finish with a 0.8 IF for 60 miles.
The Ride: At first light this morning the appearance was dark, dreary and windy. Not something that looked enticing and with the rain yesterday I knew it was going to be one of those mornings that can chill you to the bone. We had eight of us willing to tacking the headwinds as the course was due north toward Cagle Road, but not all of us had intention of going the distance of the prescribed route.
It was one of those days where I just wanted to buckled down and get this done and I heard Mike say the same thing before we rolled out. After a few miles the pace picked up and I suppose I was the guilty one at first. It did not take long to make it to Cash Road and do our first store stop at the Sunoco. Diane and Mike turned about the 23 mile mark and we pushed a few more miles to the 30 mile mark. Joe went on north solo with hope of finishing with 70 miles.
One the return it was me, Craig and Mike swapping turns at the front with a brisk pace, but it seemed like Craig was up in front the majority of the time with some really strong pulls. Next thing I know we are rolling back into the parking lot and the day is done for cycling. A very good day both in effort from everyone and with friendship out on the road. A great day of spinning the cranks.
Nutrition Intake During and after the Course: ~36 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine, egg protein (1) Hammer gel (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) post ride meatloaf, crackers and milk about 60 minutes following the ride.
The Weather: Dark skies at the start @ 37 degrees, End sunny skies @ 48 degrees, sustained 8+ mph headwinds on the way out and decent tailwind on the return.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (146 watts):
Duration: 3:28:01 (3:36:08)
Work: 1816 kJ
TSS: 252.5 (intensity factor 0.854)
Norm Power: 175
VI: 1.2
Distance: 59.982 mi
Elevation Gain: 1578 ft
Elevation Loss: 1589 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 591 146 watts
Cadence: 7 - 82 rpm
Speed: 0 31.4 17.3 mph
Pace 1:55 0:00 3:28 min/mi
Altitude: 649 936 754 ft
Crank Torque: 0 1279 157 lb-in
Temperature: 37.4 48.2 40.8 Fahrenheit
Saturday, December 10, 2011
Time For 20's
With December's calendar stacked up with social gatherings (many of them mandatory to attend) training time is taking a hit, but with the effectiveness of training at 20+ minute intervals at greater than 91% of FTP I can rest a little easier that my training stress load will not drop completely.
Actually I am quite happy of how my training went this week using the 20 minute intervals on a very limited time frame. Today (Saturday) I was not able to do my long endurance ride and I will have only an hour to train tomorrow morning.
The last blog entry was the 70 mile ride that took a lot out of me with the sustained headwinds on the return, but here is how the week has gone so far. Please note that I am classified as a recreational cyclists so my power output numbers are still low, but that is why we train. I desire to be improved for next year.
Monday - trained legs at the gym
Tuesday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP)
Wednesday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP) Training Peaks Upload
Thursday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP) Training Peaks Upload
Friday - Time off from cycling training
Saturday - 60 minutes total (2 x 20 minute intervals @ > 92% FTP) Training Peaks Upload
Sunday - 60 minutes total (2 x 20 minute intervals @ > 92% FTP) Training Peaks Upload
It looks like much of December will be like this, but to be honest I really like doing these short intense efforts. My hope is to keep my CTL from dropping below 70 through the cold months.
Actually I am quite happy of how my training went this week using the 20 minute intervals on a very limited time frame. Today (Saturday) I was not able to do my long endurance ride and I will have only an hour to train tomorrow morning.
The last blog entry was the 70 mile ride that took a lot out of me with the sustained headwinds on the return, but here is how the week has gone so far. Please note that I am classified as a recreational cyclists so my power output numbers are still low, but that is why we train. I desire to be improved for next year.
Monday - trained legs at the gym
Tuesday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP)
Wednesday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP) Training Peaks Upload
Thursday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP) Training Peaks Upload
Friday - Time off from cycling training
Saturday - 60 minutes total (2 x 20 minute intervals @ > 92% FTP) Training Peaks Upload
Sunday - 60 minutes total (2 x 20 minute intervals @ > 92% FTP) Training Peaks Upload
It looks like much of December will be like this, but to be honest I really like doing these short intense efforts. My hope is to keep my CTL from dropping below 70 through the cold months.
Saturday, December 3, 2011
Sosbee Bike Park - Cagle Road
Garmin Connect Data
Ride with GPS Data
Summary
Moving Time: 4:20:42
Distance: 70 miles
Avg Moving Speed 16.2 mph
Elevation Gain: 2,379 ft
Sosbee Group 1 (70 mile route): Jesse (me)
Sosbee Group 2 (65 mile route): Diane, Jamie, Bill, Chuck, Peter, Craig, Ron, Chick and Richard
Sosbee Group 3: Edgar
Goal: Keep a steady pace for the duration and finish with a 0.8 IF for 70 miles.
The Ride: We received news that the brewery was having their employee Christmas party and asked for cyclists to park elsewhere so a few of us used the Sosbee Bike Park on Simpson Road. It was my first time parking at this location and I am grateful for the property owners so I dropped a few bucks in the donation box.
My friends headed left and I went right out of the parking area, but we both had similar routes that went due north and then returned. Mine was an out and back, meaning I used the exact same path going north and south, but we all experienced the same brutal sustained headwinds on the return. That was the first time in a long time where I was actually ready to get the ride finished, but the only relief I would get was to keep pushing against the wind and finish. Battling that wind absolutely took everything out of me and there was literally no relief until I pulled into the parking area. Even though the wind beat me and my friends down today we will be ready for the next battle.
We train for endurance and we are tested with various attributes that challenge our forward movement. Today we were tested by the weather as the wind gave us plenty of resistance in the fight to get back to our cars. Even if it we were not always noble in the battle, we finished and to me that is victory for today. Tonight we rest up for tomorrow hopefully there will be another battle for some of us wage again.
I saw Edgar on my return and his plan was to get in 80 miles as he is training for an epic ride in Puerto Rico in January.
Nutrition Intake During and after the Course: ~36 oz. of water with Maltodextrin, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink (1) post ride tuna salad, toast, about 60 minutes following the ride.
The Weather: Sunny sky @ 37 degrees, End @ 62 degrees, sustained 10+ mph headwinds on the return.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (141 watts):
Duration: 4:22:18 (4:26:56)
Work: 2224 kJ
TSS: 260.5 (intensity factor 0.773)
Norm Power: 158
VI: 1.12
Distance: 70.397 mi
Min Max Avg
Power: 0 547 141 watts
Speed: 0 32.1 16.1 mph
Pace 1:52 0:00 3:43 min/mi
Altitude: 626 979 734 ft
Crank Torque: 0 1231 161 lb-in
Interval 1: (slight tailwind)
Duration: 1:57:18 (2:00:52)
Work: 1086 kJ
TSS: 132.5 (intensity factor 0.825)
Norm Power: 169
VI: 1.1
Distance: 35.169 mi
Min Max Avg
Power: 0 547 154 watts
Speed: 0 32.1 18.0 mph
Pace 1:52 0:00 3:20 min/mi
Crank Torque: 0 986 173 lb-in
Interval 2: (sustained headwind)
Duration: 2:24:56 (2:26:00)
Work: 1138 kJ
TSS: 125.6 (intensity factor 0.721)
Norm Power: 148
VI: 1.13
Distance: 35.221 mi
Min Max Avg
Power: 0 455 131 watts
Speed: 0 31.1 14.6 mph
Pace 1:56 0:00 4:06 min/mi
Altitude: 626 886 722 ft
Crank Torque: 0 1231 151 lb-in
Ride with GPS Data
Summary
Moving Time: 4:20:42
Distance: 70 miles
Avg Moving Speed 16.2 mph
Elevation Gain: 2,379 ft
Sosbee Group 1 (70 mile route): Jesse (me)
Sosbee Group 2 (65 mile route): Diane, Jamie, Bill, Chuck, Peter, Craig, Ron, Chick and Richard
Sosbee Group 3: Edgar
Goal: Keep a steady pace for the duration and finish with a 0.8 IF for 70 miles.
The Ride: We received news that the brewery was having their employee Christmas party and asked for cyclists to park elsewhere so a few of us used the Sosbee Bike Park on Simpson Road. It was my first time parking at this location and I am grateful for the property owners so I dropped a few bucks in the donation box.
My friends headed left and I went right out of the parking area, but we both had similar routes that went due north and then returned. Mine was an out and back, meaning I used the exact same path going north and south, but we all experienced the same brutal sustained headwinds on the return. That was the first time in a long time where I was actually ready to get the ride finished, but the only relief I would get was to keep pushing against the wind and finish. Battling that wind absolutely took everything out of me and there was literally no relief until I pulled into the parking area. Even though the wind beat me and my friends down today we will be ready for the next battle.
We train for endurance and we are tested with various attributes that challenge our forward movement. Today we were tested by the weather as the wind gave us plenty of resistance in the fight to get back to our cars. Even if it we were not always noble in the battle, we finished and to me that is victory for today. Tonight we rest up for tomorrow hopefully there will be another battle for some of us wage again.
I saw Edgar on my return and his plan was to get in 80 miles as he is training for an epic ride in Puerto Rico in January.
Nutrition Intake During and after the Course: ~36 oz. of water with Maltodextrin, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink (1) post ride tuna salad, toast, about 60 minutes following the ride.
The Weather: Sunny sky @ 37 degrees, End @ 62 degrees, sustained 10+ mph headwinds on the return.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (141 watts):
Duration: 4:22:18 (4:26:56)
Work: 2224 kJ
TSS: 260.5 (intensity factor 0.773)
Norm Power: 158
VI: 1.12
Distance: 70.397 mi
Min Max Avg
Power: 0 547 141 watts
Speed: 0 32.1 16.1 mph
Pace 1:52 0:00 3:43 min/mi
Altitude: 626 979 734 ft
Crank Torque: 0 1231 161 lb-in
Interval 1: (slight tailwind)
Duration: 1:57:18 (2:00:52)
Work: 1086 kJ
TSS: 132.5 (intensity factor 0.825)
Norm Power: 169
VI: 1.1
Distance: 35.169 mi
Min Max Avg
Power: 0 547 154 watts
Speed: 0 32.1 18.0 mph
Pace 1:52 0:00 3:20 min/mi
Crank Torque: 0 986 173 lb-in
Interval 2: (sustained headwind)
Duration: 2:24:56 (2:26:00)
Work: 1138 kJ
TSS: 125.6 (intensity factor 0.721)
Norm Power: 148
VI: 1.13
Distance: 35.221 mi
Min Max Avg
Power: 0 455 131 watts
Speed: 0 31.1 14.6 mph
Pace 1:56 0:00 4:06 min/mi
Altitude: 626 886 722 ft
Crank Torque: 0 1231 151 lb-in
Sunday, November 27, 2011
Cycling Near Seminole State Park
I had the opportunity to cycle the roads near Seminole State Park in southwest Georgia over the Thanksgiving holiday. I was very fortunate to be able to share the holiday with family and also get out to burn off a few calories on some very flat straight roads, but what a joy it was to get out and explore some of these rural roads in south Georgia. The temperatures were pleasant enough to wear summer gear, but with the open fields and some stiff wind it was an effort to hold speed at times. I cannot imagine how hot it must be to cycle these roads in the summer, but fall, winter and spring must be really sweet.
It did not take long to feel at ease with the roads and the drivers that I encountered were very friendly. When passing they gave me plenty of room. Perhaps flat roads are not everyone's sweet place to ride, but to me it is much like training indoors, but much more mentally stimulating. Certainly with the flat roads and winds at times there is plenty of opportunity to train at level for sustained periods of time.
 |
| Park Entrance |
 |
| Lake Seminole within Seminole State Park |
 |
| Highway 39 |
 |
| Highway 285 |
 |
| Harvested Cotton at Highway 39 |
 | |
| Highway 39 |
 |
| Three Notch Road |
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| Lake Seminole at Ray Landing |
Saturday, November 19, 2011
Giordana Silverline Bib Tights with Pad
During the season changes one of the hardest decisions is what to wear. It doesn't matter if it is a new rider or a veteran of many years I can hear several comments or questions about the weather and about what a person intends to wear on the ride. When you have a day that starts in the 30's and warms up into the 50's or higher you certainly want to have layers on that can be removed as the body's core temperature and the day's temperature rises. The more years I ride the more refined my technical gear becomes. My gear bag during the fall and spring is full of options based on weather conditions. However, I felt as if I needed another addition with some mid weight bib tights. Something between wearing shorts with leg warmers and the Pearl Izumi Amfib bib tights that are for really cold days with cold winds. The Amfib tights are a thicker material with a wind front that to be honest seem to be restrictive to me, but again very good for very cold days.
With a lot of options for bib tights out there I did some web research and still could not decide so I rolled the dice and selected the Giordana Silverline Bib Tights with Pad. I wanted something that felt less restrictive and had a pad so that I did not have to double up and wear bib shorts underneath. I had the perfect weather to do my test as these bib tights are rated for weather in the 40's and 50's degree Fahrenheit and today's ride started in the low 40's. One of the general rules to selecting clothing for colder weather is to start the ride feeling cold because it will not take long before the body's core warms up and there is potential to get over heated and sweat heavily. I generally follow this rule and start my rides with the feeling of being uncomfortably cold. Sometimes to the point where I am almost shivering. A good many of my veteran friends prefer to dress warmer. Selecting clothing is a personal preference and what I can say as a review may be meaningless to the next person.
What I had hoped about the Giordana Bibs would be a mid weight material. The material is Super Roubaix, which is a light fleece-backed Lycra and it felt to me like it lightly hugged my legs and yet was not restrictive. They actually felt less restrictive than my favorite Desoto bib shorts combined with leg warmers. These particular line of bibs does not have a wind protection front and at these temperatures I want the cool air to slightly penetrate the fabric and cool my legs. During the ride with a cool winds in low 40 degree F temperature the amount of air that was able to pass through the fabric was almost perfect to me.
At times during the ride where a quick out of the saddle sprint up a hill there was no sensation of feeling restricted by the material like I have experienced with other bib tights. The pad that is used in this line is the OmniForm MC-3-O.F., which I have no idea what all that means other than does it work for me or not. The pad is thinner than my preferred "400 Mile" pad in my favorite Desoto shorts. I must have a more sensitive undercarriage than most because I cannot seem to adapt to the rigors of longer distance cycling and minimal pads. However, the pad held up okay for me on today's 60 mile course. I am not sure if it would be sufficient for me on a century, but I typically keep my miles shorter in the colder months anyway. Overall the fit and feel is excellent in the weather range between the 40'
Conclusion: I give these bib tights very high marks. Out of a 5 star high I would give them 4.75.
Lastly I purchased these bib tights from Classic Cycling in Harrisburg, North Carolina. This was my first order from this online reseller. I selected "free shipping" method and was not sure they would arrive in time for a review this weekend so I sent an email and the response was fast and friendly. The package was already underway and arrived on time. They have a nice selection of high quality cycling apparel and gear with good prices.
With a lot of options for bib tights out there I did some web research and still could not decide so I rolled the dice and selected the Giordana Silverline Bib Tights with Pad. I wanted something that felt less restrictive and had a pad so that I did not have to double up and wear bib shorts underneath. I had the perfect weather to do my test as these bib tights are rated for weather in the 40's and 50's degree Fahrenheit and today's ride started in the low 40's. One of the general rules to selecting clothing for colder weather is to start the ride feeling cold because it will not take long before the body's core warms up and there is potential to get over heated and sweat heavily. I generally follow this rule and start my rides with the feeling of being uncomfortably cold. Sometimes to the point where I am almost shivering. A good many of my veteran friends prefer to dress warmer. Selecting clothing is a personal preference and what I can say as a review may be meaningless to the next person.
What I had hoped about the Giordana Bibs would be a mid weight material. The material is Super Roubaix, which is a light fleece-backed Lycra and it felt to me like it lightly hugged my legs and yet was not restrictive. They actually felt less restrictive than my favorite Desoto bib shorts combined with leg warmers. These particular line of bibs does not have a wind protection front and at these temperatures I want the cool air to slightly penetrate the fabric and cool my legs. During the ride with a cool winds in low 40 degree F temperature the amount of air that was able to pass through the fabric was almost perfect to me.
At times during the ride where a quick out of the saddle sprint up a hill there was no sensation of feeling restricted by the material like I have experienced with other bib tights. The pad that is used in this line is the OmniForm MC-3-O.F., which I have no idea what all that means other than does it work for me or not. The pad is thinner than my preferred "400 Mile" pad in my favorite Desoto shorts. I must have a more sensitive undercarriage than most because I cannot seem to adapt to the rigors of longer distance cycling and minimal pads. However, the pad held up okay for me on today's 60 mile course. I am not sure if it would be sufficient for me on a century, but I typically keep my miles shorter in the colder months anyway. Overall the fit and feel is excellent in the weather range between the 40'
Conclusion: I give these bib tights very high marks. Out of a 5 star high I would give them 4.75.
- Giordana Silverline Bib Tights
- OmniForm MC-3-O.F. pad (can be ordered without a pad)
- Super Roubaix
- Ankle zippers
- Reflective highlights
- Recommended for 40's and 50's degree Fahrenheit range (I could go into the 30's with these)
Lastly I purchased these bib tights from Classic Cycling in Harrisburg, North Carolina. This was my first order from this online reseller. I selected "free shipping" method and was not sure they would arrive in time for a review this weekend so I sent an email and the response was fast and friendly. The package was already underway and arrived on time. They have a nice selection of high quality cycling apparel and gear with good prices.
Modified Rose Pedal - 50
Ride With GPS Data
Garmin Connect Data
Summary
Moving Time: 3:39:53
Distance: 60 miles
Avg Moving Speed 16.6 mph
Elevation Gain: 2,972 ft
Group: Kit, Keith, Mike, Gary, Edgar and me
Goal: Enjoy a conversation paced ride with friends and spin a few miles.
The Ride: Thanks to Gary for creating a modified version of the marked 48 mile Rose Pedal route that had a couple new roads to try out. I started at 8 a.m. to get in a few extra miles and then joined the guys starting from Creekview High School for the 50 mile course at 9 a.m.. Even though the skies were looking dark grey and it had the appearance of a cold winter day the weather really wasn't that bad while we were moving. Once stopped and the cool wind blowing it felt a bit colder.
My preference is typically a flat type road that I can get into a steady pace and train. Rolling hills are typically the opposite for me as I struggle to get into a steady groove, but the rolling hills of the Rose Pedal route seem pleasurable to me. The rolling terrain also does not fit my typical style of training where I am supposed to hold near threshold type of power output for sustained periods, but again the rolling terrain is a nice test of the legs once in a while just to make sure they can deal with the quick out of the saddle efforts on some of the short steeper hills.
The best part of the day is riding with this group of guys. The pace was fairly calm. Calm enough to throw a few jabs of teasing back and forth, which happened to be Mike's day as we joked about him being our ride leader. But I think each of us received a jab at some point during the ride. Dark skies and cool wind, but still a great day to be out with friends on the bikes.
Nutrition Intake During and after the Course: ~26 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink (1) post ride tuna salad, toast, pita chips about 60 minutes following the ride.
The Weather: Heavy overcast sky @ 45 degrees, End @ 50 degrees, breezy conditions.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (132 watts):
Duration: 3:43:02 (4:04:22)
Work: 1769 kJ
TSS: 266.8 (intensity factor 0.848)
Norm Power: 174
VI: 1.32
Distance: 60.869 mi
Elevation Gain: 2360 ft
Elevation Loss: 2346 ft
Min Max Avg
Power: 0 780 132 watts
Speed: 0 36.8 16.4 mph
Pace 1:38 0:00 3:40 min/mi
Altitude: 1012 1292 1188 ft
Crank Torque: 0 1588 143 lb-in
Why do I have this image posted on this blog entry? We had two cars that not only appeared to be very close to us, but one actually looked to intentionally veer toward us while passing. Perhaps the general public does not realize that this is a new law. Perhaps there has not been enough public notice.
Garmin Connect Data
Summary
Moving Time: 3:39:53
Distance: 60 miles
Avg Moving Speed 16.6 mph
Elevation Gain: 2,972 ft
Group: Kit, Keith, Mike, Gary, Edgar and me
Goal: Enjoy a conversation paced ride with friends and spin a few miles.
The Ride: Thanks to Gary for creating a modified version of the marked 48 mile Rose Pedal route that had a couple new roads to try out. I started at 8 a.m. to get in a few extra miles and then joined the guys starting from Creekview High School for the 50 mile course at 9 a.m.. Even though the skies were looking dark grey and it had the appearance of a cold winter day the weather really wasn't that bad while we were moving. Once stopped and the cool wind blowing it felt a bit colder.
My preference is typically a flat type road that I can get into a steady pace and train. Rolling hills are typically the opposite for me as I struggle to get into a steady groove, but the rolling hills of the Rose Pedal route seem pleasurable to me. The rolling terrain also does not fit my typical style of training where I am supposed to hold near threshold type of power output for sustained periods, but again the rolling terrain is a nice test of the legs once in a while just to make sure they can deal with the quick out of the saddle efforts on some of the short steeper hills.
The best part of the day is riding with this group of guys. The pace was fairly calm. Calm enough to throw a few jabs of teasing back and forth, which happened to be Mike's day as we joked about him being our ride leader. But I think each of us received a jab at some point during the ride. Dark skies and cool wind, but still a great day to be out with friends on the bikes.
Nutrition Intake During and after the Course: ~26 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink (1) post ride tuna salad, toast, pita chips about 60 minutes following the ride.
The Weather: Heavy overcast sky @ 45 degrees, End @ 50 degrees, breezy conditions.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (132 watts):
Duration: 3:43:02 (4:04:22)
Work: 1769 kJ
TSS: 266.8 (intensity factor 0.848)
Norm Power: 174
VI: 1.32
Distance: 60.869 mi
Elevation Gain: 2360 ft
Elevation Loss: 2346 ft
Min Max Avg
Power: 0 780 132 watts
Speed: 0 36.8 16.4 mph
Pace 1:38 0:00 3:40 min/mi
Altitude: 1012 1292 1188 ft
Crank Torque: 0 1588 143 lb-in
Saturday, November 12, 2011
Brewery to Craneeater Road
Ride with GPS Data
Garmin Connect Data
Summary
Moving Time: 4:22:05
Distance: 70 miles
Avg Moving Speed 16.2 mph
Elevation Gain: 2,800 ft
Group: Too many to count or attempt to jot down names.
Goal: Keep a steady pace if possible
The Ride: Sometimes you just don't know until you go. Go out and see how the legs will do that is and I found out at some point that it was going to be a tough day for me. But I will get to that later.
My intuition was to go out on a solo ride and then at the last moment I changed to ride with Diane and friends on a route that she had planned. Thanks Diane for once again rallying the troops to a ride.The word must have spread quickly because this was probably the biggest group I have seen roll out in weeks and it was great to see some people like Jeff, Margaret, Nancy, Kit and some others that I have not seen in a while.
The group ride was starting at 9 a.m. so I went out 8 a.m. and did about 12 miles, returned to change to some lighter clothes and then rolled out with the group. Those first solo miles were brutal as I have not quite acclimated to the colder temperatures. A quick look at my phone it reported 27 degrees F. Just about everything felt uncomfortably cold except the air was stinging the exposed skin on my face. The last few miles I began to warm up enough to shed a few layers before the group ride.
I struggled to get into a groove while in the group. If I went off the front it seemed to cause a chase and mixed in the group I was feathering my brakes and coasting a lot. I knew that I needed to get in a position to get some steady time putting some constant torque on the pedals so I dropped off the back to ride solo. Plus it did not take long to figure out that my legs were fatigued from training this past week. Hindsight, I should have done less miles today or just taken the day off to rest, however, it was nice to get out on the bike regardless.
The big group that rolled out of the brewery split into about half early in the ride and I was with the front half some of the miles. It looked like they had a comfortable pace going. Since I was either off the back or at times out in front of the group I cannot testify as to how the ride went for them. It looked like they had a great time.
All I can think about now is taking a nap. Perhaps that is what I will do now.
I hope you had a great ride or training today and this week. Until the next one.......
Nutrition Intake During and after the Course: ~26 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink (1) post ride chicken club sandwich on toast about 30 minutes following the ride.
The Weather: Sunny Start @ 27 degrees, End @ 60 degrees, calm air at the start with breezy conditions later in the ride.
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (124 watts):
Duration: 4:26:42 (4:52:55)
Work: 1989 kJ
TSS: 249.8 (intensity factor 0.75)
Norm Power: 154
VI: 1.24
Distance: 70.919 mi
Elevation Gain: 2073 ft
Elevation Loss: 2072 ft
Min Max Avg
Power: 0 742 124 watts
Cadence: 7 231 82 rpm
Speed: 0 36 16.0 mph
Pace 1:40 0:00 3:45 min/mi
Altitude: 646 1019 808 ft
Crank Torque: 0 1088 135 lb-in
Garmin Connect Data
Summary
Moving Time: 4:22:05
Distance: 70 miles
Avg Moving Speed 16.2 mph
Elevation Gain: 2,800 ft
Group: Too many to count or attempt to jot down names.
Goal: Keep a steady pace if possible
The Ride: Sometimes you just don't know until you go. Go out and see how the legs will do that is and I found out at some point that it was going to be a tough day for me. But I will get to that later.
My intuition was to go out on a solo ride and then at the last moment I changed to ride with Diane and friends on a route that she had planned. Thanks Diane for once again rallying the troops to a ride.The word must have spread quickly because this was probably the biggest group I have seen roll out in weeks and it was great to see some people like Jeff, Margaret, Nancy, Kit and some others that I have not seen in a while.
The group ride was starting at 9 a.m. so I went out 8 a.m. and did about 12 miles, returned to change to some lighter clothes and then rolled out with the group. Those first solo miles were brutal as I have not quite acclimated to the colder temperatures. A quick look at my phone it reported 27 degrees F. Just about everything felt uncomfortably cold except the air was stinging the exposed skin on my face. The last few miles I began to warm up enough to shed a few layers before the group ride.
I struggled to get into a groove while in the group. If I went off the front it seemed to cause a chase and mixed in the group I was feathering my brakes and coasting a lot. I knew that I needed to get in a position to get some steady time putting some constant torque on the pedals so I dropped off the back to ride solo. Plus it did not take long to figure out that my legs were fatigued from training this past week. Hindsight, I should have done less miles today or just taken the day off to rest, however, it was nice to get out on the bike regardless.
The big group that rolled out of the brewery split into about half early in the ride and I was with the front half some of the miles. It looked like they had a comfortable pace going. Since I was either off the back or at times out in front of the group I cannot testify as to how the ride went for them. It looked like they had a great time.
All I can think about now is taking a nap. Perhaps that is what I will do now.
I hope you had a great ride or training today and this week. Until the next one.......
Nutrition Intake During and after the Course: ~26 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink (1) post ride chicken club sandwich on toast about 30 minutes following the ride.
The Weather: Sunny Start @ 27 degrees, End @ 60 degrees, calm air at the start with breezy conditions later in the ride.
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (124 watts):
Duration: 4:26:42 (4:52:55)
Work: 1989 kJ
TSS: 249.8 (intensity factor 0.75)
Norm Power: 154
VI: 1.24
Distance: 70.919 mi
Elevation Gain: 2073 ft
Elevation Loss: 2072 ft
Min Max Avg
Power: 0 742 124 watts
Cadence: 7 231 82 rpm
Speed: 0 36 16.0 mph
Pace 1:40 0:00 3:45 min/mi
Altitude: 646 1019 808 ft
Crank Torque: 0 1088 135 lb-in
Sunday, November 6, 2011
Comet - Tempo
Ride with GPS Data
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes: I was not sure what to expect after having a near 300 TSS yesterday and how that would impact today's effort. Much to my surprise the first 60 minute interval went so well with a 0.9 IF that I gave my legs a break on the second interval and just enjoyed cruising back to the parking lot at a little easier pace.
It is pretty neat to begin figuring out how much load I can put on this body. Training is supposed to be progressive in nature. I think it was cycling coach, Ric Stern that used to always say, "you are either training or detraining." I want to push this body to the edge and when it adapts I am going to push it a bit more. I have to admit sometimes I push it a little too far and I need an extra day of rest, but I would rather flirt with that line than to go too easy. I have a long way to go and for now I doubt I could hold the wheel of a mediocre Cat 5, but maybe someday. Maybe someday!
Nutrition: ~26 oz water, BCAA's, Glutamine, (1) Hammer gel
Weather: Sunny 62, slight breeze
Training Summary:
Total Distance: 36 Miles
Total Moving Time: 2:01:38
Total Avg. Moving Speed: 17.9
Total TSS: 143.8 (0.82 IF)
Interval Power Summary
Interval 1: Duration: 1:00:07
Work: 623 kJ
TSS: 82 (intensity factor 0.909)
Norm Power: 186
VI: 1.08
Distance: 17.847 mi
Elevation Gain: 327 ft
Elevation Loss: 208 ft
Grade: 0.1 % (129 ft)
Min Max Avg
Power: 0 590 173 watts
Cadence: 7 - 83 rpm
Speed: 0 25 17.8 mph
Pace 2:24 0:00 3:22 min/mi
Altitude: 494 649 584 ft
Crank Torque: 0 1680 181 lb-in
Interval 2: Duration: 1:02:46
Work: 499 kJ
TSS: 55.6 (intensity factor 0.729)
Norm Power: 149
VI: 1.13
Distance: 17.933 mi
Elevation Gain: 183 ft
Elevation Loss: 372 ft
Min Max Avg
Power: 0 585 133 watts
Cadence: 9 - 81 rpm
Speed: 0 29.5 17.1 mph
Pace 2:02 0:00 3:30 min/mi
Altitude: 451 651 540 ft
Crank Torque: 0 1629 145 lb-in
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes: I was not sure what to expect after having a near 300 TSS yesterday and how that would impact today's effort. Much to my surprise the first 60 minute interval went so well with a 0.9 IF that I gave my legs a break on the second interval and just enjoyed cruising back to the parking lot at a little easier pace.
It is pretty neat to begin figuring out how much load I can put on this body. Training is supposed to be progressive in nature. I think it was cycling coach, Ric Stern that used to always say, "you are either training or detraining." I want to push this body to the edge and when it adapts I am going to push it a bit more. I have to admit sometimes I push it a little too far and I need an extra day of rest, but I would rather flirt with that line than to go too easy. I have a long way to go and for now I doubt I could hold the wheel of a mediocre Cat 5, but maybe someday. Maybe someday!
Nutrition: ~26 oz water, BCAA's, Glutamine, (1) Hammer gel
Weather: Sunny 62, slight breeze
Training Summary:
Total Distance: 36 Miles
Total Moving Time: 2:01:38
Total Avg. Moving Speed: 17.9
Total TSS: 143.8 (0.82 IF)
Interval Power Summary
Interval 1: Duration: 1:00:07
Work: 623 kJ
TSS: 82 (intensity factor 0.909)
Norm Power: 186
VI: 1.08
Distance: 17.847 mi
Elevation Gain: 327 ft
Elevation Loss: 208 ft
Grade: 0.1 % (129 ft)
Min Max Avg
Power: 0 590 173 watts
Cadence: 7 - 83 rpm
Speed: 0 25 17.8 mph
Pace 2:24 0:00 3:22 min/mi
Altitude: 494 649 584 ft
Crank Torque: 0 1680 181 lb-in
Interval 2: Duration: 1:02:46
Work: 499 kJ
TSS: 55.6 (intensity factor 0.729)
Norm Power: 149
VI: 1.13
Distance: 17.933 mi
Elevation Gain: 183 ft
Elevation Loss: 372 ft
Min Max Avg
Power: 0 585 133 watts
Cadence: 9 - 81 rpm
Speed: 0 29.5 17.1 mph
Pace 2:02 0:00 3:30 min/mi
Altitude: 451 651 540 ft
Crank Torque: 0 1629 145 lb-in
Saturday, November 5, 2011
Brewery to Cagle Road - Steady Pace
Ride with GPS Data
Garmin Connect Data
Summary
Moving Time: 4:52:28
Distance: 80 miles
Avg Moving Speed 16.5 mph
Elevation Gain: 3,000 ft
Group (headed toward Fort Mt.): Me :-)
Group (headed toward Horn Mt.): Gary, Mike Q., Neal, Keith, Jamie, Chuck Peter, Diane, Mike R., Craig, Joe, Elizabeth, Edgar and a few more I believe.
Goal: Keep a steady pace if possible and try to end with about 300 TSS and 0.8 IF
The Ride: It was a tough struggle for me to decide to go on a solo training ride and especially when my start time and location lined up with my group of friends. Part of me really wanted to hang with them and I followed them the first couple of miles until our routes parted ways. I do hope they had a great time. From that turn forward it is sort of hard to do much on color commentary about my ride. I will just note a few things.
I suppose the most unsettling thing about going solo this morning was how dense the fog was and how long it remained with me on the route. I had on my vibrant yellow Sugoi Helium jacket with a red flashing light on the saddle, but I know that cars are not expecting cyclists to be out on these rural roads in this condition. Fortunately I am here to write this so everything went okay. It was nice that I only saw a handful of cars on the way up and most of them were going the other direction. One sheriff passed me so I supposed I had his approval. Other than that I really enjoyed the route. I do this route quite often, but it does not get old to me and I really enjoy Cagle Road for some reason.
Performance and training wise my goal was not necessarily to go out and hammer an eighty mile route today. I just wanted to pedal at a steady state and end with something reasonable so I can train tomorrow. Also to minimize any coasting, drafting was not an option and basically just make my legs feel virtually every mile. Out of the 5 hours on the road I had about ten minutes stopped and most of that was unfortunately waiting for the restroom at the gas station / turning point and a couple of very brief stops along the road.
I ended just under my intended goal, but that is okay. It is close enough and if I had gone much harder I would have gone over and that would make the intervals tomorrow suffer. I have my wife's blessing to go out tomorrow after church for the 2 x 60 minute intervals. I hope the legs can recover quickly because tomorrow afternoon is hammer time.
Nutrition Intake During and after the Course: ~40 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) Hammer Gel (1) 30 gram Whey protein post ride recovery drink (1) post ride Tuna sandwich on whole grain toast about an hour following the ride.
The Weather: Very heavy fog to sun much later, Start @ 39 degrees, End @ 57 degrees, calm air at the start in the fog with breezy conditions later in the ride.
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (138 watts):
Duration: 4:58:29 (5:08:03)
Work: 2471 kJ
TSS: 295.9 (intensity factor 0.772)
Norm Power: 158
VI: 1.15
Distance: 80.414 mi
Min Max Avg
Power: 0 581 138 watts
Speed: 0 32.1 16.2 mph
Pace 1:52 0:00 3:43 min/mi
Altitude: 640 905 746 ft
Crank Torque: 0 1690 152 lb-in
Garmin Connect Data
Summary
Moving Time: 4:52:28
Distance: 80 miles
Avg Moving Speed 16.5 mph
Elevation Gain: 3,000 ft
Group (headed toward Fort Mt.): Me :-)
Group (headed toward Horn Mt.): Gary, Mike Q., Neal, Keith, Jamie, Chuck Peter, Diane, Mike R., Craig, Joe, Elizabeth, Edgar and a few more I believe.
Goal: Keep a steady pace if possible and try to end with about 300 TSS and 0.8 IF
The Ride: It was a tough struggle for me to decide to go on a solo training ride and especially when my start time and location lined up with my group of friends. Part of me really wanted to hang with them and I followed them the first couple of miles until our routes parted ways. I do hope they had a great time. From that turn forward it is sort of hard to do much on color commentary about my ride. I will just note a few things.
I suppose the most unsettling thing about going solo this morning was how dense the fog was and how long it remained with me on the route. I had on my vibrant yellow Sugoi Helium jacket with a red flashing light on the saddle, but I know that cars are not expecting cyclists to be out on these rural roads in this condition. Fortunately I am here to write this so everything went okay. It was nice that I only saw a handful of cars on the way up and most of them were going the other direction. One sheriff passed me so I supposed I had his approval. Other than that I really enjoyed the route. I do this route quite often, but it does not get old to me and I really enjoy Cagle Road for some reason.
Performance and training wise my goal was not necessarily to go out and hammer an eighty mile route today. I just wanted to pedal at a steady state and end with something reasonable so I can train tomorrow. Also to minimize any coasting, drafting was not an option and basically just make my legs feel virtually every mile. Out of the 5 hours on the road I had about ten minutes stopped and most of that was unfortunately waiting for the restroom at the gas station / turning point and a couple of very brief stops along the road.
I ended just under my intended goal, but that is okay. It is close enough and if I had gone much harder I would have gone over and that would make the intervals tomorrow suffer. I have my wife's blessing to go out tomorrow after church for the 2 x 60 minute intervals. I hope the legs can recover quickly because tomorrow afternoon is hammer time.
Nutrition Intake During and after the Course: ~40 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) Hammer Gel (1) 30 gram Whey protein post ride recovery drink (1) post ride Tuna sandwich on whole grain toast about an hour following the ride.
The Weather: Very heavy fog to sun much later, Start @ 39 degrees, End @ 57 degrees, calm air at the start in the fog with breezy conditions later in the ride.
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (138 watts):
Duration: 4:58:29 (5:08:03)
Work: 2471 kJ
TSS: 295.9 (intensity factor 0.772)
Norm Power: 158
VI: 1.15
Distance: 80.414 mi
Min Max Avg
Power: 0 581 138 watts
Speed: 0 32.1 16.2 mph
Pace 1:52 0:00 3:43 min/mi
Altitude: 640 905 746 ft
Crank Torque: 0 1690 152 lb-in
Saturday, October 29, 2011
2011 3 State Fall Colors Ride
Ride with GPS Data
Garmin Connect Data
Summary
Moving Time: 5:27:59
Distance: 63 miles
Avg Moving Speed 14.5 mph
Elevation Gain: 5,682 ft
Group: Gary, Mike, Ron, Neal, Glenn, Keith, Alan, Jamie, Peter, Craig, Don, Bill, Joe, Elizabeth and me
Goal: Enjoy riding with friends on this annual group ride at a fairly casual pace
The Ride: Each year a group ventures to north Georgia to do a recreational type ride starting from Mineral Bluff, Georgia, North Carolina, Tennessee and back to get a view from the bike with the leaves changing color. I have not attended since 2008 and almost wondered if today would happen with a storm front moving through last evening and stiff winds in the morning as Gary drove Mike and me up to the ride. Thanks to Gary for getting the ride notice out and sticking with the plan despite how the weather appeared and it did not seem to scare off too many since we had 15 cyclists show up. Great to see a number of people that I have not seen for weeks and months for some. Glad to have Alan join us today.
The ride, the route and the people made this a memorable day. The ride did not disappoint for the color of leaves. I am not sure if we hit the absolute peak, but there were several spots that had the group slowing and taking it all in. The route has it's fair share of challenges with one hill after another and a few of them quite steep. The people? Well to me the gang that I am privileged to ride with are a great group of strong cyclists. For the most part we stayed together and at times had some spirited moments. It was a joy to share this day with this group. It was also a longer day away from home than our usual local rides and a bit slower, but well worth the trip and worth taking our time meandering through those back country roads.
Nutrition Intake During and after the Course: ~40 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (2) Cliff bar (1) 30 gram Whey protein post ride recovery drink
The Weather: Sunny, Start @ 39 degrees, End @ 60 degrees, breezy to gusty wind at times
Bike: LOOK 585, Garmin 800, Powertap SL+, Contour GPS camera
Overall Power Data:
Entire workout (127 watts):
Duration: 4:28:12 (5:28:06)
Work: 2047 kJ
TSS: 325.1 (intensity factor 0.854)
Norm Power: 175
VI: 1.38
Distance: 62.626 mi
Elevation Gain: 4954 ft
Elevation Loss: 4956 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 712 127 watts
Cadence: 8 239 80 rpm
Speed: 0 48.7 14.0 mph
Pace 1:14 0:00 4:17 min/mi
Altitude: 1459 2146 1702 ft
Crank Torque: 0 1323 145 lb-in
Temperature: 35.6 62.6 46.7 Fahrenheit
Sunday, October 23, 2011
Comet - Tempo
Ride with GPS Data
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes: Very nice to be out on the bike and for various reasons, mainly tired from yesterday's ride, I did not hold my zones all that well. I saw Paula and David zip past me going the other way and they had big smiles. That is what biking can do for ya!! Big smiles even when training doesn't quite go the way I would have like it still brings big smiles. Perhaps my wife may not agree, but I think cycling is a good addiction.
Nutrition: ~30 oz water, BCAA's, Glutamine, (1) LaraBar
Weather: Sunny 70, slight breeze
Training Summary:
Total Distance: 40.6 Miles
Total Moving Time: 2:16:37
Total Avg. Moving Speed: 17.9
Total TSS: 142 (0.78 IF)
Interval Power Summary
Interval 1:
Duration: 1:06:58
Work: 647 kJ
TSS: 76.9 (intensity factor 0.833)
Norm Power: 171
VI: 1.06
Distance: 19.988 mi
Elevation Gain: 394 ft
Elevation Loss: 247 ft
Grade: 0.1 % (138 ft)
Min Max Avg
Power: 0 451 161 watts
Cadence: 19 225 79 rpm
Speed: 0 24 17.9 mph
Pace 2:30 0:00 3:21 min/mi
Altitude: 864 1073 971 ft
Crank Torque: 0 1459 178 lb-in
Temperature: 60.8 68 64.2 Fahrenheit
Interval 2:
Duration: 1:05:14
Work: 558 kJ
TSS: 60.8 (intensity factor 0.748)
Norm Power: 153
VI: 1.08
Distance: 19.466 mi
Elevation Gain: 211 ft
Elevation Loss: 392 ft
Grade: -0.2 % (-185 ft)
Min Max Avg
Power: 0 355 143 watts
Cadence: 7 225 79 rpm
Speed: 0 27.3 17.9 mph
Pace 2:12 0:00 3:21 min/mi
Altitude: 820 1073 936 ft
Crank Torque: 0 1171 160 lb-in
Temperature: 62.6 75.2 65.0 Fahrenheit
Week Totals
Time Training: 9:14:43
Distance: 154 miles
TSS: 622
Kj: 4729
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes: Very nice to be out on the bike and for various reasons, mainly tired from yesterday's ride, I did not hold my zones all that well. I saw Paula and David zip past me going the other way and they had big smiles. That is what biking can do for ya!! Big smiles even when training doesn't quite go the way I would have like it still brings big smiles. Perhaps my wife may not agree, but I think cycling is a good addiction.
Nutrition: ~30 oz water, BCAA's, Glutamine, (1) LaraBar
Weather: Sunny 70, slight breeze
Training Summary:
Total Distance: 40.6 Miles
Total Moving Time: 2:16:37
Total Avg. Moving Speed: 17.9
Total TSS: 142 (0.78 IF)
Interval Power Summary
Interval 1:
Duration: 1:06:58
Work: 647 kJ
TSS: 76.9 (intensity factor 0.833)
Norm Power: 171
VI: 1.06
Distance: 19.988 mi
Elevation Gain: 394 ft
Elevation Loss: 247 ft
Grade: 0.1 % (138 ft)
Min Max Avg
Power: 0 451 161 watts
Cadence: 19 225 79 rpm
Speed: 0 24 17.9 mph
Pace 2:30 0:00 3:21 min/mi
Altitude: 864 1073 971 ft
Crank Torque: 0 1459 178 lb-in
Temperature: 60.8 68 64.2 Fahrenheit
Interval 2:
Duration: 1:05:14
Work: 558 kJ
TSS: 60.8 (intensity factor 0.748)
Norm Power: 153
VI: 1.08
Distance: 19.466 mi
Elevation Gain: 211 ft
Elevation Loss: 392 ft
Grade: -0.2 % (-185 ft)
Min Max Avg
Power: 0 355 143 watts
Cadence: 7 225 79 rpm
Speed: 0 27.3 17.9 mph
Pace 2:12 0:00 3:21 min/mi
Altitude: 820 1073 936 ft
Crank Torque: 0 1171 160 lb-in
Temperature: 62.6 75.2 65.0 Fahrenheit
Week Totals
Time Training: 9:14:43
Distance: 154 miles
TSS: 622
Kj: 4729
Saturday, October 22, 2011
Brewery to Salacoa with Johnson Mountain Road
Ride with GPS
Garmin Connect
Summary
Moving Time: 3:46:13
Distance: 60.8 miles
Avg Moving Speed 16.1 mph
Elevation Gain: 3,287 ft
Group: Gary, Mike Q., Mike K., Keith, Jack, Edgar and me
Goal: Enjoy riding with friends
The Ride: Very nice to roll out with the guys on what was supposed to be more of a winter conversation group ride, but as things go with seven guys there were a few moments of chasing, sprinting small rollers and other shenanigans. Very enjoyable horse play on the bike and we pretty much held together as a group until the last few miles.
I was eager to see how responsive my legs would be doing the couple mile climb up Johnson Mountain since I have been training mostly flat roads lately. I really did not try to hammer up with the guys and just went my own pace. Everything felt okay and with the shorter hill sprints those felt okay as well. From my perspective it appeared that everyone had a solid ride. After a week of good training, today was a nice break and a fun day out on the bike with friends. I hope there is something left in my legs for tomorrow's intervals.
As a side note the area around Johnson Mountain Road looks so different now with many of the trees gone from the tornadoes.
Nutrition Intake During and after the Course: ~45 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (2) Cliff bar (1) 40 gram Whey protein post ride recovery drink
The Weather: Sunny, Start @ 39 degrees, End @ 67 degrees, very mild wind later in the ride
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (124 watts):
Duration: 3:54:52 (4:12:12)
Work: 1745 kJ
TSS: 265.5 (intensity factor 0.825)
Norm Power: 169
VI: 1.36
Distance: 60.756 mi
Elevation Gain: 2669 ft
Elevation Loss: 2677 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 0 757 124 watts
Cadence: 7 246 82 rpm
Speed: 0 40.9 15.5 mph
Pace 1:28 0:00 3:52 min/mi
Altitude: 691 1282 890 ft
Crank Torque: 0 1298 135 lb-in
Temperature: 39.2 68 52.6 Fahrenheit
Garmin Connect
Summary
Moving Time: 3:46:13
Distance: 60.8 miles
Avg Moving Speed 16.1 mph
Elevation Gain: 3,287 ft
Group: Gary, Mike Q., Mike K., Keith, Jack, Edgar and me
Goal: Enjoy riding with friends
The Ride: Very nice to roll out with the guys on what was supposed to be more of a winter conversation group ride, but as things go with seven guys there were a few moments of chasing, sprinting small rollers and other shenanigans. Very enjoyable horse play on the bike and we pretty much held together as a group until the last few miles.
I was eager to see how responsive my legs would be doing the couple mile climb up Johnson Mountain since I have been training mostly flat roads lately. I really did not try to hammer up with the guys and just went my own pace. Everything felt okay and with the shorter hill sprints those felt okay as well. From my perspective it appeared that everyone had a solid ride. After a week of good training, today was a nice break and a fun day out on the bike with friends. I hope there is something left in my legs for tomorrow's intervals.
As a side note the area around Johnson Mountain Road looks so different now with many of the trees gone from the tornadoes.
Nutrition Intake During and after the Course: ~45 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (2) Cliff bar (1) 40 gram Whey protein post ride recovery drink
The Weather: Sunny, Start @ 39 degrees, End @ 67 degrees, very mild wind later in the ride
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (124 watts):
Duration: 3:54:52 (4:12:12)
Work: 1745 kJ
TSS: 265.5 (intensity factor 0.825)
Norm Power: 169
VI: 1.36
Distance: 60.756 mi
Elevation Gain: 2669 ft
Elevation Loss: 2677 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 0 757 124 watts
Cadence: 7 246 82 rpm
Speed: 0 40.9 15.5 mph
Pace 1:28 0:00 3:52 min/mi
Altitude: 691 1282 890 ft
Crank Torque: 0 1298 135 lb-in
Temperature: 39.2 68 52.6 Fahrenheit
Sunday, October 9, 2011
Comet - Tempo
Ride with GPS Data
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes: Before I left the house I had almost talked myself into training indoors. The skies were dark and dreary looking and the tree tops were bending over from heavy gusts of wind. It looked as if the skies could break open at any moment with rain, but I loaded up my gear and rolled the dice. Between feeling very tired from yesterday's ride and thinking about having to battle the winds again I was not that excited.
Yesterday, and all week for that matter, I struggled in performance, but today oddly was quite different. What I thought was going to be a dreary performance to go along with the looks of the skies turned out to be an excellent day on the bike. I started from the zero marker and immediately had two guys on my wheel as we weaved our way around the slower foot traffic. I picked up the pace more and they were with me still. I thought maybe I should back off some because the pace may be too intense for the fatigue I was feeling so I signaled and they came around me.
Less than a minute and they were out of my sight, but I noticed the pace I was holding was above my normal for Sunday and it felt good. A few minutes later I spot those two guys in front of me and the next thing I am mixed in with them again. The three of us held between 22 to 27 mph until about Hiram (15 mile marker) and I dropped off again, but still ended the 20 mile, 1 hour interval at 19.2 mph for an average. Not too bad considering how tired I felt and how many intersections plus traffic killed our momentum at times.
Coming back was a different story. I used up most of what I had tagging along with the two guys and did not have much left for the return. I ended the second 60 minute interval with a 17.9 mph average. I was very happy how the day turned out and very surprised to boot.
Nutrition: ~30 oz water, BCAA's, Glutamine, (1) Honey Stinger waffle
Weather: Partly cloudy 70, Stiff winds but did not seem bothered by it for the most part
Training Summary:
Total Distance: 40.4 Miles
Total Moving Time: 2:13:32
Total Avg. Moving Speed: 18.2
Total TSS: 153.4 (0.83 IF)
Interval Power Summary
Interval 1:
Duration: 1:02:30
Work: 629 kJ
TSS: 83.7 (intensity factor 0.9)
Norm Power: 184
VI: 1.1
Distance: 19.984 mi
Elevation Gain: 434 ft
Elevation Loss: 242 ft
Grade: 0.2 % (188 ft)
Min Max Avg
Power: 0 622 168 watts
Cadence: 11 231 85 rpm
Speed: 0 29.8 19.2 mph
Pace 2:01 0:00 3:08 min/mi
Altitude: 748 1009 867 ft
Crank Torque: 0 1681 176 lb-in
Temperature: 64.4 71.6 66.0 Fahrenheit
Interval 2:
Duration: 1:04:35
Work: 566 kJ
TSS: 63.7 (intensity factor 0.77)
Norm Power: 158
VI: 1.08
Distance: 19.257 mi
Elevation Gain: 224 ft
Elevation Loss: 336 ft
Grade: -0.1 % (-120 ft)
Min Max Avg
Power: 0 463 146 watts
Cadence: 14 239 80 rpm
Speed: 0 29.2 17.9 mph
Pace 2:03 0:00 3:21 min/mi
Altitude: 838 1019 919 ft
Crank Torque: 0 1337 162 lb-in
Temperature: 66.2 71.6 68.3 Fahrenheit
Week Totals
Time: 9:12:04
Distance: 154 miles
TSS: 593
Kj: 4705
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes: Before I left the house I had almost talked myself into training indoors. The skies were dark and dreary looking and the tree tops were bending over from heavy gusts of wind. It looked as if the skies could break open at any moment with rain, but I loaded up my gear and rolled the dice. Between feeling very tired from yesterday's ride and thinking about having to battle the winds again I was not that excited.
Yesterday, and all week for that matter, I struggled in performance, but today oddly was quite different. What I thought was going to be a dreary performance to go along with the looks of the skies turned out to be an excellent day on the bike. I started from the zero marker and immediately had two guys on my wheel as we weaved our way around the slower foot traffic. I picked up the pace more and they were with me still. I thought maybe I should back off some because the pace may be too intense for the fatigue I was feeling so I signaled and they came around me.
Less than a minute and they were out of my sight, but I noticed the pace I was holding was above my normal for Sunday and it felt good. A few minutes later I spot those two guys in front of me and the next thing I am mixed in with them again. The three of us held between 22 to 27 mph until about Hiram (15 mile marker) and I dropped off again, but still ended the 20 mile, 1 hour interval at 19.2 mph for an average. Not too bad considering how tired I felt and how many intersections plus traffic killed our momentum at times.
Coming back was a different story. I used up most of what I had tagging along with the two guys and did not have much left for the return. I ended the second 60 minute interval with a 17.9 mph average. I was very happy how the day turned out and very surprised to boot.
Nutrition: ~30 oz water, BCAA's, Glutamine, (1) Honey Stinger waffle
Weather: Partly cloudy 70, Stiff winds but did not seem bothered by it for the most part
Training Summary:
Total Distance: 40.4 Miles
Total Moving Time: 2:13:32
Total Avg. Moving Speed: 18.2
Total TSS: 153.4 (0.83 IF)
Interval Power Summary
Interval 1:
Duration: 1:02:30
Work: 629 kJ
TSS: 83.7 (intensity factor 0.9)
Norm Power: 184
VI: 1.1
Distance: 19.984 mi
Elevation Gain: 434 ft
Elevation Loss: 242 ft
Grade: 0.2 % (188 ft)
Min Max Avg
Power: 0 622 168 watts
Cadence: 11 231 85 rpm
Speed: 0 29.8 19.2 mph
Pace 2:01 0:00 3:08 min/mi
Altitude: 748 1009 867 ft
Crank Torque: 0 1681 176 lb-in
Temperature: 64.4 71.6 66.0 Fahrenheit
Interval 2:
Duration: 1:04:35
Work: 566 kJ
TSS: 63.7 (intensity factor 0.77)
Norm Power: 158
VI: 1.08
Distance: 19.257 mi
Elevation Gain: 224 ft
Elevation Loss: 336 ft
Grade: -0.1 % (-120 ft)
Min Max Avg
Power: 0 463 146 watts
Cadence: 14 239 80 rpm
Speed: 0 29.2 17.9 mph
Pace 2:03 0:00 3:21 min/mi
Altitude: 838 1019 919 ft
Crank Torque: 0 1337 162 lb-in
Temperature: 66.2 71.6 68.3 Fahrenheit
Week Totals
Time: 9:12:04
Distance: 154 miles
TSS: 593
Kj: 4705
Saturday, October 8, 2011
Brewery to Salacoa - Plus
Ride with GPS Data
Garmin Connect Data
Summary
Moving Time: 4:09:47
Distance: 67 miles
Avg Moving Speed 16.1 mph
Elevation Gain: 3,222 ft
Group: Jamie, Chuck, Diane, Edgar, Tim, Peter, Gary, Rod and me
Goal: Enjoy riding with friends
The Ride: What a great surprise to see Peter back with us today. I wasn't expecting his return from a recent shoulder surgery for a few more weeks, but it was great to see him back with us. From what I could tell he did not look like he lost much fitness. Welcome back Peter!!
It was also great to roll out with the 8 cyclists this morning. We had a few stops along the way, but as usual the pace on Salacoa Valley was brisk. I was somewhere in between a group up front and a group behind. At the store stop I was hoping to get in more miles so I took off solo ahead of the group so I am not sure how the rest of the ride was for the gang. Except for dealing with another day of wind the weather felt perfect and it was good to be out on the bike. I did not hit the training goals I had for today, but that is okay. It was just nice to be out and enjoy the day before the weather changes.
Nutrition Intake During and after the Course: ~26 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine ~15 oz. water with BCAA's, Gluatamine (1) Cliff bar (2) Hammer gel(1) 40 gram Whey protein post ride recovery drink
The Weather: Sunny, Start @ 57 degrees, End @ 82 degrees, 10- 15 mph winds from the east
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (124 watts):
Duration: 4:15:21 (4:30:22)
Work: 1891 kJ
TSS: 248.4 (intensity factor 0.766)
Norm Power: 157
VI: 1.27
Distance: 67.042 mi
Elevation Gain: 2451 ft
Elevation Loss: 2459 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Power: 0 712 124 watts
Cadence: 7 231 80 rpm
Speed: 0 38.2 15.8 mph
Pace 1:34 0:00 3:48 min/mi
Altitude: 691 1205 867 ft
Crank Torque: 0 1543 139 lb-in
Temperature: 57.2 82.4 68.2 Fahrenheit
Garmin Connect Data
Summary
Moving Time: 4:09:47
Distance: 67 miles
Avg Moving Speed 16.1 mph
Elevation Gain: 3,222 ft
Group: Jamie, Chuck, Diane, Edgar, Tim, Peter, Gary, Rod and me
Goal: Enjoy riding with friends
The Ride: What a great surprise to see Peter back with us today. I wasn't expecting his return from a recent shoulder surgery for a few more weeks, but it was great to see him back with us. From what I could tell he did not look like he lost much fitness. Welcome back Peter!!
It was also great to roll out with the 8 cyclists this morning. We had a few stops along the way, but as usual the pace on Salacoa Valley was brisk. I was somewhere in between a group up front and a group behind. At the store stop I was hoping to get in more miles so I took off solo ahead of the group so I am not sure how the rest of the ride was for the gang. Except for dealing with another day of wind the weather felt perfect and it was good to be out on the bike. I did not hit the training goals I had for today, but that is okay. It was just nice to be out and enjoy the day before the weather changes.
Nutrition Intake During and after the Course: ~26 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine ~15 oz. water with BCAA's, Gluatamine (1) Cliff bar (2) Hammer gel(1) 40 gram Whey protein post ride recovery drink
The Weather: Sunny, Start @ 57 degrees, End @ 82 degrees, 10- 15 mph winds from the east
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (124 watts):
Duration: 4:15:21 (4:30:22)
Work: 1891 kJ
TSS: 248.4 (intensity factor 0.766)
Norm Power: 157
VI: 1.27
Distance: 67.042 mi
Elevation Gain: 2451 ft
Elevation Loss: 2459 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Power: 0 712 124 watts
Cadence: 7 231 80 rpm
Speed: 0 38.2 15.8 mph
Pace 1:34 0:00 3:48 min/mi
Altitude: 691 1205 867 ft
Crank Torque: 0 1543 139 lb-in
Temperature: 57.2 82.4 68.2 Fahrenheit
Sunday, October 2, 2011
Comet - Tempo
Ride With GPS Data
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes:Felt pretty good considering how much the 80 mile yesterday took out of me.
Nutrition: ~35 oz water, BCAA's, Glutamine, (1) Honey Stinger waffle
Weather: Partly cloudy 66, Stiff wind but seemed protected at by the trees
Training Summary:
Total Distance: 40.32 Miles
Total Moving Time: 2:20:21
Total Avg. Moving Speed: 17.2
Total TSS: 133.8 (0.75 IF)
Interval Power Summary
Interval 1:
Duration: 1:13:16 (1:21:45)
Work: 632 kJ
TSS: 73.7 (intensity factor 0.779)
Norm Power: 160
VI: 1.11
Distance: 20.211 mi
Elevation Gain: 400 ft
Elevation Loss: 291 ft
Grade: 0.1 % (110 ft)
Min Max Avg
Power: 0 556 144 watts
Cadence: 8 239 80 rpm
Speed: 0 24.4 16.6 mph
Pace 2:28 0:00 3:37 min/mi
Altitude: 795 984 883 ft
Crank Torque: 0 1765 160 lb-in
Interval 2:
Duration: 1:03:41
Work: 520 kJ
TSS: 56.7 (intensity factor 0.731)
Norm Power: 150
VI: 1.1
Distance: 18.799 mi
Elevation Gain: 240 ft
Elevation Loss: 314 ft
Grade: -0.1 % (-80 ft)
Min Max Avg
Power: 0 736 136 watts
Cadence: 18 231 79 rpm
Speed: 0 29.8 17.7 mph
Pace 2:01 0:00 3:23 min/mi
Altitude: 847 993 907 ft
Crank Torque: 0 1577 153 lb-in
Week Totals
Time: 9:15:30
Distance: 160 miles
TSS: 612
Kj: 4785
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes:Felt pretty good considering how much the 80 mile yesterday took out of me.
Nutrition: ~35 oz water, BCAA's, Glutamine, (1) Honey Stinger waffle
Weather: Partly cloudy 66, Stiff wind but seemed protected at by the trees
Training Summary:
Total Distance: 40.32 Miles
Total Moving Time: 2:20:21
Total Avg. Moving Speed: 17.2
Total TSS: 133.8 (0.75 IF)
Interval Power Summary
Interval 1:
Duration: 1:13:16 (1:21:45)
Work: 632 kJ
TSS: 73.7 (intensity factor 0.779)
Norm Power: 160
VI: 1.11
Distance: 20.211 mi
Elevation Gain: 400 ft
Elevation Loss: 291 ft
Grade: 0.1 % (110 ft)
Min Max Avg
Power: 0 556 144 watts
Cadence: 8 239 80 rpm
Speed: 0 24.4 16.6 mph
Pace 2:28 0:00 3:37 min/mi
Altitude: 795 984 883 ft
Crank Torque: 0 1765 160 lb-in
Interval 2:
Duration: 1:03:41
Work: 520 kJ
TSS: 56.7 (intensity factor 0.731)
Norm Power: 150
VI: 1.1
Distance: 18.799 mi
Elevation Gain: 240 ft
Elevation Loss: 314 ft
Grade: -0.1 % (-80 ft)
Min Max Avg
Power: 0 736 136 watts
Cadence: 18 231 79 rpm
Speed: 0 29.8 17.7 mph
Pace 2:01 0:00 3:23 min/mi
Altitude: 847 993 907 ft
Crank Torque: 0 1577 153 lb-in
Week Totals
Time: 9:15:30
Distance: 160 miles
TSS: 612
Kj: 4785
Saturday, October 1, 2011
Brewery to Cagle Road - Impressed, Impressed
Ride with GPS Data
Garmin Connect Data
Summary
Moving Time: 4:39:47
Distance: 81.8 miles
Avg Moving Speed 17.5 mph
Elevation Gain: 3,166 ft
Group: Jamie, Chuck, Diane, Mike, Tim, Bill, Craig, Michael, Alan and me
Goal: Enjoy riding with friends
The Ride: Generally speaking I am very fortunate to have a good number of impressive cycling friends and though it seems that some days I end up with a different mix of those friends I am impressed by all of them.
This week I was impressed when I received an email from Diane stating an interest in my 80 mile route because I knew there was a prediction of heavy winds coming from the north and it was going to be a cool start. Sure enough 10 of us rolled out this brisk feeling morning with the winds seeming to be stiff and sustained, but no one backed away or griped about having to push against those winds for 40 solid miles. Another thing that impressed me was the speed the group was going against the winds. Most everyone took good turns at the front and I know my times up there it was some really good training time pushing and pushing against that wind. Impressed with the group!
We did a store stop at the Marathon and our 40th mile with just about everyone looking forward to the potential tailwind on the return south. For a few of those miles we were getting hammered by the cross winds. I felt as if my bike was heavily tilted to the right to compensate for the wind. It was almost like leaning my shoulder against a wall a couple of times.
By this point I needed to go ahead of the group and try to make it on home so I set out on a fairly solid pace and even though the tailwind was helping I was still maintaining a solid effort and putting some torque on the cranks. Alan and Craig caught up with me. Impressed! The three of us had a decent rotation and kept up the sustained effort until the Sunoco gas station where Alan and Craig peeled off to get their bottles refilled. I pushed on without stopping and again kept a decent pace in solo mode.
But here is where I was stunned an amazed because about 6 to 8 miles from the end I look back and see a cyclist coming. I just thought it was another solo rider, but then I looked again and then looked again. I had to do a triple take because it was Alan coming up on me. I was so impressed that he did a store stop and still caught up with me. He said he had to work hard to catch me, but believe me I was not really slacking around. Alan is 69 years old and probably one of the most amazing cyclist I know and get to ride with on occasion. The two of us continued to push those final miles just about all the way to the end and then we turned around and headed back out to let our legs cool off and spin easy. I am very impressed with how Alan was able to catch up to me. I was also impressed how Bill, now in his 70's, did on our ride today. It wasn't long before the rest of the group rolled in. Mike, Diane, Jamie and Chuck stretching out the miles each week and increasing their speed and endurance. Plus we had a couple new visitors riding with us today. Craig also did a good bit of time pulling in the wind and was there with me and Alan at the finish.
Nutrition Intake During and after the Course: ~48 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine ~10 oz. water with BCAA's, Gluatamine (1) Cliff bar (2) Honey Stinger gel(1) 40 gram Whey protein post ride recovery drink , grilled chicken sandwich post ride meal (about 1 hour after the ride)
The Weather: Sunny, Start @ 50 degrees, End @ 63 degrees, 10- 15 mph winds from the north
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (134 watts):
Duration: 4:44:10 (5:04:40)
Work: 2293 kJ
TSS: 312.1 (intensity factor 0.812)
Norm Power: 167
VI: 1.24
Distance: 81.812 mi
Elevation Gain: 2255 ft
Elevation Loss: 2240 ft
Grade: 0.0 % (21 ft)
Min Max Avg
Power: 0 688 134 watts
Cadence: 7 246 84 rpm
Speed: 0 35.1 17.3 mph
Pace 1:43 0:00 3:28 min/mi
Altitude: 657 923 767 ft
Crank Torque: 0 1398 145 lb-in
Garmin Connect Data
Summary
Moving Time: 4:39:47
Distance: 81.8 miles
Avg Moving Speed 17.5 mph
Elevation Gain: 3,166 ft
Group: Jamie, Chuck, Diane, Mike, Tim, Bill, Craig, Michael, Alan and me
Goal: Enjoy riding with friends
The Ride: Generally speaking I am very fortunate to have a good number of impressive cycling friends and though it seems that some days I end up with a different mix of those friends I am impressed by all of them.
This week I was impressed when I received an email from Diane stating an interest in my 80 mile route because I knew there was a prediction of heavy winds coming from the north and it was going to be a cool start. Sure enough 10 of us rolled out this brisk feeling morning with the winds seeming to be stiff and sustained, but no one backed away or griped about having to push against those winds for 40 solid miles. Another thing that impressed me was the speed the group was going against the winds. Most everyone took good turns at the front and I know my times up there it was some really good training time pushing and pushing against that wind. Impressed with the group!
We did a store stop at the Marathon and our 40th mile with just about everyone looking forward to the potential tailwind on the return south. For a few of those miles we were getting hammered by the cross winds. I felt as if my bike was heavily tilted to the right to compensate for the wind. It was almost like leaning my shoulder against a wall a couple of times.
By this point I needed to go ahead of the group and try to make it on home so I set out on a fairly solid pace and even though the tailwind was helping I was still maintaining a solid effort and putting some torque on the cranks. Alan and Craig caught up with me. Impressed! The three of us had a decent rotation and kept up the sustained effort until the Sunoco gas station where Alan and Craig peeled off to get their bottles refilled. I pushed on without stopping and again kept a decent pace in solo mode.
But here is where I was stunned an amazed because about 6 to 8 miles from the end I look back and see a cyclist coming. I just thought it was another solo rider, but then I looked again and then looked again. I had to do a triple take because it was Alan coming up on me. I was so impressed that he did a store stop and still caught up with me. He said he had to work hard to catch me, but believe me I was not really slacking around. Alan is 69 years old and probably one of the most amazing cyclist I know and get to ride with on occasion. The two of us continued to push those final miles just about all the way to the end and then we turned around and headed back out to let our legs cool off and spin easy. I am very impressed with how Alan was able to catch up to me. I was also impressed how Bill, now in his 70's, did on our ride today. It wasn't long before the rest of the group rolled in. Mike, Diane, Jamie and Chuck stretching out the miles each week and increasing their speed and endurance. Plus we had a couple new visitors riding with us today. Craig also did a good bit of time pulling in the wind and was there with me and Alan at the finish.
Nutrition Intake During and after the Course: ~48 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine ~10 oz. water with BCAA's, Gluatamine (1) Cliff bar (2) Honey Stinger gel(1) 40 gram Whey protein post ride recovery drink , grilled chicken sandwich post ride meal (about 1 hour after the ride)
The Weather: Sunny, Start @ 50 degrees, End @ 63 degrees, 10- 15 mph winds from the north
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (134 watts):
Duration: 4:44:10 (5:04:40)
Work: 2293 kJ
TSS: 312.1 (intensity factor 0.812)
Norm Power: 167
VI: 1.24
Distance: 81.812 mi
Elevation Gain: 2255 ft
Elevation Loss: 2240 ft
Grade: 0.0 % (21 ft)
Min Max Avg
Power: 0 688 134 watts
Cadence: 7 246 84 rpm
Speed: 0 35.1 17.3 mph
Pace 1:43 0:00 3:28 min/mi
Altitude: 657 923 767 ft
Crank Torque: 0 1398 145 lb-in
Saturday, September 24, 2011
Brewery to Cagle Road
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| Photo on Cagle Road courtesy of Gary |
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| Jesse Edgar |
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| Gary |
Garmin Connect Ride Data
Summary
Moving Time: 4:32:51
Distance: 79.8 miles
Avg Moving Speed 17.5 mph
Elevation Gain: 2,769 ft
Group: Gary, Edgar and me
Goal: Enjoy riding with friends
The Ride: An awesome end to a rough start. Well it started rough because, though I woke up at 4 am, I was goofing around on the computer and lost track of time. Thankfully Gary and Edgar waited on my arrival at the brewery, but I felt all out of sorts and mentally had to pull it together because we were planning on an eighty mile ride.
I am not sure what time we actually rolled out. There was enough visibility to ride safely, but still a fair amount of fog that at least kept it cool until about 9:30. About 10 the sun was out and the rest of ride had perfect weather.
With just the three of we all had our share of training time and even when I was drafting behind Gary or Edgar I still felt like they were making me work hard to keep up. It did not seem long before we were at our turning point to come back and the ride back seemed rather fast as well even though we were approaching the five hour mark.It seems true that time flies when you are having fun. It was a great ride with just the three of us. Great day for a number of reasons.
Nutrition Intake During and after the Course: ~52 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine ~26 oz. water with BCAA's, Gluatamine (1) Cliff bar (1) Honey Stinger Waffle (1) 40 gram Whey protein post ride recovery drink .
The Weather: Heavy fog to Sunny, Start @ 54 degrees, End @ 77 degrees, slight breeze.
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (130 watts):
Duration: 4:37:36 (5:13:43)
Work: 2165 kJ
TSS: 299.1 (intensity factor 0.804)
Norm Power: 165
VI: 1.27
Distance: 79.791 mi
Elevation Gain: 2026 ft
Elevation Loss: 2049 ft
Grade: -0.0 % (-21 ft)
Min Max Avg
Power: 0 774 130 watts
Cadence: 9 246 83 rpm
Speed: 0 32.4 17.3 mph
Pace 1:51 0:00 3:28 min/mi
Altitude: 661 909 757 ft
Crank Torque: 0 1752 141 lb-in
Temperature: 53.6 86 66.9 Fahrenheit
Sunday, September 18, 2011
Comet - Tempo
Ride with GPS Data
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes: Not a bad effort considering the amount of people out on the path and the amount of times I had to slow down or stop.
Nutrition: 48 oz water, BCAA's, Glutamine, (1) Honey Stinger
Weather: Partly cloudy 77, mild wind speed with some head wind and some tail wind
Training Summary:
Total Distance: 40.58 Miles
Total Moving Time: 2:19:04
Total Avg. Moving Speed: 17.5
Total TSS: 145.5 (0.79 IF)
Interval Power Summary
Interval 1:
Duration: 1:08:23
Work: 650 kJ
TSS: 82.3 (intensity factor 0.853)
Norm Power: 175
VI: 1.1
Distance: 20.286 mi
Elevation Gain: 398 ft
Elevation Loss: 293 ft
Grade: 0.1 % (102 ft)
Min Max Avg
Power: 0 630 159 watts
Cadence: 15 218 77 rpm
Speed: 0 26.6 17.8 mph
Pace 2:15 0:00 3:22 min/mi
Altitude: 852 1031 947 ft
Crank Torque: 0 1441 180 lb-in
Temperature: 64.4 71.6 68.0 Fahrenheit
Interval 2:
Duration: 1:05:04 (1:11:12)
Work: 530 kJ
TSS: 56.7 (intensity factor 0.723)
Norm Power: 148
VI: 1.09
Distance: 18.582 mi
Elevation Gain: 236 ft
Elevation Loss: 291 ft
Grade: -0.1 % (-62 ft)
Min Max Avg
Power: 0 424 136 watts
Cadence: 17 191 75 rpm
Speed: 0 28.1 17.2 mph
Pace 2:08 0:00 3:29 min/mi
Altitude: 906 1051 982 ft
Crank Torque: 0 907 159 lb-in
Temperature: 68 77 71.6 Fahrenheit
Week Totals
Time: 9:09:26
Distance: 144 miles
TSS: 624
Kj: 4786
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.
Ride Notes: Not a bad effort considering the amount of people out on the path and the amount of times I had to slow down or stop.
Nutrition: 48 oz water, BCAA's, Glutamine, (1) Honey Stinger
Weather: Partly cloudy 77, mild wind speed with some head wind and some tail wind
Training Summary:
Total Distance: 40.58 Miles
Total Moving Time: 2:19:04
Total Avg. Moving Speed: 17.5
Total TSS: 145.5 (0.79 IF)
Interval Power Summary
Interval 1:
Duration: 1:08:23
Work: 650 kJ
TSS: 82.3 (intensity factor 0.853)
Norm Power: 175
VI: 1.1
Distance: 20.286 mi
Elevation Gain: 398 ft
Elevation Loss: 293 ft
Grade: 0.1 % (102 ft)
Min Max Avg
Power: 0 630 159 watts
Cadence: 15 218 77 rpm
Speed: 0 26.6 17.8 mph
Pace 2:15 0:00 3:22 min/mi
Altitude: 852 1031 947 ft
Crank Torque: 0 1441 180 lb-in
Temperature: 64.4 71.6 68.0 Fahrenheit
Interval 2:
Duration: 1:05:04 (1:11:12)
Work: 530 kJ
TSS: 56.7 (intensity factor 0.723)
Norm Power: 148
VI: 1.09
Distance: 18.582 mi
Elevation Gain: 236 ft
Elevation Loss: 291 ft
Grade: -0.1 % (-62 ft)
Min Max Avg
Power: 0 424 136 watts
Cadence: 17 191 75 rpm
Speed: 0 28.1 17.2 mph
Pace 2:08 0:00 3:29 min/mi
Altitude: 906 1051 982 ft
Crank Torque: 0 907 159 lb-in
Temperature: 68 77 71.6 Fahrenheit
Week Totals
Time: 9:09:26
Distance: 144 miles
TSS: 624
Kj: 4786
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