BBC - 48

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 48.2 mi
Moving Time: 02:51:51
Avg Speed: 16.5 mph
Max Speed: 32.0 mph

Group: Terry and me

Goal: My goal was to enjoy the ride with hopes of racking up some decent time in L3 and L4

The Ride: There were not too many that were motivated to ride today at the brewery. The parking lot was very empty. I believe Neal and Kit did a ride at a very chilly 8 am start, Edgar and Jack rode together at 10 and then me and Terry did the marked BBC 48 mile route at 12 pm. I am glad that Terry wanted to ride later because it at least warmed up in the mid 30's when we rolled out and it was about 38 when we finished.

We kept a fairly steady pace for most of the route and did not stop until we were finished. I feel like it was a good training day and I think I reserved enough to be able to do my 2 x 60 minute intervals tomorrow. I will  have to wait and see if I am recovered enough. One thing is certain I need to step it up a notch or two for both outdoor miles and indoor intensity. My TSS and CTL has dropped since before Christmas and still looks like it is on a downward trend.

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

The Weather: Sunny, Start @ 35 degrees, End @ 38 degrees

Bike: Cannondale six13, Garmin 705, Powertap wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      2.02      0.53
      2     40.21     27.75
      3    104.56    125.85
      4     15.33     19.01
      5      0.00      0.00
      6      1.39      4.12
      7      8.55     26.11

Overall Power Data:
 Entire workout (134 watts):
    Duration:      2:53:35 (2:55:52)
    Work:          1382 kJ
    TSS:           203.9 (intensity factor 0.846)
    Norm Power:    169
    VI:            1.26
    Distance:      48.535 mi
        Min    Max    Avg
    Power:           0    743    134     watts
    Speed:           0    32.9    16.7     mph
    Pace             1:49    0:00    3:35     min/mi
    Hub Torque:      0    35    6     lb-in
    Crank Torque:    0    919    143     lb-in