Saturday, June 25, 2011

Hickory Flat - 56 Mile Route


Ride Summary (totals):
Distance: 55.6 mi
Elevation Gain 3,738 ft
Moving Time: 03:11:19
Avg Moving Speed: 17.4 mph
Max Speed: 39.8 mph

Group: Gary, Mike, Keith, Jamie, Nancy, Edgar, Jack and me / Cristi and Debbie starting with us.
Goal: Enjoy riding with friends
Route Description: Rolling hills

The Ride: It felt rather cool as we rolled out of the Hickory Flat Publix parking lot at 7:30 this morning. The sky was still blanketed with dark clouds and ten us headed north toward the Rose Pedal route. Gary did the honors this week by creating the route and sending out the emails and the ones that showed up for this ride were content to be here instead of the usual or even doing the Cartersville Century ride today. I suppose we were all rather worn out by the heat and the distance of last weekend's 100 mile course and ready for a shorter more tranquil pace. Well, at least I was.

Just as we were about to cross Hwy. 20 a large group of guys were behind us and started to pass us just on the other side of the highway, but one of their tire's blew with a loud noise and then a short moment of chaos as guys scattered to avoid a pile up. Our group was all mixed in with these guys, but fortunately we came through and continued to pedal our way forward.

It was a good thing that the group was going fairly easy with the pace because my legs were worn out from training this week and every time we hit another hill I thought I was going to get dropped, but fortunately was able to hang on. 

Next thing I know the ride is over. Wow!! After doing 80 to 100 mile rides almost every weekend a short 55 to 60 mile route (~3 hour ride) seems to be done so fast. I am content though and my body needed a break today. I think I may have enough in the legs to get in some training tomorrow. 

Always a pleasure to be riding with my friends and I am looking forward to our next adventure out on the road.

Nutrition Intake During and after the Course: ~26 oz.of water with Hammer Heed, Maltodextrin, Glutamine, BCAA / ~12 oz water (1) Hammer gel (1) Hammer Perpetuem Solid  (1) 40 gram Whey protein post ride recovery drink .  4 Endurolytes before the ride.

The Weather: Cloudy start @ 66 degrees, sunny end @ 80 degrees, calm air or so it seemed

Bike: LOOK 585, Garmin 705, Powertap wired

Power Summary: (Based on Coggan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
      1      6.97      1.14
      2     47.54     27.87
      3     94.40    118.54
      4     33.89     38.78

      5      0.00      0.00
      6      1.62      4.12
      7      9.14     32.66

Overall Power Data
  Entire workout (121 watts):
    Duration:      3:15:58 (3:42:58)
    Work:          1410 kJ
    TSS:           223.1 (intensity factor 0.837)
    Norm Power:    172
    VI:            1.41
    Distance:      55.955 mi
        Min    Max    Avg
    Power:           0    659    121     watts
    Speed:           0    39.8    17.1     mph
    Pace             1:30    0:00    3:30     min/mi
    Hub Torque:      0    34    5     lb-in
    Crank Torque:    0    782    129     lb-in

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