Monday, July 4, 2011

July 4th Ride


 Ready To Roll Out
 Gary Wearing the Colors
 Strolling Along With An Easy Pace
RidewithGPS Data
Garmin Connect Data
Ride Summary (totals):
Distance: 61.4 mi
Elevation Gain 3,230 ft
Moving Time: 03:42:34
Avg Moving Speed: 16.6 mph
Max Speed: 39.6 mph

Group: Gary, Keith, Jamie, Nancy, Kit, Glenn, Neal and me
Goal: Enjoy riding with friends
Route Description: Rose Pedal Metric Route, Rolling hills

The Ride: What a great ride this turned out to be with just a few of us meeting this holiday morning to roll out on the Rose Pedal Metric route. It was supposed to be a "conversation paced" ride and it really turned out to be just that. It was very enjoyable that we all started together, rolled along together and finished together. We did have some moments when our speed picked up a bit, but those were low wattage roads where the speed is higher and effort fairly low. Overall the entire ride just felt a little less stressed than some of our normal hammerfest.

A huge thanks to men and women in our military that are serving this country to keep our freedom. A huge thanks to those who paid the ultimate price and sacrifice.


Nutrition Intake During and after the Course: ~26 oz.of water with Perpetuem, Glutamine, BCAA / ~22 oz water (1) Hammer gel (1) Hammer Perpetuem Solid (1) Cliff Bar  (1) 40 gram Whey protein post ride recovery drink .  3 Endurolytes before the ride.

The Weather: Sunny start @ 78 degrees, sunny end @ 90 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     26.21      9.23
      2     76.59     40.21
      3    113.06    146.91
      4      0.00      0.00
      5      0.00      0.00
      6      0.44      1.13
      7      8.23     28.53

Overall Power Data
Entire workout (108 watts):
    Duration:      3:46:39 (4:07:12)
    Work:          1456 kJ
    TSS:           226.4 (intensity factor 0.783)
    Norm Power:    161
    VI:            1.49
    Distance:      61.854 mi
        Min    Max    Avg
    Power:           0    751    108     watts
    Speed:           0    40.3    16.4     mph
    Pace             1:29    0:00    3:40     min/mi
    Hub Torque:      0    40    5     lb-in
    Crank Torque:    0    950    121     lb-in

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