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

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