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