Comet - Tempo 2 x 60's

Garmin Connect Data
Ride with GPS Data
Training Peaks Data
Summary
Moving Time: 1:58:49
Distance: 36 miles
Avg Moving Speed 18.2 mph
Elevation Gain: 1,000 ft

Group: Solo for the most part, but joined in with a guy named Bryan on part of the ride going out.

Goal: 2 x 1 hour intervals at Tempo (L3)

The Ride:
What an awesome day to be out on the bike to do any type of training or riding or just to be outside with sunny skies and about 70 degrees. There were a good number of people enjoying the Silver Comet trail.

Just like last weekend it seemed as if there was a headwind going out and by the testimony of my data in the first hour I would say it was a headwind as the speed was low and the sustained watts are higher going west than on the return. I caught up with a guy by the name of Bryan who is training for a half Ironman. We kept about the same pace for a few miles and chatted a little, but about 40 minutes into the interval I felt the fatigue hit me and Bryan pulled away. We rejoined, but soon after he hit his turning point. Just a few minute later I hit my turning point for the first 60 minutes.

Sure enough the speed was much easier to achieve on the return with the tailwind, but it made it harder to keep the sustained watts. Plus there seemed to be a lot more foot traffic on the return and the intersection stops killed momentum.

Just an absolute great day to be out in February. I just hope we don't pay for this later with a ultra cold spring.

Nutrition Intake During and after the Course: ~35 oz. of water with BCAA's and Gluatamine (1) Hammer gel (1) 40 gram whey protein post ride recovery drink (1) chicken salad sandwich on whole grain toast about 60 minutes following the ride.

The Weather: Sunny skies @ 64 degrees with headwind, On the return sunny skies @ 73 degrees with tailwind

Bike: LOOK 585, Garmin 800, Powertap SL+, Contour GPS camera

Overall Power Data:
 Lap 1:
    Duration:      1:00:23
    Work:          632 kJ
    TSS:           87.7 (intensity factor 0.937)
    Norm Power:    192
    VI:            1.1
    Distance:      17.728 mi
        Min    Max    Avg
    Power:           0    601    175     watts
    Cadence:         8    186    84     rpm
    Speed:           0    26.6    17.6     mph
    Pace             2:15    0:00    3:24     min/mi
    Crank Torque:    0    1396    181     lb-in

Lap 2:
    Duration:      58:05
    Work:          513 kJ
    TSS:           60.9 (intensity factor 0.793)
    Norm Power:    163
    VI:            1.1
    Distance:      17.785 mi
        Min    Max    Avg
    Power:           0    609    147     watts
    Cadence:         8    182    78     rpm
    Speed:           0    32.9    18.4     mph
    Pace             1:50    0:00    3:16     min/mi
    Altitude:        919    1106    1018     ft
    Crank Torque:    0    1320    164     lb-in

Entire workout (159 watts):
    Duration:      2:01:49 (2:03:59)
    Work:          1159 kJ
    TSS:           153.1 (intensity factor 0.87)
    Norm Power:    178
    VI:            1.12
    Distance:      35.96 mi
        Min    Max    Avg
    Power:           0    609    159     watts
    Cadence:         8    186    81     rpm
    Speed:           0    32.9    17.8     mph
    Pace             1:50    0:00    3:23     min/mi
    Crank Torque:    0    1396    171     lb-in
    Temperature:     64.4    73.4    68.2     Fahrenheit