3rd Annual Cartersville Ride of Silence Wednesday, May 16 2012 Facebook / Facebook Event
"This
is a free event for all. We'll be riding an easy, slow 8 mile loop
(approximation) that will take us into downtown Cartersville. The entire
ride will be escorted by Cartersville police officers. You must wear a
helmet and be 16 or older to ride. All skill levels welcome!
There will be post-ride food provided by the Flynn family for those who
participate (donations accepted but not necessary). Please confirm your
attendance so we can plan how much food to bring. Please spread the
word! Be there by 6:30, wheels rolling at 7 pm"
Start Location:
PT Solutions
Cartersville, Ga
Map / Directions
Monday, April 30, 2012
Sunday, April 29, 2012
Comet - Easy Spin
Garmin Connect Data & Map
Summary
Moving Time: 2:16:36 (2:20:00 total)
Distance: 40 miles
Avg Moving Speed 17.8 mph
Total TSS: 130
Total IF: 0.75
Solo
Goal: Easy Spin
Ride:
Right out of the gate I was on the wheels of Joey and Laura, who I learned their names at their turn off, but for 30 minutes it was nice to sit in with them at they both kept a really nice steady pace. I did a turn or two myself and though I was hoping they would going out further, my legs were actually glad they turn off. The legs were a little too fatigued from yesterday to hold that type of pace long term. The rest of the miles I still kept a good speed when not in traffic, but my intensity level and power output was much lower. I felt like it was just a nice day to be out and burn a few more calories.
Nutrition Intake During and after the Course: ~35 oz. of water with BCAA's and Gluatamine (1) Hammer Gel (1) Post ride 30 gram whey protein drink and low carbohydrate yogurt
The Weather: Sunny skies, calm air 81 degrees
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Lap 1:
Duration: 1:08:11
Work: 629 kJ
TSS: 72.2 (intensity factor 0.8)
Norm Power: 168
VI: 1.09
Distance: 20.311 mi
Min Max Avg
Power: 0 614 154 watts
Cadence: 8 212 84 rpm
Speed: 0 24.9 17.9 mph
Pace 2:24 0:00 3:21 min/mi
Crank Torque: 0 1637 163 lb-in
Lap 2:
Duration: 1:10:55
Work: 565 kJ
TSS: 56.5 (intensity factor 0.691)
Norm Power: 145
VI: 1.09
Distance: 20.241 mi
Min Max Avg
Power: 0 421 133 watts
Cadence: 8 212 77 rpm
Speed: 0 23.2 17.1 mph
Pace 2:35 0:00 3:30 min/mi
Crank Torque: 0 1279 152 lb-in
Temperature: 82.4 87.8 84.4 Fahrenheit
Entire workout (143 watts):
Duration: 2:20:06 (2:22:38)
Work: 1199 kJ
TSS: 130.7 (intensity factor 0.75)
Norm Power: 157
VI: 1.1
Distance: 40.633 mi
Grade: 0.0 % (91 ft)
Min Max Avg
Power: 0 614 143 watts
Cadence: 8 212 80 rpm
Speed: 0 24.9 17.4 mph
Pace 2:24 0:00 3:26 min/mi
Crank Torque: 0 1637 157 lb-in
Summary
Moving Time: 2:16:36 (2:20:00 total)
Distance: 40 miles
Avg Moving Speed 17.8 mph
Total TSS: 130
Total IF: 0.75
Solo
Goal: Easy Spin
Ride:
Right out of the gate I was on the wheels of Joey and Laura, who I learned their names at their turn off, but for 30 minutes it was nice to sit in with them at they both kept a really nice steady pace. I did a turn or two myself and though I was hoping they would going out further, my legs were actually glad they turn off. The legs were a little too fatigued from yesterday to hold that type of pace long term. The rest of the miles I still kept a good speed when not in traffic, but my intensity level and power output was much lower. I felt like it was just a nice day to be out and burn a few more calories.
Nutrition Intake During and after the Course: ~35 oz. of water with BCAA's and Gluatamine (1) Hammer Gel (1) Post ride 30 gram whey protein drink and low carbohydrate yogurt
The Weather: Sunny skies, calm air 81 degrees
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Lap 1:
Duration: 1:08:11
Work: 629 kJ
TSS: 72.2 (intensity factor 0.8)
Norm Power: 168
VI: 1.09
Distance: 20.311 mi
Min Max Avg
Power: 0 614 154 watts
Cadence: 8 212 84 rpm
Speed: 0 24.9 17.9 mph
Pace 2:24 0:00 3:21 min/mi
Crank Torque: 0 1637 163 lb-in
Lap 2:
Duration: 1:10:55
Work: 565 kJ
TSS: 56.5 (intensity factor 0.691)
Norm Power: 145
VI: 1.09
Distance: 20.241 mi
Min Max Avg
Power: 0 421 133 watts
Cadence: 8 212 77 rpm
Speed: 0 23.2 17.1 mph
Pace 2:35 0:00 3:30 min/mi
Crank Torque: 0 1279 152 lb-in
Temperature: 82.4 87.8 84.4 Fahrenheit
Entire workout (143 watts):
Duration: 2:20:06 (2:22:38)
Work: 1199 kJ
TSS: 130.7 (intensity factor 0.75)
Norm Power: 157
VI: 1.1
Distance: 40.633 mi
Grade: 0.0 % (91 ft)
Min Max Avg
Power: 0 614 143 watts
Cadence: 8 212 80 rpm
Speed: 0 24.9 17.4 mph
Pace 2:24 0:00 3:26 min/mi
Crank Torque: 0 1637 157 lb-in
Saturday, April 28, 2012
Sosbee to 411
Garmin Connect Data & Map
Ride with GPS
Ride Summary
Moving Time: 4:05:37 (4:18:47 total)
Distance: 74 miles
Avg Moving Speed 18.1 mph
Elev. Gain: 3,218 ft
Group: Mike, Craig, Keith and me
Goal: Training Endurance
The Ride: Very nice to roll out with Mike, Keith and Craig from the Sosbee Bike Park on the out and back route. We kept a brisk pace going up with everyone taking some good strong pulls in the front. On the return I started to struggle with my hips and hamstrings and could tell they were very fatigued, but still a very nice day to be out on the bike considering the week of back problems and even last night could not really get comfortable with the back discomfort. Nevertheless, the guys all looked strong today.
I think we all enjoyed the facilities and parking area at the Sosbee Bike Park. It seems like each time I stop by there they have added something new. This time it was a nice little out building for changing clothes. Each of us dropped some cash into the box to show our appreciation.
Push Through It: I am not sure if it was wise for me to ride today. I have been struggling a couple of weeks with a sharp pain in my lower lumbar that made it difficult to walk or stand up straight. The sharp pain started to taper a little on Wednesday and I continued to stretch, use an inversion table and Dr. Levi (my chiropractor) worked on the area some as well. Between the injury and the amount of stretching it left my hips and hamstrings feeling worn out and they still remain tight. I did okay today until about mile 58 and that whole area just felt like it locked down. I had no choice but to back down on my intensity level. I was just hoping that I was not going to hold up the guys from keeping a good pace on the return.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine
20 oz from Bottle #2 water, BCAA's, Glutamine
Mile 20| Cliff Bar
Mile 58| 1/2 Cliff Bar
Finish | 40 gram whey protein drink & Honey Stinger
Home | tuna salad sandwich
The Weather: Partly cloudy skies at the start @ 60 degrees, on the return @ 80 degrees, headwinds from the SSW 6 mph.
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (135 watts):
Duration: 4:08:54 (4:18:51)
Work: 2012 kJ
TSS: 267.6 (intensity factor 0.804)
Norm Power: 169
VI: 1.25
Distance: 74.049 mi
Min Max Avg
Power: 0 577 135 watts
Cadence: 7 246 80 rpm
Speed: 0 32.8 17.9 mph
Pace 1:50 0:00 3:22 min/mi
Crank Torque: 0 1364 146 lb-in
Temperature: 53.6 86 69.2 Fahrenheit
North Bound
Interval 1:
Duration: 1:58:33
Work: 1029 kJ
TSS: 144.2 (intensity factor 0.856)
Norm Power: 180
VI: 1.24
Distance: 36.559 mi
Min Max Avg
Power: 0 577 145 watts
Cadence: 7 218 80 rpm
Speed: 0 32.8 18.5 mph
Pace 1:50 0:00 3:15 min/mi
Crank Torque: 0 1364 157 lb-in
South Bound
Interval 2:
Duration: 2:09:30
Work: 982 kJ
TSS: 120.2 (intensity factor 0.746)
Norm Power: 157
VI: 1.24
Distance: 37.466 mi
Min Max Avg
Power: 0 523 126 watts
Cadence: 10 246 80 rpm
Speed: 0 32.4 17.4 mph
Pace 1:51 0:00 3:27 min/mi
Crank Torque: 0 1056 138 lb-in
Ride with GPS
Ride Summary
Moving Time: 4:05:37 (4:18:47 total)
Distance: 74 miles
Avg Moving Speed 18.1 mph
Elev. Gain: 3,218 ft
Group: Mike, Craig, Keith and me
Goal: Training Endurance
The Ride: Very nice to roll out with Mike, Keith and Craig from the Sosbee Bike Park on the out and back route. We kept a brisk pace going up with everyone taking some good strong pulls in the front. On the return I started to struggle with my hips and hamstrings and could tell they were very fatigued, but still a very nice day to be out on the bike considering the week of back problems and even last night could not really get comfortable with the back discomfort. Nevertheless, the guys all looked strong today.
I think we all enjoyed the facilities and parking area at the Sosbee Bike Park. It seems like each time I stop by there they have added something new. This time it was a nice little out building for changing clothes. Each of us dropped some cash into the box to show our appreciation.
Push Through It: I am not sure if it was wise for me to ride today. I have been struggling a couple of weeks with a sharp pain in my lower lumbar that made it difficult to walk or stand up straight. The sharp pain started to taper a little on Wednesday and I continued to stretch, use an inversion table and Dr. Levi (my chiropractor) worked on the area some as well. Between the injury and the amount of stretching it left my hips and hamstrings feeling worn out and they still remain tight. I did okay today until about mile 58 and that whole area just felt like it locked down. I had no choice but to back down on my intensity level. I was just hoping that I was not going to hold up the guys from keeping a good pace on the return.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine
20 oz from Bottle #2 water, BCAA's, Glutamine
Mile 20| Cliff Bar
Mile 58| 1/2 Cliff Bar
Finish | 40 gram whey protein drink & Honey Stinger
Home | tuna salad sandwich
The Weather: Partly cloudy skies at the start @ 60 degrees, on the return @ 80 degrees, headwinds from the SSW 6 mph.
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (135 watts):
Duration: 4:08:54 (4:18:51)
Work: 2012 kJ
TSS: 267.6 (intensity factor 0.804)
Norm Power: 169
VI: 1.25
Distance: 74.049 mi
Min Max Avg
Power: 0 577 135 watts
Cadence: 7 246 80 rpm
Speed: 0 32.8 17.9 mph
Pace 1:50 0:00 3:22 min/mi
Crank Torque: 0 1364 146 lb-in
Temperature: 53.6 86 69.2 Fahrenheit
North Bound
Interval 1:
Duration: 1:58:33
Work: 1029 kJ
TSS: 144.2 (intensity factor 0.856)
Norm Power: 180
VI: 1.24
Distance: 36.559 mi
Min Max Avg
Power: 0 577 145 watts
Cadence: 7 218 80 rpm
Speed: 0 32.8 18.5 mph
Pace 1:50 0:00 3:15 min/mi
Crank Torque: 0 1364 157 lb-in
South Bound
Interval 2:
Duration: 2:09:30
Work: 982 kJ
TSS: 120.2 (intensity factor 0.746)
Norm Power: 157
VI: 1.24
Distance: 37.466 mi
Min Max Avg
Power: 0 523 126 watts
Cadence: 10 246 80 rpm
Speed: 0 32.4 17.4 mph
Pace 1:51 0:00 3:27 min/mi
Crank Torque: 0 1056 138 lb-in
Saturday, April 21, 2012
Creekview - 61
Garmin Connect Data & Map
Ride with GPS Data & Map
Ride Summary
Moving Time: 3:54:47 (4:14:46 total)
Distance: 61 miles
Avg Moving Speed 14.5 mph
Elev. Gain: 4,707 ft
Group: Diane, Elizabeth, Joe and me
Goal: Recreational
The Ride: It was really enjoyable to break away from my regular training routine and ride with Diane, Elizabeth and Joe this morning. We started from the Creekview High School on a route formulated by Joe and when I saw it as I uploaded to the Edge 800 the elevation profile looked pretty tough. However, there were a lot of new roads on this route that I had not tried and I was glad to join in for the climbing fun. There were not any long sustained climbs, but what a friend calls a very lumpy route.
At the start the skies were dark and the roads damp in places. Bad time to find out my front brake cable was sticking because I was trying not to use it. I had to descend a lot of those big rollers very carefully and at the times I did apply the front brake I would have to reach down while in motion and pull the caliper off the rim.
Around mile 10 we were in a light rain, but it did not last long and from that point forward the weather really improved. I feel like this was a very fine day to share the roads with my friends with a casual pace at times and joking around and other times hammering up some hills. I am happy to see that my fitness is still fine even though I have been focusing my training on flatter roads with a steady pace. My legs were just fine when the pace got a little frisky going up some of those bigger hills.
I am really glad that Diane sent me a note about their ride. Thanks for letting me join you guys today.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine
10 oz from Bottle #2 water, BCAA's, Glutamine
Mile 20| Cliff Bar
Mile 35| Cliff Bar
Finish | 40 gram whey protein drink
Home | chicken salad sandwich and tortilla chips
The Weather: dark cloudy skies at the start @ 60 degrees, light rain around mile 10, on the return cloudy skies@ 72 degrees
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (122 watts):
Duration: 3:58:22 (4:15:00)
Work: 1746 kJ
TSS: 281.3 (intensity factor 0.842)
Norm Power: 173
VI: 1.41
Distance: 61.617 mi
Min Max Avg
Power: 0 748 122 watts
Cadence: 8 246 77 rpm
Speed: 0 39.8 15.5 mph
Pace 1:31 0:00 3:52 min/mi
Crank Torque: 0 1671 142 lb-in
Temperature: 57.2 75.2 62.9 Fahrenheit
Ride with GPS Data & Map
Ride Summary
Moving Time: 3:54:47 (4:14:46 total)
Distance: 61 miles
Avg Moving Speed 14.5 mph
Elev. Gain: 4,707 ft
Group: Diane, Elizabeth, Joe and me
Goal: Recreational
The Ride: It was really enjoyable to break away from my regular training routine and ride with Diane, Elizabeth and Joe this morning. We started from the Creekview High School on a route formulated by Joe and when I saw it as I uploaded to the Edge 800 the elevation profile looked pretty tough. However, there were a lot of new roads on this route that I had not tried and I was glad to join in for the climbing fun. There were not any long sustained climbs, but what a friend calls a very lumpy route.
At the start the skies were dark and the roads damp in places. Bad time to find out my front brake cable was sticking because I was trying not to use it. I had to descend a lot of those big rollers very carefully and at the times I did apply the front brake I would have to reach down while in motion and pull the caliper off the rim.
Around mile 10 we were in a light rain, but it did not last long and from that point forward the weather really improved. I feel like this was a very fine day to share the roads with my friends with a casual pace at times and joking around and other times hammering up some hills. I am happy to see that my fitness is still fine even though I have been focusing my training on flatter roads with a steady pace. My legs were just fine when the pace got a little frisky going up some of those bigger hills.
I am really glad that Diane sent me a note about their ride. Thanks for letting me join you guys today.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine
10 oz from Bottle #2 water, BCAA's, Glutamine
Mile 20| Cliff Bar
Mile 35| Cliff Bar
Finish | 40 gram whey protein drink
Home | chicken salad sandwich and tortilla chips
The Weather: dark cloudy skies at the start @ 60 degrees, light rain around mile 10, on the return cloudy skies@ 72 degrees
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (122 watts):
Duration: 3:58:22 (4:15:00)
Work: 1746 kJ
TSS: 281.3 (intensity factor 0.842)
Norm Power: 173
VI: 1.41
Distance: 61.617 mi
Min Max Avg
Power: 0 748 122 watts
Cadence: 8 246 77 rpm
Speed: 0 39.8 15.5 mph
Pace 1:31 0:00 3:52 min/mi
Crank Torque: 0 1671 142 lb-in
Temperature: 57.2 75.2 62.9 Fahrenheit
Sunday, April 15, 2012
Comet
Garmin Connect Data & Map
Summary
Moving Time: 2:10:56 (2:11:50 total)
Distance: 40 miles
Avg Moving Speed 18.5 mph
Total TSS: 157
Total IF: 0.85
Solo
Goal: 2 x 60
Ride:
Going out the trail looked pretty empty so I took full advantage and pushed a good intensity level from the start all the way to the 60 minute mark. I could have done even better, but had to slow down at intersections and to get around people every once in a while. (Lap 1 indicated below)
Coming back I dialed it way back because I was very happy with the first 60 minute interval and saw no reason to push hard on another interval. Besides the pathway was much more congested on the return. It was nice just to cruise back and reflect how well this first interval went, as well as, how yesterday's ride was also pretty intense at times. (Lap 2 is not reported since the intensity was recreational. However, the overall data is listed below.)
Nutrition Intake During and after the Course: ~24 oz. of water with BCAA's and Gluatamine (1) Hammer Gel (1) Post ride 30 gram whey protein drink and low carbohydrate yogurt
The Weather: Cloudy to partly cloudy skies, breezey, 71 degrees
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Lap 1:
Duration: 1:00:05
Work: 651 kJ
TSS: 86.8 (intensity factor 0.935)
Norm Power: 192
VI: 1.06
Distance: 18.898 mi
Min Max Avg
Power: 0 574 181 watts
Cadence: 7 246 76 rpm
Speed: 0 27.4 18.9 mph
Pace 2:11 0:00 3:11 min/mi
Crank Torque: 0 1597 206 lb-in
Entire workout (156 watts):
Duration: 2:12:01
Work: 1239 kJ
TSS: 156.7 (intensity factor 0.846)
Norm Power: 173
VI: 1.11
Distance: 40.389 mi
Min Max Avg
Power: 0 574 156 watts
Cadence: 7 246 74 rpm
Speed: 0 27.4 18.4 mph
Pace 2:11 0:00 3:16 min/mi
Altitude: 556 1050 802 ft
Crank Torque: 0 1597 183 lb-in
Temperature: 66.2 77 72.1 Fahrenheit
Summary
Moving Time: 2:10:56 (2:11:50 total)
Distance: 40 miles
Avg Moving Speed 18.5 mph
Total TSS: 157
Total IF: 0.85
Solo
Goal: 2 x 60
Ride:
Going out the trail looked pretty empty so I took full advantage and pushed a good intensity level from the start all the way to the 60 minute mark. I could have done even better, but had to slow down at intersections and to get around people every once in a while. (Lap 1 indicated below)
Coming back I dialed it way back because I was very happy with the first 60 minute interval and saw no reason to push hard on another interval. Besides the pathway was much more congested on the return. It was nice just to cruise back and reflect how well this first interval went, as well as, how yesterday's ride was also pretty intense at times. (Lap 2 is not reported since the intensity was recreational. However, the overall data is listed below.)
Nutrition Intake During and after the Course: ~24 oz. of water with BCAA's and Gluatamine (1) Hammer Gel (1) Post ride 30 gram whey protein drink and low carbohydrate yogurt
The Weather: Cloudy to partly cloudy skies, breezey, 71 degrees
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Lap 1:
Duration: 1:00:05
Work: 651 kJ
TSS: 86.8 (intensity factor 0.935)
Norm Power: 192
VI: 1.06
Distance: 18.898 mi
Min Max Avg
Power: 0 574 181 watts
Cadence: 7 246 76 rpm
Speed: 0 27.4 18.9 mph
Pace 2:11 0:00 3:11 min/mi
Crank Torque: 0 1597 206 lb-in
Entire workout (156 watts):
Duration: 2:12:01
Work: 1239 kJ
TSS: 156.7 (intensity factor 0.846)
Norm Power: 173
VI: 1.11
Distance: 40.389 mi
Min Max Avg
Power: 0 574 156 watts
Cadence: 7 246 74 rpm
Speed: 0 27.4 18.4 mph
Pace 2:11 0:00 3:16 min/mi
Altitude: 556 1050 802 ft
Crank Torque: 0 1597 183 lb-in
Temperature: 66.2 77 72.1 Fahrenheit
Saturday, April 14, 2012
Brewery - 40
Garmin Connect Data & Map
Ride with GPS Data & Map
Ride Summary
Moving Time: 2:16:28 (2:19:14 total)
Distance: 40 miles
Avg Moving Speed 18 mph
Group: Craig, Diane, Nancy, Elizabeth, Laurie, Joe, Tim, Alan, and me
Goal: Recreational
The Ride: I rolled out with the gang at 8 a.m. with intention of sharing just a few miles of the 100 mile route they were set to ride. On one hand I really wanted to join them for the full route, but when I turned and felt a fairly stiff wind on the way back I was kind of glad that I was not going to be in that 50 mile battle against that wind.
My cycling day was cut short because I needed to attend a employee appreciation picnic for my wife's company. With a limited time frame I felt it best to push a harder pace and went out ahead of those pacing for the 100 mile route. I did the same coming back and tried to hold a decent pace against the wind.
I hope to hear good news that the gang did well and enjoyed the 100 mile route with everyone returning safely.
I had a few interruptions to my training schedule this week and I hope to be back in the groove this coming week with all the scheduled training sessions.
Nutrition Intake During and after the Course:
26 oz Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine, 1/2 refill
Finish | 40 gram whey protein drink
Employee picnic| BBQ chicken/Pork, baked beans, potato salad, pasta & cheese
The Weather: Sunny skies at the start @ 41 degrees, on the return sunny skies@ 72 degrees
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (157 watts):
Duration: 2:19:47 (2:27:50)
Work: 1320 kJ
TSS: 185.7 (intensity factor 0.894)
Norm Power: 183
VI: 1.16
Distance: 40.858 mi
Grade: -0.0 % (-103 ft)
Min Max Avg
Power: 0 554 157 watts
Cadence: 7 209 80 rpm
Speed: 0 33.9 17.6 mph
Pace 1:46 0:00 3:25 min/mi
Crank Torque: 0 1267 172 lb-in
Temperature: 51.8 66.2 57.2 Fahrenheit
Ride with GPS Data & Map
Ride Summary
Moving Time: 2:16:28 (2:19:14 total)
Distance: 40 miles
Avg Moving Speed 18 mph
Group: Craig, Diane, Nancy, Elizabeth, Laurie, Joe, Tim, Alan, and me
Goal: Recreational
The Ride: I rolled out with the gang at 8 a.m. with intention of sharing just a few miles of the 100 mile route they were set to ride. On one hand I really wanted to join them for the full route, but when I turned and felt a fairly stiff wind on the way back I was kind of glad that I was not going to be in that 50 mile battle against that wind.
My cycling day was cut short because I needed to attend a employee appreciation picnic for my wife's company. With a limited time frame I felt it best to push a harder pace and went out ahead of those pacing for the 100 mile route. I did the same coming back and tried to hold a decent pace against the wind.
I hope to hear good news that the gang did well and enjoyed the 100 mile route with everyone returning safely.
I had a few interruptions to my training schedule this week and I hope to be back in the groove this coming week with all the scheduled training sessions.
Nutrition Intake During and after the Course:
26 oz Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine, 1/2 refill
Finish | 40 gram whey protein drink
Employee picnic| BBQ chicken/Pork, baked beans, potato salad, pasta & cheese
The Weather: Sunny skies at the start @ 41 degrees, on the return sunny skies@ 72 degrees
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (157 watts):
Duration: 2:19:47 (2:27:50)
Work: 1320 kJ
TSS: 185.7 (intensity factor 0.894)
Norm Power: 183
VI: 1.16
Distance: 40.858 mi
Grade: -0.0 % (-103 ft)
Min Max Avg
Power: 0 554 157 watts
Cadence: 7 209 80 rpm
Speed: 0 33.9 17.6 mph
Pace 1:46 0:00 3:25 min/mi
Crank Torque: 0 1267 172 lb-in
Temperature: 51.8 66.2 57.2 Fahrenheit
Saturday, April 7, 2012
BBC-67
Garmin Connect Data & Map
Ride with GPS Data & Map
Ride Summary
Moving Time: 3:51:53 (4:10:15 total)
Distance: 67 miles
Avg Moving Speed 17.4 mph
Group: Craig, Mike, Kenny and me
Goal: Recreational
The Ride: I thought I might be riding with Diane and friends today, but I was confused and they went to a different place, but at the brewery parking lot I saw Craig and he invited me to tag along with his friends on the BBC metric route. I was already thinking about doing the metric route and a casual pace so joining up with them was a pleasure.
At mile 28 me and Craig went on from the Sunoco station while Mike handled a work call. I would say pretty much for the entire day I kind of just took it easy, but there were a couple of challenging moments. The challenge for me was tweaking my lower back on Thursday and that evening I still was able to hammer out some Vo2max (L5) type intervals. I could tell my legs were still feeling the impact of those intervals. I believe I made the right call by taking it easier today.
Nutrition Intake During and after the Course:
26 oz Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine, 1/2 refill
Mile 20| Hammer gel
Mile 28| Cliff Bar
Finish | 40 gram whey protein drink
Home | Baked chicken breast and tortilla chips
The Weather: Sunny skies at the start @ 41 degrees, on the return sunny skies@ 72 degrees
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (136 watts):
Duration: 3:57:43 (4:10:19)
Work: 1939 kJ
TSS: 260.2 (intensity factor 0.812)
Norm Power: 166
VI: 1.22
Distance: 67.3 mi
Grade: -0.0 % (-41 ft)
Min Max Avg
Power: 0 573 136 watts
Cadence: 7 212 77 rpm
Speed: 0 35.2 17.0 mph
Pace 1:42 0:00 3:32 min/mi
Crank Torque: 0 1619 157 lb-in
Temperature: 42.8 77 57.9 Fahrenheit
Ride with GPS Data & Map
Ride Summary
Moving Time: 3:51:53 (4:10:15 total)
Distance: 67 miles
Avg Moving Speed 17.4 mph
Group: Craig, Mike, Kenny and me
Goal: Recreational
The Ride: I thought I might be riding with Diane and friends today, but I was confused and they went to a different place, but at the brewery parking lot I saw Craig and he invited me to tag along with his friends on the BBC metric route. I was already thinking about doing the metric route and a casual pace so joining up with them was a pleasure.
At mile 28 me and Craig went on from the Sunoco station while Mike handled a work call. I would say pretty much for the entire day I kind of just took it easy, but there were a couple of challenging moments. The challenge for me was tweaking my lower back on Thursday and that evening I still was able to hammer out some Vo2max (L5) type intervals. I could tell my legs were still feeling the impact of those intervals. I believe I made the right call by taking it easier today.
Nutrition Intake During and after the Course:
26 oz Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine, 1/2 refill
Mile 20| Hammer gel
Mile 28| Cliff Bar
Finish | 40 gram whey protein drink
Home | Baked chicken breast and tortilla chips
The Weather: Sunny skies at the start @ 41 degrees, on the return sunny skies@ 72 degrees
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (136 watts):
Duration: 3:57:43 (4:10:19)
Work: 1939 kJ
TSS: 260.2 (intensity factor 0.812)
Norm Power: 166
VI: 1.22
Distance: 67.3 mi
Grade: -0.0 % (-41 ft)
Min Max Avg
Power: 0 573 136 watts
Cadence: 7 212 77 rpm
Speed: 0 35.2 17.0 mph
Pace 1:42 0:00 3:32 min/mi
Crank Torque: 0 1619 157 lb-in
Temperature: 42.8 77 57.9 Fahrenheit
Sunday, April 1, 2012
Comet - Tempo
Garmin Connect Data & Map
Ride with GPS Data & Map
Summary
Moving Time: 1:57:15
Distance: 35 miles
Avg Moving Speed 18 mph
Total TSS: 129
Total IF: 0.8
Solo
Goal: 2 x 60 at Tempo
Ride: Felt better today than yesterday. Everything felt so easy, but with the great weather there were a lot of people at the Comet so I had to settle for a calmer speed and intensity level.
Nutrition Intake During and after the Course: ~24 oz. of water with BCAA's and Gluatamine (1) 40 gram whey protein post ride recovery drink
The Weather: Sunny skies, slight breeze, 81 degrees
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Lap 1:
Duration: 1:00:05
Work: 561 kJ
TSS: 66.3 (intensity factor 0.817)
Norm Power: 167
VI: 1.07
Distance: 17.454 mi
Min Max Avg
Power: 0 485 156 watts
Cadence: 9 231 73 rpm
Speed: 0 24.5 17.4 mph
Pace 2:27 0:00 3:26 min/mi
Crank Torque: 0 1628 189 lb-in
Lap 2:
Duration: 55:22
Work: 506 kJ
TSS: 61.5 (intensity factor 0.816)
Norm Power: 167
VI: 1.1
Distance: 17.49 mi
Grade: -0.1 % (-125 ft)
Min Max Avg
Power: 0 445 153 watts
Cadence: 10 231 74 rpm
Speed: 0 25.4 19.0 mph
Pace 2:22 0:00 3:10 min/mi
Crank Torque: 0 1394 184 lb-in
Ride with GPS Data & Map
Summary
Moving Time: 1:57:15
Distance: 35 miles
Avg Moving Speed 18 mph
Total TSS: 129
Total IF: 0.8
Solo
Goal: 2 x 60 at Tempo
Ride: Felt better today than yesterday. Everything felt so easy, but with the great weather there were a lot of people at the Comet so I had to settle for a calmer speed and intensity level.
Nutrition Intake During and after the Course: ~24 oz. of water with BCAA's and Gluatamine (1) 40 gram whey protein post ride recovery drink
The Weather: Sunny skies, slight breeze, 81 degrees
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Lap 1:
Duration: 1:00:05
Work: 561 kJ
TSS: 66.3 (intensity factor 0.817)
Norm Power: 167
VI: 1.07
Distance: 17.454 mi
Min Max Avg
Power: 0 485 156 watts
Cadence: 9 231 73 rpm
Speed: 0 24.5 17.4 mph
Pace 2:27 0:00 3:26 min/mi
Crank Torque: 0 1628 189 lb-in
Lap 2:
Duration: 55:22
Work: 506 kJ
TSS: 61.5 (intensity factor 0.816)
Norm Power: 167
VI: 1.1
Distance: 17.49 mi
Grade: -0.1 % (-125 ft)
Min Max Avg
Power: 0 445 153 watts
Cadence: 10 231 74 rpm
Speed: 0 25.4 19.0 mph
Pace 2:22 0:00 3:10 min/mi
Crank Torque: 0 1394 184 lb-in
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