Route:
Distance: 81 miles
Avg. Moving Speed: 17.2 mph
Moving Time: 4:42:02
Total Time: 4:50:30
Ride Total TSS: 234 ( .69 IF)
Group:
Solo
Goal:
Steady Pace, get used to the extended time in aero position
Ride Description:
Low rolling hills, flat sections and a couple of sharper short rollers.
Everything felt great today for the most part. My neck started to get a little stiff in the aero position in the last 10 to 15 miles. I did not push the pace hard. Instead I was looking to work on long distance at a steady pace while keeping torque on the pedals fairly constant. This was a solo effort so staying focused is a challenge and not let the effort slip too low. Even though I had hoped to end with 0.75 IF, I feel like the training stress load was about right for today.
I did see Bill out near Redbud and then saw Alan going the opposite direction. Great to see those two guys out enjoying a good bike ride. It was a beauty of a day to be out cycling.
Everything felt great today for the most part. My neck started to get a little stiff in the aero position in the last 10 to 15 miles. I did not push the pace hard. Instead I was looking to work on long distance at a steady pace while keeping torque on the pedals fairly constant. This was a solo effort so staying focused is a challenge and not let the effort slip too low. Even though I had hoped to end with 0.75 IF, I feel like the training stress load was about right for today.
I did see Bill out near Redbud and then saw Alan going the opposite direction. Great to see those two guys out enjoying a good bike ride. It was a beauty of a day to be out cycling.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, Glutamine, maltodextrin
24 oz from Bottle #2 water, Glutamine, maltodextrin
15 oz from Bottle #3 water
Hammer gel @ mile 22
Cliff Bar @ mile 45
Post Ride | 30 gram protein drink and Powerbar gel bites
Home | grilled chicken breast
24 oz from Bottle #2 water, Glutamine, maltodextrin
15 oz from Bottle #3 water
Hammer gel @ mile 22
Cliff Bar @ mile 45
Post Ride | 30 gram protein drink and Powerbar gel bites
Home | grilled chicken breast
Weather:
63 degrees at 7 a.m. with calm air, On the return 80 with a 3 mph headwind coming from SSE.
Bike:
Felt B10, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (125 watts):
Duration: 4:51:07 (4:54:27)
Work: 2182 kJ
TSS: 234.5 (intensity factor 0.696)
Norm Power: 146
VI: 1.17
Distance: 81.034 mi
Min Max Avg
Power: 0 478 125 watts
Cadence: 7 212 79 rpm
Speed: 0 35.2 16.7 mph
Pace 1:42 0:00 3:35 min/mi
Crank Torque: 0 1750 138 lb-in
Temperature: 59 86 72.4 Fahrenheit
Duration: 4:51:07 (4:54:27)
Work: 2182 kJ
TSS: 234.5 (intensity factor 0.696)
Norm Power: 146
VI: 1.17
Distance: 81.034 mi
Min Max Avg
Power: 0 478 125 watts
Cadence: 7 212 79 rpm
Speed: 0 35.2 16.7 mph
Pace 1:42 0:00 3:35 min/mi
Crank Torque: 0 1750 138 lb-in
Temperature: 59 86 72.4 Fahrenheit
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