Sunday, February 24, 2013

Comet - TT Bike 2x60

Distance: 40.4 miles
Avg. Moving Speed:  19.2
Moving Time: 2:06:39
Total Time:  2:11:38
Ride Total TSS: 140 (0.82 IF)
Work on the staying down in the aero position with sustained power output
Ride Description:
The weather was awesome and that brought a lot of people out to Comet for various activities. That being the case it was not easy to keep any sustained momentum going and meeting my goal above. I was able to get in enough practice getting comfortable with the aero position and enough duration to see if I could sustain power output in that position on a few occasions.

My legs really felt great today and it would have been nice to have opened them open for an extended period of time. But I am pretty happy to have this great day and it was also great to see so many people out enjoying it as well. No doubt I could have done better at the brewery, but I am still satisfied with the day to count it as training.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, Glutamine, BCAA
10 oz from Bottle #2 water, Glutamine, BCAA
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | meatloaf, sweet potato
Felt B10, Garmin 800, Quarq Cinqo
Overall Powertap Data: 
Interval - 1:
    Duration:      1:06:28
    Work:          666 kJ
    TSS:           74.1 (intensity factor 0.833)
    Norm Power:    183
    VI:            1.07
    Distance:      20.174 mi
        Min    Max    Avg
    Power:           0    450    171     watts
    Cadence:         5    94    71     rpm
    Speed:           0    24.2    16.5     mph
    Pace             2:29    0:00    3:39     min/mi
    Crank Torque:    0    1453    207     lb-in
    Temperature:     57.2    66.2    60.9     Fahrenheit

 Interval - 2:
    Duration:      1:00:00
    Work:          595 kJ
    TSS:           63.9 (intensity factor 0.81)
    Norm Power:    178
    VI:            1.06
    Distance:      19.737 mi
        Min    Max    Avg
    Power:           0    486    169     watts
    Cadence:         6    95    66     rpm
    Speed:           0    28.5    17.7     mph
    Pace             2:06    0:00    3:23     min/mi
    Altitude:        671    892    780     ft
    Crank Torque:    0    1552    220     lb-in
    Temperature:     59    60.8    60.0     Fahrenheit

Saturday, February 23, 2013

BBC+ Only The Lonely

Distance: 37 miles
Avg. Moving Speed:  17.5 mph
Moving Time: 2:06:52
Total Time:  2:08:26
Ride Total TSS: 137 (0.8 IF)
Get out and ride despite the conditions to keep my fitness from declining
Ride Description:
With a big weather front moving through yesterday and continuing through the night it was no surprise that there would be few getting out today. I don't blame my cycling friends opting for riding tomorrow with the predicted sunny skies and 64 degree F temperatures. However, I wanted to train today and tomorrow and I was less excited about another day on the rollers than I was about the dark skies and very wet roads so I headed north to the brewery to see what I could get accomplished.

As I rolled out of an empty parking lot that is usually full of cyclist's cars I was starting to think I better stick to the 12 mile BBC loop option, but pushed for more. The skies just looked as if they were getting ready to break open again. All the road side ditches were running full of water and plenty of water flowing across the road in various places. Not much else to say about the riding today other than it was a very quiet place. Not really even many cars out. I suppose it was a good day for many to stay home, which I was glad. In just a couple of hours I did what I needed to do, which was to rack up some TSS and that it amounted more than what I would have done at home on the rollers.

 Mission was just get out and spin the cranks. Mission accomplished. 

I can imagine many will be out tomorrow with the nice weather predicted. To my friends riding tomorrow enjoy and be safe!
Nutrition Intake During and after the Course:
10 oz from Bottle #1 water, Glutamine, BCAA
Post Ride | 30 gram protein drink & Cliff Bar
Home | grilled chicken breast & veggies
LOOK 585, Garmin 800, Powertap SL+
Overall Powertap Data: 
Entire workout (155 watts):    
    Duration:      2:08:26
    Work:          1197 kJ
    TSS:           137.4 (intensity factor 0.803)
    Norm Power:    177
    VI:            1.14
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      37.036 mi
    Elevation Gain:        1268 ft
    Elevation Loss:       1268 ft
    Grade:         0.0 %  (3 ft)
        Min    Max    Avg
    Power:           0    512    155     watts
    Cadence:         7    198    77     rpm
    Speed:           0    33.7    17.3     mph
    Pace             1:47    0:00    3:28     min/mi
    Altitude:        720    967    842     ft
    Crank Torque:    0    1182    183     lb-in
    Temperature:     44.6    55.4    45.7     Fahrenheit

Sunday, February 17, 2013

Comet - Better Than Yesterday

Distance:  38 miles
Avg. Moving Speed:  18.6 mph
Moving Time: 2:02:32
Total Time:2:03:03
Ride Total TSS: 151 (0.86 IF)
Solo (Paced one guy on the way back)
See what I can output on this 2x60
Ride Description:
I believe I felt even a touch better today than I did yesterday as far as how the legs felt and how they were willing to contribute more while enduring the burning sensation of being near my functional threshold a few times and at times a bit over. Going out was like yesterday pushing against the wind. I passed a couple of cyclists on the way out, but never caught anyone sustaining a good pace.

On the way back I had a few targets just as I turned. One of the guys in a blue jacket looked like he was flying so I thought there was no way I could catch up. Watching the power meter I slowly started to see the first two in sight and went by them. Then I saw the next guy in a red jacket and was starting to pace up to him. I could tell he was struggling and I believe that was due to trying to keep up with the guy in the blue jacket. Then way off in the distance I could see a speck of blue, but just kept on about 90% of my threshold thinking there is no way. However, the speck of blue was getting larger and I was closing in on him. Several miles later I was on his wheel and when he realized I was there he bumped up his intensity.

I rolled just off his left so not to be in his draft so that my training intensity would stay up, but his pace was intense enough. At one point he struggled on a small incline and I went by him, but he was not content with that so he blew past me and put a gap on me. I had to sprint to catch his wheel again and from there I knew he was a happy camper staying ahead of me. I had no problem with this and used his intensity to motivate my intensity to stay with him. Dang!! he was rolling strong and steady until his turn off point at the 4 mile marker. 4 miles left for me to keep up my pace so that I could end the 60 minute effort with a 20 mph average pace.

My legs are feeling it now, but thankfully these recovery compression tights have a pretty soothing feeling. Tomorrow is active recovery and hopefully back on schedule. I will still have to work overtime this coming few weeks, but hopefully not as much as last week.

To all of you that take a moment to share in my insanity of cycling, I hope you continue to push the pace and make 2013 a great year.
Nutrition Intake During and after the Course:
10 oz from Bottle #1 water
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | fish, green beans
LOOK 585, Garmin 800, Powertap SL+
Overall Powertap Data: 
 Lap 1:    Duration:      1:00:04
    Work:          666 kJ
    TSS:           76.3 (intensity factor 0.877)
    Norm Power:    193
    VI:            1.04
    Distance:      17.592 mi
        Min    Max    Avg
    Power:           0    553    185     watts
    Cadence:         8    205    74     rpm
    Speed:           0    24.2    17.6     mph
    Pace             2:29    0:00    3:25     min/mi
    Crank Torque:    0    1573    219     lb-in

Lap 2:    Duration:      55:33
    Work:          583 kJ
    TSS:           66.8 (intensity factor 0.849)
    Norm Power:    187
    VI:            1.07
    Distance:      18.568 mi
        Min    Max    Avg
    Power:           0    758    175     watts
    Cadence:         9    225    74     rpm
    Speed:           0    28.4    20.1     mph
    Pace             2:07    0:00    2:60     min/mi
    Crank Torque:    0    1574    210     lb-in

Saturday, February 16, 2013

Comet - Cool & Windy

Distance: 37 miles
Avg. Moving Speed:  17.8
Moving Time: 2:05:31
Total Time:  2:08:00
Ride Total TSS: 134 (0.79 IF)
Just ride!
Ride Description:
After missing several days of training due to long work days it was decision time to either train inside due to cold temperatures and high winds or give a try outside. I ended up waiting until late morning to make the final decision, grabbed my gear, loaded up the truck and headed south into Atlanta to the Silver Comet. I was hoping that the multi use path would help break up the wind and I am sure it did to some degree.

To be honest I could not tell what direction the wind was coming, but it seemed to range from my 12 to 3 o clock for the most part. I caught up with one cyclist and paced with him for a number of miles and then went around. I noticed later that he and two others were shadowing me for a few miles until I hit my interval end and I gave the signal that I was easing up to turn.

Sure enough we were pushing headwinds going out because coming back did feel easier except a few times the winds shifted as in a swirling motion and was headwinds at times. A few moments of hard gust down low about took my front wheel out from under me. It was a really odd sensation since the wind did not hit my torso and felt as if someone shoved my front tire over a few inches. No problems though and I was glad I got outside for this ride.

My legs felt horrible in the first miles and then some of the nagging aches went away until I was closer to threshold and then everything seemed to ache a little. I suppose having a few days off was a good thing since I had about six weeks of fairly consistent training with no interruptions. CTL dropped like a rock though and is down to 75. Oh well not a problem. Threw in a little sprint toward the end miles just to see if the legs wanted to respond to the command.
Nutrition Intake During and after the Course:
15 oz from Bottle #1 water
 5 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 15
Post Ride | 30 gram protein drink
Home | Beef burrito, skim milk
LOOK 585, Garmin 800, Powertap SL+
Overall Powertap Data: 
 Lap 1: Mainly Headwinds    Duration:      1:00:02
    Work:          647 kJ
    TSS:           74 (intensity factor 0.863)
    Norm Power:    190
    VI:            1.06
    Distance:      17.316 mi
        Min    Max    Avg
    Power:           0    572    180     watts
    Cadence:         8    231    77     rpm
    Speed:           0    23.7    17.3     mph
    Pace             2:32    0:00    3:28     min/mi
    Crank Torque:    0    1154    205     lb-in

Lap 2: Mixed wind direction    Duration:      1:00:05
    Work:          523 kJ
    TSS:           53.5 (intensity factor 0.731)
    Norm Power:    161
    VI:            1.11
    Distance:      18.295 mi
        Min    Max    Avg
    Power:           0    795    145     watts
    Cadence:         7    246    70     rpm
    Speed:           0    29.5    18.3     mph
    Pace             2:02    0:00    3:17     min/mi
    Altitude:        862    1059    949     ft
    Crank Torque:    0    1721    186     lb-in

Sunday, February 10, 2013

Bud Phillips Memorial Ride

Robert Wihite pre-ride thoughts, guidance and prayer time

Bike presentation at the accident site

Time of silence and reflection at the accident site


A fairly large turn out with probably 70 cyclists
Slow parade ride in memory of Bud and other fallen cyclists
Ride Description:
I don't think I have ever met Louis "Bud" Phillips, heard his name or crossed paths with him, but this is the third cyclist that has recently died due to injuries suffered in an accident with a vehicle in the recent months. Mr. Phillips lost his life on January 14, 2013 and was remembered today in this memorial ride by friends and fellow cyclists. Another cyclist, Tim Austin was also killed in traffic in our area within the past couple of weeks and was remember today as well.

Joining in today's memorial ride was a good opportunity for me to set my training day aside and to join in with others to celebrate the life and memory of Mr. Phillips. I am grateful to have participated today.

There were several things that were amazing about today's opportunity. First, the turnout was pretty amazing considering the dark skies, cool winds and a high likelihood that it would start raining. The second thing that impressed me was how supportive the police officers were in traffic control in a very busy shopping area, along some high traffic roads and standing in cold rain holding back traffic. If no one else does I send out my appreciation to the Cherokee County Sheriff's department, City of Canton Police and the City of Holly Springs Police for all they did during today's  event.

Big thanks to the guys at Free-Flite in Canton for being the start point and taking part in organizing this ride. To Robert Wilhite and Josh Boggs for leading the ride and for Robert leading us in a time of prayer at the start and the quiet time at the scene of the accident.

My hope is that we do not have to attend another memorial ride or to hear of another cyclists injured or killed. It is a risk that each of us takes and probably will continue to take because this is an activity that we love just as I am sure Bud Phillips loved.

Saturday, February 9, 2013

Brewery Out and Back, Easy Pace

Distance: 60.4 miles
Avg. Moving Speed:  16.5 mph
Moving Time: 3:40:07
Total Time:  3:55:09
Ride Total TSS: 202.4 (0.73 IF)
Mike, Gary, Jamie and me
Group ride with an easy pace
Ride Description:
I really enjoyed riding with Mike, Gary and Jamie today and that was probably the highlight of the ride. The route was pretty much my typical out and back that I use for training. The weather was still pretty cold at the later 10 a.m. start, but it did not take long for my core to heat up and from there it was a very nice ride with friends.

Weather wise it was a cool start at about 30 degree F and pretty much a light headwind all the way up to the turning point, but then there was a reward of having a tailwind most of the way back.

Training wise my legs and hips were really sore from indoor interval training and Thursday night was an exceptional night hitting a new personal best on one of the 20 intervals. Today I was just hoping to take it easy and I was glad the gang had the same idea. Shorter route and lighter intensity for today and it was alright.

Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 23
Cliff Bar @ mile40

Post Ride | 30 gram protein drink
Home | Subway sandwich
LOOK 585, Garmin 800, Powertap SL+
Overall Powertap Data: 
Entire workout (122 watts):
    Duration:      3:42:44 (4:00:18)
    Work:          1628 kJ
    TSS:           200 (intensity factor 0.735)
    Norm Power:    162
    VI:            1.33
    Distance:      60.338 mi
        Min    Max    Avg
    Power:           0    684    122     watts
    Cadence:         7    225    77     rpm
    Speed:           0    31.4    16.3     mph
    Pace             1:54    0:00    3:41     min/mi
    Altitude:        686    1842    910     ft
    Crank Torque:    0    1701    145     lb-in
    Temperature:     39.2    60.8    49.0     Fahrenheit

Sunday, February 3, 2013

Comet - TT session

Ride Data Links

Distance: 34.8  miles
Avg. Moving Speed:  18.8
Moving Time: 1:51:33
Total Time:  2:00:23
Ride Total TSS: 121 (0.8 IF)
Solo (but did end up pacing with Gilberto in the last 12 miles)
Tempo type pace and get used to being tucked in aero position
Ride Description:
I would love to say that I held a pure tempo pace for the full two hours, but that was not possible. I had too many momentum killers. I did okay despite some gusty blast of headwinds and winds coming from the side. Since I did L4 intervals yesterday I wasn't trying to push too hard today.

About 12 miles from the end I saw someone just off the back and later found out that it was Gilberto. He was on my wheel for a good while and then came on around. From there I held his wheel for a number of miles and thought at any moment my legs were going to give in, but I managed to hold on to his pace to the end. Good job Gilberto! Thanks for the brisk pace and nice to have met you.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water Hammer gel @ mile 20
Hammer gel@ mile 20
Post Ride | 30 gram protein drink, oatmeal bar
Home | Black bean soup
Felt B10, Quarq Cinco S975, Garmin 800
Overall Powertap Data: 
Entire workout (167 watts):
    Duration:      1:53:26 (1:55:51)
    Work:          1109 kJ
    TSS:           120.9 (intensity factor 0.817)
    Norm Power:    180
    VI:            1.08
    Distance:      34.832 mi
        Min    Max    Avg
    Power:           0    560    167     watts
    Cadence:         5    113    72     rpm
    Speed:           0    27.7    15.9     mph
    Pace             2:10    0:00    3:46     min/mi
    Crank Torque:    0    1290    198     lb-in
    Temperature:     51.8    64.4    54.0     Fahrenheit