Route:
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)
Group:
Solo
Goal:
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.
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
5 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 15
Post Ride | 30 gram protein drink
Home | Beef burrito, skim milk
Bike:
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
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
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