Comet - Easy Spin

GARMIN Ride Data Link
STRAVA Ride Data Link

Route:

Distance: 40.6  miles

Avg. Moving Speed:  18.6 mph

Moving Time: 2:09:11

Total Time:  2:11:01

Ride Total TSS: 128.5 (0.77 IF)

Group:

Solo

Goal:

Keep a steady pace as much as possible for a 2x60

Ride Description:

Lots of people out on the path and to be expected on this great weather day. The air was much calmer today than yesterday and the smell of some of the tree blossoms were in the air. With the 90 mile ride yesterday I wasn't expecting to do much and yet I did much more than I expected in between the groups of people and where there was enough room to open up the engine. Nice day on the bike.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
10 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Baked spaghetti

Bike: 

Felt B10, Garmin 800, Quarq Cinqo

Overall Powertap Data: 

Lap 1:

Duration: 1:04:01

Work: 655 kJ

TSS: 71.5 (intensity factor 0.828)

Norm Power: 182

VI: 1.06

Distance: 20.146 mi

Min Max Avg

Power: 0 533 172 watts

Cadence: 10 92 73 rpm

Speed: 0 27.2 17.2 mph

Pace 2:12 0:00 3:29 min/mi

Crank Torque: 0 1073 203 lb-in

Lap 2:

Duration: 1:02:24

Work: 545 kJ

TSS: 52.6 (intensity factor 0.728)

Norm Power: 160

VI: 1.07

Distance: 19.552 mi

Min Max Avg

Power: 0 465 150 watts

Cadence: 7 95 68 rpm

Speed: 0 25.1 16.5 mph

Pace 2:23 0:00 3:38 min/mi

Crank Torque: 0 1335 191 lb-in

Temperature: 66.2 69.8 67.8 Fahrenheit

Brewery to HWY 411+

 

GARMIN Ride Data Link
STRAVA Ride Data Link

Route:

Distance: 90.79 miles

Avg. Moving Speed:  17.8

Moving Time: 5:04:56

Total Time:  5:16:53

Ride Total TSS: 229.7 (0.67 IF)

Group:

Solo

Goal:

Extend the miles a bit, steady low intensity pace, keep moving as best possible

Ride Description:

It's kind of interesting that not many years ago a 90 mile ride was considered to me to be an epic type of ride and now it is just an ordinary good weather day out on the bike. I don't feel anxious about it and to be honest don't even really consider it to be much anymore. That is exactly what I wanted to happen when I spent the spring, summer and fall months last year doing longer Saturday rides. It was mainly to change the way I think about them more so than the fitness gains.

So when I rolled out this morning it was just the usual and it was also the usual as it seems for the wind direction. Yep, my out and back was going to have some headwind on the way back and sure enough just like last weekend I spent 40 miles of taking a nice thrashing from the wind on the return. However, the weather today was incredible temperature wise. When I started I went with the summer kit only. The only thing uncomfortable was my fingers were stinging for the first 10 miles, but it seemed to warm up nicely within another hour.

I saw Keith out on my route at about the 40 mile mark and he was on the way back, but I still had a few more to go before my turning point. There was no way to catch up especially fighting with those winds. Big thing on the return was just to keep a positive attitude and this really was not a problem. I was extremely happy just to be out on the bike. My focus was simply stretch the miles/saddle time just a little more and just a few more miles closer to the base of Fort Mountain. It will not be long before the climb is incorporated into the ride on occasion. When it is this will be a little more than 100 miles for the training ride. But I need to keep my TSS (total stress score) and my IF (intensity factor) below 300 so that training on following days will not be impacted negatively.

As I passed by the Sosebee Bike Park I saw a few of the NARC friends and then noticed one of my riding buddies, Jamie waving at me so I stopped. It was great to see Jamie out with the group and they had just finished their ride. Unfortunately Jamie shared the news with me that one of our own, Shelley Chestnut was killed while cycling in the gaps (Neal's Gap) yesterday by a car that lost control. (Details) Hearing that news literally hurt my heart for a moment and the last 6 miles were spent thinking about Shelly and praying for her family. My continued prayers for her family and friends. This is the fourth cyclist in our area to be killed by a vehicle in the past 4 months or so.

In Memory of Shelley Chestnut by Tommy Hanks: BikeAtlanta.net/Shelley
 

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
20 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
Hammer gel @ mile 60
Post Ride | 30 gram protein drink, carb bar
Home | tuna and pasta

Bike: 

Felt B10, Garmin 800, Quarq Cinqo

Overall Powertap Data: 

Entire workout (127 watts):
Duration: 5:08:56 (5:16:57)
Work: 2326 kJ
TSS: 230 (intensity factor 0.674)
 Norm Power: 148
VI: 1.17
Distance: 90.791 mi              
               Min    Max     Avg
Power:    0      569       127 watts
Cadence: 7    109        71 rpm
Speed:     0    33.8       17.5 mph
 Pace     1:47  0:00       3:26 min/mi
Crank Torque: 0   1412    153 lb-in

 

Comet - Easy Spin

Route:

Distance: 40 miles

Avg. Moving Speed:  18.2 (Lap 1: 19.2 / Lap 2: 17.6)

Moving Time: 2:12:41

Total Time:  2:13:44

Ride Total TSS: 118.7 ( 0.73 IF)

Group:

Solo

Goal:

Try to hold tempo (L3)

Ride Description:

Well difficult to hold tempo with that many people on the comet, but what was I to expect when the temperatures were into the high 60's F. I was very happy to be out spinning the legs again today and what a joy to get beaten down again with head winds on the return. Seems to be a common trend on my return lap. Beauty of a day though and happy to be out.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | homemade beef burritos

Bike: 

Felt B10, Quarq Cinqo, Garmin 800

Overall Powertap Data: 

Entire workout (150 watts):
    Duration:      2:14:16 (2:17:00)
    Work:          1188 kJ
    TSS:           119.1 (intensity factor 0.737)
    Norm Power:    162
    VI:            1.08
    Distance:      40.458 mi
        Min    Max    Avg
    Power:           0    525    150     watts
    Cadence:         5    94    68     rpm
    Speed:           0    26.7    16.2     mph
    Pace             2:15    0:00    3:42     min/mi
    Crank Torque:    0    1761    189     lb-in
    Temperature:     64.4    69.8    67.6     Fahrenheit

Brewery to Cagle - The Eviscerator

Ride Data

Ride Data

Route:

Distance: 78.7  miles

Avg. Moving Speed:  18 mph

Moving Time: 4:23:05

Total Time:  4:27:50

Ride Total TSS: 233 (0.73 IF)

Group:

Solo

Goal:

Start stretching the miles as the weather warms, keep a steady pace, keep TSS under 300

Ride Description:

I was so looking forward to this day. Starting last weekend with the 10 day forecast they were predicting sunny (or at least dry) and warmer temperatures. The only issue they had in the forecast of winds coming from SSE and roughly sustained 10 mph. I kept thinking of the movie Ice Age when all feared the Eviscerator in the animated water park. Riding out I would have a nice tail wind, but once I turn there may be a head wind all the way back. This time the weather forecast was true as it felt like a pretty good breeze (about 10 mph sustained wind) to push against for 36 miles and of course I was losing the battle against nature as the miles racked up on the return. I kept thinking about facing the Eviscerator as the wind beat against me and the bike. Stupid things that come up while riding a long distance solo. :-)

However, I am pretty happy about how I felt on the bike for this first long solo ride of 2013. Even against the wind I felt really good mentally and physically.

Lots of cyclist out at the brewery today. It looked like a big bunch from Team in Training and other groups. I also saw some of my NARC friends out on a charity ride for the Calhoun tornado victims. Wind or not it sure was good to see the sun a few times (when it peeked out from behind the clouds). Even with the wind it was a really good day.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
10 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram whey/egg protein drink
Home | baked chicken breast with green beans and potatoes

Bike: 

Felt B10, Garmin 800, Quarq Cinqo, Flo 60 wheel set

Overall Powertap Data: 

 Lap 1:
    Duration:      2:00:04
    Work:          1080 kJ
    TSS:           114.7 (intensity factor 0.764)
    Norm Power:    168
    VI:            1.11
    Distance:      38.497 mi
        Min    Max    Avg
    Power:           0    629    152     watts
    Cadence:         13    116    73     rpm
    Speed:           0    33.7    19.0     mph
    Pace             1:47    0:00    3:09     min/mi
    Crank Torque:    0    1384    177     lb-in

Lap 2:
    Duration:      2:28:16 (2:30:44)
    Work:          1173 kJ
    TSS:           116.5 (intensity factor 0.702)
    Norm Power:    154
    VI:            1.13
    Distance:      40.232 mi
        Min    Max    Avg
    Power:           0    472    137     watts
    Cadence:         5    101    70     rpm
    Speed:           0    32.7    16.1     mph
    Pace             1:50    0:00    3:44     min/mi
    Crank Torque:    0    1537    167     lb-in

Entire workout (143 watts):
    Duration:      4:28:20 (4:30:48)
    Work:          2253 kJ
    TSS:           232 (intensity factor 0.732)
    Norm Power:    161
    VI:            1.12
    Distance:      78.733 mi
        Min    Max    Avg
    Power:           0    629    143     watts
    Cadence:         5    116    71     rpm
    Speed:           0    33.7    17.4     mph
    Pace             1:47    0:00    3:27     min/mi
    Crank Torque:    0    1537    172     lb-in
    Temperature:     46.4    58    55.3     Fahrenheit