Comet - 40

 

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance: 40 miles

Avg. Moving Speed: 18 mph 

Moving Time: 2:14:16

Total Time: 2:17:30 

Ride Total TSS: 116 (0.72 IF)

Group:

Solo

Goal:

Spin the cranks, try to get in a sustained block of Tempo at some point

Ride Description:

My legs were somewhat cooked from yesterday's big TSS ride, but I still got in a good block of tempo.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA
24 oz from Bottle #2 water, Glutamine, BCAA
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, grain bar
Home | chicken tenders, potato salad, salad

Bike: 

Felt B10, Garmin 800, Quarq Cinqo, Flo 60/Michelin Pro4's @ 110 psi 

Overall Powertap Data: 

Entire workout (145 watts):
Duration: 2:17:29 (2:17:32)
Work: 1167 kJ
TSS: 115.3 (intensity factor 0.724)
Norm Power: 159
VI: 1.1
Distance: 40.768 mi
Min Max Avg
Power: 0 495 145 watts
Cadence: 5 99 74 rpm
Speed: 0 30.1 18  mph
Pace 1:60 0:00 3:47 min/mi
Crank Torque: 0 1774 171 lb-in
Temperature: 77 87.8 81.1 Fahrenheit

Brewery to Cagle - First Day of the Next Training Block

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance: 80 miles

Avg. Moving Speed: 18.2 mph

Moving Time: 4:24:59

Total Time: 4:30:02 

Ride Total TSS: 253 (0.76 IF)

Group:

Solo

Goal:

Long steady ride with some good sustained blocks in tempo and higher.

Ride Description:

This is the first day back after an easy week that marked the end of a long continuous training block and the start of another. The last training block was rather flat as far as cycling goes and it seemed that lifting played a far larger role this time around for my legs feeling fatigued. The indicator is that my CTL never reached the 80's and yet my legs felt ultra fatigued at the end of this block.

 

It was quite chilly at the start this morning for a late May ride in Georgia, but actually very nice to keep the body core temperature down. It was about 50 degrees (F) and I was wearing my thinnest summer kit with nice chill bumps on my forearms for those first miles. I was also hitting it a little harder on the pace at the start with my IF (intensity factor) in the mid 80's for the first hour or more so it looks like a nice sustained block of SST (sweet spot training), but on the second half I was not able to keep driving the intensity that high and was tapering off. Overall I was pretty happy on this first day back. I feel like I hit everything just about where I wanted, which was not to dig a deep fatigue hole right off the start of what I hope to be the next long training block.

 

Also something kind of silly was in the first few miles while tucked in the aero position I took a hard turn at a T-intersection. I was too committed to the turn to avoid hitting a hole in the pavement really hard that jarred me and the bike. I was really surprised it did not blow my front tube and I noticed a sharp sting as something pinched my finger while grasping the aerobars, but I couldn't figure out what could have caused it. Several miles later I wanted a sip of water and noticed my bottle was missing out of my torpedo mount that sits just below my fingers. That is what pinched my finger. I spend most of my time looking at that bottle from the aero position and yet my mind was so focused on the wheels being okay and keeping my intensity up that I didn't even notice the bottle was gone. Silliness

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, maltodextrin - Bounced out early in the ride
24 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin, electrolytes
24 oz from Bottle #3 water with electrolytes
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink , Hammer gel
Home | grilled chicken breast wrap

Bike: 

Felt B10, Garmin 800, Quarq Cinqo, Flo 60 wheels/Michelin Pro 4's @ 110 psi

Overall Powertap Data: 

Entire workout (151 watts):
Duration: 4:26:36 (4:30:02)
Work: 2400 kJ
TSS: 253.4 (intensity factor 0.759)
Norm Power: 167
VI: 1.11
Distance: 80.647 mi
Min Max Avg
Power: 0 515 151 watts
Cadence: 5 113 77 rpm
Speed: 0 33.9 17.9 mph
Pace 1:46 0:00 3:22 min/mi
Crank Torque: 0 1326 168 lb-in
Temperature: 51.8 78.8 63.7 Fahrenheit

BBC 48 - Too Pooped to Pedal

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance: 48 miles

Avg. Moving Speed: 16.8 mph 

Moving Time: 2:51:36

Total Time:  2:53:24

Ride Total TSS: 146 ( 0.71 IF)

Group:

Solo

Goal:

Get out and spin a while

Ride Description:

The whole day just seemed as dark as the clouds today, but not really too bad if I step back and consider how much load I have put on my legs lately. I could tell the moment of the first pedal stroke that it was going to be a tough day and it was from start to finish.

But this was no surprise or disappointment either. I expected my legs to be fatigued and I expected to have a day like this. Despite this feeling today it was just another training day of placing just a little more load as I am trying to get my legs to accept a greater training volume. As I have told others this won't happen by sitting on the couch.

The entire ride was dry except for the sweat, but it sure looked as if the skies were going to open up. I saw a few other cyclists head out of the brewery, but other than them it was very quiet out on these roads. Well except for a car coming around a turn near the Sosebee Bike Park really fast and swinging over into my lane. Whoever, it was just about lost control as the car was about to go sideways and if it had I wouldn't be here writing at the moment or potentially ever again. Praise God for taking care of me.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, Power gel bites
Home | turkey wrap

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (138 watts):
Duration: 2:53:24
Work: 1437 kJ
TSS: 145.9 (intensity factor 0.711)
Norm Power: 157
VI: 1.13
Distance: 48.411 mi
Min Max Avg
Power: 0 502 138 watts
Cadence: 8 201 79 rpm
Speed: 0 33.5 16.7 mph
Pace 1:47 0:00 3:35 min/mi
Crank Torque: 0 1161 156 lb-in
Temperature: 64.4 69.8 66.8 Fahrenheit

Comet - 2 Hour Spin

 

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance: 40 miles

Avg. Moving Speed:  18 mph

Moving Time: 2:14:41

Total Time:  2:17:08

Ride Total TSS: 123 (0.75 IF)

Group:

Solo

Goal:

Keep a steady tempo if possible

Ride Description:

Just too many people on this beautiful day to keep a good pace and be safe. When the path was clear my legs were more than willing to respond and everything felt so much smoother than yesterday. There is no telling what I could have done with no traffic slowdowns, detours and stops.

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, granola bar
Home | baked spaghetti

Bike: 

Felt B10, Quarq Cinqo, Garmin 800

Overall Powertap Data: 

Lap 1:
Duration: 1:09:54 (1:09:56)
Work: 657 kJ
TSS: 68.5 (intensity factor 0.78)
Norm Power: 172
VI: 1.08
Distance: 20.315 mi
Min Max Avg
Power: 0 563 159 watts
Cadence: 4 109 74 rpm
Pace 2:23 0:00 4:05 min/mi
Altitude: 890 1105 993 ft
Crank Torque: 0 1418 187 lb-in
Temperature: 66.2 73.4 69.3 Fahrenheit

Lap 2:
Duration: 1:05:34
Work: 548 kJ
TSS: 53.1 (intensity factor 0.713)
Norm Power: 157
VI: 1.1
Distance: 20.034 mi
Min Max Avg
Power: 0 634 143 watts
Cadence: 7 106 73 rpm
Pace 2:17 0:00 4:15 min/mi
Altitude: 905 1110 998 ft
Crank Torque: 0 1430 169 lb-in
Temperature: 66.2 73.4 69.3 Fahrenheit

Brewery to Cagle 80 - Joy Ride

 

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance:  80 miles

Avg. Moving Speed: 16.8

Moving Time: 4:48

Total Time:  5:00

Ride Total TSS: 228 (0.67 IF)

Group:

Solo

Goal:

Keep the intensity down and enjoy the miles

Ride Description:

With the weather being so questionable it was hard to get any solid plans together. Early this morning I got a note from Peter that he was going to Up The Creek Without a Pedal and do the century. I also heard from Gary and Mike, but I was already on my way to the brewery hoping to see what I could squeeze in and my main hope was to get back to doing some miles.

My legs were already pretty fatigued feeling from this past week's training days so I suspected that I was not going to set any records and sure enough I was doing good just to put in the miles. I could really feel it in my legs and hips each time I approached or went over my functional threshold so I just backed it down a little and kept on rolling.

Right at the one hour mark it started raining on me with a light spring shower type of rain. I pulled over and put on a cycling cap under the helmet and opted to get wet rather than throw on the jacket. Kind of refreshing actually. The air was calm as well.

I can tell I lost some fitness from not being out on these longer Saturday rides due to bad weather or other things interfering. Oh well it was a really nice day to be out on the bike and I am quite content even if I was a little slower and less intense today.

On a product note: I sure am happy with this USB rechargeable tail light, Hotshot from Cygolite.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 30
Hammer gel @ mile 54
Post Ride | 30 gram protein drink
Home | 2 grilled chicken breast burritos

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (125 watts):
Duration: 5:02:28
Work: 2275 kJ
TSS: 228.4 (intensity factor 0.674)
Norm Power: 148
VI: 1.18
Distance: 80.703 mi
Min Max Avg
Power: 0 551 125 watts
Cadence: 7 246 79 rpm
Speed: 0 34.2 16.0 mph
Pace 1:45 0:00 3:45 min/mi
Altitude: 663 937 769 ft
Crank Torque: 0 1544 145 lb-in
Temperature: 57.2 71.6 62.9 Fahrenheit 
 

Comet - Rolling Outside

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance: 40 miles

Avg. Moving Speed:  17.6

Moving Time: 2:12:40

Total Time:  2:18:12

Ride Total TSS: 150 (0.81 IF)

Group:

Solo (but I did find myself shadowing a guy for much of the ride back)

Goal:

Just get out and enjoy a day away from indoor training

Ride Description:

With all the rain we had and especially yesterday my outdoor training/riding time has been severely reduced, but there was enough break in the clouds for me to slip in a 2x60 effort today. Going out I had a bit of a slow start, but then as I got further away from the crowd I was able to open it up.

With a brief stop at the turning point (20 mile mark) and a Hammer gel I was ready to head back before the rain moved in. A guy with a Mellow Mushroom kit came by me and it seemed that my training level that I wanted to hold had me pacing him. It wasn't intentional, but I did not have enough in me to go around, though I did a few times, and I wasn't will to let up in this return interval. I tried not to draft him and kept off to the right or left depending on where he was at. There were a couple of times we split apart and were solo, but somehow we ended up back together with me thinking this guy is really strong. His pedal stroke was relentless as he had a style of pedal and pedal harder, but he never coasted and neither did I. I am not sure who is was, but I was very impressed and no doubt he was a much stronger cyclist than me. I am sure he could have dropped me anytime he wanted.

Nice to get outside for a ride.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, BCAA Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, carb bar
Home | Sloppy Joe's, muffin, skim milk

Bike: 

Cannondale six13 (rain bike), Garmin 800, Powertap SL+

Overall Powertap Data: 

Interval 1:
Duration: 1:05:30
Work: 682 kJ
TSS: 75.8 (intensity factor 0.833)
Norm Power: 183
VI: 1.05
Distance: 19.719 mi
Min Max Avg
Power: 0 574 174 watts
Cadence: 8 239 75 rpm
Speed: 0 25.4 18.1 mph
Pace 2:22 0:00 3:19 min/mi
Crank Torque: 0 1278 200 lb-in
Temperature: 64.4 77 68.9 Fahrenheit

Interval 2:
Duration: 1:00:31
Work: 596 kJ
TSS: 69.5 (intensity factor 0.83)
Norm Power: 183
VI: 1.11
Distance: 18.433 mi
Min Max Avg
Power: 0 564 164 watts
Cadence: 9 191 75 rpm
Speed: 0 25.4 18.3 mph
Pace 2:22 0:00 3:17 min/mi
Crank Torque: 0 1718 191 lb-in
Temperature: 62.6 68 64.4 Fahrenheit