Route and Ride Data Links:
Garmin - Ride Data
Stava - Ride Data
Overall Ride Metrics:
Distance: 40 miles
Avg. Moving Speed: 17.5 mph
Moving Time: 2:19:12
Total Time: 2:26:08
Ride Total TSS: 121 (0.719 IF)
Group or Solo:
Solo
Goal:
Spin the cranks
Ride Description:
Beautiful day to be out on the bike and perhaps the only reason for me to be out on the bike. My legs felt cooked last night after the 82 mile ride yesterday and the first low watt revolutions of the crank today was discomforting enough to remind me. But it was just way to nice to sit indoors and let this Sunday pass by looking out the window. Besides I need for my legs to understand that as time passes I am going to increase the load either by volume, intensity or both.
Wouldn't ya know that on the day my legs are fried a guy messes with me on the way out. Well messes with me probably is not true. I am not exactly sure what he was doing all dressed up in his Livestrong kit. I was in a mix of two other guys that seemed to be riding a bit more reasonable, but the guy in the Livestrong kit I don't think was with those two. About three times he sprinted around the three of us and then blew up right in front of me. So I would come around holding my same steady pace and the two guys in my draft and there come Livestrong guy again just to blow up in front of me again. This went on a couple more times, but eventually I did not see him again. The other two guys went on with a pace that I could not hold with my legs being so sore. I would have dug a deep recovery hole if I had tried to keep their pace.
On the way back my legs actually felt a little better, but I was well under my usual performance even for my typical Sunday easy spin. Even when it should have felt like an easy spin my legs were aching. Glad I got to go and enjoy this great day regardless of how I fatigued I felt. In my normal condition I could easily pulled away from that guy, but today I was like a wounded gazelle in the eyes of the lions. :-)
Wouldn't ya know that on the day my legs are fried a guy messes with me on the way out. Well messes with me probably is not true. I am not exactly sure what he was doing all dressed up in his Livestrong kit. I was in a mix of two other guys that seemed to be riding a bit more reasonable, but the guy in the Livestrong kit I don't think was with those two. About three times he sprinted around the three of us and then blew up right in front of me. So I would come around holding my same steady pace and the two guys in my draft and there come Livestrong guy again just to blow up in front of me again. This went on a couple more times, but eventually I did not see him again. The other two guys went on with a pace that I could not hold with my legs being so sore. I would have dug a deep recovery hole if I had tried to keep their pace.
On the way back my legs actually felt a little better, but I was well under my usual performance even for my typical Sunday easy spin. Even when it should have felt like an easy spin my legs were aching. Glad I got to go and enjoy this great day regardless of how I fatigued I felt. In my normal condition I could easily pulled away from that guy, but today I was like a wounded gazelle in the eyes of the lions. :-)
Weather:
Awesome!
Awesome!
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA, Glutamine
24 oz from Bottle #2 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Beef and veggies
24 oz from Bottle #2 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Beef and veggies
Bike:
LOOK 585, Garmin 800, PowerTap G3, HED Belgium/Conti 4000s @ 98 psi
Overall Power Data:
Entire workout (145 watts):
Duration: 2:22:11 (2:26:11)
Work: 1237 kJ
TSS: 121.9 (intensity factor 0.719)
Norm Power: 158
VI: 1.09
Distance: 40.702 mi
Min Max Avg
Power: 0 539 145 watts
Cadence: 1 166 74 rpm
Speed: 0 25.8 17.2 mph
Pace 2:19 0:00 3:29 min/mi
Crank Torque: 0 1739 169 lb-in
Temperature: 69.8 78.8 73.6 Fahrenheit
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Entire workout (145 watts):
Duration: 2:22:11 (2:26:11)
Work: 1237 kJ
TSS: 121.9 (intensity factor 0.719)
Norm Power: 158
VI: 1.09
Distance: 40.702 mi
Min Max Avg
Power: 0 539 145 watts
Cadence: 1 166 74 rpm
Speed: 0 25.8 17.2 mph
Pace 2:19 0:00 3:29 min/mi
Crank Torque: 0 1739 169 lb-in
Temperature: 69.8 78.8 73.6 Fahrenheit
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