BBC 31 Solo

Route and Ride Data Links:                                           
Garmin - Ride Data
Strava   - Ride Data

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 18.4 mph

Moving Time: 1:42:13

Total Time: 1:42:57 

Ride Total TSS: 128.7 (0.871 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Push the pace

Ride Description:                                                            

I had a nice L2 ride yesterday and could feel that effort in the first 30 minutes of today's ride, but after that my legs seemed to open up a little. It was a tough push and sometimes even tougher in what felt like some headwind. However, I did set a new PR on the course and I am happy for how training is going so far. Lots of work to do though.

Weather:                                                                          
Sunny, 68 (F), wind (not sure what direction) felt tough at times pushing. 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | Taco Salad, skim milk

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (166 watts):
Duration: 1:42:13 (1:42:57)
Work: 1019 kJ
TSS: 128.7 (intensity factor 0.871)
Norm Power: 183
VI: 1.1
Distance: 31.199 mi
Min Max Avg
Power: 0 555 166 watts
Cadence: 4 124 73 rpm
Speed: 0 34.1 18.4 mph
Pace 1:46 0:00 3:16 min/mi
Crank Torque: 0 1225 195 lb-in
Temperature: 64.4 77 68.6 Fahrenheit
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Brewery66 - Endurance Ride

Route and Ride Data Links:                                           
Garmin - Ride Data
Strava   - Ride Data

Overall Ride Metrics:                                                       

Distance:  66 miles

Avg. Moving Speed: 17 mph

Moving Time: 3:57:42

Total Time: 4:02:12

Ride Total TSS: 220 (0.075 IF)

Group or Solo:                                                                  

With Mike

Goal:                                                                                 

Steady pace

Ride Description:                                                            

I was able to share my endurance ride with Mike today. We kept the pace steady out and back at an endurance level pace. Top of L2 for the total ride based on NP.

My hope for today was to get in the 80 mile route, but I put off the start time to ride in a little warmer temperature. Because of the late start time we were content to get in a four hour ride.

Weather:                                                                          
Partly cloudy to sunny, slight headwind on the return, Cool start 44 (F), Finish 66 (F)

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
Post Ride | 30 gram protein drink
Home | 2 Turkey wraps, skim milk

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (133 watts):
Duration: 3:57:42 (4:02:12)
Work: 1897 kJ
TSS: 219.8 (intensity factor 0.746)
Norm Power: 157
VI: 1.18
Distance: 66.634 mi
Min Max Avg
Power: 0 467 133 watts
Cadence: 1 254 67 rpm
Speed: 0 35 16.9 mph
Pace 1:43 0:00 3:33 min/mi
Altitude: 669 963 777 ft
Crank Torque: 0 1791 169 lb-in
Temperature: 42.8 69.8 57.1 Fahrenheit
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BBC31 - Solo

Route and Ride Data Links:                                           
Garmin - Ride Data
Strava   - Ride Data

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 18.3 mph

Moving Time: 1:42:38

Total Time: 1:43:38 

Ride Total TSS:133 (0.88 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Push it

Ride Description:                                                            

It was really nice after another bad week of ice and snow to be dressed today in a summer kit. It was just a little cool as I started off close to 1 pm at about 53 (F) and yet it did not take long to appreciate not being bogged down in leg and arm warmers.

There were quite a few areas with very thick layers of fine gravel used to treat the roads for ice and as it would go it often was on the more technical areas like some twisty sections. Because of this I really had to slow down to navigate through some of these areas as I see no sense in risking a severe case of road rash on a training ride.

I missed training yesterday because of a home flooring project and I spend the entire day trying to knock that out so I could be done with it and go on with training. I think I have enough credits banked with my wife now for this year to just enjoy weekend training.

Weather:                                                                          
65 (F) at the end, wind (not sure what direction), sunny 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 16
Post Ride | 30 gram protein drink
Home | beef burrito, sweet potato fries (baked), skim milk

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (169 watts):
Duration: 1:42:38 (1:43:42)
Work: 1037 kJ
TSS: 133.2 (intensity factor 0.885)
Norm Power: 186
VI: 1.1
Distance: 31.177 mi
Min Max Avg
Power: 0 546 169 watts
Cadence: 5 132 71 rpm
Speed: 0 35.2 18.3 mph
Pace 1:42 0:00 3:17 min/mi
Crank Torque: 0 1704 204 lb-in
Temperature: 51.8 64.4 58.3 Fahrenheit
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BBC31-Solo

Route and Ride Data Links:                                           
Garmin - Ride Data
Strava   - Ride Data

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 18.3 mph

Moving Time: 1:41:54

Total Time: 1:43:14 

Ride Total TSS: 130.6 (0.87 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Push the pace

Ride Description:                                                            

Following the day after a 70 mile route and feeling very sore and fatigued last night I was not sure what I could do today, but I was willing to give it a try. I suppose I did okay. There were times where the wind felt like it was going to stop me dead, but I was able to keep pushing through it.

Not that it means a whole lot I did end up in the 5th spot out of 60 guys in my age group and 38 out of 282 of all categories. But fun to see how I rank on this popular course.

Weather:                                                                          
Sunny, breezy to windy, 58 (F)

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | Chicken, sweet potato, skim milk

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (170 watts):
Duration: 1:42:26 (1:43:16)
Work: 1043 kJ
TSS: 130.6 (intensity factor 0.877)
Norm Power: 184
VI: 1.08
Distance: 31.127 mi
Min Max Avg
Power: 0 621 170 watts
Cadence: 6 115 75 rpm
Speed: 0 35 18.3 mph
Pace 1:43 0:00 3:17 min/mi
 Crank Torque: 0 1225 194 lb-in
Temperature: 51.8 62.6 54.9 Fahrenheit
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Brewrey to Cagle - Time to Build Endurance

Route and Ride Data Links:                                           
Garmin - Ride Data
Strava   - Ride Data

Overall Ride Metrics:                                                       

Distance: 71 miles

Avg. Moving Speed: 17.7 mph

Moving Time: 4:01:52

Total Time: 4:24:29 

Ride Total TSS: 219.8 (0.737 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Endurance ride

Ride Description:                                                            

I am still a bit behind on fitness and endurance, but at least this ride felt like it was a step in the right direction.

Weather:                                                                          
Dark cloudy skies, calm air, 37 (F) start, 53 (F) finish

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
15 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 35
Post Ride | 30 gram protein drink
Home | Chicken wrap, skim milk

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 95 psi

Overall Power Data:                                                        
Entire workout (145 watts):
Duration: 4:06:58 (4:24:32)
Work: 2149 kJ
TSS: 245.5 (intensity factor 0.773)
Norm Power: 162
VI: 1.12
Distance: 71.424 mi
Min Max Avg
Power: 0 423 145 watts
Cadence: 7 109 75 rpm
Speed: 0 36 17.5 mph
Pace 1:40 0:00 3:26 min/mi
Crank Torque: 0 1643 167 lb-in
 
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Brewery - BBC31

Route and Ride Data Links:                                           
Garmin - Ride Data
Strava   - Ride Data

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 17.6 mph

Moving Time: 1:46:38

Total Time:  1:47:41

Ride Total TSS: 120 (0.82 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Do what I can

Ride Description:                                                            

Awesome day and to think I was about to train inside when I saw the sun pop out. Rain was n the forecast, but at a lower percentage so it was well worth the roll of the dice and luckily for me and all the others that were thinking the same thing had a beautiful day, sunny and in the 60's (F). I had on just a summer kit and it felt perfect....well there was the wind.

Since I was on the TT bike yesterday I took out the LOOK to check out the new tune up from Cannon Cyclery and put it through the paces. I think I threw everything at that bike today and by the finish all the detailed cleaning was covered with debris and grit from the occasional wet roads. Even with the fine gravel put down for the recent snow storm I tried to keep the pace up. Toward the end I was starting to feel yesterday's ride and was fading, but with weather like this who cares?

By the way......Great work from the guys at Cannon Cyclery.

I saw Jamie, Peter and Greg at the parking lot at the end. They too had just finished with a variation of the BBC route. Great seeing them today and hearing they enjoyed a day on the bikes.

Weather:                                                                          
Sunny, windy, 65 (F)....Awesome!!!

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
Home | Chicken with salad greens

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (152 watts):
Duration: 1:47:42
Work: 981 kJ
TSS: 120.1 (intensity factor 0.82)
Norm Power: 172
VI: 1.13
Distance: 31.243 mi
Min Max Avg
Power: 0 562 152 watts
Cadence: 2 126 71 rpm
Speed: 0 33.6 17.4 mph
Pace 1:47 0:00 3:27 min/mi
Crank Torque: 0 1732 182 lb-in
 
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Brewery to Cagle

Still some slick spots after the big snow storm last week.

 

Route and Ride Data Links:                                           
Garmin - Ride Data
Strava   - Ride Data

Overall Ride Metrics:                                                       

Distance: 64.8 miles

Avg. Moving Speed: 16.2 mph

Moving Time: 4:00:00

Total Time: 4:11:51 

Ride Total TSS: 165.8 (0.64 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Get back in the groove, steady pace if possible

Ride Description:                                                            

Love the cycling part. You know the part being outside of the house or the office and spinning the cranks. However, my legs were not happy at all about being on this ride as can be seen by the ride data.

Oh well....it is time to teach them the summer is coming and the load is about to pick up substantially. As soon as the weather improves it is back to longer Saturday miles. The legs have been quite content doing the shorter higher intensity work indoors, but now, weather permitting, the saddle time will be increased.

Weather:                                                                          
 Dark cloudy skies, 42 (F) felt much cooler, damp road with ice at times, wind from SSE

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 33
Post Ride | 30 gram protein drink
Home | Eggs 

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 95 psi

Overall Power Data:                                                        
Entire workout (120 watts):
Duration: 4:06:07 (4:11:54)
Work: 1766 kJ
TSS: 184 (intensity factor 0.67)
Norm Power: 141
VI: 1.18
Distance: 64.747 mi
          Min Max   Avg
Power: 0   380  120 watts
Cadence: 7 102 74 rpm
Speed: 0 32 15.9 mph
Pace 1:52 0:00 3:47 min/mi
Crank Torque: 0 1135 143 lb-in
 Temperature: 41 59 50.3 Fahrenheit
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