BBC31 Solo - Watt Wind?

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

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 18 mph

Moving Time: 1:43:20

Total Time:  1:44:50

Ride Total TSS: 131.6 (0.873 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Group ride

Ride Description:                                                            

With the wind coming from the north the first half of this loop was battling against a cold headwind and sometimes a very stiff headwind. On the second half with what was supposed to be a tailwind I still did not feel like I was moving very fast. Yet I was only a couple minutes off my personal best on this 31 mile loop.

With 43 minutes in L4 (threshold) I am pretty happy about the day and certainly like it better than sitting on the rollers inside like a rainy day like yesterday. I drove up to the brewery yesterday hoping to slip in a ride between rain events and it started raining steady just as I pulled into the parking lot so I went home and did some time on the rollers.

Weather:                                                                          
Sunny, cool start 50(F), Finish 60(F), Wind 13 to 18mph NNW 

Nutrition Intake During and after the Course:             

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (166 watts):
Duration: 1:44:02 (1:44:50)
Work: 1034 kJ
TSS: 131.6 (intensity factor 0.873)
Norm Power: 183
VI: 1.11
Distance: 31.134 mi
Min Max Avg
Power: 0 553 166 watts
Cadence: 1 120 75 rpm
Speed: 0 36.7 18.0 mph
Pace 1:38 0:00 3:20 min/mi
Altitude: 754 977 864 ft
Crank Torque: 0 1626 188 lb-in
Temperature: 57.2 69.8 63.4 Fahrenheit
Summary Table
  Level   Minutes       TSS
      1      0.00            0.00
      2      3.07            3.06
      3     53.10         61.40
      4     43.67         57.98
      5      0.00            0.00
      6      0.77            2.11
      7      2.90            6.93

_____________________________________________
 

Brewery to Base of Fort Mountain - Solo Century

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

Overall Ride Metrics:                                                       

Distance:  100 miles

Avg. Moving Speed: 17.5 mph

Moving Time: 5:43:17

Total Time:  5:55:03

Ride Total TSS: 316.8 ( 0.74 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Endurance Training

Ride Description:                                                            

Nice to see Tim and Rod before they rolled out for a 90 mile ride toward Horn Mountain. Meanwhile my route was due north toward Fort Mountain at a fairly mild pace (L2 endurance) with the goal of just staying at a steady cadence and not put too much stress on my body.

However, I had more trouble with my legs in the first miles than in the last miles. Starting from about mile 5 to about mile 20 my hamstrings kept knotting up at random moments, but would release after a few seconds. After some more miles I did not notices this discomfort.

Late in the ride I was feeling pretty good and if were not for worrying my wife since I did not tell her I would be out for a long time I was thinking about going some additional miles. Sure enough when I got home she expressed that she had worried about me.

Not too bad for my first century (and a solo century) for 2014, but I do need to pick up some more fitness so I can finish this route a little faster.

Weather:                                                                          
46 (F) start, 70 (F) finish, partly cloudy to cloudy, calm air to slight breeze

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin (finished at mile 60)
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin (finished at mile 95)
0 oz Bottle #3, water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 30
Hammer gel @ mile 60
Post Ride | 30 gram protein drink
Home | Turkey wrap, parmesan cheese, skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (135 watts):
Duration: 5:47:34 (5:55:07)
Work: 2825 kJ
TSS: 316.8 (intensity factor 0.74)
Norm Power: 155
VI: 1.15
Distance: 100.255 mi
Elevation Gain: 2705 ft
Elevation Loss: 2701 ft
Min Max Avg
Power: 0 470 135 watts
Cadence: 8 104 75 rpm
Speed: 0 36.7 17.4 mph
Pace 1:38 0:00 3:27 min/mi
Crank Torque: 0 1580 157 lb-in
 
_____________________________________________
 

Motorola S11-Flex HD

Why am I presenting a headset on a cycling blog? Anyone that train indoors can relate that the sound levels that can be rather high in decibels combining the trainer or rollers, fans and TV or music. For the past few years I have been cranking the TV up loud enough to hear over those devices that it could be heard outside the house and even in the room upstairs where my wife would be watching TV.

 

Finally it hit me that it would be a worthy investment to rig up a wireless signal to a headset since the sound of the fans and rollers cannot be heard outside of my training room. Once I had the SD-11 headphones paired to the TaoTronics Bluetooth transmitter and muted the TV, I realized this was a good investment into making the indoor training a bit more pleasurable to me and more importantly my wife will now be much happier.

 

Just a few thoughts from my first experiences:

 

Sound:

iPhone connection and music sounds pretty good when the ear buds are placed into the ear canal properly. The sound from the TV is not as good, but still adequate for my needs. There is just a slight lag in the transmission between the TV and the headphones, but with intense training the discomfort of intervals and eyes somewhat glazed over I doubt the lag will be much of a concern.

 

Transmission:

My bike sits about ten feet from the TV and the signal is plenty strong with no cutouts from the TaoTronics transmitter. I walked up stairs through a few doorways and the signal was still strong. The signal started to drop a bit once I walked to the back of the house, which was a good distance from the transmitter with several walls, a floor, and doorways.

 

Fit:

I have to wear reading glasses while training in order to see the small Garmin 500 screen. The headphones sit above the glasses frame and yet the back band of the headphones sit low on the back of the neck so that a cap or if outside would be below the helmet. (I never ride with headphones on outdoor rides on open road for safety sake) The headphones stay in place with moderate movement and I doubt I will be doing aggressive sprints in indoor training. I tested jumping around abruptly and the headphones did not move at all.

 

Durability:

The marketing from Motorola states that these headphones were designed for exercise and sweating. The USB charging port is sealed by a small rubber gasket closure. The one concern that I have at the moment and a few owners stated on Amazon was the back of the neck band breaks easily. It does have a fragile feeling when handling the headphones. Durability and or reliability is something I will have to report back at a later time and with some extensive use.

 



 

Headset, charging cable, extra ear buds in various sizes and option head band

USB charging port

Power and pairing light

The ear buds are slightly adjustable in extension and swivel

TaoTronics Bluetooth Transmitter

 

TV RCA Output

TV Sound is muted and headphones are working well over the sound of the fans

Brewery - Salacoa Group Ride

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

Overall Ride Metrics:                                                       

Distance: 78 miles

Avg. Moving Speed: 15.8 mph

Moving Time: 4:58:57

Total Time:  5:05:01

Ride Total TSS: 325 (0.80 IF)

Group or Solo:                                                                  

Kit, Mike Q., Mike P., Gary, Greg, Tim and me

Goal:                                                                                 

Group ride (work on group skills)

Ride Description:                                                            

I was convinced last night that I was going to do my typical out and back 80 mile route solo with the Felt TT bike, but when I woke this morning my feelings about that training ride switched over to considering Mike's invitation to join the group for a Salacoa ride. I have not been with the group in a while so I did not want to miss the opportunity to ride with them and to get a little group riding to make sure my skills riding in a brisk paced group were not fading too much.

I find this route to be challenging and also find this group to be challenging at times. It was great to see these guys and it has been a while since I have been on a ride with just about all of them except Mike Q.. As we came closer to the store in Fairmont I could hear some chatter about changes in the route and some were talking shorter. We stopped to see who was doing what, but we noticed Gary, Mike Q. and Greg rolling on. Next Mike P. took off to return solo and Tim took off in a different direction to do a couple of climbs.

That left me and Kit standing at the store and he asked what I was going to do. Go with him of course since he was planning to do the Carter Mountain climb and add some more miles. This was the first time I have seen a group split apart like this, but I know each had their own goals and time limits.

Kit and me finished the rest of his planned goal for the day. I was planning for 80 miles solo anyway and with his 78 mile route and surging some hills I believe I burned about every match I had in my matchbook to feel like I did a double century at the end. We kind of took it easier on the last miles and by then we both had about enough anyway.

Kit looked over at me at about mile 74 and asked if I would be disappointed in being a little short of 80. Absolutely no disappointment at all. In fact as I sit here reflecting on the day my legs and hips are throbbing in discomfort. I feel like I took a good beating today and it was enjoyable.

Great day riding with friends even if it was not for the full miles. Beautiful weather for March.
Thanks to Kit for leading us out for some miles.
 

Weather:                                                                          
Sunny, slight breeze, cool start 50 (F), finish 70 (F) 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin (finished at mile 60)
14 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
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 (124 watts):
Duration: 4:58:57 (5:05:01)
Work: 2227 kJ
TSS: 324.7 (intensity factor 0.808)
Norm Power: 170
VI: 1.37
Distance: 78.053 mi
Elevation Gain: 3595 ft
Elevation Loss: 3583 ft
Min Max Avg
Power: 0 677 124 watts
Cadence: 1 207 67 rpm
Speed: 0 40.2 15.8 mph
Pace 1:30 0:00 3:49 min/mi
Altitude: 671 1437 886 ft
Crank Torque: 0 1777 155 lb-in
Temperature: 46.4 73.4 61.4 Fahrenheit
_____________________________________________
 

BBC31 Solo

Route and Ride Data Links:                                           
Strava   - Ride Data

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 17 mph

Moving Time: 1:51:21

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Do what I can

Ride Description:                                                            

Tough day as I would have expected. My Garmin Edge computers dropped out of my gear bag and I did today's ride on perceived effort. With my legs and hips hurting it was hard to fight against the wind and race the clock. At least I had my phone to record the loop using the Strava app, but no power metrics.

Weather:                                                                          
Sunny, windy, 65 (F) 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink

Bike:                                                                                  

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

Overall Power Data:                                                        
No Garmin to record power data (left at home by accident)
Just had my iPhone to record in simple mode

_____________________________________________
 

Brewery to Cagle 80 - Semi Solo

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

Overall Ride Metrics:                                                       

Distance: 80 miles

Avg. Moving Speed: 16.8 mph

Moving Time: 4:43:16

Total Time:  4:53:16

Ride Total TSS: 264 (0.74 IF)

Group or Solo:                                                                  

Semi Solo: Mike rode with me until the 33 mile mark

Goal:                                                                                 

Get in some saddle time with a steady pace

Ride Description:                                                            

The usual route with Mike Q. riding with me until the 33 mile mark. From there I went on toward the 40 mile turning point and fight the wind alone as I know Mike had to as well.

Before we rolled out of the brewery I knew I was going to struggle today. My hips and legs felt like they were already cooked from interval training this week. It was a struggle all the way back. Well that is the way it goes sometimes. It is having the tenacity and the willingness to dig a little deeper on days like this. Sitting here now I am just hoping to make a recovery this evening because tomorrow I put this body through another intense round if it is will to play the game.

One of the best thing about today is seeing my cycling friends. Of course riding with Mike Q. and encouraging him to keep stretching the miles, but also seeing Peter, Diane, Mike R., Chuck, Jim, Stacy and seeing a number of others at a distance. It was great to see the gang at the end of their group ride.

Weather:                                                                          
Sunny, breezy, cool start 44 (F), finish 66 (F)

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 38
Hammer gel @ mile 60
Post Ride | 30 gram protein drink
Home | two turkey wraps, tea (to wake up)

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (137 watts):
Duration: 4:47:51 (4:53:18)
Work: 2362 kJ
TSS: 263.8 (intensity factor 0.742)
Norm Power: 156
VI: 1.14
Distance: 80.25 mi
Min Max Avg
Power: 0 582 137 watts
Cadence: 1 139 70 rpm
Speed: 0 36.7 16.8 mph
Pace 1:38 0:00 3:34 min/mi
Crank Torque: 0 1690 167 lb-in
Temperature: 44.6 73.4 60.8 Fahrenheit
_____________________________________________
 

BBC 31 Solo

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

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 18 mph

Moving Time: 1:43:58

Total Time: 1:45:30 

Ride Total TSS: 124 (0.84 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Push hard if possible

Ride Description:                                                            

Great weather and even the relentless wind seemed to be warm. The wind and fatigue from yesterday's ride certainly played a role in today's effort and yet I feel good about pushing through many uncomfortable moments.

Weather:                                                                          
 72 (F), sunny, windy - always seemed like a headwind

Nutrition Intake During and after the Course:             

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (160 watts):
Duration: 1:44:37 (1:45:32)
Work: 1006 kJ
TSS: 124 (intensity factor 0.845)
Norm Power: 177
VI: 1.11
Distance: 31.228 mi
Min Max Avg
Power: 0 558 160 watts
Cadence: 1 139 73 rpm
Speed: 0 34.6 18.0 mph
Pace 1:44 0:00 3:20 min/mi
Crank Torque: 0 1368 188 lb-in
Temperature: 68 73.4 70.7 Fahrenheit
Summary Table
  Level   Minutes       TSS
      1      0.00      0.00
      2      6.18      6.90
      3     71.12     77.88
      4     23.32     30.04
      5      0.00      0.00
      6      0.58      1.69
      7      2.82      7.33

_____________________________________________
 

Brewery to Cagle Solo Endurance

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

Overall Ride Metrics:                                                       

Distance: 76 miles

Avg. Moving Speed: 17 mph

Moving Time: 4:27:59

Total Time:  4:32:11

Ride Total TSS: 233 (0.72 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Endurance ride, steady pace

Ride Description:                                                            

Just another blessed day to be out on the bike and training endurance.

Weather:                                                                          
Cool start, breeze, very cloudy, 45 (F) start, 58 (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 37
Post Ride | 30 gram protein drink
Home | Chicken tenders, skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (133 watts):
Duration: 4:27:59 (4:32:11)
Work: 2139 kJ
TSS: 233.9 (intensity factor 0.724)
Norm Power: 152
VI: 1.14
Distance: 76.24 mi
Min Max Avg
Power: 0 406 133 watts
Cadence: 8 106 72 rpm
Speed: 0 35.9 17.1 mph
Pace 1:40 0:00 3:30 min/mi
Crank Torque: 0 1752 159 lb-in
Temperature: 48.2 62.6 52.2 Fahrenheit
_____________________________________________