BBC31 Solo - New CR

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

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 18.5 mph

Moving Time: 1:40:14

Total Time:  1:41:20

Ride Total TSS: 121 (0.85 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

See what I can do

Ride Description:                                                            

Not too bad and beat my CR (course record) by a few seconds.

Weather:                                                                          
Sunny, breezy, 80 degree (F) 

Nutrition Intake During and after the Course:             

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (161 watts):
Duration: 1:40:44 (1:41:23)
Work: 974 kJ
TSS: 121 (intensity factor 0.851)
Norm Power: 179
VI: 1.11
Distance: 30.956 mi
Min Max Avg
Power: 0 684 161 watts
Cadence: 2 149 76 rpm
Speed: 2.9 35.3 18.5 mph
Pace 1:42 20:59 3:15 min/mi
Crank Torque: 0 1563 181 lb-in
Summary Table
  Level   Minutes       TSS
      1      0.48      0.20
      2      1.25      1.07
      3     63.45     69.10
      4     32.38     44.45
      5      0.00      0.00
      6      0.00      0.00
      7      2.55      5.99
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Brewery to Cagle - Just the Ordinary

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

Overall Ride Metrics:                                                       

Distance: 80 miles

Avg. Moving Speed: 17.3 mph

Moving Time: 4:38:42

Total Time: 4:43:21 

Ride Total TSS: 253 (0.738 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Keep the intensity in the endurance level (L2), keep the cranks spinning.

Ride Description:                                                            

Nothing extraordinary about the ordinary

Just another lower intensity solo Saturday endurance ride to fit in with my weekly training structure. I could, however, feel the fatigue in my legs from the higher intensity intervals from the weekday training. All in good fun of course.

Weather:                                                                          
Sunny, cool start 51 (F),  finish 79 (F), Breezy with a slight headwind on the return

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
20 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Home | 2 Roast beef wrap, skim milk

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 98 psi

Overall Power Data:                                                        
Entire workout (137 watts):
Duration: 4:39:52 (4:43:21)
Work: 2308 kJ
TSS: 253.6 (intensity factor 0.738)
Norm Power: 155
VI: 1.13
Distance: 80.475 mi
Min Max Avg
Power: 0 447 137 watts
Cadence: 7 102 74 rpm
Speed: 0 36.1 17.3 mph
Pace 1:40 0:00 3:28 min/mi
Crank Torque: 0 1647 159 lb-in
Summary Table
  Level   Minutes       TSS
      1      1.65      0.52
      2    276.28    251.20
      3      0.00      0.00
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.85      1.43
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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: 1:43:03

Total Time: 1:44:55 

Ride Total TSS: 133 (0.87 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Try to finish with decent amount of time in L3 / L4

Ride Description:                                                            

Nice to be out after attending Easter service. Skies were clear and breezy. I took yesterday off to spend with my wife and catch up on some projects and errands.

I would have thought that having a day off from cycling my legs would feel a bit more fresh today, but they actually felt a bit worse compared to doing this ride following a typical long Saturday ride. Yet I hit my goals and had a good amount of time in L3 / L4.

Weather:                                                                          
Sunny, breezy, 77 (F)

Nutrition Intake During and after the Course:             

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (167 watts):
Duration: 1:44:15 (1:44:55)
Work: 1041 kJ
TSS: 133.1 (intensity factor 0.877)
Norm Power: 184
VI: 1.11
Distance: 31.135 mi
Min Max Avg
Power: 0 628 167 watts
Cadence: 4 174 73 rpm
Speed: 3.4 35.5 18.0 mph
Pace 1:41 17:33 3:20 min/mi
Crank Torque: 0 1554 195 lb-in
Temperature: 71.6 84.2 77.6 Fahrenheit
Summary Table
  Level   Minutes       TSS
      1      0.45      0.10
      2      2.50      2.23
      3     41.57     47.74
      4     55.33     74.24
      5      0.00      0.00
      6      0.00      0.00
      7      3.15      7.82
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BBC 31 Solo

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

Overall Ride Metrics:                                                       

Distance:  31 miles

Avg. Moving Speed: 18.1  mph

Moving Time: 1:42:55

Total Time: 1:44:05 

Ride Total TSS: 116 (0.82 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Put in a good effort and see if I can beat my PB of 1:40:52

Ride Description:                                                            

I knew today would be a challenge. I could not get a sense as to which direction the wind was coming. I certainly felt it at times and had to push a bit harder to get through some of the moments. The air was thick with clouds of pollen drifting about and much of it sticking to the back of my throat it seemed.

On the short rolling hills it was a tough push and I know I could have gone a little harder and a little smarter to come closer to my personal best. A few times I lost my mental focus. Oh well there will be better days of training and at least this does count for something.

I just wished I had some time in L4. Shows that maybe I did not push hard enough or I was too fatigued from yesterday's ride.

Weather:                                                                          
Sunny, warm, windy, clouds of pollen

Nutrition Intake During and after the Course:             

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (155 watts):
Duration: 1:43:25 (1:44:08)
Work: 962 kJ
TSS: 116.9 (intensity factor 0.825)
Norm Power: 173
VI: 1.12
Distance: 31.001 mi
Min Max Avg
Power: 0 573 155 watts
Cadence: 5 126 73 rpm
Speed: 3.3 35.9 18.0 mph
Pace 1:40 18:13 3:20 min/mi
Altitude: 741 942 846 ft
Crank Torque: 0 1313 180 lb-in
Temperature: 73.4 86 81.2 Fahrenheit
Summary Table
  Level   Minutes       TSS
      1     17.88     16.04
      2      1.13      0.95
      3     81.63     95.68
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      2.13      4.01

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Brewery 80 Solo Endurance

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

Overall Ride Metrics:                                                       

Distance: 80 miles

Avg. Moving Speed: 17.5  mph

Moving Time: 4:37:27

Total Time: 4:43:21 

Ride Total TSS: 240 (0.7 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Endurance (L2) intensity, steady pace, minimize stopping and coasting

Ride Description:                                                            

Nice to see Gary and Mike before they rolled out on their own 80 mile route. They were doing the brewery to Horn Mt in reverse.

I started out just before them with the sun just coming up and a slight bit cool wearing a summer kit and sun sleeves. The focus of today was to pull back the intensity to endurance and ride this route solo with minimal stops and coasting. It was so tempting to push the pace a bit more, but I also know that I needed to stay disciplined and leave the legs a little fresher for tomorrow's shorter and more intense effort.

Great weather today. I hope all my cycling friends had a good day out as well.
 

Weather:                                                                          
50 (F) start, 77 (F) finish, sunny, slight wind coming back

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin, electrolytes (Finished at mile 60)
10 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin, electrolytes
0 oz from Bottle #3 water
Hammer gel @ mile 20
1/2 Cliff Bar @ mile 45
Post Ride | 30 gram protein drink
Home | Turkey, roast beast (beef) wrap

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (131 watts):
Duration: 4:39:27 (4:43:23)
Work: 2197 kJ
TSS: 240.3 (intensity factor 0.719)
Norm Power: 151
VI: 1.15
Distance: 80.905 mi
Min Max Avg
Power: 0 417 131 watts
Cadence: 7 101 73 rpm
Speed: 0 32.7 17.4 mph
Pace 1:50 0:00 3:27 min/mi
Altitude: 635 913 747 ft
Crank Torque: 0 1656 155 lb-in
Temperature: 48.2 87.8 68.5 Fahrenheit
Summary Table For Time At Level
  Level   Minutes       TSS
      1      1.63      0.56
      2    275.12    237.10
      3      0.00      0.00
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      1.02      1.60
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Jasper - Fort Mt Group Ride

On our way to Fort Mountain

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

Overall Ride Metrics:                                                       

Distance: 82 miles

Avg. Moving Speed: 15.2 mph

Moving Time: 5:24:42

Total Time: 6:10:26 

Ride Total TSS: 372 (0.8 IF)

Group or Solo:                                                                  

Mike, Gary, Neal, Glen, Kit and me

Goal:                                                                                 

Hang tough if possible

Ride Description:                                                            

Very cool start with a summer kit and I was shivering as we waited to roll out of the Jasper Tech School at 8 this morning. Me, Kit, Glen and Neal rolled out together to meet up with Mike and Gary in Talking Rock. Wow! Those first miles were cold and really most of the day felt colder than indicated by the temperature. The wind had a cold bite to it and it rarely stopped blowing the entire ride.

The group split apart several times, but it seemed like a good day out with the guys even if I did not get to say much to Mike and Gary. I wanted to try to keep up with Kit and Neal. Although I did for the most part it only happened with them slowing down and waiting on me a few times. Each time the road tilted up they pulled away fairly easy from me. On the flatter to low rolling hills I was able to hang at their pace.

On the Fort Mountain climb I dialed it back and tried to pace myself realizing that there many mile remaining. Even if I dialed it back compared to threshold power it still kicked my butt. I definitely need to lose some weight.

372 Training Stress Score on this ride and yes my legs are aching enough right now to testify that it took quite a bit of effort to hang tough on this ride.
 

Weather:                                                                          
 41 (F) start, 66 (F) finish, breezy, mostly sunny

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 30
Hammer gel @ mile 60
Post Ride | 30 gram protein drink
Home | Turkey wrap, skim milk, corn chips

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (127 watts):
Duration: 5:49:51 (6:10:34)
Work: 2663 kJ
TSS: 372.6 (intensity factor 0.8)
Norm Power: 168
VI: 1.32
Distance: 81.994 mi
Elevation Gain: 5374 ft
Elevation Loss: 5371 ft
Grade: 0.0 % (10 ft)
Min Max Avg
Power: 0 564 127 watts
Cadence: 1 119 68 rpm
Speed: 0 37.8 14.2 mph
Pace 1:35 0:00 4:14 min/mi
Altitude: 679 2869 1420 ft
Crank Torque: 0 1697 157 lb-in
Temperature: 41 71.6 55.6 Fahrenheit

Lap 2: Fort Mountain Climb

Duration: 1:00:26
Work: 643 kJ
TSS: 78.2 (intensity factor 0.881)
Norm Power: 185
VI: 1.04
Distance: 8.194 mi
Elevation Gain: 2121 ft
Elevation Loss: 51 ft
Grade: 4.8 % (2077 ft)
Min Max Avg
Power: 0 416 177 watts
Cadence: 13 96 69 rpm
Speed: 5.2 27.3 8.1 mph
Pace 2:12 11:38 7:22 min/mi
Altitude: 792 2869 1944 ft
Crank Torque: 0 1144 219 lb-in
Temperature: 51.8 57.2 53.2 Fahrenheit

Summary Table
  Level   Minutes       TSS
      1      9.68             3.71
      2    207.65       196.50
      3     44.72         44.95
      4     77.77       100.72
      5      0.00           0.00
      6      3.88         15.27
      7      2.83          8.48
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