Brewery to Cagle - L2 Endurance Solo Ride

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

Overall Ride Metrics:                                                       

Distance: 77 miles

Avg. Moving Speed: 18.5 mph

Moving Time: 4:11:21

Total Time:  4:14:56

Ride Total TSS: 260 (0.78 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Keep the pedals moving, minimize stop time, steady pace if possible from start to finish

Ride Description:                                                            

Normally I do this route with the Felt TT bike, but today I used the road bike. This was a nice change up for the endurance training ride. I rolled out of the brewery a bit chilled with a summer kit and Perl Izumi sun sleeves, but it did not take long for the chill to go away.

Overall a fairly good day out and I met up with Steve and Courtney or more correctly they caught up with me. I finished the remaining miles with them on my wheel until we were in the last couple of miles and then I dropped to the back. So I will say that most of the ride was a solo effort. Unfortunately I ended up just a few miles short of my 80 mile route. I turned too early at the out & back turning point. First time I have had a cramp in many years in the last mile on Busch Drive so I did not bother make up the remaining miles.
 

Weather:                                                                          
Sunny, cool start 47 (F), finish 70 (F), slight breeze 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin (Finished mile 61)
10 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Home | Roast beef wrap

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (149 watts):
Duration: 4:13:08 (4:14:57)
Work: 2259 kJ
TSS: 260.2 (intensity factor 0.786)
Norm Power: 165
VI: 1.11
Distance: 77.296 mi
Min Max Avg
Power: 0 474 149 watts
Cadence: 1 187 73 rpm
Speed: 0 32.9 18.4 mph
Pace 1:50 0:00 3:16 min/mi
Altitude: 656 922 756 ft
Crank Torque: 0 1537 174 lb-in
Summary Table for Time in Level
  Level   Minutes       TSS
      1      1.32      0.31
      2    143.58    133.91
      3    105.85    123.24
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      1.23      2.12
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