Comet - TT Bike Cruise

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 19.4  mph

Moving Time: 2:05:08

Total Time: 2:08:13 

Ride Total TSS: 126 (0.77 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Keep it steady

Ride Description:                                                            

Legs felt a bit better today and I really enjoyed this out and back cruise

Weather:                                                                          
Dark thick clouds, light breeze, 77 (F) 

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 | Protein shake with probiotics, blackberries, skim milk

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 96 psi

Overall Power Data:                                                        
Entire workout (158 watts):
Duration: 2:05:08 (2:08:13)
Work: 1186 kJ
TSS: 125.9 (intensity factor 0.778)
Norm Power: 167
VI: 1.06
Min Max Avg
Power: 0 453 158 watts
Cadence: 6 96 77 rpm
Speed: 0 26 19.4 mph
Pace 2:19 0:00 3:05 min/mi
Altitude: 913 1109 998 ft
Crank Torque: 0 1637 179 lb-in
 
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Brewery - JRA

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

Overall Ride Metrics:                                                       

Distance: 60 miles

Avg. Moving Speed: 17 mph

Moving Time: 3:31:06

Total Time:  3:33:38

Ride Total TSS: 188 (0.73 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Just Ride Around and keep the intensity low

Ride Description:                                                            

I felt exhausted today. It was a good day to just get out for a few miles.

Weather:                                                                          
Dark clouds, stiff headwind at times, 66 (F) start,  

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 25
Post Ride | 30 gram protein drink
Home | pasta, chicken

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (136 watts):
Duration: 3:31:06 (3:33:38)
Work: 1719 kJ
TSS: 187.9 (intensity factor 0.732)
Norm Power: 157
VI: 1.16
Distance: 59.966 mi
Min Max Avg
Power: 0 458 136 watts
Cadence: 2 188 74 rpm
Speed: 0 33.3 17.1 mph
Pace 1:48 0:00 3:31 min/mi
Crank Torque: 0 1387 157 lb-in
Temperature: 62.6 71.6 66.9 Fahrenheit
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Comet - Easy Pace

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 17.8  mph

Moving Time: 2:16:49

Total Time: 2:19:16 

Ride Total TSS: 104 (0.67 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Easy pace, keep it about level 2

Ride Description:                                                            

Nice easy ride and I needed a nice easy ride

Weather:                                                                          
Sunny, 80 (F), Wind 8 mph W 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine
Post Ride | 30 gram protein drink
Home | Fish and veggies

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (134 watts):
Duration: 2:16:49 (2:19:16)
Work: 1099 kJ
TSS: 104.5 (intensity factor 0.678)
Norm Power: 146
VI: 1.09
Distance: 40.43 mi
Min Max Avg
Power: 0 548 134 watts
Cadence: 2 162 72 rpm
Speed: 0 26.3 17.8 mph
Pace 2:17 0:00 3:23 min/mi
Crank Torque: 0 1721 161 lb-in

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Brewery to 411 - 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: 4:35:39

Total Time: 4:43:16 

Ride Total TSS: 224 (0.69 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Endurance Level (L2) Solo Effort

Ride Description:                                                            

Today was the official BBC (Beautiful Backroads Century) and with the Bud Plant being my usual Saturday parking spot I went up to the Sosebee Bike Park for my start location. I chunked in a donation into one of the donation boxes to keep the park maintained and opened and off I went on my usual route minus the first five miles. Some of my route is on the BBC course, but I really did not see many cyclists until near the end.

Just a note about the Sosebee Bike Park. I spoke briefly to the owner, who was sitting out at a sag table for the ride and he informed me of working on a couple more locations. I really appreciate what he has done to create a nice place to park with port-o-potties, changing rooms, water, picnic tables and a sheltered table area for cyclists. It is very generous for him to open these parks so I am very glad to donate each time I park.

The rest of my ride? Well it was the usual endurance day on the Felt TT bike. My legs were toast from intervals through the weekdays so this was just a day to dial it back and enjoy cycling for fun. The extra saddle time also helps me keep my back and neck tuned by sitting in that aero position for a few hours. It was a benefit to stay low today as I tried to make myself less of a target for that wind. It was a good day and it was great to see a lot of cyclists out at the event. I hope they had another excellent turnout this year.
 

Weather:                                                                          
Sunny, mostly clear, 70 (F) Start, 80 (F) Finish, Wind 8 to 10 mph ESE 

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
1/2 Cliff Bar @ mile 40
Post Ride | 30 gram protein drink, banana from Sosebee BBC sag stop
Home |

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (128 watts):
Duration: 4:38:29 (4:43:17)
Work: 2140 kJ
TSS: 224.5 (intensity factor 0.696)
Norm Power: 150
VI: 1.17
Distance: 80.442 mi
Min Max Avg
Power: 0 505 128 watts
Cadence: 9 99 74 rpm
Speed: 0 33.2 17.4 mph
Pace 1:48 0:00 3:27 min/mi
Crank Torque: 0 1612 148 lb-in

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Comet - TT Bike Cruise

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 19.9  mph

Moving Time: 2:02:53

Total Time: 2:04:25 

Ride Total TSS: 127 (0.78 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Let it rip if possible

Ride Description:                                                            

Headwind on the way out and tailwind coming back is not a bad scenario. Throw in a day that looks like it is going to pour down rain and it keeps a lot of people home. It was a good day to open up the engine a little to see what I could muster for 2 hours. I was pretty happy that I finished the 40 miles just a hair over 2 hours. Some of it was stopping at traffic stops and some of it was losing focus.
 

Weather:                                                                          
Heavy dark cloud cover, damp pavement, high humidity, cool temps, wind ENE 6mph

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (153 watts):
Duration: 2:02:53 (2:04:25)
Work: 1135 kJ
TSS: 127.4 (intensity factor 0.789)
Norm Power: 166
VI: 1.08
Distance: 40.8 mi
Min Max Avg
Power: 0 478 153 watts
Cadence: 4 94 75 rpm
Speed: 0 27 19.9  mph
Pace 2:13 0:00 3:37 min/mi
Crank Torque: 0 1695 177 lb-in
Temperature: 68 69.8 68.3 Fahrenheit
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Brewery to Redbud - Easy Pace

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

Overall Ride Metrics:                                                       

Distance: 44.5 miles

Avg. Moving Speed: 17.8  mph

Moving Time: 2:28:50

Total Time:  2:30:37

Ride Total TSS: 116 (0.68 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Just ride

Ride Description:                                                            

I was a little apprehensive rolling out with the sky looking like it was about to open up so I cut my miles short rather than going all the way up to Cagle Road. I am kind of glad I cut the miles because I felt exhausted and my performance was lagging. Part of it was fighting with the wind on the way north and losing that fight. I believe my indoor training this week had an impact on my legs feeling fatigued and the other part was not getting enough sleep during the work week. When I got home all I could think about was taking a nap and within a few seconds laying on the bed I was out for a couple of hours.

Despite these things I am still happy that I was able to get out for a couple of hours.

Weather:                                                                          
Dark cloudy skies, 8mph wind from North, 77 (F) 

Nutrition Intake During and after the Course:             

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (119 watts):
Duration: 2:28:50 (2:30:37)
Work: 1060 kJ
TSS: 116 (intensity factor 0.685)
Norm Power: 144
VI: 1.21
Distance: 44.512 mi
Min Max Avg
Power: 0 372 119 watts
Cadence: 6 90 73 rpm
Speed: 0 33.1 17.8 mph
Pace 1:49 0:00 3:23 min/mi
Crank Torque: 0 967 137 lb-in
Temperature: 68 75.2 70.3 Fahrenheit
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Brewery to Cagle - Solo TT Bike at Endurance

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

Overall Ride Metrics:                                                       

Distance: 80 miles

Avg. Moving Speed: 17.1  mph

Moving Time: 4:40

Total Time: 4:44  

Ride Total TSS: ( IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Group ride

Ride Description:                                                            

It's been a while since I have been out for a long solo ride on the Felt TT bike. Far from breaking any personal bests today and I am basically in a rebuilding phase after a hard couple of months.

Still a nice day to be out on the bike.

Weather:                                                                          
77 (F) at the start and 90 (F) at the finish, partly cloudy 

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 39
Post Ride | 30 gram protein drink
Home | Turkey wrap

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 110 psi

Overall Power Data:                                                        
Entire workout (122 watts):
Duration: 4:40:50 (4:44:15)
Work: 2048 kJ
TSS: 230.4 (intensity factor 0.702)
Norm Power: 147
VI: 1.21
Distance: 79.966 mi
Min Max Avg
Power: 0 526 122 watts
Cadence: 6 103 74 rpm
Speed: 0 34.3 17.1 mph
Pace 1:45 0:00 3:30 min/mi
Altitude: 656 918 760 ft
Crank Torque: 0 1373 140 lb-in
Temperature: 66.2 93.2 78.0 Fahrenheit
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