Route and Ride Data Links:
Garmin - Ride Data
Strava - Ride Data
Overall Ride Metrics:
Distance: 80 miles
Avg. Moving Speed: 17.7 mph
Moving Time: 4:32:25
Total Time: 4:37:26
Ride Total TSS: 238 ( 0.72 IF)
Group or Solo:
Solo
Goal:
Endurance (L2) type ride
Ride Description:
Really awesome weather and ride and I cannot believe there are not more out there enjoying this type of fall weather before the temperatures really start to dip. Oh well....not my problem as I enjoyed a 4+ hour solo ride on my usual route. I met my goals for today, which was keeping my intensity around 0.7 IF, 4 hours pedaling and close to 200 TSS.
The headwinds on the ride up were not too bad and on the way back just made it all seem sweeter even though I still kept my cadence fairly steady. The most unfortunate part of the day was seeing one of the few cyclist out today limping on the side of the road, but before I got up to them three dogs came out chasing hard with one showing teeth. I assumed that maybe the dogs made her crash. Bad news was one of the dogs bit her and spoiled her fine day on the bike. I imagine that will send her to urgent care and maybe shots.
The headwinds on the ride up were not too bad and on the way back just made it all seem sweeter even though I still kept my cadence fairly steady. The most unfortunate part of the day was seeing one of the few cyclist out today limping on the side of the road, but before I got up to them three dogs came out chasing hard with one showing teeth. I assumed that maybe the dogs made her crash. Bad news was one of the dogs bit her and spoiled her fine day on the bike. I imagine that will send her to urgent care and maybe shots.
Weather:
Mostly clear and sunny, wind from NNW, 53F start, 70F finish
Mostly clear and sunny, wind from NNW, 53F start, 70F finish
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 40
Post Ride | 30 gram protein drink
Home | green leaf salad with grilled chicken
10 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Home | green leaf salad with grilled chicken
Bike:
Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 95 psi
Overall Power Data:
Entire workout (136 watts):
Duration: 4:32:25 (4:37:26)
Work: 2219 kJ
TSS: 238.1 (intensity factor 0.725)
Norm Power: 156
VI: 1.15
Distance: 80.159 mi
Min Max Avg
Power: 0 410 136 watts
Cadence: 9 109 76 rpm
Speed: 0 33.1 17.7 mph
Pace 1:49 0:00 3:23 min/mi
Crank Torque: 0 821 155 lb-in
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Entire workout (136 watts):
Duration: 4:32:25 (4:37:26)
Work: 2219 kJ
TSS: 238.1 (intensity factor 0.725)
Norm Power: 156
VI: 1.15
Distance: 80.159 mi
Min Max Avg
Power: 0 410 136 watts
Cadence: 9 109 76 rpm
Speed: 0 33.1 17.7 mph
Pace 1:49 0:00 3:23 min/mi
Crank Torque: 0 821 155 lb-in
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