Sosebee - Easy Out and Back

Hard to see the left front tip of the cleat broke off in the first mile

Fortunately I had some extra new Keo cleats at home

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 36.7
Avg. Moving Speed (mph): 16
Moving Time: 2:18:06
Total Time: 2:18:28
Ride Total TSS and IF: 99.6 / 0.65

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Well that was a frustrating start to the first year ride, but I am still grateful to get out and spin a few miles. Even if my cleat had not broken I was only planning about 40 miles so I was just a touch short of that goal. With the cleat broken it was a struggle to hold a decent pace and toward the end I was only able to get a few pedal strokes before the shoe unclipped.

Rain moves in tomorrow and hangs around for three days. I will be on the trainer and then ease back into my typical training structure next week when I also return to work. I am looking forward to getting back into the routine and see what I can do for 2015.

Weather:

Temperature Start (F): 39
Temperature Finish (F): 48
Wind: 5 mph WNW
Sky: Sunny to partly cloudy

Nutrition Intake During and After:

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

Bike:

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

Overall Power Data (from WKO+):

Entire workout (116 watts):
Duration: 2:18:06 (2:18:28)
Work: 962 kJ
TSS: 99.6 (intensity factor 0.659)
Norm Power: 142
VI: 1.22
Distance: 36.74 mi
Min Max Avg
Power: 0 352 116 watts
Cadence: 7 98 73 rpm
Speed: 0 28.6 16.0 mph
Pace 2:06 0:00 3:45 min/mi
Altitude: 695 969 817 ft
Crank Torque: 0 1309 138 lb-in