Saturday, February 28, 2015

Comet Endurance Pace


Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 17.8
Moving Time: 2:16:46
Total Time: 2:19:46
Ride Total TSS and IF: 119.5 / 0.725

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Just another cool wintery feeling ride, but I am glad to get out for a short spin.

Weather:

Temperature Start (F): 43
Temperature Finish (F): 49
Wind: 9 mph E
Sky: Overcast to Partly Sunny

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home |

Bike:

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

Overall Power Data (from WKO+):

 Entire workout (141 watts):
Duration: 2:16:46 (2:19:46)
Work: 1153 kJ
TSS: 119.5 (intensity factor 0.725)
Norm Power: 152
VI: 1.08
Distance: 40.485 mi
Min Max Avg
Power: 0 452 141 watts
Cadence: 9 90 75 rpm
Speed: 0 24.6 17.8 mph
Pace 2:26 0:00 3:22 min/mi
Altitude: 923 1102 1004 ft
Crank Torque: 0 1346 164 lb-in

Sunday, February 22, 2015

Rainy Day Cleaning


Saturday and Sunday Indoor  Training Data Links:


Strava - Ride Data

Strava - Ride Data


Bike Cleaning:


Both the LOOK 585 and the Felt B10 got a drive train cleaning. The chain and cassette got a nice bath in the ultra sonic cleaner. It pretty much will liquefy grease and grit. It may not be the best thing for a chain, but it is my preference in cleaning.


video







Minor Bike Bling:

The jockey wheels needed replacing on the Felt B10 so why not add a little bling?







 

Sunday, February 15, 2015

Comet - Cold Solo Spin

Only the Lonely - Usually very busy but today it was all mine (for the most part)

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 37
Avg. Moving Speed (mph): 17
Moving Time: 2:09:55
Total Time: 2:09:55
Ride Total TSS and IF: 119.2 / 0.743

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Cold! At least to me it was. Still it was nice to get out for a few miles.

Weather:

Temperature Start (F): 33
Temperature Finish (F): 39
Wind: 9 mph WNW
Sky: Sunny to Cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink, LaraBar
Home |
Steak, potato, brussel sprouts, skim milk

Bike:

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

Overall Power Data (from WKO+):

 Entire workout (146 watts):
Duration: 2:09:55
Work: 1136 kJ
TSS: 119.2 (intensity factor 0.743)
Norm Power: 156
VI: 1.07
Distance: 37.044 mi
Min Max Avg
Power: 0 410 146 watts
Cadence: 1 254 77 rpm
Speed: 0 24 17.1 mph
Pace 2:30 0:00 3:30 min/mi
Crank Torque: 0 1487 164 lb-in
 

Saturday, February 14, 2015

BBC31 Solo Injury Recovery Ride

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles):
Avg. Moving Speed (mph):
Moving Time: 1:53:03
Total Time: 1:55:22
Ride Total TSS and IF: 110.8 / 0.768

Group or Solo:

Solo

Goal:

Endurance / Recreational Type Ride

Ride Description:

Only a few miles on this Valentine's day because of a couple reasons. I waited for the temperature to warm up a little and could not put in as many miles and the other reason was tweaking my lower back on Wednesday while training my back.

When it all comes tumbling down........
I've had this happen a few times before where everything around my core begins to get tight from weeks of training. The failure on my part is not taking time to stretch out my psoas, legs and hips. I was training my back when it happened but it really went when I sat down and it felt as if two discs just slipped. I knew at that moment things were about to get bad. Within a couple more hours I had trouble standing up straight. Wednesday evening I tried to get on the trainer but could only muster a low watt effort. Thursday I took the day off from cycling training. By Thursday my back inflammation was starting to ease up, but my legs and hips were extremely sore and tight. Today's ride was just to keep some activity in my legs. I hope to back on track next week. Stuff happens.........

Weather:

Temperature Start (F): 55
Temperature Finish (F): 55
Wind: Sustained 10 mph W
Sky: Sunny

Nutrition Intake During and After:

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

Bike:

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

Overall Power Data (from WKO+):

 Entire workout (140 watts):
Duration: 1:53:03 (1:55:22)
Work: 952 kJ
TSS: 110.8 (intensity factor 0.768)
Norm Power: 161
VI: 1.15
Distance: 31.18 mi
Min Max Avg
Power: 0 558 140 watts
Cadence: 1 103 74 rpm
Speed: 0 31.9 16.6 mph
Pace 1:53 0:00 3:37 min/mi
Crank Torque: 0 1672 163 lb-in
 

Sunday, February 8, 2015

Comet TT Bike Cruise

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 17.5
Moving Time: 2:19:27
Total Time: 2:25:49
Ride Total TSS and IF: 121 / 0.724

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Just spin the cranks and enjoy the warm day.

Weather:

Temperature Start (F): 65
Temperature Finish (F): 70
Wind: Breezy
Sky: Sunny

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, LaraBar
Home |
Fish and veggies

Bike:


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

Overall Power Data (from WKO+):

 Entire workout (137 watts):
Duration: 2:19:27 (2:25:49)
Work: 1144 kJ
TSS: 121.3 (intensity factor 0.724)
Norm Power: 152
VI: 1.11
Distance: 40.413 mi
Min Max Avg
Power: 0 539 137 watts
Cadence: 6 98 74 rpm
Speed: 0 24.2 17.4 mph
Pace 2:29 0:00 3:26 min/mi
Crank Torque: 0 1470 164 lb-in

Saturday, February 7, 2015

Adairsville Horn Mountain Group Ride

Headed toward Horn Mountain


Peter at the crest of Horn Mt

Mike at the crest and looking forward to the descent

Gary at the crest of Horn Mt

Loving the spin through what many call the Pocket

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 52
Avg. Moving Speed (mph): 15
Moving Time: 3:27:01
Total Time: 3:35:16
Ride Total TSS and IF: 201 / 0.764

Group or Solo:

With Mike, Gary and Peter

Goal:

Recreational Type Ride

Ride Description:

Great riding with the guys today. We kept mostly a calm pace while enjoying the day and the route.

Weather:

Temperature Start (F): 39
Temperature Finish (F): 53
Wind: 10 mph SW
Sky: Sunny

Nutrition Intake During and After:

22 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
Post Ride | 30 gram protein drink, Larabar
Home |
Turkey wrap

Bike:

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

Overall Power Data (from WKO+):

Entire workout (111 watts): Duration: 3:27:01 (3:35:16)
Work: 1372 kJ
TSS: 201.1 (intensity factor 0.764)
Norm Power: 161
VI: 1.45
Distance: 52.212 mi
Elevation Gain: 2404 ft
Elevation Loss: 2364 ft
Min Max Avg
Power: 0 712 111 watts
Cadence: 1 112 67 rpm
Speed: 0 37.4 15.2 mph
Pace 1:36 0:00 3:57 min/mi
Altitude: 610 1505 757 ft
Crank Torque: 0 1774 141 lb-in
 

Horn Mountain Ascent

Duration: 14:40
Work: 199 kJ
TSS: 30.5 (intensity factor 1.117)
Norm Power: 235
VI: 1.03
Distance: 1.671 mi
Elevation Gain: 722 ft
Grade: 8.3 % AVG
Min Max Avg
Power: 70 392 227 watts
Cadence: 24 108 66 rpm
Speed: 5.2 10.1 6.8 mph
Pace 5:55 11:38 8:47 min/mi
Altitude: 779 1504 1150 ft
Crank Torque: 71 704 293 lb-in

Wednesday, February 4, 2015

66 Audio BTS+ Bluetooth Sports Headphone





 

An Important Update (6/20/2015):

My set of 66 Audio BTS+ headphones have lived a very short life. I am not sure if it was the excessive sweat or what, but they will no longer power on and are totally non-responsive. So for me I have the answer based on my last comment below. How long will they last? For me not very long. I will say the Motorola S11's are still working like a champ, but if they fail I may just go back to simple cheap wired ear buds. 

A Brief Look:

I've been using the Motorola S11 headphones for over a year now for indoor training and they have held up well under very heavy sweat. There was one small concern to me with having in ear buds and that was the ear piece would sometimes try to go in deeper while training. Because of this I wanted to give some lightweight over the ear wireless headphones a try. I will continue to use the S11's as well.

For the past couple of weeks I have enjoyed using the 66 Audio BTS+ Bluetooth Sports Headphones. They pair up fast to the iPhone and have a longer battery life than the S11's. I was a little concerned about my ears getting hot while training, but for an hour intense workout they are comfortable. The pads will get a little sweaty, but no sweat collecting under the pad. They also help a little with filtering out some of the cooling fan and trainer noise.

The 66 Audio BTS+ Bluetooth Sports Headphones were purchased from Amazon for about $50. The sound quality is decent enough for me during training.

I have to admit that I have used the headphones for a few weeks with no problems, but probably not long enough to know how they will hold up.