Comet - Cruise

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 18.3
Moving Time: 2:15:20
Total Time: 2:17:43
Ride Total TSS and IF: 86.2 / 0.619

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

A simple out and back cruise for enjoyment.

Weather:

Temperature Start (F): 90
Temperature Finish (F): 90
Wind: calm
Sky: Sunny

Nutrition Intake During and After:

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

Bike:

Felt B10, Garmin 800, Quarq, Flo 60's/Conti GP4000s @ 98 psi

Overall Power Data (from WKO+):

Entire workout (121 watts):
Duration: 2:15:20 (2:17:43)
Work: 985 kJ
TSS: 86.2 (intensity factor 0.619)
Norm Power: 133
VI: 1.09
Distance: 40.259 mi
Min Max Avg
Power: 0 397 122 watts
Cadence: 7 87 70 rpm
Speed: 0 26.1 18.3 mph
Pace 2:18 0:00 3:17 min/mi
Crank Torque: 0 1293 151 lb-in 

Chatsworth to Tennessee Group Ride

Gary leading the rollout from Chatsworth

Hello Fort Mountain - We'll come see you another day

Seriously? - Actually not a problem........

L to R: Gary, Mike and Keith

Been to Tennessee and now rolling back in toward Chatsworth

L to R: Me (Jesse) and Mike - photo courtesy of Gary

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 63,5
Avg. Moving Speed (mph): 16.7
Moving Time: 3:49:05
Total Time: 3:50:27
Ride Total TSS and IF: 207 / 0.74

Group or Solo:

With Mike, Gary and Keith

Goal:

Group Ride

Ride Description:

Great day out with the guys and out of my usual areas of riding and training. It didn't take Gary and Mike too much coaxing to get me to join. Even with my left hand fairly messed up I still made the hour drive north to Chatsworth early this morning. Glad I did.

First, I enjoy riding with these guys and the route was great. Though the pictures look fairly flat it has a decent portion of low rolling hills and a couple of sharper short sections. It also had a few fairly flatter areas where the pace bumped up a notch or two more, but overall it was just a pleasant day out. The weather was good as long as we were moving. While stopped we could feel the heat.

The toughest thing for me today was trying to figure out where I could put my hand and it not feel like a hot needle was sticking in my palm. Despite this I still enjoyed the day with the guys and the route.

Weather:

Temperature Start (F): 78
Temperature Finish (F): 88
Wind: calm
Sky: Sunny to partly cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
10 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Turkey wrap, amino drink

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Mich Pro 4s @ 98 psi
 

Overall Power Data (from WKO+):

Entire workout (117 watts):
Duration: 3:49:05 (3:50:27)
Work: 1602 kJ
TSS: 207.3 (intensity factor 0.738)
Norm Power: 159
VI: 1.36
Distance: 63.503 mi
Elevation Gain: 2116 ft
Elevation Loss: 2105 ft
Min Max Avg
Power: 0 546 117 watts
Cadence: 1 205 62 rpm
Speed: 0 32.7 16.7 mph
Pace 1:50 0:00 3:36 min/mi
Altitude: 690 916 797 ft
Crank Torque: 0 1807 160 lb-in 

Comet - Cruise

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 19.2
Moving Time: 2:06:13
Total Time: 2:10:07
Ride Total TSS and IF: 97.1 / 0.681

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

It was a nice HOT day to get out and spin a few miles.

Weather:

Temperature Start (F): 93
Temperature Finish (F): 91
Wind: Calm
Sky: Mostly Sunny

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
GU gel @ mile 20
Post Ride | 30 gram protein drink
Home | Amino drink and lots of water because I lost a lot in the heat

Bike:

Felt B10 / Quarq Cinqo / Flo 60's / Conti GP4000s @ 95 psi

Overall Power Data (from WKO+):

Entire workout (130 watts):
Duration: 2:06:13 (2:10:07)
Work: 981 kJ
TSS: 97.1 (intensity factor 0.681)
Norm Power: 146
VI: 1.13
Distance: 40.253 mi
Min Max Avg
Power: 0 384 130 watts
Cadence: 6 89 71 rpm
Speed: 0 26.7 19.2 mph
Pace 2:15 0:00 3:08 min/mi
Altitude: 896 1116 1017 ft
Crank Torque: 0 1412 161 lb-in 

Brewery 70

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 72
Avg. Moving Speed (mph): 16
Moving Time: 4:32:26
Total Time: 4:37:42
Ride Total TSS and IF: 218.5 / 0.694

Group or Solo:

With Mike Q.

Goal:

Endurance Type Ride

Ride Description:

I was grateful to have Mike ride with me today, but I imagine that the second half was a tough ride for Mike. I started with not feeling exactly good with some slight stomach issues and it was the second half that Mike's stomach really started to bother him. The other issue was the heat. Wow! It was like an oven.

Mike did his best to hang in there and complete the route with a sour stomach and possibly some heat exhaustion. I had one of those days a few weeks ago with a sour stomach and being overheated. This kind of heat makes for a tough day on the bike.

Weather:

Temperature Start (F): 75
Temperature Finish (F): 94
Wind: Calm to hot breeze
Sky: Sunny

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
  8 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Cliff Bar @ mile 35
Post Ride | 30 gram protein drink 

Bike:

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

Overall Power Data (from WKO+):

 Entire workout (115 watts):
Duration: 4:32:26 (4:37:42)
Work: 1884 kJ
TSS: 218.5 (intensity factor 0.694)
Norm Power: 149
VI: 1.29
Distance: 72.9 mi
Min Max Avg
Power: 0 536 115 watts
Cadence: 5 99 68 rpm
Speed: 0 33.2 16.1 mph
Pace 1:48 0:00 3:44 min/mi
Crank Torque: 0 1404 149 lb-in

Comet Cruising

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 19.4
Moving Time: 2:06:08
Total Time: 2:08:48
Ride Total TSS and IF: 101 / 0.69

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Cruising on the Comet. Not too many people out there in the heat so I was able to keep a better pace than usual. Nice day out on the bike. Though I felt some of the fatigue from the eighty miles yesterday I felt pretty good with this pace through the duration of the forty miles.

Weather:

Temperature Start (F): 93
Temperature Finish (F): 93
Wind: 8 mph NW
Sky: Sunny

Nutrition Intake During and After:

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

Bike:

Felt B10, Garmin 800, Quarq, Flo 60's/Conti 4000s @ 98 psi

Overall Power Data (from WKO+):

Entire workout (139 watts):
Duration: 2:06:08 (2:08:48)
Work: 1050 kJ
TSS: 101.3 (intensity factor 0.696)
Norm Power: 150
VI: 1.08
Distance: 40.142 mi
Min Max Avg
Power: 0 580 139 watts
Cadence: 8 91 72 rpm
Speed: 0 26.7 19.4 mph
Pace 2:15 0:00 3:05 min/mi
Altitude: 935 1110 1021 ft
Crank Torque: 0 1617 167 lb-in 

Brewery Solo - In the Heat

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 80
Avg. Moving Speed (mph): 17.5
Moving Time: 4:37:08
Total Time: 4:40:32
Ride Total TSS and IF: 190.5 / 0.643

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Wow that got hot quick!

Good thing I got somewhat of an early start at 7:30, but it might have been better to start at daylight. The last hour wasn't really that bad while moving, but moment I had to stop at an intersection the heat felt like an oven. I suppose motivation to keep moving?

I was just me and the Mule (Felt B10) today and I had the Mule packed with three full bottles and was wearing my coolest or lightest kit for the long haul. I sure love the Desoto skin cooler jersey and the 400 mile bibs for the distance. The jersey is one of the lightest feeling in my collection and it feels like air passes through the material better than the other jerseys that I have.

Probably wasn't the greatest day of training. The first part where it was cooler my brain was working out some various life stresses instead of focusing on pace and then the second half I was a little slower in the heat, but 80 in the books I suppose will do for now. I saw Derek at six miles out at a cross roads and he jumped on my wheel for a few miles. It was good to see him until his turn off. Also great to Mike and Gary on their drive back from the brewery and a quick phone chat as we were side by side in traffic. Kudos to them for knocking out the Salacoa route this morning.

Well that's about it for my day on the bike. I hope you too got in some good miles training or just out for a spin. Keep on spinning those cranks.

Minor issue: One reason I was solo today was to let an impacted nerve in my left palm heal. It was impacted while lifting at the gym and training inside on the trainer last week. I distinctly recall both occasions when it happened. I was careful today to spend most of my time in aero and keep my hands off the bar to allow it to heal.

Weather:

Temperature Start (F): 74
Temperature Finish (F): 94
Wind: 87 mph NW
Sky: Sunny

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
 8 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
15 oz from Bottle #3 water
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink, QT Frozen Drink
Home |

Bike:

Felt B10, Garmin 800, Quarq, Flo 60's/Conti 4000s @ 98 psi

Overall Power Data (from WKO+):

Entire workout (117 watts):
Duration: 4:37:08 (4:40:32)
Work: 1950 kJ
TSS: 190.5 (intensity factor 0.643)
Norm Power: 138
VI: 1.18
Distance: 80.555 mi
Min Max Avg
Power: 0 429 117 watts
Cadence: 6 99 71 rpm
Speed: 0 33.6 17.5 mph
Pace 1:47 0:00 3:26 min/mi
Crank Torque: 0 1682 143 lb-in
  

Comet - The Usual Cruise

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 19.1
Moving Time: 2:05:55
Total Time: 2:08:08
Ride Total TSS and IF: 106.7 / 0.714

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Great to be outside today after a couple days of rain and a two hour session on the trainer on Saturday. The start was with threats of rain again, but it cleared off and the sun came out in the last hour. At least one day of the three day holiday weekend was pleasant.

Weather:

Temperature Start (F): 80
Temperature Finish (F): 86
Wind: 8 mph NW
Sky: Cloudy start / Sunny finish

Nutrition Intake During and After:

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

Bike:

Felt B10, Garmin 800, Quarq, Flo 60's/Conti 4000s @ 98 psi

Overall Power Data (from WKO+):

Entire workout (140 watts):
Duration: 2:05:55 (2:08:08)
Work: 1060 kJ
TSS: 106.7 (intensity factor 0.714)
Norm Power: 154
VI: 1.09
Distance: 40.198 mi
Min Max Avg
Power: 0 411 140 watts
Cadence: 6 92 71 rpm
Speed: 0 27.3 19.2 mph
Pace 2:12 0:00 3:07 min/mi
Crank Torque: 0 1370 173 lb-in