Comet - Burning Calories

Route and Ride Data Links:

Strava - Ride Data

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Went out between the rain and slipped in a quick ride. No rain but very wet pavement.

Weather:

Temperature Start (F): 77
Temperature Finish (F):77
Wind: 5 mph E
Sky: Cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA
Post Ride | 30 gram protein drink

Bike:

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

Overall Power Data (from WKO+):

Entire workout (142 watts):
Duration:   1:47:37 (1:52:56)

Work:       919 kJ 

TSS:       100 (intensity factor 0.75) 

Norm Power: 156

VI:         1.1

Distance:   30.74 mi  
Min Max Avg
Power:       0 435 142 watts
Cadence:     2 120 68 rpm

Speed:       0 23.9 17.2 mph

Pace         2:31 0:00 3:29 min/mi
Altitude:     840 1033 964 ft
Crank Torque: 0 1499 179 lb-in

Brewery to Cagle Solo

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 76.6
Avg. Moving Speed (mph): 17.2
Moving Time: 4:28:47
Total Time: 4:32:37

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Nice day out on the usual out and back Saturday route. I saw Keith B. near my turn point but I never caught up with him. He must have been keeping a solid pace on the way back. Nice bit of sustained wind on the way back. Not a direct headwind, but took some energy to keep the TT bike in near straight line.

The Quarq Cinqo was dead at the start so I switched out the battery and noticed the old battery appeared corroded unlike anything I've seen in the past. There wasn't much that I could except get the ride started. At more than halfway into the route the power meter started working again.

My fitness is still in this slump so I doubt there is any reason to give the MAP test a try this week. I don't think I could give it my best at this point.

Weather:

Temperature Start (F): 75
Temperature Finish (F): 83
Wind: 11 mph ESE
Sky: Partly cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
6 oz from Bottle #3 water
GU gel @ mile 20
GU gel @ mile 60
Post Ride | 30 gram protein drink
Home | Tuna Sandwich, skim milk

Bike:

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

Overall Power Data (from WKO+):

Estimated in red from similar rides
Entire workout (119 watts):
Duration: 4:28:47 (4:32:37)
Work: 733 kJ
TSS: 230 (intensity factor 0.675)
Norm Power: 140
VI: 1.18
Distance: 76.622 mi
Min Max Avg
Power: 0 392 119 watts
Cadence: 7 102 72 rpm
Speed: 0 32.7 17.2 mph
Pace 1:50 0:00 3:29 min/mi
Crank Torque: 0 1537 142 lb-in 

Comet Sunday Cruise

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 19.3
Moving Time: 2:08:26
Total Time: 2:11:47
Ride Total TSS and IF: 130.4 / 0.782

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

A typical and enjoyable Sunday out and back.

Weather:

Temperature Start (F): 78
Temperature Finish (F): 85
Wind: Calm
Sky: Partly cloudy

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/Michelin Pro 4's @ 98 psi

Overall Power Data (from WKO+):

 Entire workout (151 watts):
Duration: 2:08:26 (2:11:47)
Work: 1164 kJ
TSS: 130.4 (intensity factor 0.782)
Norm Power: 163
VI: 1.07
Distance: 40.145 mi
Min Max Avg
Power: 0 414 152 watts
Cadence: 7 92 72 rpm
Speed: 0 26 19.3 mph
Pace 2:19 0:00 3:07 min/mi
Altitude: 852 1070 962 ft
Crank Torque: 0 1590 184 lb-in

Brewery to Cagle Solo 80

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 82
Avg. Moving Speed (mph): 17.5
Moving Time: 4:44:48
Total Time: 4:50:01
Ride Total TSS and IF: 234.7 / 0.704

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Just the usual out and back, but I got to sit in with a group from Dalton going back across Cagle Road. There was about 20 cyclists in this group. I worked my way up to a couple of guys off the front and from there the pace picked up. Two more came up and I shadowed the back of this four because I was on my TT bike. I talked to a couple of the guys while they waited on the rest of the group. Nice bunch and it sounded like they were headed back to have tacos in Dalton. Wish I could have joined them.

Weather:

Temperature Start (F): 78
Temperature Finish (F): 93
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
15 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 45
Post Ride | 30 gram protein drink
Home | Amino smoothie with blackberries

Bike:

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

Overall Power Data (from WKO+):

Entire workout (124 watts):
Duration: 4:44:48 (4:50:01)
Work: 2113 kJ
TSS: 234.7 (intensity factor 0.704)
Norm Power: 146
VI: 1.18
Distance: 82.76 mi
Elevation Gain: 2041 ft
Elevation Loss: 2057 ft
Min Max Avg
Power: 0 591 124 watts
Cadence: 6 114 70 rpm
Speed: 0 33.7 17.5 mph
Pace 1:47 0:00 3:25 min/mi
Altitude: 667 921 763 ft
Crank Torque: 0 1557 150 lb-in

Comet Sunday Cruise

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph):
Moving Time: 2:13:13
Total Time: 2:16:54
Ride Total TSS and IF: 105.7 / 0.691

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Just another day of enjoying the summer and spinning the cranks.

Weather:

Temperature Start (F): 86
Temperature Finish (F): 89
Wind: 8 mph ESE
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
Home | Amino drink 

Bike:

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

Overall Power Data (from WKO+):

Entire workout (133 watts):
Duration: 2:13:13 (2:16:54)
Work: 1061 kJ
TSS: 105.7 (intensity factor 0.691)
Norm Power: 149
VI: 1.08
Distance: 40.359 mi
Min Max Avg
Power: 0 475 137 watts
Cadence: 6 99 72 rpm
Speed: 0 26.9 18.8 mph
Pace 2:14 0:00 3:11 min/mi
Crank Torque: 0 1802 165 lb-in 

Brewery to Cagle Solo 80

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 80
Avg. Moving Speed (mph): 17.7
Moving Time: 4:34:13
Total Time: 4:41:08
Ride Total TSS and IF: 175.4 / 0.62

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

The brewery parking lot was packed at 7 this morning with hoards of triathletes. I guess we all had the same thing in mind, which was to beat the heat. Fortunately the sun was slow on the rise the cloud cover was heavy until about 11. This kept it much cooler for the start.

Not much else to say beyond this other than it was my typical Saturday out and back. My fitness has dropped a bit due to work and home projects and other things that have popped up lately. I am just glad to get out today and have enough fitness to stroll up to Cagle Road and back.

Weather:

Temperature Start (F): 70
Temperature Finish (F): 85
Wind: 6 mph ESE
Sky: Cloudy start and sunny finish

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
GU gel @ mile 20
1/2 Cliff Bar @ mile 46
Post Ride | 30 gram protein drink
Home | Chicken tenders and skim milk

Bike:

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

Overall Power Data (from WKO+):

 Entire workout (106 watts):
Duration: 4:34:13 (4:41:08)
Work: 1736 kJ
TSS: 175.4 (intensity factor 0.62)
Norm Power: 133
VI: 1.26
Distance: 80.5 mi
Min Max Avg
Power: 0 382 106 watts
Cadence: 4 98 71 rpm
Speed: 0 34.8 17.7 mph
Pace 1:43 0:00 3:23 min/mi
Crank Torque: 0 1624 128 lb-in

Comet Cruise

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph):
Moving Time: 2:07:39
Total Time: 2:10:41
Ride Total TSS and IF: 97.7 / 0.679

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

My typical Sunday out and back spin.....In the oven

Weather:

Temperature Start (F): 94
Temperature Finish (F):95
Wind: Calm
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
Home | Amino Drink

Bike:

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

Overall Power Data (from WKO+):

 Entire workout (133 watts):
Duration: 2:07:39 (2:10:41)
Work: 1016 kJ
TSS: 97.7 (intensity factor 0.679)
Norm Power: 146
VI: 1.1
Distance: 40.254 mi
Min Max Avg
Power: 0 491 133 watts
Cadence: 8 96 72 rpm
Speed: 0 27.5 19.0 mph
Pace 2:11 0:00 3:10 min/mi
Crank Torque: 0 1584 160 lb-in

Brewery to Cagle Solo

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 83
Avg. Moving Speed (mph): 17.5
Moving Time: 4:48:12
Total Time: 4:54:50
Ride Total TSS and IF: 234 / 0.7

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

It was a rough start with once again, a queasy stomach and several pre-ride bathroom visits. Later in the ride the discomfort seemed to dissipate, but I still did not have the power in my legs to keep a good pace. However, after thinking at mile 5 or so that I was going to have to return home to be near a bathroom all day finishing with 83 miles seems okay to put in the books.

Weather:

Temperature Start (F): 70
Temperature Finish (F): 86
Wind: Calm
Sky: Fog for the first couple of hours and then sun

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
10 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
GU gel @ mile 20
1/2 Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Subway | Oven roasted chicken sub with Coke Zero

Bike:

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

Overall Power Data (from WKO+):

Entire workout (128 watts):
Duration: 4:48:12 (4:54:50)
Work: 2210 kJ
TSS: 234.2 (intensity factor 0.699)
Norm Power: 150
VI: 1.18
Distance: 83.054 mi
Min Max Avg
Power: 0 377 128 watts
Cadence: 6 110 71 rpm
Speed: 0 32.4 17.4 mph
Pace 1:51 0:00 3:27 min/mi
Crank Torque: 0 1698 156 lb-in 

Comet Cruise - Hot and Spicy

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 19.3
Moving Time: 2:04:29
Total Time: 2:08:53
Ride Total TSS and IF: 109.7 / 0.728

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

After missing cycling training all week due to a work deadline and other things I was really ready to get out for a ride. I missed my long Saturday ride as well, but I got to enjoy some time visiting with family. That left me with my usual ride after church with a two hour out and back in the middle of the day. It was 94 degrees (F) when I started and the same when I finished. The spicy part was being able to open up the engine in a few places since there were far less people on the trail because of the heat.

Weather:

Temperature Start (F): 94
Temperature Finish (F): 94
Wind: Calm (Like an oven)
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

Bike:

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

Overall Power Data (from WKO+):

Entire workout (145 watts):
Duration: 2:04:29 (2:08:53)
Work: 1079 kJ
TSS: 109.7 (intensity factor 0.728)
Norm Power: 157
VI: 1.08
Distance: 39.98 mi
Min Max Avg
Power: 0 426 145 watts
Cadence: 6 90 69 rpm
Speed: 0 26.5 19.3 mph
Pace 2:16 0:00 3:06 min/mi
Crank Torque: 0 1742 183 lb-in
Temperature: 82.4 89.6 86.5 Fahrenheit