Sosebee 22 Solo

Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 22

Speed Avg (mph): 16.7

Cadence Avg (rpm): 72

Time Moving: 1:19:30

Time Total: 1:19:30

Normal Power: 172

Average Power: 151

Max Power: 548

VI: 1.13

TSS: 90

IF: 0.82

Goal:

Endurance 

Ride Description:

Last spin of the year. It was a short ride, but I was grateful to get out just for the last few miles of this year. Interesting that my mileage was much lower this year, but I spent a lot more kilojoules. I had a lot more intensity in intervals earlier in the year.

Weather:

Temperature Start (F): 58

Temperature Finish (F): 58

Wind: NNW 8 MPH

Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine

Post Ride: 30 gram protein drink

Bike:

LOOK 585

TrainerRoad IOS with Power Meter Control

While I typically use a PC laptop for indoor training with either the Kickr or E-Motion wireless control training, I thought today I would try the IOS TrainerRoad version just to see if all the sensors would pair up like the PC version. I've had all that is needed for the IOS setup, but just never used it. 

Everything paired up just as quickly and within a few seconds I was right into an easy custom workout. Easy because I just got off the road from a six hour drive and helping my wife dismantle the Christmas tree before jumping on the bike. The power meter control worked well as the Quarq led the charge and the Kickr attempted to adjust resistance to my ragged masher type cadence. At the end of the workout it all matched up pretty good to the data recorded directly from the Quarq to the Garmin 800 as shown at the very bottom screen shot in the WKO MRFA. 

Equipment Used Today:

Wahoo Kickr (Purchased late 2014)
iPhone 5s with Apple 30 pin to Lighting cord
ANT+ adaptor 30 pin adaptor
2015 Quarq ELSA
Garmin 800 (not necessary, but used to record the Quarq)
TrainerRoad IOS application (current edition at time of test)

TrainerRoad Settings and Sensors:

Quarq ELSA: Power Meter 

Quarq ELSA: Cadence

Kickr: Trainer

Kickr: Speed Sensor

Manual Zero before starting the workout

Screen Shots:

iPhone TrainerRoad custom workout
Quarq ELSA controlling the workout
Cadence from Quarq ELSA
TrainerRoad ERG Mode target

Post Training Comparison:

WKO+ Multi Range File Analysis
Yellow: Quarq recorded to Garmin 800
Red: TrainerRoad power meter controlled

Comet Cruise - Mostly Solo

Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 40

Speed Avg (mph): 19

Cadence Avg (rpm): 72

Time Moving: 2:09:39

Time Total: 2:13:09

Normal Power: 167

Average Power: 155

Max Power: 473

VI: 1.08

TSS: 139.5

IF: 0.8

Goal:

Endurance 

Ride Description:

Just the usual out and back with some brisk pacing toward the end from a stranger. He passed me about 6 miles out. I got on his wheel and tried to hang with him until the end. I did okay and he was cordial enough to let me set pace with him. 

Weather:

Temperature Start (F): 56

Temperature Finish (F): 56

Wind: Calm

Sky: Sunny 

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine
GU gel at mile 20

Post Ride: 30 gram protein drink

Bike:

Felt B10

Redbud 40 Solo

Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 40

Speed Avg (mph):

Cadence Avg (rpm):

Time Moving: 2:33:57

Time Total: 2:35:12

Normal Power: 141

Average Power: 122

VI: 1.16

TSS: 117.6

IF: 0.678

Goal:

Endurance 

Ride Description:

Chilly start. Not much else to note on this easy paced solo ride. 

Weather:

Temperature Start (F): 32

Temperature Finish (F): 48

Wind: Calm

Sky: Sunny and clear

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin

Post Ride: 30 gram protein drink

Bike:

LOOK 585

Comet Cruise

Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 40

Speed Avg (mph): 19

Time Moving: 2:08:04

Time Total: 2:09:59

Normal Power: 162

Average Power: 150

Max Power: 543

VI: 1.08

TSS: 129.2 

IF: 0.78

Goal:

Just ride

Ride Description:

Out and back in fantastic weather. 

Weather:

Temperature Start (F): 71

Temperature Finish (F): 71

Wind: Breezy headwind on the return

Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin

GU gel at 20 miles

Post Ride: 30 gram protein drink

Bike:

Felt B10

Sosebee Solo Easy

Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 22

Speed Avg (mph): 16.2

Cadence Avg (rpm): 67

Time Moving: 1:21:19

Normal Power: 159

Average Power: 137

VI: 1.16

TSS: 78.5

IF: 0.76

Goal:

Burn a few calories

Ride Description:

Late start after Cindi's Christmas brunch. A bit full and a bit sleepy, but what a nice day for December. Summer kit and quiet afternoon roads riding out of the Sosebee Bike Park.

Weather:

Temperature Start (F): 71

Temperature Finish (F): 74

Wind: Calm

Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, Amino-X

Post Ride: 30 gram protein drink

Bike:

LOOK 585

Comet Cruise

Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 40

Speed Avg (mph): 19

Cadence Avg (rpm): 72

Time Moving: 2:07:42

Time Total: 2:10:30

Normal Power: 160

Average Power: 146

Max Power: 537

VI: 1.09

TSS: 126

IF: 0.77

Goal:

Endurance 

Ride Description:

Out and back without terrorizing too many casual walkers or cyclists. There were a few frisky moments with other cyclists that I either pursued or I became the rabbit. Good fun!

Weather:

Temperature Start (F): 60

Temperature Finish (F): 60

Wind: Calm

Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin

Post Ride: 30 gram protein drink

Bike:

Felt B10

Brewery Conversation Paced Ride With Mike

Route and Ride Data Links:

Strava - Ride Link

Ride Metrics:

Distance (mile): 50

Speed Avg (mph):

Cadence Avg (rpm):

Time Moving: 3:09:25

Time Total: 3:15:02

Normal Power: 152

Average Power: 123

Max Power: 397

VI: 1.24

TSS: 167

IF: 0.72

Goal:

Just spin the cranks

Ride Description:

Nice to just get out and share a few miles with Mike. It was an easy spin out and back.

Weather:

Temperature Start (F): 41

Temperature Finish (F): 60

Wind: Calm

Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1: 24oz Water, BCAA, Glutamine, Maltodextrin

Bottle #2: 24oz 

Post Ride: 30 gram protein drink

Bike:

LOOK 585