2016 Review

2016 Metrics:

Total Rides: 278
Total Distance (mile): 8,612
100 Mile Rides (solo): 6
80 Mile Rides: 15
Miles per Month Avg.: 712

Total Time (hours): 466
Rides over 4 hours: 27
Rides over 4 hours pedaling: 25
Hours per Month Avg.: 38

TSS per Month Avg.: 2140
Total Kilojoules: 213,426

2016
	2016 Season	2016 Base	2016  Build	2016 Race	All  Workouts
	%	%	%	%	%
Recovery	38.7	36.7	38.5	39.2	35.2
Endurance	21.5	22.1	20.9	21.1	20.5
Tempo	11.5	14.1	12.3	12.1	12.1
Sweetspot	7.1	10.5	8	7.4	8.2
FTP	8.7	8.8	9.6	8.9	10.4
FRC/FTP	11.6	6.6	9.9	10.3	12.6
FRC	0.8	1	0.8	0.8	0.9
Pmax/FRC	0.1	0.1	0.1	0.1	0.1
Pmax	0	0	0	0	0
	2016 Season	2016 Base	2016  Build	2016 Race
Time	h:m:s	h:m:s	h:m:s	h:m:s
Recovery	160:59:11	49:17:07	31:15:16	80:26:48
Endurance	89:33:24	29:34:39	17:16:50	42:41:55
Tempo	48:05:40	18:58:30	7:53:01	21:14:09
Sweetspot	29:25:50	14:06:37	4:53:28	10:25:44
FTP	36:22:59	11:50:55	9:42:22	14:49:42
FRC/FTP	48:22:37	8:51:07	8:37:01	30:54:29
FRC	3:20:46	1:17:51	0:37:49	1:25:06
Pmax/FRC	0:17:00	0:10:22	0:03:06	0:03:32
Pmax	0:01:11	0:00:41	0:00:03	0:00:27

Data from WKO+4 iLevels TIZ Season Review Chart (although to be clear I do not race or compete)

In reflection of the 2016 I can say that I really enjoyed this season of many miles cycled mostly solo and with a few special group rides. I knew from the start of the season it was going to be tough to focus in training with hope of improved fitness because of starting with a new company and trying to prove myself in that environment was going to be stressful and it was. I was at my peak fitness level during the winter months with a lower work stress and cooler indoor training temperatures. The summer of 2016 was probably one of the hottest and driest that I can remember in many years. That made training inside and outside a lot tougher so I dialed back the intensity a bit and enjoyed the miles. Plus I really did not have any goal events or big rides on schedule that needed special or specific type training.

Between training legs at the gym and building a paver patio with a retaining wall with 80 pound blocks it took a bit more out of me on many of the weeks. Lifting of course has been my passion for many years and the patio project was a nice distraction that may add something to our property value and enjoyment around the house. At the age of 53 I was just happy to see I could do some decent physical labor digging by hand and hauling many tons of material and still have some decent strength. Training at the gym probably went better than the cycling training.

Work stress increased going in the Thanksgiving and Christmas season and as work stress increased I started missing more cycling training due to working longer days. I also thought it best to dial it back a bit because I felt the work stress and training stress was raising my risk to illness. Unfortunately I currently have an upper respiratory illness and I am on my 8th day of taking it easy while my body tries to recover. I have done some light spinning, but once I get through this illness and start 2017 I will be starting all over again.

For 2017 I will continue to focus on sustained steady power output (TTE) over 4 to 5 hour efforts. So if all goes okay my 2017 season may look a lot like 2016 and I would be pretty happy if it is a repeat. Just to be out on a sunny backroad of Georgia spinning some miles at a brisk pace is pretty sweet deal.

Training Metrics by: WKO+4 and Strava Premium
Training Application by: PerfPro
Training Power Meter by: Quarq Riken, Quarq Elsa, PowerTap G3
Training Indoor Equipment by: Kickr Gen1, E-Motion Rollers
Bikes: LOOK 585, Felt B10, Cannondale Six13

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.9
Speed (mph): 18.6
Cadence (rpm): 67
Time Moving: 2:12:18
Time Total: 2:14:52
Work (kj): 1182
Normal Power: 160
Average Power: 150
Max Power: 404

VI: 1.07
TSS: 146.1
IF: 0.819

Goal:

Just ride

Ride Description:

Out and Back Spin. Tailwind on the way out and headwind on the way back. 

Just a note in case I look back next year and wonder why my cycling training time was very low this week. Working twelve hour days on a deadline and wife's company Christmas brunch was the reason.  This may continue until the Christmas holiday and vacation time.

Weather:

Temperature Start (F): 38 

Temperature Finish (F): 50

Wind: ENE 7 mph

Sky: Dark and gloomy start, sunnier at the end

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Premier Tactical

Premier Tactical:

I've never posted this type of post of those things that I have never personally used, but I do find Premier Tactical bike very interesting. If the timing were right I believe I would jump on this now that they have a frame purchase option. Although the full set up at $5,500 seems like a sweet deal. I scrolled though the website and the Facebook page looking at their time invested in design and bringing this to market.

I plan to watch how this company and bike develops and look for reviews. I wonder if they would be interested doing the same for a aero-road frame? That's probably what my next purchase will be coming up in the next year or so. 

The website is a little hard to find if you don't know what to search. 

http://www.premierholding.org/products/tactical

https://www.facebook.com/TRIPremierBike/

Update 1/27/2017:

I have ordered a Premier Bike treated Connex chain to use in the new SRAM etap drive train update on my road bike. I like the idea for both how it is treated for lubrication and how it will not promote as much filth on the drive train when compared to standard wet lubrication.

Sosebee Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 61.3
Speed (mph): 16.3
Cadence (rpm): 64
Time Moving: 3:47:34
Time Total: 3:56:27
Work (kj): 1569
Normal Power: 137
Average Power: 116
Max Power: 449
VI: 1.18
TSS: 182.9
IF: 0.704

Goal:

Just ride

Ride Description:

Out and Back solo spin on a cool morning and the blessing of tweaking my lower back while preparing for the ride.

Bumped up the leg warmers to a new pair of Pearl Izumi Elite Thermal. The medium size fit my fairly muscular short legs from top of thighs to ankle (30" inseam) with a good feeling of compression. They did not slip down at all during the ride and are a bit warmer than what I have been using. Although that of older Specialized leg warmers will still serve me well on warmer days. 

The rest of kit was the Castelli Gabba 2 Jacket with sleeves, long sleeve medium weight base layer, Specialized skull cap, Louis Garneau long finger gloves with glove liners, Trek neoprene shoe toe covers. I was happy to keep all this on through most of the ride. Only the last few miles did it warm up and I had to open the jacket zipper a little.

Weather:

Temperature Start (F): 42 (felt more like the mid 30's)

Temperature Finish (F): 52

Wind: Calm

Sky: Heavy clouds

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.9
Speed (mph): 19.2
Cadence (rpm): 69
Time Moving: 2:07:56
Time Total: 2:09:38
Work (kj): 1143
Normal Power: 158
Average Power: 150 
Max Power: 479
VI: 1.06
TSS: 139.1
IF: 0.813

Goal:

Build Endurance / winter base, terrorize squirrels.

Ride Description:

Out and Back Spin just because......

Weather:

Temperature Start (F): 58

Temperature Finish (F): 58

Wind: Breezy

Sky: Overcast

Nutrition Intake During and Immediately After:

Bottle #1 20oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Brewery Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 64
Speed (mph): 16.6
Cadence (rpm): 68
Time Moving: 3:54:04
Time Total: 4:04:47
Work (kj): 1755
Normal Power: 148
Average Power: 128 
Max Power: 369
VI: 1.16
TSS: 214.5
IF: 0.757

Goal:

Winter Base? 

Ride Description:

That was rough in several ways. Once again tough sustained headwind all the way up and at the 30 mile marker I had about enough and turned. I just did not have it in me to keep up the fight like last weekend. My legs felt fatigued from the start and even with the tailwind on the return I wasn't really taking advantage.

Maybe tomorrow will go a little better.

Weather:

Temperature Start (F): 40

Temperature Finish (F): 50

Wind: N 10+mph

Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

Bottle #2 0oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.5
Speed (mph): 18.3
Cadence (rpm): 67
Time Moving: 2:13:20
Time Total: 2:16:39
Work (kj): 1085
Normal Power: 147
Average Power: 136
Max Power: 503
VI: 1.08
TSS: 124
IF: 0.75

Goal:

Build Endurance / TTE / Recreation

Ride Description:

Out and Back Spin. The usual Sunday spin. 

A very cool wind and my selection today was the Castelli Gabba II jacket with the sleeves off, long base layer, bib shorts, leg warmers and toe covers. I thought I would be overdressed, but that wind was cool enough to keep me comfortable. I never felt like I was getting too hot.

Weather:

Temperature Start (F): 51 (a cold feeling 51)

Temperature Finish (F): 51

Wind: NW 11+ mph

Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Windy Solo 80

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80.2
Speed (mph): 17
Cadence (rpm): 69
Time Moving: 4:42:42
Time Total: 4:59:53
Work (kj): 2209
Normal Power: 153
Average Power: 132
Max Power: 488
VI: 1.16
TSS: 280.8
IF: 0.78

Goal:

Build Endurance and recreation

Ride Description:

The first sound I heard when I woke up at four this morning was the wind whipping through the trees. The forecast saying the winds were coming down from the northwest at 17 mph and to me if I were to do my typical route would mean 40 miles of direct headwind. 

I was not deterred. So I put on my Battle Legs and mindset on going for it. As I rolled out from the brewery there were only handful of other cyclists heading out. Bright red LED blinkies on the helmet with dark skies ahead and wind hitting the chest I was ready to tuck and go. For the next 40 miles was a battle with sometimes hitting wattage well above my threshold and barely going 12 mph. It was a hard slog going north.

At the turn point I knew there was going to be a payoff for the effort. Sure enough the ride back was sweet in terms of cruising, but challenging holding the Tri bike in a straight line.

I was short a few miles of having 80 so having to turn back into the headwind to make up a few miles was a bummer, but it was done and the ride was done. Thankfully. 

Yay!! Participation Trophy!!

Weather:

Temperature Start (F): 55

Temperature Finish (F): 58

Wind: NW 17+ mph

Sky: Dark clouds at start and then sunny later

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

Bottle #2 10oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

Bottle #3 0oz. Water

GU gel at mile 24

Clif Bar at mile 40

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 19
Cadence (rpm): 70
Time Moving: 2:08:50
Time Total: 2:10:57
Work (kj): 1168
Normal Power: 162
Average Power: 152
Max Power: 466
VI: 1.07
TSS: 146.8
IF: 0.832

Goal:

Build Endurance / TTE

Ride Description:

Out and Back Spin just for the fun of it. 

Weather:

Temperature Start (F): 55

Temperature Finish (F): 60

Wind: E 5 mph

Sky: Partly Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 15oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sosebee Solo 50

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 50.3
Speed (mph): 16
Cadence (rpm): 67
Time Moving: 3:09:20
Time Total: 3:14:52
Work (kj): 1294
Normal Power: 137
Average Power: 115
Max Power: 344
VI: 1.19
TSS: 152.8
IF: 0.70

Goal:

Build Endurance

Ride Description:

Out and Back Solo Spin. Smoke from the wildfires in northeast Georgia were drifting over into my usual Saturday route area. I could have gone down to the Comet for the day and probably should have. Once the smoke started irritating my throat and eyes I turned and headed back. Stiff gusts of winds also made it tougher at times.

Great to see Gary, Mike and a few others at Sosebee. Hopefully they had a great ride.

Weather:

Temperature Start (F): 50

Temperature Finish (F): 66

Wind: E 10 mph

Sky: Sunny but the wildfire smoke was present in the northern portion.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

Bottle #2 0oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 18
Cadence (rpm): 69
Time Moving: 2:14:55
Time Total: 2:16:14
Work (kj): 1056
Normal Power: 143
Average Power: 131
Max Power: 483
VI: 1.09
TSS: 120.3
IF: 0.735

Goal:

Build Endurance

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 72

Temperature Finish (F): 72

Wind: Calm

Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10