Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.7
Speed (mph): 18.6
Cadence (rpm): 73
Time Moving: 2:11:36
Time Total: 2:13:46
Work (kj): 1072
Normal Power: 149
Average Power: 136
Max Power: 512
VI: 1.09
TSS: 119.7
IF: 0.743

Goal:

Build Endurance

Ride Description:

Out and Back Spin in Georgia heat. 

Weather:

Temperature Start (F): 91

Temperature Finish (F): 91

Wind: E 9 mph

Sky: Partly cloudy

Nutrition Intake During and Immediately After:

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

Bottle #2 6oz. Water

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sosebee Solo

Early Start

Post and Caps at Sosebee Bike Park

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 62
Speed (mph): 17.4
Cadence (rpm): 72
Time Moving: 3:34:41
Time Total: 3:37:29
Work (kj): 1630
Normal Power: 149
Average Power: 127
Max Power: 417
VI: 1.17
TSS: 196.2
IF: 0.745

Goal:

Just Ride

Ride Description:

The usual route but just a little shorter than normal. I needed to get back home early so I could rent a plate compactor and finish the paver patio project. Hopefully I will finish soon and be able to get back to longer routes. 

Weather:

Temperature Start (F): 74

Temperature Finish (F): 82

Wind: Calm

Sky: Partly Cloudy

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 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

A year later and I am getting close to the finish of this project.

Wet Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 31
Speed (mph): 17.5
Cadence (rpm): 70
Time Moving: 1:46:52
Time Total: 1:46:52
Work (kj): 777
Normal Power: 137
Average Power: 121
Max Power: 470
VI: 1.13
TSS: 83
IF: 0.685

Goal:

Just ride

Ride Description:

Out and Back Spin with limited time and played it a little safe on the wet pavement. Part of the delay was watching over a guy that took a nasty spill as I was about to start. He had a mechanical issue and lost control. On the fall his shoulder clipped the edge of curb. It seemed as if it may have been bad as he could not lift his arm. Me and another guy spent about 15 minutes helping him up and talking to him to see if he could get home and just talking to him as he seemed a little out of it. There was not much we could do otherwise.

Weather:

Temperature Start (F): 86

Temperature Finish (F): 88

Wind: Calm

Sky: Heavy dark clouds, heavy rain for a few miles

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

XLAB Upgrades

Upgrade from regular Gorilla carbon cages to Gorilla XT carbon cages for a little stronger grip on the bottles. The regular cages have served me well for several years, but I have lost a few bottles lately for some reason. The XT cages have twice the grip strength and no problems on today's wet ride.

Sosebee Short Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40

Speed (mph): 17

Cadence (rpm): 69

Time Moving: 2:22:51

Time Total: 2:23:24

Work (kj): 1112

Normal Power: 154

Average Power: 130

Max Power: 536
VI: 1.19
TSS: 140.3
IF: 0.772

Goal:

Just Ride

Ride Description:

Very humid and nothing in my legs. Sure glad I wasn't doing my typical 80 mile route.

Weather:

Temperature Start (F): 77

Temperature Finish (F): 82

Wind: Calm

Sky: Cloudy

Nutrition Intake During and Immediately After:

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

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Be Seen Be Safe

With the summer's heat I have been trying to get my rides started near the break of dawn when it is light enough that a light is not needed for visibility, but it is dark enough that cars might not be able to see. My go to lights have been Cygolite Hotshot and I still really like the head and tail light combination. I will keep those in my bag for backups. 

These lights are bright, light weight, USB rechargeable and have a variety of mounting possibilities. I am using one of the mounts for the front on the aerobar and the clip the tail light to the plastic web on the helmet. I only use one of the ankle band on my left leg and will remove it once it is bright enough and put in my rear jersey pocket. I would leave it on but I don't like the pressure on my ankle. Then there is the Road ID in case something catastrophic happens, which I hope no one ever needs to reference, but it is there just in case. The Road ID cap I just purchased for leisure wear and like the Cool Max material.

What I am using now are:

MetroFlash Ignita (USB Rechargeable) - Amazon
MetroFlash Nocturna (USB Rechargeable) - Amazon

3M Reflective Arm/Ankle Band - Amazon
Road ID Slim Wrist ID - Road ID

Brewery Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 65

Speed (mph):

Cadence (rpm):

Time Moving: 3:59:56

Time Total: 4:03:24

Work (kj): 1654

Normal Power: 140

Average Power: 116

Max Power: 412
VI: 1.21
TSS: 193
IF: 0.7

Goal:

Build Endurance

Ride Description:

Out and Back Spin on my typical Saturday route. I got to see Mike and Gary going out as I was heading back and then saw some of the larger old NARC group a few miles later. It is always great to see everyone still out riding some miles. 

I was going to ride with Mike and Gary today, but I wasn't really feeling that great this morning so I thought it best to just cruise my pace and cut my miles a little today. I am glad I did.

Weather:

Temperature Start (F): 77

Temperature Finish (F): 86

Wind: S 8+ mph (headwind on the return)

Sky: Heavy clouds at the start to partly cloudy at the finish

Nutrition Intake During and Immediately After:

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

Bottle #2 5oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

GU gel at mile 22

Post Ride: 30 gram protein drink

Gear:

 Felt  B10