Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile):  40
Speed (mph): 18.3
Cadence (rpm): 69
Time Moving: 2:12:20
Time Total: 2:14:16
Work (kj): 1066
Normal Power: 148
Average Power: 135
Max Power: 441
VI: 1.1
TSS: 119.1
IF: 0.739

Goal:

Build Endurance

Ride Description:

The usual out and back spin. No PBR's or pursuit of such. Just cruising along. It felt much hotter today for some reason.

Weather:

Temperature Start (F): 93

Temperature Finish (F): 93

Wind: Calm

Sky: Sunny

Nutrition Intake During and Immediately After:

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

Bottle #2 0oz. Water

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Orange Beach Cycling

I couldn't have asked for a better week to spend vacation with my wife. The weather, though really hot, was great in terms of wind and cycling. Each day the wind came from the north at no more than 5 mph average. This was a crosswind and made the out and back east to west direction very pleasant. 

I had about 24 miles from our fourth floor condo rental at the Phoenix IV out to the bridge leading into Pensacola making a small loop back on the bike lanes. During the week I had one flat and at a perfect moment if one could call it that. The Michelin Pro4 with latex tube popped about and eight of a mile before ending at the condo and held enough air that allowed me to change the tube inside the condo. Oddly it did not pop from glass or debris. Even though the latex tube had a lot of miles it flatted because I did not clear it from the tire bead in one spot and finally pinched several small holes. 

The bike lanes out and back were pretty clean with just a couple spots of glass, but could easily be seen and avoided in the early morning light. Random walkers and joggers can make it a little challenging at times as some will force you out into car lanes. With early morning traffic I did not have trouble navigating around and certainly appreciated those running/walking toward me that allowed me to stay closer to the edge line since they could view cars from their direction. On Sunday I had to navigate around a lot of cyclists participating in the MS 150 charity ride, but I was glad to see so many out having fun and raising money for a good cause.

Apart from cycling we had a good time trying out a few new places to eat, but still enjoyed our favorite place at the Wharf, Villaggio Grille. If I would have had my way we would have dined there for lunch every day. 

Now it is back to the grind of the work week. Of course training to me is never really a grind. Inside or outside, recreational or intentional training is all good in my opinion. Loves it!!

Random Cycling Pictures

Nothing like a pre-ride ocean view devotional and a couple pop tarts to get the day started

Many MS150 Cyclists on Saturday and Sunday

Helped this cyclist with a small mechanical issue

Bridge going into Pensacola. Route makes a right and goes under the bridge.

Typical view of the bike lane on the Florida side

Strava Daily Links

Saturday - Travel Day

Sunday - Link

Monday - Link

Tuesday - Link

Wednesday - Link

Thursday - Link

Friday - Link

Saturday - Travel Day

Bike Used

 LOOK  585 

Random Pictures

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.4
Speed (mph): 18.6
Cadence (rpm): 72
Time Moving: 2:10:46
Time Total: 2:12:49
Work (kj): 1085
Normal Power: 151
Average Power: 139
Max Power: 438
VI: 1,09
TSS: 123.4
IF: 0.75

Goal:

Build Endurance

Ride Description:

Out and Back Spin. The first part was a little slower navigating around folk and getting stopped at longer lights, but once I got out a bit beyond the walkers I was able to open up the engine a little more only to find out that engine had some fatigue from yesterday. 

Best part of the day came after the ride and stopping at the Vitamin Shoppe to pick up some protein I met Eric P. as he started asking me about the Felt B10. What a super nice guy.  Pleasure to meet Eric. 

Weather:

Temperature Start (F): 89

Temperature Finish (F): 89

Wind: Breezy

Sky: Clear

Nutrition Intake During and Immediately After:

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

Bottle #2 10oz. Water

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

The Usual - Solo 80

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed (mph): 17.5
Cadence (rpm): 71
Time Moving: 4:37:21
Work (kj): 2118
Normal Power: 149
Average Power: 128
Max Power: 404
VI: 1.16
TSS: 251
IF: 0.74

Goal:

Build Endurance

Ride Description:

Out and Back Spin on the usual route. I saw a lot of cyclists going the other way from the BRAM ride (not sure what that means, but I saw their markings). Not much else to say other than it was good to get out and spin a few miles.

Weather:

Temperature Start (F): 69

Temperature Finish (F): 90

Wind: Calm start, SSW 5 mph (a bit of a headwind the last miles)

Sky: Mostly Sunny

Nutrition Intake During and Immediately After:

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

Bottle #2 15oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops

Bottle #3 15oz. Water

GU gel at mile 24

Clif Bar at mile 35

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Labor Day Ride with Mike

Route and Ride Data Links:

Strava - Today's Route

Goal:

Enjoy the ride

Ride Description:

I was grateful to do a short casual paced spin with Mike Q. this morning. I seemed to talk a whole lot more than my usual. Hopefully I did not wear down Mike or hope he was looking for a quiet ride, :-) Anyway it was great to just back it down a little and enjoy a spin around the country side.

Weather:

Temperature Start (F): 70

Temperature Finish (F): 75

Wind: Calm

Sky: Clear

Nutrition Intake During and Immediately After:

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

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Comet Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.6

Speed (mph): 18.5

Cadence (rpm): 72

Time Moving: 2:12:07

Time Total: 2:14:10

Work (kj): 1044

Normal Power: 145

Average Power: 132

Max Power: 434
VI: 1.09
TSS: 113.8
IF: 0.723

Goal:

Build Endurance and ride for fun

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 80

Temperature Finish (F): 85

Wind: E 7 mph

Sky: Partly Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X

Bottle #2 24oz. Water

GU gel at mile

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Brewery Solo 100

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 101
Speed (mph): 16.2 
Cadence (rpm): 69
Time Moving: 6:17:34
Time Total: 6:29:58
Work (kj): 2575
Normal Power: 137
Average Power: 115
Max Power: 368
VI: 1.19
TSS: 290
IF: 0.69

Goal:

Build Endurance and Just Ride

Ride Description:

I struggled in the first miles when one thought to limit at eighty miles and the next thought just go ahead with one hundred. I kept thinking of all days to forget the maltodextrin from my bottles this was not the day. I threw an extra Cliff bar in the rear pocket, which turned out to be enough. Even though the weather was a little cooler I still went through all three bottles by the finish. I wasn't pressing the pace and was just satisfied to put in the time at a lower intensity. Very nice day to get out for some extra miles.

Weather:

Temperature Start (F): 69

Temperature Finish (F): 80

Wind: Calm start, SE 7 mph last miles (headwind)

Sky: Partly Cloudy

Nutrition Intake During and Immediately After:

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

Bottle #2 24oz. Water, BSN Amino X, Trace Mineral Drops

Bottle #3 24oz. Water

GU gel at mile 17

Clif Bar at mile 37

Clif Bar at mile 60

Post Ride: 30 gram protein drink

Gear:

 Felt  B10