Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.5
Speed (mph): 19.9
Cadence (rpm): 70
Time Moving: 2:03:09
Time Total: 2:06:23
Work (kj): 1147
Normal Power: 167
Average Power: 155
Max Power: 509
VI: 1.08
TSS: 157.4
IF: 0.879

Goal:

Build Endurance

Ride Description:

Out and Back Spin. One of my best days this year. Things seem to be coming back into the groove. Base aerobic condition seems to be getting better. Still work to be done.

Weather:

Temperature Start (F): 75
Temperature Finish (F): 75
Wind: SSW 11 mph
Sky: Dark clouds at the start, partly cloudy 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 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.7
Speed (mph): 19.6
Cadence (rpm): 70
Time Moving: 2:04:35
Time Total: 2:07:08
Work (kj): 1126
Normal Power: 162
Average Power: 151
Max Power: 633
VI: 1.07
TSS: 148.9
IF: 0.85

Goal:

Build Endurance

Ride Description:

Out and Back Spin. Looks or feels like fitness is starting to come back.

Weather:

Temperature Start (F): 58

Temperature Finish (F): 62

Wind: Breezy

Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Extend BCAA, Maltodextrin

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sosebee Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 39
Speed (mph): 17.5
Cadence (rpm): 67
Time Moving: 2:14:31
Time Total: 2:16:30
Work (kj): 1166
Normal Power: 164
Average Power: 145
Max Power: 641
VI: 1.13
TSS: 166
IF: 0.866

Goal:

Build Endurance

Ride Description:

Following a rainy morning I was able to get out for a few miles. Great to see Mike Q. just as he was about to roll out for a few miles. 

Weather:

Temperature Start (F): 57
Temperature Finish (F): 65
Wind: 10 to 16 mph NW
Sky: Cloudy to Partly Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Extend BCAA, Maltodextrin

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Link to Chain Waxing Post

The two photos were taken following a wet and messy ride. I am impressed with the waxed chain for cleanliness. If this had been traditional wet oil lube this drive train would already be a blackened mess that you would dread touching. The paper towel shows a small amount of grit picked up during the ride, but I had to really press down and run the chain for several minutes just to get this amount. when I touched it with my finger before wiping with the towel there was nothing visible unlike what would have happened with a dirty oily chain. 

Entire Workout Shifts
      559                  

Entire Workout
Time in Chain Ring
Chain Ring h:m:s
52                2:14:02


Entire Workout
Time in Gear
Gear h:m:s
-- 0:02:28
52x11 0:11:12
52x12 0:13:14
52x13 0:07:47
52x14 0:14:47
52x16 0:16:46
52x18 0:17:50
52x20 0:20:28
52x22 0:12:51
52x25 0:07:24
52x28 0:05:23
52x32 0:06:20

WKO4 Shifting Gears

When I first purchased WKO 4 I was skeptical to how much the program would be useful for a non-competitive cyclist or endurance athlete. But the development team and a number of contributors in the WKO 4 community continue to add interesting charts to this program.

I don't have much time on the SRAM etap group. The image above was from my first test ride so I spent a time going through the shifting on purpose rather than ride for training or shifting in my normal manner. It will be interesting to take a look at this chart once in a while. 

Nice job to all of those contributing to WKO 4 

Brewery Solo 100

From Strava Premium

Yeah my fitness (FTP) is down from a respiratory illness back in late December and through January, but it is on an upward trend. Anyway on my long rides I typically hit a little bit in each training intensity level along the course. In this ride I fought headwinds for most of the 50 miles going north and that drove up time in the upper levels. I try to keep the bulk of my time at Level 2, but I don't just ride easy all the time on these longer routes. 

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 100
Speed (mph): 17
Cadence (rpm): 70
Time Moving: 5:56:35
Time Total: 6:09:45
Work (kj): 2755
Normal Power: 150
Average Power: 131
Max Power: 379
VI: 1.15
TSS: 358.8
IF: 0.789

Goal:

Build Endurance

Ride Description:

Out and Back Spin with a cold headwind going up and a tailwind coming back. Even though I was feeling the fatigue later in the ride my legs felt pretty good and were content holding speed. The tailwind helped as well.

Weather:

Temperature Start (F): 39

Temperature Finish (F): 49

Wind: N 6 mph

Sky: Partly cloudy, darker clouds later and a brief amount of rain

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Trend BCCA, Maltodextrin (finished near mile 70)

Bottle #2 15oz. Water, Trend BCCA, Maltodextrin

Bottle #3 0oz. Water

GU gel at mile 24

Clif Bar at mile 60

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): 40.5
Speed (mph): 19.2
Cadence (rpm): 70
Time Moving: 2:07:06
Time Total: 2:09:29
Work (kj): 1107
Normal Power: 158
Average Power: 146
Max Power: 431
VI: 1.08
TSS: 136.9
IF: 0.81

Goal:

Build Endurance

Ride Description:

Out and Back Spin with a bit of zest. Fairly good day.

Weather:

Temperature Start (F): 65

Temperature Finish (F): 65

Wind: S 7 mph

Sky: Cloudy

Nutrition Intake During and Immediately After:

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

GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sosebee Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 62.9
Speed (mph): 16.0
Cadence (rpm): 64
Time Moving: 3:56:55
Time Total: 4:12:22
Work (kj): 1726
Normal Power: 142
Average Power: 123
Max Power: 492
VI: 1.16
TSS: 204.5
IF: 0.728

Goal:

Just spin some miles and try to get more time with the etap shifters. 

Ride Description:

Out and Back Spin with a cold start. Sometimes it happens when the legs and the soul just don't want or cannot seem to push the pace and today was that day. 

I saw my friend, Gary on his way out and while I was heading back. Great to see you briefly Gary. I hope you had a great ride.

Weather:

Temperature Start (F):

Temperature Finish (F):

Wind:

Sky:

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Extend Perform BCAA, Maltodextrin

GU gel at mile 40

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

First time using this BCAA product. I give it a try and mixed in the bottles with maltodextrin it is pretty good tasting. I usually stick with BSN Amino X, but I will give this a try for at least this container. Cost was about the same as BSN. There are no notes on the container of it being safe for tested athletes.