Sunday Solo Spin

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:25:45
Time Moving: 2:24:08
Distance (mile): 41.2
VI: 1.12
IF: 0.73
TSS: 130
Work (kj): 1,007
Average Power: 115
Max Power: 589
Normal Power: 129
Cadence Avg (rpm): 71
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Finally a day of sun and 68 degrees (F) in January meant summer kit, but it also brought out a lot of others that have been tired of sitting inside while rained almost daily. Having a lot of people was not that big of a deal to me today because I am so out of shape. At this time I just hope to get back to consistent training and also hope to drop some weight. No carbs on today's ride and probably limited or lowered carbs until I can drop a good bit of weight.

Simply nice to get out on the bike today. 

Weather:

Temperature Start (F): 67
Temperature Finish (F): 65
Wind: Slight breeze
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino Mix
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

2018 Annual Review

2018 turned out to be one of the worst years in cycling in many years and for several reasons. I knew in January of an assigned project that would take most of my focus and as the year progressed so did the amount of time needed to prepare for each deadline. Starting in September I was working six days a week and about 12 hours a day. This can be seen in some of the included charts. One thing I did keep up was strength training and though this blog is about cycling I come from a long competitive background in strength training with 36 years invested. I maintained strength training and consistency through the year. I gained size/weight and strength, which also hurt me big time on the bike especially when it came to climbing any gradient of incline. 

January was my best month of training in 2018 and after this month it all began to trend downward. There were several other factors, such as, weather and in the latter months having to go to the hospital with the father-in-law in critical condition. So for the 2018 Annual Reflection blog post there is not much to say. With the project nearing the final submittal I am hoping to start structured training again. Like last year I am also trying to get over a cold at the moment, but this works out okay because I have to start on the bottom rung. I will drop my sFTP down really low to about 177 as it shows in WKO4 as mFTP. To give an idea where I am my CTL is at 29. 

WOW!!!  
I've got a deep hole to dig out of and about ten pounds to lose. I better get busy.

Charts from WKO4