Saturday Solo OAB

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:24:21
Time Moving: 4:23:10
Distance (mile): 70.8
VI: 1.17
IF: 0.83
TSS: 310
Work (kj): 1,757
Average Power: 111
Max Power: 484
Normal Power: 129
Cadence (rpm): 70
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and Back on my usual route. Still way off on fitness, but I am seeing some positive change on the data and how I am feeling overall. On the way back was almost all sustained headwind with the intensity picking up as time went. I felt like I endured well pushing against it and it was a good mental test with legs burning at times. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 70
Wind: 10 SSW
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 50

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

TriRig Alpha One

 

Ordered a few weeks ago and arrived yesterday. I have the SRAM etap aero group along with a few other new components waiting and now the key component the Alpha One bar that will hopefully be installed soon. 

I have an idea of how I want to get the bike set up and by this I mean the ultimate goal is to have a clean appearance. At the moment the mechanical group and original build has a mess of excess cables that are more than abundant in length. Following an example of a S-Works Shiv on Slowtwitch (Link1 and Link2) for location of the blip box below the Dragonfly bottle mount. Thanks for the helpful instructions and pictures. I believe I prefer the blip box to be located here rather than hiding it away in the Calpac storage area.

I am already seeing some attributes that I like over the Felt aero bars that came on the bike:

• Stable base for the arm cups. I had a lot of trouble with the stock bars in the first ten rides or so with the cups rotating while in a ride. They were torqued to spec and yet they would slip even going a little tighter, greasing the bolts as suggested and using carbon friction paste. They finally stopped moving. With the Alpha One, the cups are mounted to a stable base that cannot move. 
• The bars can be adjusted and fine tuned a little better for fit and position. 
• There will be less mess and very minimal cables exposed.
• There is a solid base to mount a BTA and in my case the Speedfil Z4. Previously I was using a Xlab carbon plate with velcro straps as the base. To me this and the exposed cables were driving me nuts. This Alpha One setup will look fairly clean even though I am mounting the blip box below the BTA. I could have tucked the blip box away in the Calpac but to be honest I like where it is mounted (for now).

Pre-Assembly/Installation Fit Checks

Dragonfly - Top Side (etap blip box connected with S.S. M4x16 Button Head)

Dragonfly - Bottom Side

Dragonfly - Top Side (Speedfil Z4 connected with S.S. M5x12 Button Head)

Dragonfly - Side View

Dragonfly - Top Side

Dragonfly - Bottom Side

Hopefully in the near future I can post up pictures of what I think will be my final upgrade to the 2018 Felt IA16.

My 2018 Felt IA16 blog post keeps changing. Once I get the drive train and bars updated that should be about it. I may need to tweak a few things and hopefully the Speedfil Z4 BTA cage that I have will fit and function well. 

Also getting additional tools along the way is fun. Not like I needed these things, but.....
More stuff coming as well :-)

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:24:24
Time Moving: 2:22:54
Distance (mile): 40.8
VI: 1.12
IF: 0.75
TSS: 136
Work (kj): 901
Average Power: 104
Max Power: 441
Normal Power: 116
Cadence (rpm): 71
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and Back Spin at the Comet. Great weather and a bit fatigued from yesterday, but what a great day wearing a summer kit and cruising along.

Weather:

Temperature Start (F): 74
Temperature Finish (F): 74
Wind: Breezy
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Brewery Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:48:03
Time Moving: 3:47:02
Distance (mile): 60
VI: 1.24
IF: 0.79
TSS: 240
Work (kj): 1,358
Average Power: 99
Max Power: 494
Normal Power: 123
Cadence (rpm): 70
Speed Avg (mph): 15.8

Goal:

Build Endurance

Ride Description:

Nice to get out and start building some endurance again. I think I can now start training on a schedule now that my project is nearing completion. 

Weather:

Temperature Start (F): 40
Temperature Finish (F): 65
Wind: N 5 mph
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BCAA/Aminos, Maltodextrin
GU gel at mile 24
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Partly Spirited

Super Strong Ellen - Hard to hold her wheel

Not sure who she is but she had plenty of fitness. Notice the flat pedals, sneakers and hoodie. 25+mph sustained as if it was nothing. 

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:14:57
Time Moving: 2:13:58
Distance (mile): 40.3
VI: 1.13
IF: 0.86
TSS: 168
Work (kj): 954
Average Power: 118
Max Power: 494
Normal Power: 133
Cadence (rpm): 71
Speed Avg (mph): 18

Goal:

Just ride

Ride Description:

You never know how things will turn out on the Comet and today was one of those days. But it was also a great day in weather and meeting new friendly cyclists. I was solo riding out to the 20 mile marker and my turn point when I saw a large group and lot of women with the distinctly orange kits of female Sorella Cycling Club. 

Rolling past the group early into the return I did not think much about it and just went to a sustainable and somewhat comfortable pace. Not too long after a couple of cyclists from that group rolled by me at a brisk pace so I got on the back and tried to hold on. A few minutes later another woman wearing a hoodie, sneakers and flat pedals on her older Bianchi road bike was with us. By this point I was considering giving up and go back to my easier pace, but I felt compelled to see if I could hold on. This pace sometimes sustained for longer distances in the mid 20's. I was off the back a few times and once far enough back I was sure they were gone, but caught them stopped at a light. 

At the 4 mile marker is when I got to talk to Ellen. My impression about her cycling fitness was already at its peak trying to keep up with her and the guy leading the pace. Chatting with Ellen I thought, "Super Sweet, Super Strong Ellen." She has a very good personality to go with all that cycling power. I did not get to talk with the guy or the woman in the red hoodie, but was glad to meet an exceptional cyclist in Ellen. 

Weather:

Temperature Start (F): 61
Temperature Finish (F): 67
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:57:51
Time Moving: 1:55:35
Distance (mile): 32.0
VI: 1.11
IF: 0.82
TSS: 132
Work (kj): 806
Average Power: 114
Max Power: 498
Normal Power: 127
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Just Ride

Ride Description:

As I have moaned and groaned on previous blog posts I am still working long hours and still not able to get in cycling training. I have continued with strength training, which is my primary training. I went into work for a few hours, which was a benefit to let the air temperature rise up to what felt like a really chilly 50 degree (F). Suited up in a summer kit, leg and arm warmers and the light Sportful ultra light vest I was content to leave it all on during the ride.

It was great to dust off the LOOK road bike and go for this short out and back ride. Certainly I was feeling the lack of fitness and struggling on even the slightest inclines. Oh well...shrugs...I am hoping after this next submittal I can return to near normal work hours and start training again.

Weather:

Temperature Start (F): 50 (felt like 40 at best)
Temperature Finish (F): 50
Wind: 10 NW
Sky: Heavy clouds

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Brewery Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:28:30
Time Moving: 3:26:28
Distance (mile): 53.2
VI: 1.21
IF: 0.79
TSS: 218
Work (kj): 1,256
Average Power: 100
Max Power: 461
Normal Power: 122
Cadence (rpm): 72
Speed Avg (mph): 15.4

Goal:

Build Endurance

Ride Description:

Slow and steady and really out of shape. I keep hoping that my workload will ease up so I can get into the training groove or at least consistency. 

Great to see Gary, Mike, Glenn and Kit at the finish of their rides.

Weather:

Temperature Start (F): 50
Temperature Finish (F): 55
Wind: 5mph NW
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BCAA / Amino Mix, Maltodextrin
Bottle #2 15oz. Water, BCAA / Amino Mix, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16