Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:14:28
Time Moving: 2:12:51
Distance (mile): 40.9
VI: 1.09
IF: 0.74 
TSS: 123
Work (kj): 963
Average Power: 119
Max Power: 415
Normal Power: 130
Cadence (rpm): 69
Speed Avg (mph): 18.8

Goal:

Build Endurance

Ride Description:

Out and Back Cruise. Nice to be out on the path today. There were slow moments with a lot of families out, which is nice to see. I typically slow down a lot to go around the kids and not terrify the parents. :-)

Weather:

Temperature Start (F): 78
Temperature Finish (F): 82
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BCAA / Amino mix, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Solo 80 Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics: (Garmin dropped the power meter)

Time Total: 4:52:06
Time Moving: 4:47:27
Distance (mile): 80.4
VI: 
IF: 
TSS:
Work (kj):
Average Power:
Max Power: 
Normal Power: 
Cadence (rpm): 68
Speed Avg (mph): 16.7

Goal:

Build Endurance

Ride Description:

The intention of this ride was only to start stretching the miles and saddle time in aero. I pinched a nerve in my upper spine training shoulders on Thursday and have a sharp stabbing pain that radiates up through my neck. I was a little nervous to try the tri bike today with this neck issue. It turned out okay with some light discomfort and at times moments of sharp pain. At some point the Garmin 820 decided to dump the sensors so I lost the power meter at some point. The rest of the ride was recorded using GPS. 

Weather:

Temperature Start (F): 46
Temperature Finish (F): 77
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BCAA / Amino mix, Maltodextrin
Bottle #2 24oz. Water, BCAA / Amino mix, Maltodextrin

GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:10:25
Time Moving: 2:10:18
Distance (mile): 40.9
VI: 1.08
IF: 0.77
TSS: 128
Work (kj): 974
Average Power: 125
Max Power: 441
Normal Power: 135
Cadence (rpm): 71
Speed Avg (mph): 18.8

Goal:

Build Endurance

Ride Description:

It's been an interesting week. First, I was able to drop off the Felt IA16 with Curtis at Cannon Cyclery to refine and upgrade any remaining components with hopes of achieving the best tune possible out of the SRAM etap group. 

I was able to get in a couple of indoor sessions, but on Thursday I was running behind and with only 30 minutes available I thought about trying the FTP Ramp test built into PerfPro. Not really psyched up to do the test and not really prepared in terms of a taper or rest I thought what is the harm. Why not give it a try and see what happens. At 15 minutes I was finally starting to feel the fatigue building. At 20 minutes I thought that was it. At 22 minutes it was all I had in me and had to bail. PerfPro gave me a message of congrats that my FTP had improved by 10 watts. Hmmm? I felt a bit skeptical about using this new number to set my indoor training session. On Saturday I did a 2x20 minute session using the new FTP at 91% and it felt pretty good so maybe it was a good test. 

On Friday I was able to pick up the Felt IA16 from Cannon Cyclery. Curtis went over all the upgrades and refinements that were needed. Some were expected, such as, the chain rings were really old and well worn. Plus, they were not suitable for the newer SRAM groups. The bottom bracket needed changing. I wanted a new chain to be sized correctly with the etap. The front and rear brakes needed adjusting and some other work. The etap group was tuned. Bottom line from my perspective invested a lot the etap group and the TriRig bars and wanted the best, in my opinion, to finish this out and make it something that performs well. Curtis added new 

• SRAM Red Yaw 11 speed 52/36 rings 
• Wheels MFG SRAM ABEC3 BB30 to GXP OutBoard Bottom Bracket
• Brake cables replaced / refined
• Sunrace CSRX1 11-28 cassette
• KMC X11.93 chain cleaned, hot waxed and sized

Today's ride at the Comet was fantastic. The group was very quiet and shifted precisely up and down on the large ring. I was so caught up on going a decent pace that I forgot to drop it to the small ring for a test. Now with the Felt complete and as far as I going to take it with upgrades, I am now ready to focus entirely on training. The bike is as good as I can expect. The fit feels good for this 40 mile ride and now I just need to how I feel on some longer courses. Looking down and not seeing any cables at all and a clean looking BTA bottle mount with no zip ties or Velcro straps is nice as well, but I think this bike felt a bit faster today. Perhaps it is true that one can buy speed. Well one thing is for sure a well tuned drive train that has less wasted energy can take more energy to put towards pushing the bike forward.

Weather:

Temperature Start (F): 65
Temperature Finish (F): 65
Wind: Breezy (some wind resistance at times)
Sky: Partly cloudy 

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BCAA / Amino mix, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear: 

  Felt  IA16 

Sunrace CSRX1 11-20 (a little dirty from going through some puddles)

Felt IA - New Component Test

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:18:19
Time Moving: 2:15:46
Distance (mile): 40.7
VI: 1.11
IF: 0.80
TSS: 149
Work (kj): 929
Average Power: 112
Max Power: 399
Normal Power: 124
Cadence (rpm): 70
Speed Avg (mph): 17.8

Goal:

Build Endurance, Test new components

Ride Description:

This was an opportunity to get out and try out the new upgrades. The main upgrades were the TriRig Alpha One bars and the SRAM etap group. Also upgraded was the brake levers to SRAM TT-990. The result was no cables showing from top side and only two small cables below from the extension clics to the blip box mounted under the Dragonfly.

It took a few miles to adjust to the new bars, but since the fit is close to the original it wasn't long it all felt great and what was super nice was being able to shift gears with a slight touch instead of the stiff mechanical shifters. However, it seems like the etap group could be fine tuned and maybe the chain is due for new wax because there was a lot of noise. I need a few more miles and at least on long ride before I am satisfied that the fit is good. Once I feel that it is I will trim off the excess mono post that is exposed below the bars.

I am a very happy consumer with this upgrade. 

Weather:

Temperature Start (F): 78
Temperature Finish (F): 78
Wind: Breezy
Sky: Partly cloudy

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  IA16 

Saturday BBC Variation Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:13:49
Time Moving: 4:12:30
Distance (mile): 65.8
VI: 1.17
IF: 0.85
TSS: 306
Work (kj): 1,711
Average Power: 112
Max Power: 594
Normal Power: 131
Cadence (rpm): 67
Speed Avg (mph): 15.6

Goal:

Build Endurance

Ride Description:

Well since the Felt IA16 is not quite finished I thought maybe a spin around the BBC Metric loop would be fun. Ugh....I seemed like a really long ride and though there were not too many times I felt like the wind was brutal it did wear on me after a while. I almost went the 48 mile route, but something stupid within me urged me to stay on course for 60 something miles. 

At one point I did a few miles with a small Team in Training group and I saw several small clusters of groups on this course today. Then it was back in the wind solo and legs burning. My condition is about the level of a club "C" group or very recreational level. Hours after the ride and my legs feel cooked. Tomorrow may be an easy cruise at the Comet.

The Felt IA is almost complete and I may take it to a shop to finish fine tuning the etap group. I have it shifting through all gears, but it sure is making a lot of noise. So does my LOOK with etap. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 70
Wind: 8mph+ ESE
Sky: Cloudy at the start to partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
GU gel at mile
Post Ride: 30 gram protein drink

Gear:

 LOOK  585