Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:10:33
Time Moving: 2:09:54
Distance (mile): 41.1
VI: 1.07
IF: 0.76
TSS: 128
Work (kj): 1,007
Average Power: 129
Max Power: 512
Normal Power: 138
Cadence (rpm): 69
Speed Avg (mph): 18.9

Goal:

Build Endurance

Ride Description:

Out and Back Spin. Felt pretty good today considering yesterday's ride was pretty fatiguing. 

Weather:

Temperature Start (F): 86
Temperature Finish (F): 86
Wind: Calm
Sky: 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 Mostly Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:53:39
Time Moving: 4:51:05
Distance (mile): 80.1
VI: 1.22
IF: 0.71
TSS: 252
Work (kj): 1,858
Average Power: 106
Max Power: 425 
Normal Power: 129
Cadence (rpm): 69
Speed Avg (mph): 16.5

Goal:

Build Endurance

Ride Description:

Very nice weather at the start and even as the temperature went up because the humidity was low. It took better than 10 miles for my knees and legs to warm up. About 26 miles out I caught up with 3 guys on tri bikes and rolled with them for several miles and then we split. Nice guys and great riding with them. Back to a solo ride for the remaining 48 miles and endurance level type steady pace.

Weather:

Temperature Start (F): 67
Temperature Finish (F): 86
Wind: Breezy at times
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
Bottle #2 12oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
Bottle #3 6oz. Water
GU gel at mile 24
GU gel at mile 55

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: 2:16:54
Time Moving: 2:15:45
Distance (mile): 42.1
VI: 1.08
IF: 0.72
TSS: 118
Work (kj): 980
Average Power: 119
Max Power: 347
Normal Power: 129
Cadence (rpm): 67
Speed Avg (mph): 18.5

Goal:

Build Endurance

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 88
Temperature Finish (F): 88
Wind: 7 WSW
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Sunday Cruise

Riding with Jack for a few miles

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:26:18
Time Moving: 2:23:40
Distance (mile): 41.7
VI: 1.16
IF: 0.70
TSS: 120
Work (kj): 952
Average Power: 108
Max Power: 457
Normal Power: 126
Cadence (rpm): 68
Speed Avg (mph): 17

Goal:

Easy Spin

Ride Description:

Started solo and found Jack a few miles out. He joined me out to the 20 mile marker and back a few miles before turning off. We were both content to keep a fairly easy pace. 

Just after there was a guy tempting me to race with him. I gave him an example or two what could happen until I decided it was not a good thing to keep digging myself a deeper hole and let him come around and go on. This weekend there was just too much fatigue in these legs. Staying disciplined with the days of training ahead are more important that racing with some dude on a multi-use path.

Weather:

Temperature Start (F): 88
Temperature Finish (F): 88
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 20oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:29:28
Time Moving: 4:28:47
Distance (mile): 73.0
VI: 1.19
IF: 0.68
TSS: 211
Work (kj): 1,669
Average Power: 103
Max Power: 417
Normal Power: 123
Cadence (rpm): 69
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Started this ride with perceived fatigue from this week's interval training, which went very well. It is the indoor training that I consider to be more important in returning to the previous fitness level. These longer outdoor rides are intended to help bank more endurance. Therefore, when the longish Saturday ride rolls around I am already sort of worn out. 

But this is the beauty of this arrangement. Endurance pace is a low watt effort. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): 90
Wind: SW
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
Bottle #2 15oz. Water, Amino mix, Maltodextrin, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile 24
GU gel at mile 60

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Easy Spin

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:26:10
Time Moving: 1:22:52
Distance (mile): 22.5
VI: 1.18
IF: 0.62
TSS: 55
Work (kj): 485
Average Power: 94
Max Power: 396
Normal Power: 110
Cadence (rpm): 67

Goal:

Active Recovery

Ride Description:

Started in a light rain that tapered off after a few miles. I saw Jack at the 4 mile marker and rode with him at an easy pace out to the 11 mile marker where he went on a loop back to his house and I headed back. 

Weather:

Temperature Start (F): 86
Temperature Finish (F): 86
Wind: Calm
Sky: Cloudy with light rain at the start.

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, Amino, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Endurance Pace

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:55:15
Time Moving: 4:49:29
Distance (mile): 80.6
VI: 1.19
IF: 0.74
TSS: 272
Work (kj): 1,951
Average Power: 110
Max Power: 820
Normal Power: 131
Cadence (rpm): 70
Speed Avg (mph): 16.7

Goal:

Build Endurance

Ride Description:

Some challenging moments and some good moments. The challenging part was the amount of sweat pouring off my helmet and hitting the Garmin display, which it then started changing screens to the settings. With the amount of sweat on the screen it took a long time to get to a point where I could lock the display. This has been the most frustrating issue with the Garmin Edge 820. I posted videos on this post showing how easy water will switch screens and even settings. Dripping water or sweat will hit buttons and switch settings faster than a finger. Fooling with the Garmin cost me quite a bit of time. Good thing it was just a training ride.

The good moments was noticing that I was holding higher watts for extended periods and it felt better than a few weeks ago. That seems promising. Another point was finally taking a downhill with a S-bend at the bottom while in aero. I used to take these curves in aero on my old Felt B-10 with no problem. This new IA surges forward coming off that short hill and picks up speed. Each time I would lose nerve and come out of aero to take this section. Today I stayed down and the bike tracked like it was on rails. I did cross the double yellow line for a moment. Fortunately no oncoming car, but now hopefully I can build confidence and keep the bike in lane as well. It was exciting to take that step of faith. On a road bike this is super fun to blast through, but down in aero it certainly tests my nerve.

Weather:

Temperature Start (F): 73 (98% humidity)
Temperature Finish (F): 84
Wind: Calm
Sky: Cloudy (Rain between 44 to 46 miles)

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino, Maltodextrin, Trace Mineral Drops
Bottle #2 20oz. Water, Amino, Maltodextrin, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile 24
GU gel at mile 55

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

July 4th Easy Spin

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:16:14
Time Moving: 2:14:52
Distance (mile): 40.5
VI: 1.12
IF: 0.76
TSS: 133
Work (kj): 987
Average Power: 121
Max Power: 454
Normal Power: 136
Cadence (rpm): 69
Speed Avg (mph): 18

Goal:

Recreational ride on a holiday

Ride Description:

Out and Back Easy Spin

Weather:

Temperature Start (F): 83
Temperature Finish (F): 83
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos
GU gel at mile 25
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16