Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:17:57
Time Moving: 4:17:57
Distance (mile):
VI: 1.28
IF: 0.66
TSS: 190
Work (kj): 1,321
Average Power: 85
Normal Power: 109
Cadence (rpm): 71
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

The data may not speak of great performance, but there are some little things that I felt today that indicates some improvement. I am also starting to get some consistency on my weekday intervals at home. Just some little increases here and there and let this body adapt at the rate it can handle.  I have noticed now that I am in my later 50's that my recovery time is longer. 

Enjoyable ride either way. Great weather even if there was a bit of headwind at times on the way back. 

Weather:

Temperature Start (F): 67
Temperature Finish (F):
Wind: ESE 6mph
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 51

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Endurance Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:40:22
Distance (mile): 61
VI: 1.32
IF: 0.69
TSS: 176
Work (kj): 1,138
Average Power: 86
Normal Power: 114
Cadence (rpm): 73
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin with Mark until he split off around mile 45. 

Weather:

Temperature Start (F): 70
Temperature Finish (F): 77
Wind: Calm
Sky: Heavy clouds (tropical storm moving in)

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water
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: 2:24:18
Distance (mile): 41
VI: 1.14
IF: 0.57
TSS: 79
Work (kj): 715
Average Power: 83
Normal Power: 94
Cadence (rpm): 71
Speed Avg (mph): 17.5

Goal:

Build Endurance

Ride Description:

Out and back and spin. Just the usual on a very warm day. 

Weather:

Temperature Start (F): 84
Temperature Finish (F): 91
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Group Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:49:43
Time Moving: 3:49:43
Distance (mile): 62.3
VI: 1.32
IF: 0.79
TSS: 244
Work (kj): 1,370
Average Power: 99
Normal Power: 131
Cadence (rpm): 60
Speed Avg (mph): 16

Goal:

Just Ride

Ride Description:

Out and back and spin with Mike, Neal, Glenn, Susan and Nancy. I still have low confidence riding with others in this very poor condition. It was great riding with the group to the 30 mile marker when Nancy and Susan decided to turn back and I joined them. My gut instinct was telling me that was about my limit for the day and it might have been a bit more than I needed. 

About 10 miles out Nancy and Susan pulled away from me. The last 10 were painful in several ways. The heat was getting to me and some aches and pains were setting in. At the end I was definitely queasy and needed to sit for a moment. ;

Weather:

Temperature Start (F): 72
Temperature Finish (F): 86

Humidity: 93%
Wind: 4mph NW
Sky: Cloudy to sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile

Gear:

 LOOK  585 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:23:34
Distance (mile): 41
VI: 1.13
IF: 0.59
TSS: 84
Work (kj): 744
Average Power: 86
Normal Power: 98
Cadence (rpm): 70
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

I missed logging in yesterday's ride. I failed to load my bottles so I had to cut Saturday's ride short to 40 miles. I did see and talk with Mike Q. on my way back. 

Today was my typical Sunday 40 mile ride at the Comet. About a notch better than sitting on the trainer, but nice to get out for some mindless spinning with some fresh air and trees.

Weather:

Temperature Start (F): 83
Temperature Finish (F): 83
Wind: Calm
Sky: Cloudy 

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16