Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:22:07
Distance (mile): 40
VI: 1.19
IF: 0.48
TSS: 56
Work (kj): 573
Average Power: 67
Normal Power: 80
Cadence (rpm): 66
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 87
Temperature Finish (F): 87
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
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: 4:38:49
Distance (mile): 72.7
VI: 1.44
IF: 0.53
TSS: 131
Work (kj): 1,009
Average Power: 60
Normal Power: 87
Cadence (rpm): 63
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. Really wasn't feeling up to it, but glad I put in the miles.

Weather:

Temperature Start (F):77
Temperature Finish (F):87
Wind: 6 SE
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 12oz. Water
GU gel at mile
GU gel at mile

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: 2:21:00
Distance (mile): 41
VI: 1.19
IF: 0.54
TSS: 69
Work (kj): 634
Average Power: 75
Normal Power: 89
Cadence (rpm): 67
Speed Avg (mph): 18

Distance Entire Workout 41.5

Goal:

Build Endurance

Ride Description:

Out and back and spin. My legs were just too tired so today was just a calm out and back. It was a pleasure to meet Andre and James at the end in the parking lot. They breezed past me on the way out and again on the way back. 

Weather:

Temperature Start (F): 85
Temperature Finish (F): 87
Wind: ENE 7mph
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:24:01
Distance (mile): 70
VI: 1.46
IF: 0.53
TSS: 126
Work (kj): 955
Average Power: 60
Normal Power: 88
Cadence (rpm): 70
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. 

Weather:

Temperature Start (F): 78
Temperature Finish (F): 90
Wind: 4 to 10 mph NW
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 12oz. Water, Aminos, Maltodextrin
GU gel at mile 25
GU gel at mile 45
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: 2:16:30
Time Moving: 2:16:30
Distance (mile): 42
VI: 1.22
IF: 0.55
TSS: 69
Work (kj): 611
Average Power: 75
Normal Power: 91
Cadence (rpm): 68
Speed Avg (mph): 18.5

Goal:

Build Endurance

Ride Description:

Out and back and spin. 

Weather:

Temperature Start (F): 90
Temperature Finish (F): 95
Wind: 5 W
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 15oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile  20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:28:36
Distance (mile): 72
VI: 1.46
IF: 0.58
TSS: 149
Work (kj): 1,047
Average Power: 65
Normal Power: 95
Cadence (rpm): 66
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. Tiago's group went by at about mile 23 and Mark was with them. I did a few miles with Mark until he turned back. Tiago's group passed me again on Folsom. That's about as much excitement as I can write for this one. The rest was just grinding and struggling to build endurance. I am still fading hard in the last 10 miles. 

Weather:

Temperature Start (F):
Temperature Finish (F): 85
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile
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: 2:25:48
Distance (mile): 40.9
VI: 1.23
IF: 0.48
TSS: 57
Work (kj): 568
Average Power: 65
Normal Power: 80
Cadence (rpm): 68
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin.

Weather:

Temperature Start (F): 81
Temperature Finish (F):86
Wind: E 4mph
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
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: 4:29:45
Distance (mile): 72.5
VI: 1.39
IF: 0.57
TSS: 149
Work (kj): 1,102
Average Power: 68
Normal Power: 95
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

My stomach felt a bit upset as I rolled out a little after 7 am this morning from the Bud Plant. At mile 10 I actually thought about bailing out. However, things improved and got in some miles. 

Weather:

Temperature Start (F): 66
Temperature Finish (F): 83
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16