Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:26:02
Distance (mile): 41.2
VI: 1.17
IF: 0.54
TSS: 71
Work (kj): 667
Average Power: 76
Normal Power: 89
Cadence (rpm): 69
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

My legs were absolutely cooked from yesterday. Today was more about increasing my weekly training load and that will be my goal from this point forward. 

Weather:

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

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Saturday Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:41:24
Distance (mile): 62.3
VI: 1.29
IF: 0.72
TSS: 195
Work (kj): 1,233
Average Power: 93
Normal Power: 119
Cadence (rpm): 71
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin. I started off from the brewery in heavy fog and heavy enough to feel like a fine mist. Fortunately it cleared off fairly quickly. A couple of times a group came by with Mark in the group. After turning back on my route I see Mark coming toward me. The ride back was trying to keep up with him or he was patiently pacing behind me as I struggled. 

I have a long way to dig out of this hole, but I am encouraged the last couple of days from indoor training. I just need to stay consistent and be patient.

Weather:

Temperature Start (F): 58
Temperature Finish (F): 71
Wind: 5mph N
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile 24
GU gel at mile 42

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: 2:20:35
Time Moving: 2:20:35
Distance (mile): 40.5
VI: 1.13
IF: 0.67
TSS: 105
Work (kj): 822
Average Power: 98
Normal Power: 110
Cadence (rpm): 70
Speed Avg (mph):  17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 59
Temperature Finish (F): 62
Wind: 7mph NNW
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

BBC31 Loop

Route and Ride Data Links:

Strava - Today's Route

Ride Description:

Starting my drive up to the brewery it was lightly raining with the forecast to clear up by the time I would get to the Budweiser Plant. The other part was hold cold it felt despite the temperatures listed. I felt more like in the high 30's than in the 40's. About an hour into it the sun popped out briefly and it warmed up enough to take off the lightweight wind jacket. 

There were very few at the Bud Plant or at Sosebee Cycling Park. I suppose it probably seemed like a better day to stay in and yet I am glad I at least got in a few miles. 

Weather:

Temperature Start (F): 44
Temperature Finish (F): 55
Wind: Calm
Sky: Mostly cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:07:36
Distance (mile): 50.3
VI: 1.32
IF: 0.69
TSS: 151
Work (kj): 973
Average Power: 86
Normal Power: 114
Cadence (rpm): 70
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin at a casual pace because that's all my legs had in them. I have a really long way to go in terms of regaining fitness. 

Weather:

Temperature Start (F): 50
Temperature Finish (F): 65
Wind: SSE 4 mph
Sky: Heavy clouds for most of the ride and sunny at the very end.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
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: 1:53:57
Distance (mile): 31.7
VI: 1.17
IF: 0.62
TSS: 72
Work (kj): 595
Average Power: 87
Normal Power: 102
Cadence (rpm): 67
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

I did not post up yesterday's late group ride. We started at noon and by the time I got home it was too late for me to post the ride. I had a great but strenuous day riding with Mike, Glenn and David. The route was hilly for me and it took a lot out of me.

Today I went to the Comet for a flat path and easy spin. Both days were nice in terms of temperature and sun with a bit of a breeze on both days.

Weather:

Temperature Start (F): 55
Temperature Finish (F): 55
Wind: 6mph SE
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
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: 1:24:08
Distance (mile): 22
VI: 1.17
IF: 0.92
TSS: 118
Work (kj): 654
Average Power: 130
Normal Power: 151
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Short spin starting from Sosebee Bike Park and using the BBC 31.

Weather:

Temperature Start (F): 43
Temperature Finish (F): 45
Wind: A stiff sustained 8 mph N wind
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Saturday Chilly Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:03:34
Distance (mile): 30.9
VI: 1.19
IF: 0.83
TSS: 142
Work (kj): 850
Average Power: 30.9
Normal Power: 137
Cadence (rpm): 61
Speed Avg (mph): 15

Goal:

Build Endurance

Ride Description:

Short spin around the BBC 31. I was nice to see Mike and Neal and ride a couple miles with them. They were planning on 50 miles and asked me to join in, but I only brought enough water to go 30 miles and had no food. It would have been about 60 miles for me since they were parked at Sosebee Bike Park

Weather:

Temperature Start (F): 36
Temperature Finish (F): 42
Wind: Calm
Sky: Heavy cloud cover

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585