Comet - 2014 Final Spin

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40.6
Avg. Moving Speed (mph): 17.8
Moving Time: 2:16:55
Total Time: 2:20:09
Ride Total TSS and IF: 124 / 0.74

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Winding down the year with another easy spin at the comet. What a blessed year in reflection of things inside and outside of cycling. I am grateful to God.

To all my cycling friends may you log many safe miles in 2015.

Weather:

Temperature Start (F): 43
Temperature Finish (F): 53
Wind: 4 mph NNW
Sky: Partly cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Steak, potato, green beans, skim milk

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data (from WKO+):

Entire workout (149 watts):
Duration: 2:16:55 (2:20:09)
Work: 1221 kJ
TSS: 124.1 (intensity factor 0.739)
Norm Power: 159
VI: 1.07
Distance: 40.592 mi
Min Max Avg Power: 0 429 149 watts
Cadence: 1 142 73 rpm
Speed: 0 24.5 17.8 mph
Pace 2:27 0:00 3:22 min/mi
Altitude: 898 1145 1022 ft
Crank Torque: 0 1767 175 lb-in

Comet - Easy Spin

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40.8
Avg. Moving Speed (mph): 17.9
Moving Time: 2:17:24
Total Time: 2:19:39
Ride Total TSS and IF: 123.7 / 0.736

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Continue the easy spin trend until the new year when I begin to ramp it up.

Weather:

Temperature Start (F): 51
Temperature Finish (F): 53
Wind: 10 mph NNW
Sky: Gloomy gray at start, partly cloudy at finish

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, Larabar
Home | Turkey wrap, skim milk, couple of chocolate mints

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data (from WKO+):

Entire workout (148 watts):
Duration: 2:17:24 (2:19:39)
Work: 1221 kJ
TSS: 123.7 (intensity factor 0.736)
Norm Power: 158
VI: 1.07
Distance: 40.806 mi
Min Max Avg
Power: 0 380 148 watts
Cadence: 1 178 74 rpm
Speed: 0 24.3 17.9 mph
Pace 2:28 0:00 3:22 min/mi
Altitude: 468 1105 887 ft
Crank Torque: 0 1760 173 lb-in

Comet Out and Back

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40.4
Avg. Moving Speed (mph): 18.6
Moving Time: 2:10:42
Total Time: 2:13:26
Ride Total TSS and IF: 137.9 / 0.79

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Not much to say other than a fine December day to get out for an easy spin.

Weather:

Temperature Start (F): 55
Temperature Finish (F): 60
Wind: 4 mph NNE
Sky: Sunny to Thin Clouds

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink 

Bike:

LOOK 585,  Garmin 800, PowerTap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data (from WKO+):

 Entire workout (161 watts):
Duration: 2:10:42 (2:13:26)
Work: 1260 kJ
TSS: 137.9 (intensity factor 0.797)
Norm Power: 171
VI: 1.07
Distance: 40.416 mi
Min Max Avg
Power: 0 547 161 watts
Cadence: 1 163 75 rpm
Speed: 0 25.4 18.6 mph
Pace 2:22 0:00 3:13 min/mi
Crank Torque: 0 1790 186 lb-in
Temperature: 50 59 53.0 Fahrenheit

Comet Out and Back

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 18.5
Moving Time: 2:11:40
Total Time: 2:12:37
Ride Total TSS and IF: 129.5 / 0.77

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

The goal was supposed to be endurance type level, but things kind of picked up toward the end. When I rolled out there was a slight drizzle and the path was mostly barren. My legs were reluctant to warm up and my attitude was cut the miles or time shorter. But it wasn't long before everything warmed up and loosened up a bit. I made it out to the 20 mile marker and saw two guys I typically see at this turn point. I thought on the way back it wouldn't be long before I would see them come around as they usually do pass me on the return.

A few more miles and sure enough the two eased on by, but then kind of just sat at my pace. Both were on Tri bikes and holding just enough that I could not go around them and yet they never pulled away.

At 4 miles out there was an unfortunate sequence at the traffic light where one of the guys was at the back when me and the other guy were rolling to stop for a stop light. The light changed and I hear behind me, "Let's get this over." He came around us and quickly went up in speed. I was able to react fast enough being on a light nimble road bike with a soft sprint up to his wheel. The unfortunate part was his friend was not able to respond as fast and was dropped. For the last several miles he maintained a fairly hot pace. At my turn off I gave him a kudos and a few compliments and a thank you for letting me hang with them for about 15 miles.

That was a little more than I planned to put out for the day, but it was like a shiny bait in the water and I couldn't resist the lure to chase in those last miles. The ride started gray and drizzly, but ended up being lively at the end.

Weather:

Temperature Start (F): 51 (felt much cooler)
Temperature Finish (F): 51
Wind: 6 mph E (it felt calm)
Sky: Dark gray skies, slight drizzle at the start

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | spaghetti with meat sauce, skim milk

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data (from WKO+):

Entire workout (155 watts):
Duration: 2:11:40 (2:12:37)
Work: 1227 kJ
TSS: 129.5 (intensity factor 0.77)
Norm Power: 165
VI: 1.06
Distance: 40.631 mi
Min Max Avg
Power: 0 568 155 watts
Cadence: 3 254 76 rpm
Speed: 0 26 18.5 mph
Pace 2:18 0:00 3:14 min/mi
Altitude: 873 1133 1010 ft
Crank Torque: 0 1725 175 lb-in
 

Quarq ELSA - Install and Initial Test

Quarq ELSA installed and setup this morning

Garmin Edge 800 reading the Quarq ELSA and the Edge 500 reading the PowerTap G3

Quarq ELSA compared with Wahoo Kickr - 15 Minute Segment (click to enlarge)

Quarq ELSA compared with PowerTap G3 on eMotion Rollers - 10 Minute Segment (click to enlarge)

 

Since it rained through the night and with cool temperatures I was more motivated to install and setup a new Quarq ELSA and then give it a quick test. The install would have been fairly quick, but the old bottom bracket had been on for a while so it was a little tough to break both sides loose and then a little more time cleaning up the frame and threads.

Once installed it did not pair up with Garmin 800 because the battery that came with it was dead. Not a problem though since I had several spare CR2032's. It was also time to change the 2032 in the PowerTap hub as well.

The first test was just putting some time on the crank set. I am not sure about this, but I have read several times that a new Quarq needs a few rides before it settles in. So for now this test was just to get it up and running and see how close or far off it is to my other power meters.

In the initial test against the Kickr, the ELSA as about 13 watts lower. The Quarq Cinqo tests about 11 watts lower then the Kickr. In the comparison against the PowerTap G3 it was 4 watts higher.

All of the tests were fairly crude comparisons. The main goal of this morning was just getting the ELSA and GXP bottom bracket installed on the Cannondale.

Quarq Elsa GXP 110 BCD

New addition to my gear and will be fitted on the Cannondale Six13

Purchased from Competitive Cyclist

Comet - Out and Back Easy Pace

Route and Ride Data Links:

STRAVA -  Ride Data

Overall Ride Metrics:

Distance (miles): 40

Avg. Moving Speed (mph): 17.5

Moving Time: 2:21:02

Total Time: 2:24:43 

Ride Total TSS and IF: 108 / 0.68

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Goal was just roll easy and get in some saddle time.

Weather:

Temperature Start (F):51

Temperature Finish (F):48

Wind: 8 mph WNW

Sky: Sunny

Nutrition Intake During and after the Course:

20 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Chicken and leaf salad

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:

Entire workout (134 watts):
Duration: 2:21:02 (2:24:43)
Work: 1134 kJ
TSS: 108.3 (intensity factor 0.68)
Norm Power: 146
VI: 1.09
Distance: 40.872 mi
Min Max Avg
Power: 0 652 134 watts
Cadence: 2 216 74 rpm
Speed: 0 24.9 17.5 mph
Pace 2:24 0:00 3:26 min/mi
Crank Torque: 0 1721 159 lb-in
 

Sosebee Winter Group Ride

 

Route and Ride Data Links:
STRAVA  - Ride Data

Overall Ride Metrics:

Distance (miles): 51

Avg. Moving Speed (mph): 15.8

Moving Time: 3:17:01

Total Time:  3:18:56

Ride Total TSS and IF:

Group:

Peter, Gary, Mike, Ron, Nancy, Susan, Laurie, Derek, me and some others that I don't know their names.

Goal:

Casual winter group ride

Ride Description:

Good number of people joined in today. Not sure of the total head count.

Weather:

Temperature Start (F): 38

Temperature Finish (F): 58

Wind: NNW 8mph

Sky: Sunny

Nutrition Intake During and after the Course:

15oz from Bottle #1 water, BCAA, Glutamine, maltodextrin

Hammer gel @ mile 20

Post Ride | 30 gram protein drink, Larabar

Home | Turkey wrap, skim milk

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:

Entire workout (124 watts):
Duration: 3:17:01 (3:18:56)

Work: 1467 k
TSS: 184.9 (intensity factor 0.751)
Norm Power: 162
VI: 1.3
Distance: 51.38 mi
Grade: 0.0 % (20 ft)
Min Max Avg
Power: 0 662 124 watts
Cadence: 1 208 71 rpm
Speed: 0 31.9 15.8 mph
Pace 1:53 0:00 3:48 min/mi
Altitude: 671 1020 828 ft
Crank Torque: 0 1711 148 lb-in