Easy Spin - Knee Rehab

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:56:52
Distance (mile): 31.4
VI: 1.09
IF: 0.77
TSS: 114
Work (kj): 811
Average Power: 116
Normal Power: 126
Cadence (rpm): 63
Speed Avg (mph): 16

Goal:

Rehab and test knee

Ride Description:

Out and back and spin at an easy level just to test the knee.

Weather:

Temperature Start (F): 55
Temperature Finish (F): 55
Wind: Breezy
Sky: Heavy clouds

Nutrition Intake During and Immediately After:

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Recovery

Route and Ride Data Links:

Strava - Today's Route

Goal:

Build Endurance

Ride Description:

Out and back and spin recovery after a 50 mile ride on Saturday ride with Mike Q. 

Weather:

Temperature Start (F): 41
Temperature Finish (F): 44
Wind: 10 mph NNW
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 5:03:50
Distance (mile): 80.2
VI: 1.47
IF: 0.63
TSS: 203
Work (kj): 1,284
Average Power: 70
Normal Power: 104
Cadence (rpm): 64
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin.

Weather:

Temperature Start (F): 53
Temperature Finish (F): 77
Wind: 5mph S
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water, Aminos, Maltodextrin
GU gel at mile 24
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: 4:45:05
Distance (mile): 75
VI: 1.52
IF: 0.61
TSS: 177
Work (kj): 1,124
Average Power: 66
Normal Power: 100
Cadence (rpm): 63
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin from Sosebee Bike Park because the BBC (Beautiful Backroads Century) was this morning and it starts from the Budweiser Plant. 

Weather:

Temperature Start (F): 61
Temperature Finish (F): 80
Wind: E 3mph
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water, Aminos, Maltodextrin
GU gel at mile 24
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Rainy Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Data Series Range h:m:s

Duration Entire Workout 3:13:28

Data Series Range mi

Distance Entire Workout 51.8

Data Series Range

VI Entire Workout 1.48

IF Entire Workout 0.62

Data Series Range TSS

TSS Entire Workout 124

Data Series Range kJ

Work Entire Workout 797

Data Series Range W

Avg Power Entire Workout 69

NP Entire Workout 102

Data Series Range rpm

Avg RPM Entire Workout 63

Data Series Range mi/h

Avg Speed Entire Workout 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. First blog post in a while, but I have been training and riding consistently. I was just happy to get ouit today with a high chance of rain. I did get wet in a very light rain for about 10 miles. Still a pretty decent ride. 

Weather:

Temperature Start (F): 70
Temperature Finish (F): 70
Wind: 7 E
Sky: Heavy clouds with a bit of light rain

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: 2:22:02
Distance (mile): 41
VI: 1.19
IF: 0.51
TSS: 62
Work (kj): 606
Average Power: 71
Normal Power: 84
Cadence (rpm): 67
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin. 

Weather:

Temperature Start (F): 80
Temperature Finish (F): 80
Wind: Calm
Sky: Clouds with a moment of rain

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: 3:33:02
Distance (mile): 55
VI: 1.56
IF: 0.53
TSS: 99
Work (kj): 713
Average Power: 56
Normal Power: 87
Cadence (rpm): 64
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. Not a great pace, but not too bad considering I was not planning on riding today. Very high humidity made it more challenging.

Weather:

Temperature Start (F):
Temperature Finish (F):
Wind: Calm 100% humidity
Sky: Heavy clouds

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:22:55
Distance (mile): 41
VI: 1.25
IF: 0.57
TSS: 78
Work (kj): 646
Average Power: 75
Normal Power: 94
Cadence (rpm): 69
Speed Avg (mph): 18

Goal:

Build Endurance

Ride Description:

Out and back and spin

Also the highlight of my ride today was sharing a few miles with former NFL Stevie Baggs and sharing is not really the truth. He was moving at a brisk pace and I barely hung on and only a few times he looked back and slowed down to let me catch up. When he put the power down on the pedals it was like a Porsche 911 GT3 pulling away from a Toyota Corolla. Good fun and a great guy. I enjoyed a brief talk with Stevie at the end. 

Weather:

Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Calm
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