Silver Comet - SST

Garmin Connect Ride Data

Solo Effort:

Route Description: Flat paved pedestrian path.

Nutrition Intake During the Course: (2)24oz. bottles with water/5grams Glutamine in each/Amino Vital, (1)Cliff Bar, (1)Post Ride 30gram whey protein drink

Weather: Sunny and breezy

Training Goal: Steady State Training

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Physical Condition: A bit tired from Saturday's effort.

Power Data:
Entire workout (163 watts):
Duration: 1:39:12 (1:54:06)
Work: 952 kJ
TSS: 98.7 (intensity factor 0.779)
Norm Power: 179
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 29.524 mi
Min/ Max/ Avg
Power: 0 / 786/ 163 watts
Cadence: 29/ 244 / 73 rpm
Speed: 2.5/ 30.9 max / 18.1 mph avg.
Pace 1:56/ 24:08/ 3:18 min/mi
Hub Torque: 0/ 305 / 60 lb-in
Crank Torque: 0 / 1039/ 194 lb-in

Brewery to Fairmont

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Garmin Connect Ride Data Link

The Ride: I may be crazy, but I genuinely like cycling. Preferably not in the rain, but if others are willing I am as well. Our pace today was very pleasant as a group ride. There was not any pressure of impromptu racing and we stayed grouped together throughout the ride with exception to Rick and Tim turning off at a certain point. I was very happy with the ride and very happy with the training results as indicated from the power data. We did get wet and we did have to push our way through some head winds at times, but the group ride in my opinion was one of the most enjoyable that I have been on in a while. Probably because there was not the pressure of having to sprint to keep up as has been the case on some of the group rides lately.

Group: By Friday evening I was not sure if I or anyone else would be riding. I checked about every weather map I could and emails were sent out with a few saying they would be watching as well. Around 7 this morning I put out an email stating that I would give it a try and a few said they would meet me. We had 9 in our group this morning, which was a pleasant surprise considering the weather, but it really encourages me to be associated with a group of cycling friends that love cycling despite the weather (either that or they despise sitting on the trainer like me - just kidding). Our group consisted of Rick, Nancy, Diane, Don, Alan, Glenn, Tim, Rod and me.

Route Description: Fairly flat route with some short little climbs at times.

Nutrition Intake During and after the Course: (2)24oz. bottles with Hammer Heed/10grams Glutamine and Amino Vital, (2)Cliff Bars, (1)Post Ride 30gram whey protein drink

Weather: Heavy clouds at the start with light sprinkles, rain started at mile 18 and 22, light rain between mile 38 and 42 and then light rain in the last mile. When it wasn't raining we either had head winds or cross winds.

Training Goal: With the weather being questionable today my hope was just to put in a little more time in the saddle that I would have done on the trainer, which would only been about an hour. We did 2 hours and 40 minutes of cycling on the road and I am very pleased even if it less than our usual Saturday longer endurance miles.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.
It took me about an 30 minutes to clean the bike because of riding in the rain, but it was well worth it.

Power Data:
Entire workout (134 watts):
Duration: 2:43:30 (2:54:39)
Work: 1306 kJ
TSS: 155.2 (intensity factor 0.757)
Norm Power: 174
VI: 1.3
Distance: 47.8 mi
Min / Max / Avg
Power: 0 / 524 / 134 watts
Cadence: 23 / 244/ 81 rpm
Speed: 0 / 33.9 / 17.6 mph
Pace 1:46/ 0:00/ 3:24 min/mi
Hub Torque: 0 / 370 / 57 lb-in
Crank Torque: 0 / 1054 / 150 lb-in

2009 BBC - Metric

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Garmin Connect Ride Data

The Ride: 2009 Beautiful Backroads Century held each year to benefit Hickory Log Men's Home and is sponsored by our club, NARC. I got to chip in and help a little early this morning to help setup, but it is Ray Miller, Jo Ann and many others who do so much to get this organized each year and it takes a lot as there are those serving at the sag stops, those driving the sag vehicles, post ride meals, police at some of the intersections and many others who help serve the multitude of riders.

Group: As we rolled out close to 7:30 am to get ahead of the mass start, I counted about 8 guys ahead of me in our group and I knew there were several behind me. I would guess we had about 15 guys and with the faces in this group I knew it was going to be a fast paced ride. Up until mile 39, where I split from the group, we had over a 20 mph average. At times I thought I was going to get dropped like when the group was hammering up the rolling hills or one time where the front guys accelerated quickly at a T-intersection and I was almost dropped off the back. I was very happy just to hold on to this group for that long. When they came by me after the sag stop I tried to get on the back of the group, but my legs were not having it.

Route Description: Fairly flat route with some short little climbs at times.

Nutrition Intake During and after the Course: (2)Hammer gels, (2)24oz. bottles with Hammer Heed/10grams Glutamine , (1/2) 24oz. bottle refill with plain water at the sag stop, (1/2)Cliff Bar, (4)Endurolytes, (1)Post Ride 30gram whey protein drink, pasta and small amount of chicken.

Weather: Heavy clouds at the start, heavy rain between mile 39 and 45, light rain between mile 45 and the finish. High humidity and calm air.

Training Goal: I thought I was just going to go out and ride solo at a moderate pace, but that plan did not happen until the group hit our first sag stop at mile 39. At that point I went ahead alone to finish the remaining miles at a more lower intensity pace. With the heavy down pour of rain it was hard to see and get momentum going. At about mile 45 when the rain eased up I found out that my legs were giving up for the day. The spirit wanted to go, but the body was done. From that point forward I just enjoyed the ride in the rain.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.
It took me about an hour and the use of a air compressor to dry off and clean the bike from riding many miles in the rain. The air compressor worked great using a needle air nozzle getting water out of the chain links, cable housings and other tight areas.

Power Data:
Entire workout (131 watts):
Duration: 3:45:35 (3:51:02)
Work: 1754 kJ
TSS: 201.8 (intensity factor 0.736)
Norm Power: 169
VI: 1.3
Distance: 67.1 mi
Min / Max/ Avg
Power: 0 / 652 / 131 watts
Cadence: 29 / 244/ 84 rpm
Speed: 0 / 36.4 / 18.0 mph
Pace 1:39/ 0:00/ 3:20 min/mi
Hub Torque: 0 / 395 / 55 lb-in
Crank Torque: 0 / 945 / 139 lb-in

First Half:
Duration: 1:54:42 (1:55:02)
Work: 980 kJ
TSS: 126.2 (intensity factor 0.815)
Norm Power: 187
Distance: 38.9 mi
Min/ Max/ Avg
Power: 0 / 652/ 143 watts
Cadence: 29 / 244 / 90 rpm
Speed: 2.7/ 36.4 / 20.5 mph
Pace 1:39/ 21:57/ 2:56 min/mi
Hub Torque: 0/ 395/ 51 lb-in
Crank Torque: 0 / 945 / 143 lb-in

Second Half:
Duration: 1:49:27 (1:53:37)
Work: 773 kJ
TSS: 68.1 (intensity factor 0.613)
Norm Power: 141
Distance: 28.0 mi
Min/ Max/ Avg
Power: 0 / 418 / 119 watts
Cadence: 30/ 244/ 79 rpm
Speed: 2.3/ 30.3 / 15.5 mph
Pace 1:59/ 26:06/ 3:53 min/mi
Hub Torque: 0/ 392 / 59 lb-in
Crank Torque: 0/ 729/ 136 lb-in

Silver Comet - Out and Back

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Garmin Connect Ride Data

Solo Effort: For the majority of the ride it was a solo effort. There were a few miles that I mixed in with 3 other guys, but their pace pulled me out of my training zone so I went back to a solo effort. My goal was 60 minutes out at a steady state, take a short rest and then 60 minute effort back at a steady state. Pedestrian traffic and road crossings disturbed some of the momentum, but for the most part it is a good place at times for mindless cycling and to sit in a zone.

Route Description: Flat paved pedestrian path.

Nutrition Intake During the Course: (1)Accelerade gel, (2)24oz. bottles with Hammer Heed/5grams Glutamine in each, (1)Fruit Bar, (1)Post Ride 30gram whey protein drink

Weather: Overcast and sparse light rain

Training Goal: Steady State Training

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Physical Condition: A bit tired from Saturday's effort.

Power Data:
Entire workout (163 watts):
Duration: 2:03:35 (2:08:45)
Work: 1194 kJ
TSS: 123.6 (intensity factor 0.78)
Norm Power: 179
VI: 1.1
Distance: 37.994 mi
Min/ Max / Avg
Power: 0 / 626 / 163 watts
Cadence: 29/ 222/ 72 rpm
Speed: 2.2/ 27.8/ 18.7 mph
Pace 2:10/ 26:4/9 3:13 min/mi
Hub Torque: 0 / 320/ 58 lb-in
Crank Torque: 0/ 949/ 199 lb-in

First Hour:
Duration: 1:00:30 (1:00:33)
Work: 624 kJ
TSS: 69 (intensity factor 0.829)
Norm Power: 191
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.9 mi
Min/ Max/ Avg
Power: 0/ 626/ 173 watts
Cadence: 30/ 222/ 75 rpm
Speed: 3.7/ 27.8/ 18.8 mph
Pace 2:10/ 16:06/ 3:11 min/mi
Hub Torque: 0/ 296/ 62 lb-in
Crank Torque: 0/ 949/ 204 lb-in

Second Hour:
Duration: 1:00:10 (1:01:40)
Work: 558 kJ
TSS: 52 (intensity factor 0.726)
Norm Power: 167
VI: 1.06
Distance: 18.5 mi
Min/ Max / Avg
Power: 0 / 499 / 157 watts
Cadence: 29/ 198 / 69 rpm
Speed: 2.2 / 25.3/ 18.8 mph
Pace 2:22/ 26:49/ 3:11 min/mi
Hub Torque: 0 / 320 / 56 lb-in
Crank Torque: 0 / 581/ 197 lb-in

Back to Taylorsville

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Garmin Connect Ride Data

Group: This was a NARC club ride. I would guess about 20 in the group. The first half of the ride was a lot of sprinting the hills. It was chaotic at times and the group was stretched out at times. At the store stop I took a brief break and started on my own ahead of the group. My intentions were to stay at a steady pace if possible and not continue in the hammering sessions. I would like to think I would have done better than my May effort as noted in this blog entry, but I did about the same considering I did more solo effort today than in May. Still a really good ride even if my time in the group was only half of the ride. Riding solo was also pleasant.

Route Description: Big rollers with a few flat sections. This route is a tough route for me to finish with a high speed average and not dig too deep of a training hole.

Nutrition Intake During the Course: (1)Accelerade gel, (2)24oz. bottles with Hammer Heed/10grams Glutamine in each, (1)Cliff Bar, (1)Post Ride 30gram whey protein drink, 4 Endurolytes pre ride.

Weather: Foggy mild temperatures at the start and then sunny later into the 80's.

Training Goal: Not to get caught up in group antics as much and try to keep a steady pace. My hope was to be around 0.7 IF for an endurance ride and I ended with 0.73 IF.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Physical Condition: Both knees felt tender on the climbs and there were slight discomfort on the outer quadriceps of both legs, heart rate felt a little high in the first warm up miles, but then settled down later. A little tired from training all week, but generally I felt pretty good on this ride.

Power Data:
Entire workout (133 watts):
Duration: 3:28:46 (3:37:18)
Work: 1654 kJ
TSS: 186.7 (intensity factor 0.734)
Norm Power: 169
VI: 1.27
Distance: 56.93 miles
Min/ Max/ Avg
Power: 0/ 741/ 133 watts
Cadence: 30/ 236/ 77 rpm
Speed: 2.4/ 41.3/ 16.4 mph
Pace 1:27/ 25:25/ 3:39 min/mi
Hub Torque: 0/ 368/ 65 lb-in
Crank Torque: 0/ 909/ 154 lb-in

Labor Day - Easy Spin

Garmin Ride Data

Group: Me, Edgar, Ron and Shari on their tandem bike and Peter and Margaret on their tandem bike.

Route Description: Flat route with a few rollers

Nutrition Intake During the Course: (1)Accelerade gels, (2)24oz. bottles with Hammer Heed/5grams Glutamine /Amino Vital BCAA's, (1)Cliff Bar, (1)Post Ride 30gram whey protein drink

Weather: Incredible day, mild temperatures, breezy

Training Goal: Easy ride, however the power data states a higher IF that I would have expected. Edgar and I kept a steady but harder pace in the last miles. Overall the ride was very pleasant and I never felt as if I was struggling.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter

Power Data:
Entire workout (122 watts):
Duration: 2:16:45 (2:34:41)
Work: 989 kJ
TSS: 112.6 (intensity factor 0.708)
Norm Power: 163
VI: 1.33
Distance: 36.726 mi
Min / Max/ Avg
Power: 0 / 593 / 122 watts
Cadence: 29/ 236/ 75 rpm
Speed: 2.3/ 36/ 16.3 mph
Pace 1:40/ 26:06/ 3:40 min/mi
Hub Torque: 0/ 313/ 53 lb-in
Crank Torque: 0 / 812 / 151 lb-in

Riding In South Central Kentucky

Garmin Connect Ride Data

Group: John Branstetter visiting from Alabama(created the route); John Thompson visiting from Lexington, Kentucky and me visiting from Georgia

Route Description: large rollers, short steep climbs and a couple flat sections.

Nutrition Intake During the Course: (1)Hammer gel, (2)24oz. bottles with Hammer Heed

Weather: Beautiful day in Kentucky - 60's at the start and 80's at the finish. Low humidity and slightly breezy air

Training Goal: My intention was to get in some easy cycling miles while visiting in Kentucky ranging because I am at the end of a training period and I need some rest before starting another training period. However an introduction through Facebook friend, Susan Branstetter, asked if her husband John could ride with me while they were visiting Kentucky. John and Susan were coming up from Alabama to visit their family and Cindi and I were coming up from Georgia to visit family. John arranged a pretty challenging route with some fairly steep short hills. Even though my intentions went from an easy ride to a rather challenging ride it was very enjoyable. Both my brother-in-law, John Thompson and John Branstetter were very impressive on the climbs and descents. I kept at a more cautious pace with a lot of patches loose gravel, but the roads were very fun even at a cautious pace. Even though I was in bad need of rest I would not have missed this blessed day for anything. I send out my appreciation to both John Branstetter and John Thompson for a great day out in the hills of Kentucky.

Bike and Gear Used: Cannondale six13, Garmin 705, Powertap Power Meter

Power Data: (will upload the complete data later)
Time 2:55:45
Distance 41:94
Max Watts 745
Avg Watts126
Max Speed 38 mph
Avg Speed 14 mph