Silver Comet - Out and Back

(Click to enlarge image)

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