Garmin Connect Data Link
Garmin Ride Summary:
Distance: 37.24 mi
Elevation Gain: 831 ft
Moving Time: 02:02:13
Avg Speed: 18.2 mph
Max Speed: 25.7 mph
Group: just me (for a few miles I rode side by side with a guy but no drafting)
Training Goal: 2 x 60 minute intervals, try to hold level 4 as long as possible.
The Ride: A bit saddle sore and thought I was too fatigued from yesterday to make a good run, but I have learned from many years of training as a competitive lifter that even though you may feel down before the training event you can sometimes still have a better than expected performance. Today was one of those days and the pedal stroke and bike just seemed to glide with ease. On the way back I rode a few miles side by side with a guy that looked to be a strong triathlete and we held pace and my power level was constant. Good to ride with someone who can hold constant power and I suppose those are the good traits for triathletes and time trialers. The cooler weather really helped me keep my power level higher as well. The times of head winds did not seem to impact me very much.
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (1) GU gel (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly Cloudy, winds at 10 mph.
Bike: LOOK 585
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 122.72
Level Minutes TSS
1 0.55 0.09
2 0.69 0.52
3 39.75 41.30
4 80.72 110.28
5 0.00 0.00
6 0.00 0.00
7 1.01 2.86
Power Data:
Interval 1:
Duration: 1:00:20 (1:00:49)
Work: 587 kJ
TSS: 81.6 (intensity factor 0.913)
Norm Power: 173
VI: 1.06
Distance: 18.263 mi
Min Max Avg
Power: 0 544 164 watts
Speed: 0 25.3 18.2 mph
Pace 2:22 0:00 3:18 min/mi
Hub Torque: 0 288 60 lb-in
Crank Torque: 0 927 181 lb-in
Interval 2:
Duration: 1:00:54
Work: 527 kJ
TSS: 69.4 (intensity factor 0.83)
Norm Power: 158
VI: 1.08
Distance: 18.528 mi
Min Max Avg
Power: 0 536 146 watts
Speed: 0 25.9 18.3 mph
Pace 2:19 0:00 3:17 min/mi
Hub Torque: 0 334 53 lb-in
Crank Torque: 0 840 156 lb-in
Sunday, August 29, 2010
Saturday, August 28, 2010
Redbud Variation - 67 Miles
Garmin Connect Ride Data Link
Garmin Ride Summary:
Distance: 66.1 mi
Elevation Gain: 2,930 ft
Moving Time: 03:58:47
Avg Speed: 16.5 mph
Max Speed: 36.3 mph
Group: Too big and too many to list all the names
The Ride: It was a big group rolling out at eight this morning. The was feeling a bit better and a lot of excitement as usual when someone gets a new bike. This time it was Mike Quick, who had his new Trek Madone out for his longest test ride to date. There were a lot of fast folk in this group and it did not take too many miles before the pace started increasing. We also had 3 guys from the Outspokin shop riding with us and were pushing the pace early on. My goal was just to keep in my zone as best possible or drop out if necessary to keep it level. However, I did stay with the group until mile 27 and the store stop.
From there I left the store a little earlier in solo mode to try to get my time in level more consistent. I met Alan and Paul heading the opposite direction and stopped to talk with them for a few minutes. I had an invitation from Alan to join them and probably should have taken that offer. Maybe next time.
Mike Quick stopped to show Paul and Alan his new bike, but the group dropped him as they passed by. Mike dropped back to ride with me as we had no idea where the group might have gone. They were not on the gps route that I had loaded, but we lucked out and found them a number of miles later waiting and looking for Mike. Again I dropped off the back of the group to ride my own pace and noticed Bill was off the back as well so I finished the remaining miles riding with Bill. No doubt that all my training efforts this past week played a role in my effort today. I came to the ride fatigued.
And I suppose those moments in L7 listed below were on hills trying to hang with the group early on and those burned matches probably cost me later in the ride. At the time of writing this entry I am wiped out and can only hope that I can recover some this evening and do well on my training ride tomorrow.
I am really tired. Please pardon the lack of creativity and sloppy grammar of this entry.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine (1) 24 oz. bottle of water with Hammer Perpetuem, (1) Cliff bar (2) Accel gels (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly cloudy, 88 (feels like 97 according the Weather Channel), humidity 65%, winds NW 6 mph
Bike: Look 585
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 239.99
Level Minutes TSS
1 4.33 0.85
2 98.55 59.66
3 96.33 108.61
4 32.40 35.58
5 0.00 0.00
6 1.18 2.51
7 7.20 24.57
Power Data:
Entire workout (110 watts):
Duration: 4:01:56 (4:18:10)
Work: 1586 kJ
TSS: 231.7 (intensity factor 0.766)
Norm Power: 146
VI: 1.32
Distance: 66.431 mi
Min Max Avg
Power: 0 598 110 watts
Cadence: 29 215 84 rpm
Speed: 0 36.8 16.5 mph
Pace 1:38 0:00 3:39 min/mi
Hub Torque: 0 353 50 lb-in
Crank Torque: 0 691 116 lb-in
Garmin Ride Summary:
Distance: 66.1 mi
Elevation Gain: 2,930 ft
Moving Time: 03:58:47
Avg Speed: 16.5 mph
Max Speed: 36.3 mph
Group: Too big and too many to list all the names
The Ride: It was a big group rolling out at eight this morning. The was feeling a bit better and a lot of excitement as usual when someone gets a new bike. This time it was Mike Quick, who had his new Trek Madone out for his longest test ride to date. There were a lot of fast folk in this group and it did not take too many miles before the pace started increasing. We also had 3 guys from the Outspokin shop riding with us and were pushing the pace early on. My goal was just to keep in my zone as best possible or drop out if necessary to keep it level. However, I did stay with the group until mile 27 and the store stop.
From there I left the store a little earlier in solo mode to try to get my time in level more consistent. I met Alan and Paul heading the opposite direction and stopped to talk with them for a few minutes. I had an invitation from Alan to join them and probably should have taken that offer. Maybe next time.
Mike Quick stopped to show Paul and Alan his new bike, but the group dropped him as they passed by. Mike dropped back to ride with me as we had no idea where the group might have gone. They were not on the gps route that I had loaded, but we lucked out and found them a number of miles later waiting and looking for Mike. Again I dropped off the back of the group to ride my own pace and noticed Bill was off the back as well so I finished the remaining miles riding with Bill. No doubt that all my training efforts this past week played a role in my effort today. I came to the ride fatigued.
And I suppose those moments in L7 listed below were on hills trying to hang with the group early on and those burned matches probably cost me later in the ride. At the time of writing this entry I am wiped out and can only hope that I can recover some this evening and do well on my training ride tomorrow.
I am really tired. Please pardon the lack of creativity and sloppy grammar of this entry.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine (1) 24 oz. bottle of water with Hammer Perpetuem, (1) Cliff bar (2) Accel gels (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly cloudy, 88 (feels like 97 according the Weather Channel), humidity 65%, winds NW 6 mph
Bike: Look 585
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 239.99
Level Minutes TSS
1 4.33 0.85
2 98.55 59.66
3 96.33 108.61
4 32.40 35.58
5 0.00 0.00
6 1.18 2.51
7 7.20 24.57
Power Data:
Entire workout (110 watts):
Duration: 4:01:56 (4:18:10)
Work: 1586 kJ
TSS: 231.7 (intensity factor 0.766)
Norm Power: 146
VI: 1.32
Distance: 66.431 mi
Min Max Avg
Power: 0 598 110 watts
Cadence: 29 215 84 rpm
Speed: 0 36.8 16.5 mph
Pace 1:38 0:00 3:39 min/mi
Hub Torque: 0 353 50 lb-in
Crank Torque: 0 691 116 lb-in
Sunday, August 22, 2010
Comet - Out and Back
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 34.89 mi
Elevation Gain: 636 ft
Moving Time: 02:04:26
Avg Speed: 16.7 mph
Max Speed: 25.5 mph
Group: just me
The Ride: My usual out and back effort on Sunday following church service with two 60 minute intervals. Today was a really tough effort and I knew it would be. I tried to stay with a frisky group yesterday because some of them kept enticing me to stay with them, but I was already fatigued from training all week. I was well up into the high 300 to 400 watt range on just about every hill. Way above what I was supposed to be doing so it really cost me today. I was simply too fatigued to keep in my zones and could just barely hold it at level 3 of Coogan's zones.
I enjoyed my "birthday ride" with the gang. I will discount this ride today and get back to the program from this point forward. Next weekend I will stay in my zones and not come out of them so that Sunday I can try to train between L3 and L4. Hopefully :-)
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (1) GU gel (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly Cloudy, 92 (feels like 99 according the Weather Channel), humidity 50%, winds NW at 10 mph.
Bike: Cannondale six13
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 125
Level Minutes TSS
1 2.67 0.68
2 44.14 28.14
3 77.20 82.11
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 0.86 1.90
Power Data:
Interval 1:
Duration: 1:00:57 (1:01:36)
Work: 508 kJ
TSS: 63.1 (intensity factor 0.801)
Norm Power: 152
VI: 1.08
Distance: 17.33 mi
Min Max Avg
Power: 0 563 141 watts
Cadence: 32 183 85 rpm
Speed: 0 23.4 17.0 mph
Pace 2:34 0:00 3:32 min/mi
Hub Torque: 0 306 55 lb-in
Crank Torque: 0 711 147 lb-in
Interval 2:
Duration: 1:03:55 (1:05:25)
Work: 417 kJ
TSS: 45.7 (intensity factor 0.667)
Norm Power: 127
VI: 1.15
Distance: 17.477 mi
Min Max Avg
Power: 0 474 111 watts
Cadence: 30 244 81 rpm
Speed: 0 27.2 16.3 mph
Pace 2:13 0:00 3:41 min/mi
Hub Torque: 0 275 45 lb-in
Crank Torque: 0 689 121 lb-in
Garmin Ride Summary:
Distance: 34.89 mi
Elevation Gain: 636 ft
Moving Time: 02:04:26
Avg Speed: 16.7 mph
Max Speed: 25.5 mph
Group: just me
The Ride: My usual out and back effort on Sunday following church service with two 60 minute intervals. Today was a really tough effort and I knew it would be. I tried to stay with a frisky group yesterday because some of them kept enticing me to stay with them, but I was already fatigued from training all week. I was well up into the high 300 to 400 watt range on just about every hill. Way above what I was supposed to be doing so it really cost me today. I was simply too fatigued to keep in my zones and could just barely hold it at level 3 of Coogan's zones.
I enjoyed my "birthday ride" with the gang. I will discount this ride today and get back to the program from this point forward. Next weekend I will stay in my zones and not come out of them so that Sunday I can try to train between L3 and L4. Hopefully :-)
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (1) GU gel (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly Cloudy, 92 (feels like 99 according the Weather Channel), humidity 50%, winds NW at 10 mph.
Bike: Cannondale six13
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 125
Level Minutes TSS
1 2.67 0.68
2 44.14 28.14
3 77.20 82.11
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 0.86 1.90
Power Data:
Interval 1:
Duration: 1:00:57 (1:01:36)
Work: 508 kJ
TSS: 63.1 (intensity factor 0.801)
Norm Power: 152
VI: 1.08
Distance: 17.33 mi
Min Max Avg
Power: 0 563 141 watts
Cadence: 32 183 85 rpm
Speed: 0 23.4 17.0 mph
Pace 2:34 0:00 3:32 min/mi
Hub Torque: 0 306 55 lb-in
Crank Torque: 0 711 147 lb-in
Interval 2:
Duration: 1:03:55 (1:05:25)
Work: 417 kJ
TSS: 45.7 (intensity factor 0.667)
Norm Power: 127
VI: 1.15
Distance: 17.477 mi
Min Max Avg
Power: 0 474 111 watts
Cadence: 30 244 81 rpm
Speed: 0 27.2 16.3 mph
Pace 2:13 0:00 3:41 min/mi
Hub Torque: 0 275 45 lb-in
Crank Torque: 0 689 121 lb-in
Saturday, August 21, 2010
Birthday Ride for Me!
Garmin Connect Ride Data Link
Garmin Ride Summary:
Distance: 60.7 mi
Elevation Gain: 2,996 ft
Moving Time: 03:38:30
Avg Speed: 16.6 mph
Max Speed: 34.9 mph
Group: Diane, Nancy, Jamie, Derek, Doug, Peter, Gary, Tom, John and me.
What a great group that I am privileged to ride with and today I felt blessed that they all came out and patiently waited for at turns and rode a slower pace for the most part. Diane brought some yummy brownies for the gang to enjoy at the end of the ride, Jamie gave me some great cookies and Gary gave me a tricked out water bottle that holds both fluids and gels. Thanks to all of you for such a great day out on the bike.
The Ride: We did the DPR-61 (Derek's Prime Route) as part of my birthday selection. My legs were pretty tired from a good week of riding, but I tried my best to hang with the group as long as I could. I broke from my new structure just for today because its my birthday and I wanted to hang with the group as long as I could. However, around mile 35 in an area of rolling hills I began to struggle and like the last time on this route I dropped off the group. Looking at my data I broke most of the new structure rules and burned a lot of matches, but that is okay for this ride. I have plenty of time to get back to the program.
It was a great day out with the gang. I always enjoy their company during the miles of cycling.
Great Time Riding!!
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) 24 oz. bottle of water with Hammer Perpetuem, (1) Cliff bar (1) Gu gel (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly cloudy, 88 (feels like 97 according the Weather Channel), humidity 65%, winds NW 6 mph
Bike: Cannondale six13
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 218.82
Level Minutes TSS
1 4.72 1.85
2 90.01 53.18
3 89.31 104.43
4 22.09 21.78
5 5.31 11.58
6 2.86 10.64
7 4.51 13.46
Power Data:
Entire workout (105 watts):
Duration: 3:42:17 (3:58:21)
Work: 1377 kJ
TSS: 216.5 (intensity factor 0.776)
Norm Power: 147
VI: 1.41
Distance: 60.839 mi
Min Max Avg
Power: 0 530 105 watts
Cadence: 30 236 84 rpm
Speed: 0 35.1 16.4 mph
Pace 1:43 0:00 3:40 min/mi
Hub Torque: 0 350 53 lb-in
Crank Torque: 0 615 111 lb-in
Garmin Ride Summary:
Distance: 60.7 mi
Elevation Gain: 2,996 ft
Moving Time: 03:38:30
Avg Speed: 16.6 mph
Max Speed: 34.9 mph
Group: Diane, Nancy, Jamie, Derek, Doug, Peter, Gary, Tom, John and me.
What a great group that I am privileged to ride with and today I felt blessed that they all came out and patiently waited for at turns and rode a slower pace for the most part. Diane brought some yummy brownies for the gang to enjoy at the end of the ride, Jamie gave me some great cookies and Gary gave me a tricked out water bottle that holds both fluids and gels. Thanks to all of you for such a great day out on the bike.
The Ride: We did the DPR-61 (Derek's Prime Route) as part of my birthday selection. My legs were pretty tired from a good week of riding, but I tried my best to hang with the group as long as I could. I broke from my new structure just for today because its my birthday and I wanted to hang with the group as long as I could. However, around mile 35 in an area of rolling hills I began to struggle and like the last time on this route I dropped off the group. Looking at my data I broke most of the new structure rules and burned a lot of matches, but that is okay for this ride. I have plenty of time to get back to the program.
It was a great day out with the gang. I always enjoy their company during the miles of cycling.
Great Time Riding!!
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) 24 oz. bottle of water with Hammer Perpetuem, (1) Cliff bar (1) Gu gel (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly cloudy, 88 (feels like 97 according the Weather Channel), humidity 65%, winds NW 6 mph
Bike: Cannondale six13
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 218.82
Level Minutes TSS
1 4.72 1.85
2 90.01 53.18
3 89.31 104.43
4 22.09 21.78
5 5.31 11.58
6 2.86 10.64
7 4.51 13.46
Power Data:
Entire workout (105 watts):
Duration: 3:42:17 (3:58:21)
Work: 1377 kJ
TSS: 216.5 (intensity factor 0.776)
Norm Power: 147
VI: 1.41
Distance: 60.839 mi
Min Max Avg
Power: 0 530 105 watts
Cadence: 30 236 84 rpm
Speed: 0 35.1 16.4 mph
Pace 1:43 0:00 3:40 min/mi
Hub Torque: 0 350 53 lb-in
Crank Torque: 0 615 111 lb-in
Sunday, August 15, 2010
Comet - Out and Back
Garmin Connect Ride Data:
Garmin Ride Summary:
Distance: 37.65 mi
Elevation Gain: 832 ft
Moving Time: 02:07:48
Avg Speed: 17.6 mph
Max Speed: 24.7 mph
Group: just me
The Ride: My usual out and back effort on Sunday following church service with two 60 minute intervals. Nothing big to note for today other than everything felt good. My legs were a little sore from yesterday's 60 mile ride, but they seemed okay with getting to L3 for most of the 2 hour out and back effort. I struggle in a few places and lost some momentum because of traffic so I was a little slower than last Sunday. Strange though because I felt better today. Data keeps me honest.
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (1) Cliff Bar shot blocks (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly Cloudy, 90 (feels like 94 according the Weather Channel), humidity 50%, winds ENE at 6 mph.
Bike: Cannondale six13
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 128
Level Minutes TSS
1 1.18 0.30
2 7.14 5.36
3 105.84 114.00
4 13.31 18.64
5 0.00 0.00
6 0.00 0.00
7 0.90 1.32
Power Data:
Interval 1:
Duration: 1:00:02 (1:00:33)
Work: 548 kJ
TSS: 72.2 (intensity factor 0.861)
Norm Power: 164
VI: 1.06
Distance: 17.689 mi
Min Max Avg
Power: 0 466 154 watts
Cadence: 29 174 82 rpm
Speed: 0 24 17.6 mph
Pace 2:30 0:00 3:24 min/mi
Hub Torque: 0 296 59 lb-in
Crank Torque: 0 800 166 lb-in
Interval 2:
Duration: 1:02:22 (1:04:13)
Work: 502 kJ
TSS: 60.2 (intensity factor 0.775)
Norm Power: 147
VI: 1.08
Distance: 18.563 mi
Min Max Avg
Power: 0 505 136 watts
Cadence: 30 183 82 rpm
Speed: 0 24 17.8 mph
Pace 2:30 0:00 3:22 min/mi
Hub Torque: 0 276 51 lb-in
Crank Torque: 0 566 146 lb-in
Garmin Ride Summary:
Distance: 37.65 mi
Elevation Gain: 832 ft
Moving Time: 02:07:48
Avg Speed: 17.6 mph
Max Speed: 24.7 mph
Group: just me
The Ride: My usual out and back effort on Sunday following church service with two 60 minute intervals. Nothing big to note for today other than everything felt good. My legs were a little sore from yesterday's 60 mile ride, but they seemed okay with getting to L3 for most of the 2 hour out and back effort. I struggle in a few places and lost some momentum because of traffic so I was a little slower than last Sunday. Strange though because I felt better today. Data keeps me honest.
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (1) Cliff Bar shot blocks (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly Cloudy, 90 (feels like 94 according the Weather Channel), humidity 50%, winds ENE at 6 mph.
Bike: Cannondale six13
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 128
Level Minutes TSS
1 1.18 0.30
2 7.14 5.36
3 105.84 114.00
4 13.31 18.64
5 0.00 0.00
6 0.00 0.00
7 0.90 1.32
Power Data:
Interval 1:
Duration: 1:00:02 (1:00:33)
Work: 548 kJ
TSS: 72.2 (intensity factor 0.861)
Norm Power: 164
VI: 1.06
Distance: 17.689 mi
Min Max Avg
Power: 0 466 154 watts
Cadence: 29 174 82 rpm
Speed: 0 24 17.6 mph
Pace 2:30 0:00 3:24 min/mi
Hub Torque: 0 296 59 lb-in
Crank Torque: 0 800 166 lb-in
Interval 2:
Duration: 1:02:22 (1:04:13)
Work: 502 kJ
TSS: 60.2 (intensity factor 0.775)
Norm Power: 147
VI: 1.08
Distance: 18.563 mi
Min Max Avg
Power: 0 505 136 watts
Cadence: 30 183 82 rpm
Speed: 0 24 17.8 mph
Pace 2:30 0:00 3:22 min/mi
Hub Torque: 0 276 51 lb-in
Crank Torque: 0 566 146 lb-in
Saturday, August 14, 2010
Red Bud - 60 Miles
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 59 mi
Elevation Gain: 2,438 ft
Moving Time: 03:32:36
Avg Speed: 16.7 mph
Max Speed: 33.6 mph
Group: Diane & Mike R., Alan, Gary, Mike Q., Derek, Bill, Ron, Steve (two friends of Steve) and me.
Happy Anniversary to Diane and Mike and both shared part of their special day riding with us.
The Ride: Rain was forecast today at 50%, but it did not prevent the group listed from showing up to ride. We used a variation of the typical Redbud route just in case of storms so that we could use a shortcut to get back if lightning was involved. Thankfully, the group that did the 60 mile option did not feel a drop through the duration of the course. Gary, Mike and Derek went from the store stop to do the full route, which was supposed to be 70 miles, but they may have ended with more since we missed a turn earlier and we all tacked a few extra miles.
This week was the same as I dropped from the 60 mile group about mile ~45 or at least they were out of my view by that point. Like weeks past, my goal was to keep the effort within certain zones as much as possible. I still had a few hills that had me going above my threshold, but not too bad..At mile 50 my legs felt fatigued from the intervals this past week so I was content to sit in level 3 until the parking lot.
However, I burned some matches on Cass Pine Log Road when I caught up with a small group of guys. One of the guys had dropped his buddies so as I passed each one I asked if they wanted to catch him. Each said yes so I told them to get on my wheel and I began the pursuit. The guy ahead was looking back and not slowing down, but also not surging. I looked back and the guys were struggling to hold my pace. I pushed ahead and caught the lead guy, but managed to drop his buddies in the process. Oh well we gave it a try, but I mismanaged pulling his buddies up or they were just too tired to hang. Once I got on his wheel he surged, but I was too burnt to surge with him on the last couple miles.
Overall the ride just seemed like a typical day out with friends and I am getting more comfortable dropping off the back of the group and riding solo. I sure hope this training method works and I plan to stay dedicated to this plan until next spring and maybe from now on if it works out well.
Gary, Mike and Derek finished with 74 miles, a few minutes of rain and picked up a few cyclists on the way back into the brewery. Gary says they all riding strong. I believe it. I have seen them push the pace lately.
Nutrition Intake During and after the Course: (2) 24 oz. bottle of water with Hammer Heed, (1) Cliff bar (1) gel (1) 20 gram Whey protein post ride recovery drink (4) Endurolytes pre-ride
The Weather: Very cloudy, 87 (feels like 87 according the Weather Channel), humidity 71%, winds ENE 9 mph
Bike: Cannondale six13 (rain bike)
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 211.43
Total Ride TSS: 207.21
Level Minutes TSS
1 6.55 2.10
2 88.41 56.96
3 110.65 134.06
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 5.82 14.09
Power Data:
Entire workout (110 watts):
Duration: 3:32:53 (3:45:00)
Work: 1400 kJ
TSS: 207.8 (intensity factor 0.77)
Norm Power: 146
VI: 1.33
Distance: 59.12 mi
Min Max Avg
Power: 0 548 110 watts
Cadence: 30 236 83 rpm
Speed: 0 33.9 16.6 mph
Pace 1:46 0:00 3:37 min/mi
Hub Torque: 0 337 50 lb-in
Crank Torque: 0 1040 119 lb-in
Garmin Ride Summary:
Distance: 59 mi
Elevation Gain: 2,438 ft
Moving Time: 03:32:36
Avg Speed: 16.7 mph
Max Speed: 33.6 mph
Group: Diane & Mike R., Alan, Gary, Mike Q., Derek, Bill, Ron, Steve (two friends of Steve) and me.
Happy Anniversary to Diane and Mike and both shared part of their special day riding with us.
The Ride: Rain was forecast today at 50%, but it did not prevent the group listed from showing up to ride. We used a variation of the typical Redbud route just in case of storms so that we could use a shortcut to get back if lightning was involved. Thankfully, the group that did the 60 mile option did not feel a drop through the duration of the course. Gary, Mike and Derek went from the store stop to do the full route, which was supposed to be 70 miles, but they may have ended with more since we missed a turn earlier and we all tacked a few extra miles.
This week was the same as I dropped from the 60 mile group about mile ~45 or at least they were out of my view by that point. Like weeks past, my goal was to keep the effort within certain zones as much as possible. I still had a few hills that had me going above my threshold, but not too bad..At mile 50 my legs felt fatigued from the intervals this past week so I was content to sit in level 3 until the parking lot.
However, I burned some matches on Cass Pine Log Road when I caught up with a small group of guys. One of the guys had dropped his buddies so as I passed each one I asked if they wanted to catch him. Each said yes so I told them to get on my wheel and I began the pursuit. The guy ahead was looking back and not slowing down, but also not surging. I looked back and the guys were struggling to hold my pace. I pushed ahead and caught the lead guy, but managed to drop his buddies in the process. Oh well we gave it a try, but I mismanaged pulling his buddies up or they were just too tired to hang. Once I got on his wheel he surged, but I was too burnt to surge with him on the last couple miles.
Overall the ride just seemed like a typical day out with friends and I am getting more comfortable dropping off the back of the group and riding solo. I sure hope this training method works and I plan to stay dedicated to this plan until next spring and maybe from now on if it works out well.
Gary, Mike and Derek finished with 74 miles, a few minutes of rain and picked up a few cyclists on the way back into the brewery. Gary says they all riding strong. I believe it. I have seen them push the pace lately.
Nutrition Intake During and after the Course: (2) 24 oz. bottle of water with Hammer Heed, (1) Cliff bar (1) gel (1) 20 gram Whey protein post ride recovery drink (4) Endurolytes pre-ride
The Weather: Very cloudy, 87 (feels like 87 according the Weather Channel), humidity 71%, winds ENE 9 mph
Bike: Cannondale six13 (rain bike)
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 211.43
Total Ride TSS: 207.21
Level Minutes TSS
1 6.55 2.10
2 88.41 56.96
3 110.65 134.06
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 5.82 14.09
Power Data:
Entire workout (110 watts):
Duration: 3:32:53 (3:45:00)
Work: 1400 kJ
TSS: 207.8 (intensity factor 0.77)
Norm Power: 146
VI: 1.33
Distance: 59.12 mi
Min Max Avg
Power: 0 548 110 watts
Cadence: 30 236 83 rpm
Speed: 0 33.9 16.6 mph
Pace 1:46 0:00 3:37 min/mi
Hub Torque: 0 337 50 lb-in
Crank Torque: 0 1040 119 lb-in
Sunday, August 8, 2010
Comet - Out and Back
Garmin Connect Ride Data:
Garmin Ride Summary:
Distance: 36.2 mi
Elevation Gain: 853 ft
Moving Time: 02:01:23
Avg Speed: 17.8 mph
Max Speed: 34.8 mph
Group: Mike (half of the ride) and me.
The Ride: My usual out and back effort on Sunday following church service. The first two miles my hamstrings were feeling knotted up, but at mile 6 I noticed the tension had released and from that point forward I was determined to keep a steady pace and watch the power meter. My goal of course was to keep my effort in the sweet spot (between L3 and L4).
After the turning point I had traveled a mile or so and I saw my friend, Mike Quick coming toward me. I stopped for a minute to chat with Mike and he decided to ride back with me. I feel we did a good job pushing a steady pace and the results from the power meter data was right on where I wanted to be for today's effort with the majority of my time right in L3 and L4. That's good training!!
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (1) Hammer gels (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly cloudy, 90 (feels like 94 according the Weather Channel), humidity 50%, winds ENE at 6 mph.
Bike: LOOK 585
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 122
Level Minutes TSS
1 1.28 0.27
2 1.49 1.10
3 103.24 114.00
4 15.69 21.40
5 0.00 0.00
6 0.00 0.00
7 0.29 0.67
Power Data:
Interval 1:
Duration: 1:00:23 (1:01:02)
Work: 543 kJ
TSS: 69.2 (intensity factor 0.842)
Norm Power: 160
VI: 1.06
Distance: 17.802 mi
Min Max Avg
Power: 0 440 151 watts
Cadence: 30 166 81 rpm
Speed: 0 24.7 17.7 mph
Pace 2:26 0:00 3:23 min/mi
Hub Torque: 0 320 58 lb-in
Crank Torque: 0 857 164 lb-in
Interval 2: Duration: 1:01:09 (1:02:01)
Work: 505 kJ
TSS: 64.6 (intensity factor 0.814)
Norm Power: 155
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.187 mi
Min Max Avg
Power: 0 517 140 watts
Cadence: 29 229 82 rpm
Speed: 0 25.2 17.9 mph
Pace 2:23 0:00 3:22 min/mi
Hub Torque: 0 276 52 lb-in
Crank Torque: 0 679 149 lb-in
Garmin Ride Summary:
Distance: 36.2 mi
Elevation Gain: 853 ft
Moving Time: 02:01:23
Avg Speed: 17.8 mph
Max Speed: 34.8 mph
Group: Mike (half of the ride) and me.
The Ride: My usual out and back effort on Sunday following church service. The first two miles my hamstrings were feeling knotted up, but at mile 6 I noticed the tension had released and from that point forward I was determined to keep a steady pace and watch the power meter. My goal of course was to keep my effort in the sweet spot (between L3 and L4).
After the turning point I had traveled a mile or so and I saw my friend, Mike Quick coming toward me. I stopped for a minute to chat with Mike and he decided to ride back with me. I feel we did a good job pushing a steady pace and the results from the power meter data was right on where I wanted to be for today's effort with the majority of my time right in L3 and L4. That's good training!!
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (1) Hammer gels (1) 20 gram Whey protein post ride recovery drink
The Weather: Partly cloudy, 90 (feels like 94 according the Weather Channel), humidity 50%, winds ENE at 6 mph.
Bike: LOOK 585
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 122
Level Minutes TSS
1 1.28 0.27
2 1.49 1.10
3 103.24 114.00
4 15.69 21.40
5 0.00 0.00
6 0.00 0.00
7 0.29 0.67
Power Data:
Interval 1:
Duration: 1:00:23 (1:01:02)
Work: 543 kJ
TSS: 69.2 (intensity factor 0.842)
Norm Power: 160
VI: 1.06
Distance: 17.802 mi
Min Max Avg
Power: 0 440 151 watts
Cadence: 30 166 81 rpm
Speed: 0 24.7 17.7 mph
Pace 2:26 0:00 3:23 min/mi
Hub Torque: 0 320 58 lb-in
Crank Torque: 0 857 164 lb-in
Interval 2: Duration: 1:01:09 (1:02:01)
Work: 505 kJ
TSS: 64.6 (intensity factor 0.814)
Norm Power: 155
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.187 mi
Min Max Avg
Power: 0 517 140 watts
Cadence: 29 229 82 rpm
Speed: 0 25.2 17.9 mph
Pace 2:23 0:00 3:22 min/mi
Hub Torque: 0 276 52 lb-in
Crank Torque: 0 679 149 lb-in
Saturday, August 7, 2010
Brewery to Adairsville to Kingston III
Garmin Connect Ride Data Link:
Garmin Ride Summary:
Distance: 60.8 mi
Elevation Gain: 3,107 ft
Moving Time: 03:44:02
Avg Speed: 16.3 mph
Max Speed: 33.8 mph
Group: Diane, Nancy, Jamie, Alan, Doug, Edgar, Gary, Mike and me.
The Ride: This was my third time out on Derek's route and as stated in the first blog entry this route is one my all time favorites now starting from the brewery in Cartersville. Nine of us rolled out of the parking lot at 7:30 morning with heavy clouds and a misty feeling to the air. At least it felt much cooler than the past few weeks and a welcome relief in my thoughts. Even with the clouds sitting low, visibility was not too bad, but the high humidity had my glasses fogged and sweat was already beading on my arms and dripping from my brow.
I have really made an effort to dial in my training so I knew it would be a matter of time before I would get dropped trying to stay in my prescribed power zones, but with the flatter sections in the first miles I was able to stay with the group until the store stop and a few more miles. Once the climbing started on Boyd Mountain I dropped off because of the steep gradient and not wanting to go into or above the 300 watt range for an extended period. I kept the group in view and mixed in with a little until mile 35 and that was when the bigger rollers had me tone it down a little. Within a minute the group was out of my sight. From that point forward I wanted to concentrate on keeping a steady pace and be safe on couple of highway sections.
I came in really late compared to the rest of the group, but I am pretty content with not only this ride, but with training for this week. I racked up a fair amount TSS points, my CTL is on a steady rise and I am really happy about being focused on my interval training Tuesday, Wednesday and Thursday of this week. It is odd to not be attempting to ride the full duration with the group, but I know with this much training I cannot do both the group rides and the solo training together.
Anyway it was great to have the first 30 miles out with my cycling com padres. I do enjoy riding with them.
Nutrition Intake During and after the Course: (1) 24 oz. bottle of water with Hammer Heed, (1) 24 oz. bottle of water with Hammer Perpetuem, (1) Cliff bar (1) Hammer gels (1) 20 gram Whey protein post ride recovery drink (4) Endurolytes
The Weather: Partly cloudy, 87 (feels like 94 according the Weather Channel), humidity 60%, calm winds
Bike: LOOK 585
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 223
Level Minutes TSS
1 3.46 0.53
2 92.34 58.67
3 80.93 89.56
4 34.15 39.46
5 3.63 7.55
6 3.13 10.55
7 5.31 15.10
Power Data:
Entire workout (112 watts):
Duration: 3:44:27 (3:57:17)
Work: 1504 kJ
TSS: 221.5 (intensity factor 0.776)
Norm Power: 147
VI: 1.31
Distance: 60.8 mi
Min Max Avg
Power: 0 551 112 watts
Cadence: 29 183 79 rpm
Speed: 0 33.9 16.3 mph
Pace 1:46 0:00 3:41 min/mi
Hub Torque: 0 332 57 lb-in
Crank Torque: 0 705 125 lb-in
Garmin Ride Summary:
Distance: 60.8 mi
Elevation Gain: 3,107 ft
Moving Time: 03:44:02
Avg Speed: 16.3 mph
Max Speed: 33.8 mph
Group: Diane, Nancy, Jamie, Alan, Doug, Edgar, Gary, Mike and me.
The Ride: This was my third time out on Derek's route and as stated in the first blog entry this route is one my all time favorites now starting from the brewery in Cartersville. Nine of us rolled out of the parking lot at 7:30 morning with heavy clouds and a misty feeling to the air. At least it felt much cooler than the past few weeks and a welcome relief in my thoughts. Even with the clouds sitting low, visibility was not too bad, but the high humidity had my glasses fogged and sweat was already beading on my arms and dripping from my brow.
I have really made an effort to dial in my training so I knew it would be a matter of time before I would get dropped trying to stay in my prescribed power zones, but with the flatter sections in the first miles I was able to stay with the group until the store stop and a few more miles. Once the climbing started on Boyd Mountain I dropped off because of the steep gradient and not wanting to go into or above the 300 watt range for an extended period. I kept the group in view and mixed in with a little until mile 35 and that was when the bigger rollers had me tone it down a little. Within a minute the group was out of my sight. From that point forward I wanted to concentrate on keeping a steady pace and be safe on couple of highway sections.
I came in really late compared to the rest of the group, but I am pretty content with not only this ride, but with training for this week. I racked up a fair amount TSS points, my CTL is on a steady rise and I am really happy about being focused on my interval training Tuesday, Wednesday and Thursday of this week. It is odd to not be attempting to ride the full duration with the group, but I know with this much training I cannot do both the group rides and the solo training together.
Anyway it was great to have the first 30 miles out with my cycling com padres. I do enjoy riding with them.
Nutrition Intake During and after the Course: (1) 24 oz. bottle of water with Hammer Heed, (1) 24 oz. bottle of water with Hammer Perpetuem, (1) Cliff bar (1) Hammer gels (1) 20 gram Whey protein post ride recovery drink (4) Endurolytes
The Weather: Partly cloudy, 87 (feels like 94 according the Weather Channel), humidity 60%, calm winds
Bike: LOOK 585
Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 223
Level Minutes TSS
1 3.46 0.53
2 92.34 58.67
3 80.93 89.56
4 34.15 39.46
5 3.63 7.55
6 3.13 10.55
7 5.31 15.10
Power Data:
Entire workout (112 watts):
Duration: 3:44:27 (3:57:17)
Work: 1504 kJ
TSS: 221.5 (intensity factor 0.776)
Norm Power: 147
VI: 1.31
Distance: 60.8 mi
Min Max Avg
Power: 0 551 112 watts
Cadence: 29 183 79 rpm
Speed: 0 33.9 16.3 mph
Pace 1:46 0:00 3:41 min/mi
Hub Torque: 0 332 57 lb-in
Crank Torque: 0 705 125 lb-in
Sunday, August 1, 2010
Comet - Out and Back
Garmin Connect Ride Data
Weather: 95 degrees (feels like105 degrees according to the Weather Channel) winds WSW 9 mph, 51% humidity
Entire workout (134 watts):
Duration: 2:06:11 (2:10:06)
Work: 1004 kJ
TSS: 127.6 (intensity factor 0.795)
Norm Power: 151
VI: 1.12
Pw:HR: n/a
Pa:HR: n/a
Distance: 36.741 mi
Min Max Avg
Power: 0 542 134 watts
Cadence: 29 183 78 rpm
Speed: 0 24.7 17.5 mph
Pace 2:26 0:00 3:26 min/mi
Hub Torque: 0 315 51 lb-in
Crank Torque: 0 869 151 lb-in
Interval 1:
Duration: 1:00:01 (1:01:00)
Work: 556 kJ
TSS: 75.6 (intensity factor 0.88)
Norm Power: 167
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.214 mi
Min Max Avg
Power: 0 542 156 watts
Cadence: 30 183 83 rpm
Speed: 0 24.7 18.2 mph
Pace 2:26 0:00 3:18 min/mi
Hub Torque: 0 315 58 lb-in
Crank Torque: 0 869 168 lb-in
Interval 2:
Duration: 1:01:02 (1:01:56)
Work: 428 kJ
TSS: 46.1 (intensity factor 0.688)
Norm Power: 131
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.55 mi
Min Max Avg
Power: 0 388 119 watts
Cadence: 29 174 74 rpm
Speed: 0 24.2 17.3 mph
Pace 2:29 0:00 3:29 min/mi
Hub Torque: 0 271 47 lb-in
Crank Torque: 0 630 141 lb-in
Weather: 95 degrees (feels like105 degrees according to the Weather Channel) winds WSW 9 mph, 51% humidity
Entire workout (134 watts):
Duration: 2:06:11 (2:10:06)
Work: 1004 kJ
TSS: 127.6 (intensity factor 0.795)
Norm Power: 151
VI: 1.12
Pw:HR: n/a
Pa:HR: n/a
Distance: 36.741 mi
Min Max Avg
Power: 0 542 134 watts
Cadence: 29 183 78 rpm
Speed: 0 24.7 17.5 mph
Pace 2:26 0:00 3:26 min/mi
Hub Torque: 0 315 51 lb-in
Crank Torque: 0 869 151 lb-in
Interval 1:
Duration: 1:00:01 (1:01:00)
Work: 556 kJ
TSS: 75.6 (intensity factor 0.88)
Norm Power: 167
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.214 mi
Min Max Avg
Power: 0 542 156 watts
Cadence: 30 183 83 rpm
Speed: 0 24.7 18.2 mph
Pace 2:26 0:00 3:18 min/mi
Hub Torque: 0 315 58 lb-in
Crank Torque: 0 869 168 lb-in
Interval 2:
Duration: 1:01:02 (1:01:56)
Work: 428 kJ
TSS: 46.1 (intensity factor 0.688)
Norm Power: 131
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.55 mi
Min Max Avg
Power: 0 388 119 watts
Cadence: 29 174 74 rpm
Speed: 0 24.2 17.3 mph
Pace 2:29 0:00 3:29 min/mi
Hub Torque: 0 271 47 lb-in
Crank Torque: 0 630 141 lb-in
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