Comet - Out and Back

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