Comet - 2 X 50 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 40.7 mi
Moving Time: 02:20:10
Avg Speed: 17.5 mph
Max Speed: 30.4 mph

Goal: 2 x 50 minute intervals

Ride: I cut the typical intervals back by 10 minutes to get home a little faster today. I had a guy get on my wheel on the way back. We traded the front on a couple of occasions, but I never drafted. I did have a harder time keeping my wattage up on the way back. Some of it was due to the 10 mph tail wind, the speed at which we were traveling trying to keep wattage up and the safety factor of those on the path. I did not feel comfortable going any faster than 24 mph with that much foot traffic. The weather (except for the wind) was perfect so it was no wonder there were so many people out enjoying some activities. I spoke with the guy at the end of the ride and he complimented me on how I was sustaining the pace. I suppose working at 85 to 90%  of FT for sustained periods is really starting to work. I can feel the difference, I can see it on the power meter and people around me are starting to notice as well.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (2) Accel gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  74 degrees, Sunny, winds WSW 10 mph

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      3.40      0.75
      2     12.05      7.65
      3    122.56    140.24
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.78      1.80

Power Data: (Based on FT 200)
Interval 1:
    Duration:      52:12
    Work:          521 kJ
    TSS:           66.2 (intensity factor 0.873)
    Norm Power:    175
    VI:            1.05
    Distance:      16.027 mi
        Min    Max    Avg
    Power:           0    458    167     watts
    Speed:           0    24.6    18.3     mph
    Pace             2:26    0:00    3:16     min/mi
    Hub Torque:      0    270    62     lb-in
    Crank Torque:    0    671    185     lb-in


Interval 2:
    Duration:      50:09
    Work:          465 kJ
    TSS:           55.7 (intensity factor 0.819)
    Norm Power:    164
    VI:            1.05
    Distance:      15.578 mi
        Min    Max    Avg
    Power:           0    511    155     watts
    Speed:           0    25.6    18.6     mph
    Pace             2:21    0:00    3:14     min/mi
    Hub Torque:      0    205    57     lb-in
    Crank Torque:    0    693    174     lb-in


Entire workout (147 watts):
    Duration:      2:20:58 (2:29:01)
    Work:          1220 kJ
    TSS:           149.2 (intensity factor 0.809)
    Norm Power:    162
    VI:            1.1
    Distance:      40.895 mi
        Min    Max    Avg
    Power:           0    511    147     watts
    Speed:           0    25.6    17.3     mph
    Pace             2:21    0:00    3:28     min/mi
    Hub Torque:      0    270    55     lb-in
    Crank Torque:    0    693    165     lb-in

Return to Armuchee - Fouche Gap Route

View Looking Up at Part of the Fouche Gap Road Climb

Ride Pictures
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 67.35 mi
Elevation Gain: 2,956 ft
Moving Time: 03:58:31
Avg Speed: 16.8 mph
Max Speed: 31.9 mph

Group: Derek, Gary, Nancy, Peter, Chick, Rod and me
Group Goal: Winter Pace Ride (16 mph avg overall)

The Ride: Yikes!!! That was a cold start. Mainly because I knew that it was supposed to warm up so I did not wear a vest or light jacket. The first hour of this ride is in the shade for the most part. My fingers and toes were stinging and I was shaking a little causing the bike to get a little squirmy, but by the time we got to the climb at the 50 minute mark I was warming up good.

We started with a good number in our group with Nancy being our only female in the group, but certainly everyone on the ride today was capable of doing this moderate paced ride. And what a great route this is. When Gary mentioned to me that they were doing this route again I was thinking about my training time and about the drive out, but this is without a doubt one of the best areas to cycle within an hour drive. There are some short climbs, mixed terrain and some near flat sections to get in some good interval work. Plus there is very little traffic even on the larger arterial roads.

Overall I believe almost everyone had a good amount of time up in the front doing their share of work. Everyone looked to be having a good time and I know that I was able to sneak in my share of work here and there. What a great day with my cycling friends. Sunny, scenery, great roads and best of all I was able to stay with the group and have a good time.

From the start to the store it took 2:44 with 15.6 mph avg speed
From the store to the finish it took 1:24 with 19 mph avg speed.


Nutrition Intake During and after the Course:(1 1/2) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1 1/2) Cliff bar (1) Accel gels (1) 20 gram Whey protein post ride recovery drink .

The Weather:  Sunny, Start @ 37 degrees | End @ 70 degrees,  humidity 34%, winds S 4 mph

Bike: Look 585, Garmin 705, Powertap 2.4 wired
Gear: Started with arm / leg warmers, long sleeve base layer, long finger wool glove liners

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      9.53      1.81
      2     73.10     41.95
      3    109.41    134.62
      4     33.54     33.38
      5      5.25     11.21
      6      1.85      4.16
      7      5.46     18.96

Overall Power Data:
Entire workout (119 watts):
    Duration:      4:01:50 (4:28:32)
    Work:          1702 kJ
    TSS:           242.3 (intensity factor 0.79)
    Norm Power:    158
    VI:            1.33
    Distance:      67.61 mi
        Min    Max    Avg
    Power:           0    542    119     watts
    Speed:           0    32.4    16.7     mph
    Pace             1:51    0:00    3:35     min/mi
    Hub Torque:      0    499    54     lb-in
    Crank Torque:    0    777    133     lb-in


Fouche Gap Road Climb
 Climb Fouche Gap:
    Duration:      9:56 (10:24)
    Work:          129 kJ
    TSS:           20.3 (intensity factor 1.149)
    Norm Power:    230
    VI:            1.04
    Distance:      1.211 mi
        Min    Max    Avg
    Power:           0    475    222     watts
    Speed:           0    17.5    7.3     mph
    Pace             3:25    0:00    8:14     min/mi
    Hub Torque:      0    499    202     lb-in
    Crank Torque:    0    772    280     lb-in

Comet - 2 X 60 Intervals

Garmin Connect Ride Data:
Garmin Ride Summary (totals):
Distance: 45.9 mi
Moving Time: 02:37:00
Avg Speed: 17.5 mph
Max Speed: 24.8 mph

Goal: 2 x 60 minute intervals
Ride: Not too good. The first interval felt okay, but overall yesterday's ride took too much out of me. Endured head winds on the way back. I was just too tired to put a good fight against the wind.
.
Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (2) Accel gel with honey (1) 20 gram Whey protein post ride recovery drink

The Weather:  78 degrees, Sunny, winds S 9 mph

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.71      0.20
      2     13.92      9.24
      3    127.62    134.93
      4     14.28     19.99
      5      0.00      0.00
      6      0.00      0.00
      7      0.61      1.10

Power Data:
 Interval 1:
    Duration:      59:40
    Work:          562 kJ
    TSS:           75.5 (intensity factor 0.876)
    Norm Power:    167
    VI:            1.05
    Distance:      18.77 mi
        Min    Max    Avg
    Power:           0    532    158     watts
    Speed:           0    25.4    18.9     mph
    Pace             2:22    0:00    3:11     min/mi
    Hub Torque:      0    310    57     lb-in
    Crank Torque:    0    762    165     lb-in
 
Interval 2:
    Duration:      1:00:24 (1:02:46)
    Work:          467 kJ
    TSS:           53.4 (intensity factor 0.735)
    Norm Power:    140
    VI:            1.07
    Distance:      16.979 mi
        Min    Max    Avg
    Power:           0    414    130     watts
    Speed:           0    22.9    16.8     mph
    Pace             2:37    0:00    3:34     min/mi
    Hub Torque:      0    244    52     lb-in
    Crank Torque:    0    574    145     lb-in


Entire workout (139 watts):
    Duration:      2:39:23 (2:44:16)
    Work:          1313 kJ
    TSS:           163.7 (intensity factor 0.798)
    Norm Power:    152
    VI:            1.09
    Distance:      46.225 mi
        Min    Max    Avg
    Power:           0    532    139     watts
    Speed:           0    25.4    17.4     mph
    Pace             2:22    0:00    3:27     min/mi
    Hub Torque:      0    310    53     lb-in
    Crank Torque:    0    762    150     lb-in

Brewery to Salacoa Valley

Ride Photos Link:
Garmin Connect Ride Data:
Garmin Ride Summary:
Distance: 54.3 mi
Elevation Gain: 2,986 ft
Moving Time: 03:23:23
Avg Speed: 16.0 mph
Max Speed: 34.0 mph

Group: Nancy, Margaret, Jeff, Gayle, Peter, Glenn, Carl, Neal and me

The Ride: I missed the opportunity to do the Mineral Bluff ride with Derek, Gary and Mike, but since I had just returned from North Carolina yesterday evening I was not quite ready for another one and a half hour drive back up. Plus I was sore from the short bit of hiking that we did. Fortunately I received a notice from Nancy that she and some others would be riding at the brewery with an eight thirty start.

I have not had been on a ride with several of today's group in a few months. I have not seen Neal, Glenn or Gayle most of the summer and many of this group had been training for the rim to rim Grand Canyon hike. Everyone in the group seemed to ride well today and it was a blessing to be out with everyone on such a fine day.

Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) Cliff bar (1) Accel gel (1) 20 gram Whey protein post ride recovery drink .

The Weather:  Sunny, Start @ 50 degrees | End @ 76 degrees,  humidity 30%, winds SE 10 mph

Bike: Look 585, Garmin 705, Powertap 2.4 wired
Gear: Started with arm / leg warmers, long sleeve base layer, long finger glove, (removed most of this later in the ride)

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      3.80      1.53
      2     26.35     15.91
      3     66.97     81.74
      4     94.00    113.36
      5      0.00      0.00
      6      1.51      3.62
      7     11.34     43.56

Overall Power Data:

 Entire workout (123 watts):
    Duration:      3:27:02 (3:49:08)
    Work:          1510 kJ
    TSS:           259.5 (intensity factor 0.882)
    Norm Power:    168
    VI:            1.36
    Distance:      54.695 mi
        Min    Max    Avg
    Power:           0    750    123     watts
    Speed:           0    34.3    15.8     mph
    Pace             1:45    0:00    3:48     min/mi
    Hub Torque:      0    328    59     lb-in
    Crank Torque:    0    1036    135     lb-in

Fall in Brevard, North Carolina

Looking Glass Falls

 

Looking Glass Rock Trail

Location: Located in Pisgah National Forest near Brevard, North Carolina
GPS Location: 35d 17' 27.32" N / 82d 46' 35.80" W

Facilities: There are no rest rooms or fountains at the trail head. There are rest rooms, fountains and vending machines at the Fish Hatchery a couple miles up the road.

Parking: Parking at the trail head is limited to about 20 cars.
Distance: 6.4 miles total (3.2 miles of climbing)
Elevation Gain: 1700 feet climb
Difficulty: Considered moderate to strenuous on hiking reviews, but no big climbing obstacles
Attraction: Besides the fitness activity there is a great view from the top of the rock face. Be careful there are no rails at the edge of the cliff.

In the town of Brevard
Dining: Hob Nob Restaurant - This fine place was recommended to us by the hotel staff and I can say that we can also recommend it as a great place for the atmosphere and food.

Brewery-Adairsville-Kingston

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 60.4 mi
Elevation Gain: 3,220 ft
Moving Time: 03:43:09
Avg Speed: 16.2 mph
Max Speed: 34.7 mph

Group: Derek, Gary, Mike and me.

The Ride: Our start this morning was from the brewery in Cartersville and this was no doubt the coldest start this fall, but we best get used to it since it is just beginning. The first five miles were an attempt to get warmed up a little and the average speed was around 13 mph. It was not long before the average starting making an upward tick, but for the full day we still did not break 17 mph average even though we had a number of fast sections and good pace lines in the 20's. We had a group from Rome (Cycle Therapy) get in our draft coming off Boyd Mountain and then they held with us for a few miles while we pushed the pace on Wayside. After they split off to head back toward Rome, the four of us had intermittent bouts between fast and conversation pace.

It seemed as if our timing worked well with each other. Just enough hard effort and then a bit of recuperation time to make the entire day very enjoyable. Especially as the temperature started rising to the perfect cycling weather of the low 70's (degrees). What another great fall ride. The leaves are starting to change, but not quite in full color yet. I hope to just enjoy these next few weeks before it become really cold.

Nutrition Intake During and after the Course:(3/4) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1/4) 24 oz. bottle of water with Hammer Perpetuem, BCAA and Glutamine, (1) Cliff bar (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink .

The Weather:  Sunny, Start @ 37 degrees | End @ 73 degrees,  humidity 26%, winds NNE 6 mph

Bike: Look 585, Garmin 705, Powertap 2.4 wired
Gear: Started with arm / leg warmers, long sleeve base layer, long finger glove, ultra lightweight wind shell, winter skull cap (removed most of this later in the ride)

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      6.89      1.18
      2     37.80     23.76
      3     56.70     73.90
      4     99.88    113.26
      5      1.89      3.98
      6      5.14     13.83
      7     14.53     53.91

Overall Power Data:
 Entire workout (119 watts):
    Duration:      3:45:19 (4:15:19)
    Work:          1594 kJ
    TSS:           283.1 (intensity factor 0.88)
    Norm Power:    167
    VI:            1.4
    Distance:      60.6 mi
        Min    Max    Avg
    Power:           0    632    119     watts
    Speed:           0    35.1    16.1     mph
    Pace             1:43    0:00    3:43     min/mi
    Hub Torque:      0    362    57     lb-in
    Crank Torque:    0    731    128     lb-in
 

Ready For Winter Training?

4 am my internal clock goes off. I slumber to the bathroom where I laid my cycling clothes the night before, splash a bit of water in my face and head down stairs to the training room with a bottle of fluid mixed with my special blend of aminos and carbs, a gel packet, ipod and PT cpu. There she waits the KK trainer. I turn the fan on low and begin to warm up. Five minutes gone and its just another day of trying to slip in the intervals before the morning commute to work.


The warm up is finished and the ipod set with the most intense tracks of music lined up and the fan turned on high. The fun begins and before I know it the first 20 are done. I check the cpu to see the average for the interval and I am just a touch above the 90% of FT mark for the average watts. Wow! I could not believe it was one of those rare times when the clock seemed faster than most days. I sit up and hit the cpu to change intervals, put the ipod on pause and spin easy for 5 minutes with hopes the second interval will seem just as fast.

Before the second interval begins the first song cued up is Tom Sawyer by Rush, I hit the PT cpu to start the next interval, lean down with my elbows resting on the top bar and hit a pace at 110% of FT and realize that I still have a long way to go, but the music and cadence just seems too good to ease up. It was not long before the discomforting sting in the legs intensified, the sweat streaming to the rubber base pad below and groans between the short breaths of airs were starting to change the speed of the perceived fast clock. I tried to start visualizing an outdoor time trial to get my mind off the clock. I could see the watts waivering up and down and now it was becoming harder to hold 90% of FT and just when I had about enough I looked at the interval time and what a relief only 2 minutes to go. Two minutes left so I gave it another kick and held it at 100%, but I was quick and eager to hit the interval mode again at the 20 minute mark for the cool down period.

Just another day on the trainer just like so many others around the world of those who relentlessly make the sacrifice to squeeze in those discomforting intervals between work and family obligations with hopes of improving.

That was my morning start. Are you ready for winter training?

I am motivated to keep pushing through the colder months and each week I am more excited about the next training session.

Comet - Out and Back

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 36.4 mi
Moving Time: 02:02:54
Avg Speed: 17.8 mph
Max Speed: 27.3 mph


Goal: 2 x 60 minute intervals
Ride: Despite a 70 mile ride yesterday my legs were feeling pretty good. Well they were after the soreness in my hamstrings eased up after about 5 miles. I kept a steady pace going out. I was sitting on a trail side bench downing a gel when I saw Diane AKA "Gapchic" pass by. It was time for me to get going but I did not think I would be able to catch up with her. A mile later I passed by and a little winded I did not say anything. But she got on my wheel for a couple more miles and from that point forward I eased up a little and enjoyed talking to Diane for the remainder of the miles.

We still maintained a steady pace and during those miles she told me about her trek across America earlier this year with her husband on a tandem bike and a lot more. She really did not know me, but I knew of her and about the many thousands of miles she rides each year. Plus no wonder she has the nickname Gapchic. She has done six gap a number of times just in the past couple of weeks and was a little tired from doing six gap yesterday. I missed the mark on my second interval, but it is not too often that I get a chance to meet those better known Atlanta cyclists and I enjoyed getting to know Diane.

Not too bad to rack up over 70 minutes at level 4 and 36 minutes at level 3. A good training day.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) Accel gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  84 degrees, Sunny, calm air

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.65      0.06
      2      0.97      0.67
      3     36.16     38.99
      4     73.33     90.20
      5      4.89      7.85
      6      3.42     10.05
      7      3.11     11.67

Power Data:
 Interval 1:
    Duration:      1:00:55 (1:01:15)
    Work:          585 kJ
    TSS:           84.1 (intensity factor 0.924)
    Norm Power:    176
    VI:            1.08
    Distance:      18.06 mi
        Min    Max    Avg
    Power:           0    531    163     watts
    Speed:           0    26    17.8     mph
    Pace             2:18    0:00    3:23     min/mi
    Hub Torque:      0    289    60     lb-in
    Crank Torque:    0    870    169     lb-in


Interval 2:
    Duration:      1:00:09 (1:00:36)
    Work:          487 kJ
    TSS:           71.2 (intensity factor 0.855)
    Norm Power:    162
    VI:            1.19
    Distance:      18.067 mi
        Min    Max    Avg
    Power:           0    787    136     watts
    Speed:           0    28.7    18.0     mph
    Pace             2:05    0:00    3:20     min/mi
    Hub Torque:      0    295    50     lb-in
    Crank Torque:    0    923    140     lb-in

Armuchee - Fouche Gap

 Gary and Derek Being Cautious Crossing the Wood Bridge

Ride Pictures Link
Garmin Connect Ride Data Link:
Garmin Ride Summary:
Distance: 70.31 mi
Elevation Gain: 2,923 ft
Moving Time: 04:16:56
Avg Speed: 16.4 mph
Max Speed: 32.9 mph

Group: Derek, Gary, and me. Edgar came but did not start, Mike rushed northward to see new grand baby.

The Ride: We met at the Armuchee Middle School for a brisk early morning start and what caught my attention first was Mike was missing. It was supposed to be his birthday ride, but no Mike. Gary informed us that Mike was on a flight up north to see his new grandchild. That left four of us, but then Edgar found out he brought his bike that did not have brakes. Not a good thing since we had a fast descent off of Fouche Gap Road and believe me on the descent he made the right choice not going.

Me, Derek and Gary rolled out and it was not long that each of us were wondering why we don't ride there more often. This route has to be in the top 5 list and may even threaten to be in the number 1 spot. The route has a variety of small rolling hills, one climb that is only a couple miles or shorter and a lot of flatter roads to sit at a comfortable pace. It also has a lot of scenery and believe me I am not usually a scenery guy, but this route has a fair amount. There are a lot of very rural sections of roads and a few highways, but overall the traffic would be considered low.

Though we had some areas that we maintained 20+ mph speeds we still were able to enjoy the ride and company without feeling stressed. With a 16.4 mph average speed this was a conversation paced ride and to me was very enjoyable. Even at that I still seemed to rack up some good training time according to me power data or perhaps it is time to bump up my functional threshold.


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, BCAA and Glutamine, (2) Cliff bar (1) Accel gels (1) 20 gram Whey protein post ride recovery drink .

The Weather:  Sunny, Start @ 46 degrees | End @ 84 degrees,  humidity 46%, winds WSW 5 mph

Bike: Look 585, Garmin 705, Powertap 2.4 wired
Gear: Started with arm / leg warmers, long sleeve base layer, long finger wool glove liners (removed all of this later in the ride)

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      6.68      1.00
      2     97.48     62.27
      3    102.56    119.68
      4     39.00     49.30
      5      2.58      5.87
      6      2.62      7.24
      7      6.55     19.22

Overall Power Data:
  Entire workout (114 watts):
    Duration:      4:20:38 (4:47:50)
    Work:          1759 kJ
    TSS:           263.1 (intensity factor 0.79)
    Norm Power:    150
    VI:            1.32
    Distance:      70.452 mi
        Min    Max    Avg
    Power:           0    507    114     watts
    Speed:           0    33.1    16.2     mph
    Pace             1:49    0:00    3:42     min/mi
    Hub Torque:      0    423    54     lb-in
    Crank Torque:    0    963    127     lb-in

Comet - Out and Back

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 34.2 mi
Elevation Gain: 709 ft
Moving Time: 01:58:33
Avg Speed: 17.4 mph
Max Speed: 24.7 mph

Ride: Tough day because yesterday was tough, but the wind made it just that much harder.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) Accel gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  66 degrees, Partly Cloudy, wind gust 15 to 26 mph

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.80      0.14
      2      3.05      2.02
      3     97.08    104.58
      4     15.58     20.24
      5      0.00      0.00
      6      1.30      4.14
      7      1.05      2.50

Power Data:
  Interval 1:
    Duration:      1:00:51 (1:00:57)
    Work:          529 kJ
    TSS:           69 (intensity factor 0.832)
    Norm Power:    158
    VI:            1.08
    Distance:      17.046 mi
        Min    Max    Avg
    Power:           0    516    146     watts
    Speed:           0    25.6    16.8     mph
    Pace             2:21    0:00    3:34     min/mi
    Hub Torque:      0    261    58     lb-in
    Crank Torque:    0    780    161     lb-in

 Interval 2:
    Duration:      56:42 (57:56)
    Work:          471 kJ
    TSS:           61.5 (intensity factor 0.826)
    Norm Power:    157
    VI:            1.11
    Distance:      16.849 mi
        Min    Max    Avg
    Power:           0    620    142     watts
    Speed:           0    25    17.8     mph
    Pace             2:24    0:00    3:22     min/mi
    Hub Torque:      0    267    52     lb-in
    Crank Torque:    0    803    159     lb-in

Bill's Blue Ridge Ride

Ride Photos
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 60.54 mi
Elevation Gain: 5,000 ft
Moving Time: 04:12:51
Avg Speed: 14.3 mph
Max Speed: 37.9 mph

Group: A fair amount of the NARC riders

The Ride: We rolled out at 9:30 this morning with a fog over Blue Ridge, Georgia and a bit of a nip to the air, but it did not take long to get warmed up because the route is one hill after another for most of the 60 miles. And that is just about my summary of this route. One big hill after another. The photo link above could do a better job describing the route.


As we rolled out it did not take long for the group to break apart. I did not bother chasing after the front group and was content to ride along with Derek, but then I lost Derek. I guess I had my nose down for a while trudging up the hills and when I looked back I was alone, which was pretty much the way it was for me the majority of the miles.


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, BCAA and Glutamine, (1) Cliff bar (1) Acel gels (1) 20 gram Whey protein post ride recovery drink (2) Checker burgers for the 1-1/2 hour drive home.

The Weather:  Partly cloudy, 72 (feels like 72 according the Weather Channel), humidity 46%, winds WSW 5 mph

Bike: Look 585

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      1.24      0.02
      2     58.84     39.21
      3     80.32     93.50
      4     97.33    124.34
      5      6.82     13.39
      6      4.54     13.11
      7      5.29     14.56

Overall Power Data:
  Entire workout (123 watts):
    Duration:      4:18:08 (4:32:54)
    Work:          1878 kJ
    TSS:           295.7 (intensity factor 0.844)
    Norm Power:    160
    VI:            1.3
    Distance:      60.831 mi
        Min    Max    Avg
    Power:           0    612    123     watts
    Cadence:         29    198    75     rpm
    Speed:           0    39    14.1     mph
    Pace             1:32    0:00    4:15     min/mi
    Hub Torque:      0    462    82     lb-in
    Crank Torque:    0    750    145     lb-in