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