Christmas Eve Ride

Celebrating Christmas
For unto us a child is born, unto us a son is given; and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, Mighty God, Everlasting Father, Prince of Peace. - Isaiah 9:6


Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 54.71 mi
Elevation Gain: 3,544 ft
Moving Time: 03:46:14
Avg Speed: 13.3 mph
Max Speed: 35.9 mph

Group: Kit, Peter, Neal, Matt and me
Goal: My goal was to enjoy the ride with friends

The Ride: No doubt the coldest start for me this season as we rolled out of the brewery about 8 am and I was not sure where we were heading, but the guys said about 55 miles. Much to my surprise we headed toward Salacoa Road on Hwy. 140, but we turned off on Addington Lane instead of going all the way down to Salacoa. This was a really nice road with a great climb and some fairly steep sections. By this point I was getting warmed up and all but my toes were comfortable.

We did a short store stop at Fairmont and then headed back on Slate Mine, but at some point we again veered away from the typical route back and used some other common roads. Our pace seemed fairly easy and the average total speed is low, but it appears that I still racked up a good amount of time in levels 3 and 4.  Overall I can tell I have lost a little fitness, but still feel pretty good and perhaps can rise back up quickly as I begin ramping up my next block of training.

I really enjoyed riding with this group of guys to today and now it is time for me to go to a Christmas eve service for the reason why many of us are fortunate to celebrate.


Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) Hammer gel (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink .

The Weather: Sunny, Start @ 27 degrees

Bike: Cannondale Six13, Garmin 705, Powertap wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1     12.33      3.00
      2     65.23     40.09
      3    102.92    135.08
      4     31.67     39.47
      5      0.00      0.00
      6      1.13      3.73
      7     10.00     35.82

Overall Power Data: 
 Entire workout (120 watts):
    Duration:      3:46:48 (4:09:05)
    Work:          1615 kJ
    TSS:           256.6 (intensity factor 0.838)
    Norm Power:    168
    VI:            1.39
    Distance:      55.037 mi
        Min    Max    Avg
    Power:           0    708    120     watts
    Speed:           0    36.9    14.5     mph
    Pace             1:38    0:00    4:08     min/mi
    Hub Torque:      0    37    6     lb-in
    Crank Torque:    0    661    132     lb-in


Climb at Addington Road
    Duration:      22:22
    Work:          219 kJ
    TSS:           33.4 (intensity factor 0.949)
    Norm Power:    190
    VI:            1.16
    Distance:      4.948 mi
        Min    Max    Avg
    Power:           0    408    164     watts
    Speed:           0    23.7    13.2     mph
    Pace             2:32    0:00    4:32     min/mi
    Hub Torque:      0    36    10     lb-in
    Crank Torque:    0    566    169     lb-in 

Comet - 2 x 60 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 40.2 mi
Moving Time: 02:20:21
Avg Speed: 17.3 mph
Max Speed: 28.2 mph

Goal: 2 x 60 minute ntervals sustained in levels 3 and 4. (mission accomplished -see Power Summary below)

Ride: Cold and the trail was a lonely place with a sparse number of cyclists, a few joggers and a few walkers, but it was still nice to get out and put a few miles on the legs on real pavement and not be on the trainer again.Although this is far from my best effort I still feel content looking at my time spent in levels 3 and 4.


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

The Weather:  39 degrees (Weather Channel: feels like 32 degrees and it did), Sunny, slight breeze

Bike: Cannondale Six13, PT Hub, Garmin 705

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.84      0.13
      2      1.81      1.03
      3     83.35     81.84
      4     52.86     68.88
      5      0.00      0.00
      6      0.06      0.04
      7      1.58     10.40

Power Data: (Based on FT 200)
 Interval 1:
    Duration:      1:12:07 (1:14:45)
    Work:          706 kJ
    TSS:           90.7 (intensity factor 0.884)
    Norm Power:    177
    VI:            1.07
    Distance:      20.365 mi
        Min    Max    Avg
    Power:           0    559    165     watts
    Speed:           0    24    16.9     mph
    Pace             2:30    0:00    3:33     min/mi
    Hub Torque:      0    37    6     lb-in
    Crank Torque:    0    735    184     lb-in

Interval 2:
    Duration:      1:07:45 (1:09:06)
    Work:          557 kJ
    TSS:           66.9 (intensity factor 0.781)
    Norm Power:    156
    VI:            1.13
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      19.875 mi
        Min    Max    Avg
    Power:           0    571    139     watts
    Speed:           0    28.6    17.5     mph
    Pace             2:06    0:00    3:25     min/mi
    Hub Torque:      0    32    5     lb-in
    Crank Torque:    0    736    160     lb-in

Entire workout (151 watts):
    Duration:      2:22:37 (2:29:28)
    Work:          1276 kJ
    TSS:           160.4 (intensity factor 0.836)
    Norm Power:    167
    VI:            1.11
    Distance:      40.731 mi
        Min    Max    Avg
    Power:           0    571    151     watts
    Speed:           0    28.6    17.1     mph
    Pace             2:06    0:00    3:31     min/mi
    Hub Torque:      0    37    6     lb-in
    Crank Torque:    0    736    171     lb-in

Watts on the Menu?

My previous blog entry was a look back on 2010 and the evolution or refinement of my training structure and this blog entry is about a look forward to the goal of 2011 and beyond.

Sticking to the basics for 2011

1. Raise my Functional Threshold - improve by working on sustainable power output in levels 3 & 4.
2. Improve my watts/kg - improve by better fork control or refined calorie intake.

Seems like a very simple blog entry, but there will be a lot of consistent and honest work required for me to meet the goal. I will have the power meter to tell me if I am consistent and honest about the effort.

 

Reflection of 2010

The above graphic is a reflection of my 2010 season to this point and with the holidays and all the other activities that I have to attend between now and the end of the year will probably end on a flat note, but I do plan to squeeze in as much quality time as possible. Also our weather has been rather cold and windy, which means trying to put in more quality time on the trainer, but it is really hard to rack up as much TSS (Training Stress Score) points in the week on indoor training compared to the 2 and 3 hour outdoor rides.

• As I started the 2010 season I had high hopes of really kicking it into gear, but I came down with the flu and a respiratory illness that really hurt my training and turned out to be a major setback. It took me weeks for my lungs and heart to recover from the illness and then it was a very slow ramping up the training intensity.
• Once I started training for the 3 State 3 Mountain Challenge I had a fairly linear progression, but it was mainly climbing back to my previous condition following the illness so the progress was steady.
• Then I hit my second slump, which was going on vacation with my wife and as it happens in my line of business vacation just means working harder finishing deadlines leading up to the time off. Time off the bike once again really put me into a deep hole.
• After returning from vacation it really hit me that I wanted to get structured with using my power meter and not just do well in fast paced weekend club rides so I set a goal of changing my structure and work on raising my functional threshold. The last two blocks of training with small periods of rest between are reflective of the new structure. It is my goal to look at this as a very long project so I do not expect to see sharp growth periods, but hopefully future PMC charts will reflect something similar to this graphic with a slightly steady upward rising trend. This gradual trend will help me continue to train in blocks of weeks with hope of being able to easily recover and keep going. So far it is working just as I had hoped and just as I was told by others who have found success in this type of structure.

If you are new to this blog I do not race. I fall into the category of a recreational cyclists, but it is my hope to train with good intention and effort within a limited time frame.

Reset Ride

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 54 mi
Elevation Gain: 2,892 ft
Moving Time: 03:37:01
Avg Speed: 14.9 mph
Max Speed: 33.6 mph

Group: Gayle, Nancy, Carl, Ron, and me
Goal: My goal was to try to take it easy as I end a small rest period before starting the next block of training.

The Ride:
Before this ride it was my hope to take it easier and consider this ride a reset ride. My reset ride term is probably a unique term that I conjured up, but it is sort of where I am at. I just finished another block of training and had a small rest this past week. Today and tomorrow's efforts will finish out the short week of rest before I start the next block of training.

It was nice to get out with a few group members and just kind stroll along. There were a few moments and a few short hills that required higher amount of power output to get up and over, but those moments were short enough not to hurt me physically or to interrupt my rest period. Some would think rest means totally off the bike and no exercise at all. Sometimes I do take time off completely, but when I transition from training periodization block to another I just taper back the intensity level. My legs and heart felt really great today so I feel physically ready for the next block and I also feel motivated to hit it again.

Nutrition Intake During and after the Course: 36 oz.of water with Hammer Heed,BCAA and Glutamine, (2) Accel gel (1) 30 gram Whey protein post ride recovery drink .

The Weather: Cloudy, breezy, Start @ 37 degree

Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1     22.05      9.64
      2     87.21     50.22
      3     98.34    117.14
      4      0.00      0.00
      5      0.00      0.00
      6      0.48      1.75
      7      7.10     22.25
Overall Power Data: 
Entire workout (110 watts):
    Duration:      3:38:12 (3:58:43)
    Work:          1420 kJ
    TSS:           201.7 (intensity factor 0.754)
    Norm Power:    151
    VI:            1.37
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      54.043 mi
        Min    Max    Avg
    Power:           0    588    110     watts
    Cadence:         30    244    79     rpm
    Speed:           0    33.9    14.8     mph
    Pace             1:46    0:00    4:04     min/mi
    Hub Torque:      0    36    6     lb-in
    Crank Torque:    0    711    125     lb-in

Wintery Feeling Ride

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 36 mi
Elevation Gain: 1,824 ft
Moving Time: 02:08:11
Avg Speed: 17.0 mph
Max Speed: 33.0 mph

Group: Gloria, John, Bill, Rod, Terry, Alan, Dave, Ron, Keith and me
Goal: My goal was to try to sustain as much in levels 3 & 4 as possible.

The Ride: There are good days and there are bad days as the saying goes and there is not much I can put in this blog entry that is bright and sunny other than a bunch of us at least got in some time on the bike. I am sure my effort today is nothing that will get remotely close to being a personal best day. To start off we had some confusion since we normally start from the brewery, but they had a Christmas event for the employees and we did not get notice about it until arriving at the brewery. We were scrambling trying to get flag down group members and let them know to park and start from the T/A truck stop so that had us a little out of sorts.

Then there was the weather and as the group rolled out a bit behind schedule the clouds were settling in. The appearance was very winter looking. Dark dreary skies and the breeze was cold and damp. We were keeping it simple with intentions of doing a variation of the marked 48 and add a few miles to get over 50, but at the turn off for the 31 route and with the drizzle getting harder we decided to call it a day and head back in case it were to pour on us.

I did a few extra miles on my own toward the end so most of the group was gone by the time I arrived. I ended up meeting a few of the group members at Wesman's for a quick bite to eat and then headed home. Wow!! I don't know what was going on, but as soon as I got out of the shower I laid down and fell asleep like I had done an intense 100 mile effort. I struggled to wake up. I don't know what was going on and if I was already beyond fatigue before the ride, but at the moment I am flat worn out.

It was good to have Alan Pilling and Keith Kudlac with us in the group today. We have not seen them in a while and yet they looked as strong on their bikes as ever. We had several missing from the group today due to illness so I want to say to Gary, Diane and others that I hope you get well soon and join us on the next ride.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (2) Hammer gel (1) 40 gram Whey protein post ride recovery drink .

The Weather: Dark,cloudy, misty, Start @ 37 degree

Bike: Cannondale Six13, Garmin 705, Powertap 2.4 wired

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      2.10      0.29
      2     26.82     18.08
      3     51.74     65.24
      4     39.90     39.89
      5      0.00      0.00
      6      1.20      2.78
      7      6.30     27.34

Overall Power Data: 
 Entire workout (127 watts):
    Duration:      2:11:23 (2:22:57)
    Work:          978 kJ
    TSS:           153.1 (intensity factor 0.855)
    Norm Power:    171
    VI:            1.35
    Distance:      36.347 mi
        Min    Max    Avg
    Power:           0    759    127     watts
    Speed:           0    33.8    16.5     mph
    Pace             1:47    0:00    3:38     min/mi
    Hub Torque:      0    32    6     lb-in
    Crank Torque:    0    766    134     lb-in