Comet - 2 x 60 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 34.68 mi
Moving Time: 01:59:21
Avg Speed: 17.4 mph
Max Speed: 23.6 mph
Interval 1 Avg Speed: 17.2
Interval 2 Avg Speed: 17.4

Goal: 2 x 60 minute ntervals sustained in levels 3 and 4.

Ride:
Interval 1: A very chilly start and I should have done a warm up to be proper, but I was too cold to mess around so as soon as I had my computers zeroed and synced I put on a solid pace. Although I could not really sense a headwind I am speculating that I was fighting a slight head wind going out. My speed was a little slower, but look at the power output for interval 1 compared to interval 2, which had a faster speed. After about 4 miles I stopped shivering and was in a nice groove. The skies were gray and gloomy and it was one of those days when sitting at home seemed to be a nice thought, but there is work to be done.

Interval 2: I was really surprised that after the 48 mile ride and how sore my legs felt last night that I was able to feel this good on the second interval. I could have pushed a little harder based on my lower power number, but to be honest I was cruising at a good pace. Good enough for today I thought and based on my time spent between levels 3 and 4 and very minimal time in level 2 or below I am very happy with the day.

One thing about cycling in winter that I do not hear my cycling friends talk about is the restraint I feel in the winter technical clothing. Sure it looks light and thin, but I feel like I am in a straight jacket and I feel like I am fighting against the wind resistant cycling tights. Oh well you know they say what doesn't kill you just makes you stronger. I really look forward to the freedom feeling of short sleeves and shorts.

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

The Weather:  38 degrees ( feels like 32 degrees), Overcast and gloomy, winds WNW @ 7mph

Bike: Cannondale six13, PT Hub, Garmin 705

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.29      0.00
      2      0.00      0.00
      3    104.81    111.55
      4     12.91     18.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.34      1.13

Power Data: (Based on FT 200)
 Interval 1:
    Duration:      1:00:01 (1:00:07)
    Work:          600 kJ
    TSS:           74.6 (intensity factor 0.874)
    Norm Power:    175
    VI:            1.04
    Distance:      17.425 mi
        Min    Max    Avg
    Power:           0    484    168     watts
    Speed:           0    24    17.3     mph
    Pace             2:30    0:00    3:28     min/mi
    Hub Torque:      0    31    6     lb-in
    Crank Torque:    0    658    182     lb-in
 
Interval 2:
    Duration:      57:41 (57:54)
    Work:          481 kJ
    TSS:           52.6 (intensity factor 0.744)
    Norm Power:    149
    VI:            1.06
    Distance:      17.26 mi
        Min    Max    Avg
    Power:           0    476    140     watts
    Speed:           0    23.9    17.9     mph
    Pace             2:31    0:00    3:21     min/mi
    Hub Torque:      0    23    5     lb-in
    Crank Torque:    0    574    165     lb-in