Miles With Friends And Then More Miles

Ride With GPS Data
Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 91.2 mi
Moving Time: 05:36:18
Avg Moving Speed: 16.3 mph
Max Speed: 40.5 mph

Group: Gary, Derek, Edgar, Jack and me 

Goal: Rack up some decent time in L3

The Ride: We had a lot of people out of town, some were sick and some need to have some more specific training goals our normal group was spread out. The five of us rolled out just after eight this morning with a crisp cold feeling to the air. The forecast was claiming 20 mph winds with gusts up to 30 mph, but it seemed calm as we headed north toward Trimble Hollow Road.

It has been a while since I have had the opportunity to ride with Edgar and Jack so I was really enjoying their presence and being able to chat or do some stirring of the pot as the two of them joked about dropping one another in a sprint. Good fun as we chatted during the warm up over a number of miles. Our pace was very enjoyable and was truly a conversation pace as they are sometimes called.

Once we were on Trimble Hollow the pace picked up substantially. No more talking as it was a full on pace down this fun road with a downward twisty trend. We did a short store stop in Adairsville and then back out on the road. The next fun road is Wayside and it is another low rolling road that one can carry a fair amount of speed and yet still have enough on it that it makes for a good training road. My watts were up as we hammered this for a number of miles.

Even though there is not a lot of elevation gain on this route it still has quite a few stingers (larger hills) than can cause one some grief, but in a good way. We held a calmer pace through the larger rolling hills, which worked out great because when we were at the intersection to the finish I felt as I had enough left in my legs to tack on a few more miles.

Derek and I rolled on and Gary went ahead of us to finish with 75 miles. I ended up taking the BBC marked 31 route and finished with 91 miles and I felt good enough that I know I could have done another 9, but did not see any real reason. If the weather is decent and the Lord allows, I plan on doing the Rose Pedal Century next weekend as a training ride.

Nutrition Intake During and after the Course: ~52 oz.of water with Maltodextrin,Hammer Heed, BCAA and Glutamine, (2) Hammer gel (2) Cliff Bars (1) 40 gram Whey protein post ride recovery drink .

The Weather: Sunny, Start @ 41 degrees, End @ 69 degrees, wind gusts up to 20 mph

Bike: LOOK 585, 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      7.94      1.70
      2    163.57     93.99
      3    158.13    185.69
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      6.05     26.92    (always a fun little sprint here and there when Edgar is with us)

Overall Power Data:
Entire workout (117 watts):
    Duration:      5:40:11 (6:12:14)
    Work:          2355 kJ
    TSS:           308.5 (intensity factor 0.748)
    Norm Power:    157
    VI:            1.34
    Distance:      91.22 mi
        Min    Max    Avg
    Power:           0    724    117     watts
    Speed:           0    40.9    16.1     mph
    Pace             1:28    0:00    3:44     min/mi
    Hub Torque:      0    38    6     lb-in
    Crank Torque:    0    867    135     lb-in