Comet - Tempo

RidewithGPS Data
Garmin Connect Ride Data

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

Ride: Not a very good effort, but it counts for something I guess. I needed more training time for this week. Keep it motion.



Nutrition Intake During and after the Course: ~40 oz.of water, (1) Hammer gel

The Weather:  92 degrees, sunny,

Bike: LOOK 585, PT Hub, Garmin 705

Power Summary: (Based on Coggan's Levels)
  Level   Minutes       TSS
      1      1.01      0.11
      2     40.15     29.08
      3     80.81     82.96
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.00      0.00

Power Data:
 Hour 1
 Interval 0:
    Duration:      1:01:12 (1:01:21)
    Work:          551 kJ
    TSS:           61.7 (intensity factor 0.792)
    Norm Power:    162
    VI:            1.07
    Distance:      17.822 mi
        Min    Max    Avg
    Power:           0    404    152     watts
    Speed:           0    23.9    17.5     mph
    Pace             2:30    0:00    3:26     min/mi
    Hub Torque:      0    23    6     lb-in
    Crank Torque:    0    617    170     lb-in

Hour 2
Interval 1:
    Duration:      1:00:55 (1:03:38)
    Work:          468 kJ
    TSS:           47.5 (intensity factor 0.694)
    Norm Power:    142
    VI:            1.1
    Distance:      18.2 mi
        Min    Max    Avg
    Power:           0    475    130     watts
    Speed:           0    23.8    17.9     mph
    Pace             2:31    0:00    3:21     min/mi
    Hub Torque:      0    30    5     lb-in
    Crank Torque:    0    751    145     lb-in


Week End Summary:
9 hours 20 minutes of training
552 (TSS)
4528 (kJ)

Hickory Flat - 56 Mile Route

RidewithGPS  Data

Garmin Connect Ride Data

Ride Summary (totals):

Distance: 55.6 mi

Elevation Gain 3,738 ft

Moving Time: 03:11:19

Avg Moving Speed: 17.4 mph

Max Speed: 39.8 mph

Group: Gary, Mike, Keith, Jamie, Nancy, Edgar, Jack and me / Cristi and Debbie starting with us.

Goal: Enjoy riding with friends

Route Description: Rolling hills

The Ride: It felt rather cool as we rolled out of the Hickory Flat Publix parking lot at 7:30 this morning. The sky was still blanketed with dark clouds and ten us headed north toward the Rose Pedal route. Gary did the honors this week by creating the route and sending out the emails and the ones that showed up for this ride were content to be here instead of the usual or even doing the Cartersville Century ride today. I suppose we were all rather worn out by the heat and the distance of last weekend's 100 mile course and ready for a shorter more tranquil pace. Well, at least I was.

Just as we were about to cross Hwy. 20 a large group of guys were behind us and started to pass us just on the other side of the highway, but one of their tire's blew with a loud noise and then a short moment of chaos as guys scattered to avoid a pile up. Our group was all mixed in with these guys, but fortunately we came through and continued to pedal our way forward.

It was a good thing that the group was going fairly easy with the pace because my legs were worn out from training this week and every time we hit another hill I thought I was going to get dropped, but fortunately was able to hang on. 

Next thing I know the ride is over. Wow!! After doing 80 to 100 mile rides almost every weekend a short 55 to 60 mile route (~3 hour ride) seems to be done so fast. I am content though and my body needed a break today. I think I may have enough in the legs to get in some training tomorrow. 

Always a pleasure to be riding with my friends and I am looking forward to our next adventure out on the road.

Nutrition Intake During and after the Course: ~26 oz.of water with Hammer Heed, Maltodextrin, Glutamine, BCAA / ~12 oz water (1) Hammer gel (1) Hammer Perpetuem Solid  (1) 40 gram Whey protein post ride recovery drink .  4 Endurolytes before the ride.

The Weather: Cloudy start @ 66 degrees, sunny end @ 80 degrees, calm air or so it seemed

Bike: LOOK 585, Garmin 705, Powertap wired

Power Summary: (Based on Coggan's Levels)

Summary Table of Minutes of Duration in Each Training Zone

Level Minutes TSS

      1      6.97      1.14
      2     47.54     27.87
      3     94.40    118.54
      4     33.89     38.78
      5      0.00      0.00
      6      1.62      4.12
      7      9.14     32.66

Overall Power Data
  Entire workout (121 watts):
    Duration:      3:15:58 (3:42:58)
    Work:          1410 kJ
    TSS:           223.1 (intensity factor 0.837)
    Norm Power:    172
    VI:            1.41
    Distance:      55.955 mi
        Min    Max    Avg
    Power:           0    659    121     watts
    Speed:           0    39.8    17.1     mph
    Pace             1:30    0:00    3:30     min/mi
    Hub Torque:      0    34    5     lb-in
    Crank Torque:    0    782    129     lb-in

Jackson County Brevet Event - 100 Mile Route

RidewithGPS Data
Garmin Connect Data
Garmin Ride Summary (totals):
Distance: 102.32 mi
Moving Time: 06:07:05 (Many of us slowed down significantly as group members were cramping. Me included later in the ride.)
Avg Moving Speed: 16.7 mph
Max Speed: 39.7 mph

Group: Gary, Mike, Keith, Diane, Jamie, Nancy, Joe, Elizabeth, other club friends and probably over a thousand more were out on the roads with us today.

Goal: Rack up some decent time in L3

The Event: This is the 2nd year for the Jackson County Brevet fund raising ride for Aplastic Anemia and for the awareness of this life-threatening disease. The event was held at a large church with plenty of parking, indoor restrooms, a cafeteria room for the post ride meal. There were a few tents setup outside and I believe a live band playing post ride. They were putting up the equipment by the time many of the century riders were rolling in.

They had plenty of volunteers, workers at the sag stops, a number of policeman at key road crossings in the first 15 miles for the start of the event, painted markings, enough portable potty's to support the amount of riders and decently stocked sag stops. They had sag vehicles out on the course and mechanics at the sag stops.

Thanks to all the volunteers for this event on such a hot day. You did a great job!!

Thanks to Gary for being the driver for me and Mike. He drove super early in the morning and after a very exhausting ride.

The Ride: This was an event that I was not really entertaining, but there were a few lures. My friends going and I always enjoy riding with my cycling buddies. My club, NARC, was paying for our entry. The cause, Aplastic Anemia, which I never heard of, but it turns out that one of my coworker's wife was diagnosed with the disease.

Rolling out from the church there was some confusion. A number of cyclists were going right and some were going left and many of us were at the entrance just wondering what was going on. Fortunately I had the route in my GPS so I knew the direction. From there it was a slow process of heading out around the many slower riders and Diane did a great job leading us forward, warning the slower riders and keeping our pace steady.

The first sag stop thinned out the crowd pretty good, but that is where we lost a number of our group as Gary, Mike, Keith and me headed out. We did great holding a solid pace with Keith sitting pulling for long stretches and the rest of us also taking turns. I remember at mile 45 hitting a substantial hill that dropped me down to a 10 mph pace and from that point forward it seemed like one hill after another and some long sections of mild uphill road gradient. We found Nancy around mile 53 tending to some cramps and added her to our group of 4 guys. Later met up with Diane, Jamie and others at one of the sag stops. I was with Diane, Jamie and Courtney for a number of miles. At another sag stop we seemed to regroup again, but from this point forward it all kind of went blank for me as I just hoped to finish.

Here and there we enjoyed our time cycling together and watching out for each that had times of cramping or nausea.  I wish I could tell more of my time with each group member, but after a while I went mentally numb and was just hoping to get to the end. I suppose there were a number of thinking the same.

The positive is like Keith said, "at least I get to ride with my friends." We made it through and another century for 2011 is in the books. My first time for the Jackson County Brevet completed. Most importantly, I hope the event raised a good bit of funds for the cause. Those who have this illness need hope that improved treatment will come from greater awareness.I hope and pray it will.
 
Sorry for the poor grammar and writing style, but I am worn out.......

Nutrition Intake During and after the Course: ~52 oz.of water with Hammer Heed, BCAA and Glutamine, 104+ oz. Gatorade from refills (2) Hammer gel (1) Cliff Bars, also bananas and orange slices at the sag stop, post ride meal a couple slices of pizza, but did not feel like eating.

The Weather: Cloudy Start @ 7 degrees, Sunny End @ 88 degrees but it felt way hotter than that, steady headwind later in the day

Bike: LOOK 585, Garmin 705, Powertap wired, Contour GPS camera

Power Summary: (Based on Coggan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      9.43      1.92
      2    137.93     84.94
      3    124.05    140.77
      4     81.04     92.02
      5      1.81      2.99
      6      3.72     11.41
      7      8.80     33.21

Overall Power Data:
Entire workout (113 watts):
    Duration:      6:11:12 (7:03:34)
    Work:          2488 kJ
    TSS:           349.2 (intensity factor 0.761)
    Norm Power:    156
    VI:            1.38
    Distance:      102.706 mi
        Min    Max    Avg
    Power:           0    850    113     watts
    Speed:           0    40.7    16.6     mph
    Pace             1:28    0:00    3:37     min/mi
    Hub Torque:      0    43    5     lb-in
    Crank Torque:    0    717    122     lb-in

Brewery to Carters Lake

RidewithGPS Data

Garmin Connect Ride Data

Ride Summary (totals):

Distance: 92.15mi

Elevation Gain 3,738 ft

Moving Time: 05:14:24

Avg Moving Speed: 17.5 mph

Max Speed: 35.7 mph

Group: Gary, Mike, Neal, Keith, Tim and me

Neal - Leading the Group

Gary - Photographer and cycling extraordinaire

The Group working well together

Goal: Enjoy riding with friends

Route Description: Small rolling hills, some highway miles and flatter sections

The Ride: Great day with the guys on a 92 mile route from the brewery heading north to Carters Lake and returning a different way. This route was prompted by Neal, who will be heading to France in a few days to enjoy a bit of a cycling adventure and tourism with his wife and some more of our cycling friends. They have trained hard since this winter doing a lot of climbing and miles and now the time has come to go enjoy climbing Mt. Ventoux and some other great climbs. Neal contacts me on Thursday wanting to know if I had a flat route with around 80 miles so I came up with one that was fairly flat and was about 87 miles.

The six of us rolled out at 7 this morning and I was sweating before we even got a mile, but fortunately we had a lot of shady areas on the first bit and the pace picked up quickly. I was the one of the first to initiate the brisk pace because I realized it was going to get hot fast. It wasn't long before the rest of the guys were rolling a good speed and each of us took our turns in the front. I feel like we all worked together today. We had a few brief moments of conversation pace, but for the most part I felt like we were rolling fairly steady.

At mile 61 I had a mistake in my route, which was generated on the computer map. The road was a dead end to a landfill and though I got a little bit of tease from it, the guys went pretty easy on my mistake. Perhaps they enjoyed the road as much as I did. It was new and interesting and added a few more miles. There were other moments when Keith picked up the pace on a couple of highway sections. I looked down at the computer and was hovering around 27 mph in his draft for a number of miles. Said he did not like the heavy traffic, but we enjoyed his turn at the front pulling us at a good pace.

I think around mile 75 I started feeling a bit fatigued. We were not bunched up like earlier and not working as a group. I am not sure about the rest of the guys, but at that point I was tired, my feet were burning, the sun baring down on us and I was ready to finish. It seemed like the other guys were feeling about the same as the conversations were limited. Everyone seemed focused on getting to the end. Well, the good news we all made it safely and I think we all had a great day on the bike. 

Nutrition Intake During and after the Course: ~52 oz.of water with Hammer Heed, Maltodextrin, Glutamine, 52 oz fluid refill (Swampy, I did refill)(1) Hammer gel (1) Cliff Bar (1) Boost drink (1) 40 gram Whey protein post ride recovery drink . Probably around 8+ Endurolytes before and during the ride.

The Weather: Sunny start @ 77 degrees, sunny end @ 94 degrees, calm air or so it seemed

Bike: LOOK 585, Garmin 705, Powertap wired

Power Summary: (Based on Coggan's Levels)

Summary Table of Minutes of Duration in Each Training Zone

Level Minutes TSS

      1      4.37      0.61
      2    141.33     86.02
      3    149.48    180.61
      4      9.87     11.97
      5      0.00      0.00
      6      1.03      2.71
      7      7.71     23.96

Overall Power Data
Entire workout (117 watts):
    Duration:      5:17:08 (5:55:43)
    Work:          2199 kJ
    TSS:           305.8 (intensity factor 0.77)
    Norm Power:    158
    VI:            1.35
    Distance:      92.425 mi
        Min    Max    Avg
    Power:           0    667    117     watts
    Speed:           0    35.9    17.5     mph
    Pace             1:40    0:00    3:26     min/mi
    Hub Torque:      0    51    5     lb-in
    Crank Torque:    0    937    127     lb-in
 

Mike - They don't call him Quick for nothing

Tim - normally too fast to get photos of him

Keith - looking calm here, but ripping it up later

Me (Jesse) - bulky and looking quite opposite of aerodynamic

Comet - Tempo

RidewithGPS Data
Garmin Connect Data
Distance: 40.58 mi
Moving Time: 02:17:26
Avg Speed: 17.7 mph
Max Speed: 25.8 mph

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



Ride: My hope, as listed in the goal, was to hammer out two sixty minute intervals with sustaining my power at levels 3 and 4, but yesterday's  ride took more out of me than I thought. So it was nice to just keep a steady pace for a couple of hours, but not much better than what many would call "junk miles."

I stopped at one of the buildings along the path to refill my water bottle and ended up meeting and talking with John for a little while. We both noticed our 585 LOOK bikes and from there got to talking about some of the rides and routes around the area. As I started back I thought my legs would be stiff from resting too long, but was able to hold a good pace going back.

I think my conditioning has dropped a little and it has according to my training data. I suppose I need to kick it in gear again despite the hot weather.

Nutrition Intake During and after the Course: ~52 oz.of water, (1) Hammer gel

The Weather:  93 degrees, sunny,

Bike: LOOK 585, PT Hub, Garmin 705

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      1.30      0.24
      2     39.56     24.95
      3     96.94     99.90
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.00      0.00

Power Data:
Interval 1:
    Duration:      1:07:55
    Work:          607 kJ
    TSS:           67.3 (intensity factor 0.775)
    Norm Power:    159
    VI:            1.06
    Distance:      20.198 mi
        Min    Max    Avg
    Power:           0    342    149     watts
    Speed:           0    25.5    17.8     mph
    Pace             2:21    0:00    3:22     min/mi
    Hub Torque:      0    20    6     lb-in
    Crank Torque:    0    604    175     lb-in

Interval 2:
    Duration:      1:06:30 (1:26:33)
    Work:          523 kJ
    TSS:           54.6 (intensity factor 0.711)
    Norm Power:    146
    VI:            1.1
    Distance:      19.997 mi
        Min    Max    Avg
    Power:           0    492    133     watts
    Speed:           0    24.7    18.0     mph
    Pace             2:26    0:00    3:19     min/mi
    Hub Torque:      0    21    5     lb-in
    Crank Torque:    0    597    159     lb-in

Entire workout (138 watts):
    Duration:      2:19:58 (2:45:03)
    Work:          1143 kJ
    TSS:           123.6 (intensity factor 0.742)
    Norm Power:    152
    VI:            1.1
    Distance:      40.847 mi
        Min    Max    Avg
    Power:           0    492    138     watts
    Speed:           0    25.5    17.5     mph
    Pace             2:21    0:00    3:26     min/mi
    Hub Torque:      0    21    5     lb-in
    Crank Torque:    0    604    164     lb-in

Brewery to Calhoun to Fairmont

RidewithGPS Data
Garmin Connect Data

Ride Summary (totals):

Distance: 57.64 mi

Elevation Gain 2,797 ft

Moving Time: 03:22:19

Avg Moving Speed: 17.2 mph

Max Speed: 35.2 mph

Group: Gary, Tim and me

Goal: Enjoy riding with friends

Route Description: Small rolling hills and flatter sections

The Ride: With BRAG starting and some off training in the gaps we just had three of us starting from the brewery at 7. We wanted to get out before it turned really hot and it worked out well for us. I would say that today was more of a conversation paced type of ride with a few spots here and there where we put in some effort. Based on my training data upload I am fairly content because of the amount of time in levels 3 and 4. 

We had a good day on the bike except for a broken spoke, but even that was fortunate to happen near the end.

Nutrition Intake During and after the Course: ~26 oz.of water with Hammer Heed, Maltodextrin, Glutamine, 22 oz of Powerade (1/2) Cliff Bar (1) 40 gram Whey protein post ride recovery drink .

The Weather: Sunny start @ 77 degrees, sunny end @ 88 degrees, calm air

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      5.59      1.14
      2     60.65     36.45
      3    105.57    132.88
      4     18.77     19.11
      5      0.00      0.00
      6      1.43      3.27
      7     10.23     36.23

Overall Power Data
 Entire workout (125 watts):
    Duration:      3:23:58 (3:46:41)
    Work:          1521 kJ
    TSS:           229.7 (intensity factor 0.83)
    Norm Power:    170
    VI:            1.36
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      57.962 mi
        Min    Max    Avg
    Power:           0    614    125     watts
    Cadence:         29    209    77     rpm
    Speed:           0    35.4    17.0     mph
    Pace             1:42    0:00    3:31     min/mi
    Hub Torque:      0    37    5     lb-in
    Crank Torque:    0    915    140     lb-in