Goal: 2 x 60 minute intervals sustained in levels 3.
Nutrition Intake During and after the Course: ~52 oz.of water w/ BCAA's, Glutamine, 30 gram Protein drink post ride recovery
The Ride: This was my first real ride since having several days off to enjoy some time away with Cindi on our anniversary in North Carolina. I did spin light a couple of days since we had a YMCA at our hotel and it was free to use, but I have not registered any time in WKO+ since last Saturday.
Today I wanted ride at a calmer pace as a reintroduction back into training and starting this week I am looking forward to working on my body weight and begin to ramp up my indoor effort. I am not quite sure what I will do this coming weekend, but it seems that I need to be somewhat conservative and not try a 100 mile ride.
While riding today I felt fat and sluggish in some ways, but in other ways I felt pretty good. I also felt a bit of nausea, but I am not sure if that is due to my diet being off the past number of days or because of the intense heat. Regardless I am looking forward to a long block of training taking me into the fall and today was the first step in that block.
The Weather: 94 degrees, sunny, Very hot and only a few people out today on the path.
Bike: LOOK 585, PT Hub, Garmin 705
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 2.31 0.53
2 30.55 18.90
3 95.66 101.02
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: 1:00:04 (1:01:00)
Work: 556 kJ
TSS: 65 (intensity factor 0.818)
Norm Power: 168
VI: 1.07
Distance: 17.743 mi
Min Max Avg
Power: 0 479 156 watts
Speed: 0 23.8 17.7 mph
Pace 2:31 0:00 3:23 min/mi
Hub Torque: 0 27 6 lb-in
Crank Torque: 0 775 183 lb-in
Interval 2: Duration: 1:00:55 (1:01:34)
Work: 469 kJ
TSS: 47.9 (intensity factor 0.697)
Norm Power: 143
VI: 1.1
Distance: 18.542 mi
Min Max Avg
Power: 0 431 130 watts
Speed: 0 25.8 18.3 mph
Pace 2:20 0:00 3:17 min/mi
Hub Torque: 0 19 5 lb-in
Crank Torque: 0 617 154 lb-in
Sunday, July 31, 2011
Saturday, July 23, 2011
Brewery To Fort Mountain - 102
Garmin Connect Ride Data
Ride Summary (totals):
Distance: 102 mi
Moving Time: 06:20:25
Avg Moving Speed: 16.1 mph
Max Speed: 38.5 mph
Group: Neal, Nancy, Keith, Mike and me
Goal: L3 +/-
The Ride: No doubt some of us need some mental help or at least there were a number of people thinking that we are crazy for doing a 100 plus mile route in near triple digit heat. I am grateful that we did, but then again I had a rare good day on the bike. For some reason I did not rack up my usual training time during the week and that left me feeling a little fresher than my typical state for the Saturday group ride. I did have a saddle sore and some tender knees earlier in the week, but today fortunately it was almost as good as what my friend Gary would say, "a no chain day." Or it was due to Keith doing long pulls in the first half of the ride. I kept thinking, "take us north Keith, take us north."
And north we went as we rolled out of the brewery parking lot just around 7 am with the 5 of us set to see if we could endure this course and the heat combined. My goal starting out was to keep a solid pace to "beat the heat" and both me and Keith were keeping the pace above 18. Some of the roads going up were near Silver Comet flat and the pace line of 5 was smooth as butter. We had quite of few stops along the way, but not really a big deal with this type of heat it was good to stop and refill often. Being that it was an out and back route the store we selected were more than sufficient.
As we closed in on the halfway point and the base of Fort Mountain climb we decided that Mike and I would turn as we saw the first person descending, which we expected would be Keith. Sure enough as Mike and I stopped at a pull off area in the shade we see Keith coming quickly. Now it was our turn to join in on the fun descent and this is a fun descent.
Only problem we have now that the descent is done is 50 mile ride back with the sun in a full beat down on our carcasses. This is when it became a little tougher. What seemed like a lot of shade earlier in the ride out was now gone for the most part. We kept a fairly solid pace until we arrived at the store in Cash to wait for Neal. Keith and I decided to hang around and Mike went with Nancy since she had an afternoon event to attend. After Neal insisted, Keith and me went back together for the remaining 20 miles. I received a call that Neal came in safely. We all endured it. It wasn't pretty, but we did it.
It was tough in some ways, but I did enjoy the ride.
Nutrition Intake During and after the Course: ~52 oz. of water with Hammer Perpetuem, ~52 oz water (1) Hammer gel (1 1/2) Cliff Bars (1) Perpetuem Solid (1) 40 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 71 degrees, End @ 96 degrees
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 8.82 1.82
2 176.71 94.78
3 186.98 212.51
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 2.10 2.88
Overall Power Data:
Entire workout (116 watts):
Duration: 6:20:25 (7:45:20)
Work: 2610 kJ
TSS: 325.8 (intensity factor 0.729)
Norm Power: 150
VI: 1.29
Distance: 102.011 mi
Min Max Avg
Power: 0 533 116 watts
Speed: 0 38.5 16.1 mph
Pace 1:34 0:00 3:44 min/mi
Hub Torque: 0 46 6 lb-in
Crank Torque: 0 668 137 lb-in
Sunday, July 17, 2011
Comet - Tempo
Ride with GPS Data
Garmin Connect Data
Distance: 40.48 mi
Moving Time: 02:12:52
Avg Speed: 18.3 mph
Max Speed: 27.8 mph
Goal: 2 x 60 minute intervals sustained in levels 3.
Nutrition Intake During and after the Course: ~52 oz.of water w/ BCAA's, Glutamine (1) Hammer gel (1) 30 gram Protein drink post ride recovery
The Ride: I struggled in my cycling training all last week and was generally too sore to hit those L4 intervals like I needed to do and then yesterday was a tough ride. It was not so much riding in the rain, but my legs continued to struggle with the feeling of fatigue. There was a couple of times I thought I was going to get dropped and the group was not even pushing hard.
Doing my intervals today I expected about the same type of performance, but my legs felt much better and more open to sit in a nice tempo pace. The day was not near as hot feeling and that certainly helped. The path was not too busy going out and I was able to sit at a nice steady pace and only needed to slow down at the intersections. Coming back it was a little tougher to keep the pace because of concern for families and small children so I calmed my pace at those points and lost time and speed, but no big deal. Near the bike store a guy passed me on a TT bike and I went with him. We were keeping a pace from 24 to 28 mph, but again the foot traffic picked up so I was content to slow down, cool off and be safe around the kids.
It was one of those days that I really wanted to keep going and put on some more miles, but I realize that training has a goal and just pedaling out "junk miles" does nothing except add more fatigue without really a benefit to progress. The training today had a prescribed plan of 2 x 60 minute intervals at Level 3. At the turning point I stuck with the plan and headed back. In the Power Summary below I did exactly what I needed to do for today.
The Weather: 83 degrees, sunny, Very nice compared to the past week of heat.
Bike: LOOK 585, PT Hub, Garmin 705
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 0.50 0.04
2 7.52 5.08
3 122.37 134.95
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 1.49 2.08
Power Data:
Interval 1:
Duration: 1:04:35
Work: 613 kJ
TSS: 72.4 (intensity factor 0.821)
Norm Power: 168
VI: 1.06
Distance: 20.107 mi
Min Max Avg
Power: 0 452 159 watts
Speed: 0 24.7 18.7 mph
Pace 2:26 0:00 3:13 min/mi
Hub Torque: 0 25 6 lb-in
Crank Torque: 0 848 181 lb-in
Interval 2:
Duration: 1:03:48 (1:04:18)
Work: 565 kJ
TSS: 65.9 (intensity factor 0.798)
Norm Power: 164
VI: 1.09
Distance: 19.505 mi
Min Max Avg
Power: 0 620 150 watts
Speed: 0 28.7 18.3 mph
Pace 2:05 0:00 3:16 min/mi
Hub Torque: 0 28 5 lb-in
Crank Torque: 0 733 171 lb-in
Garmin Connect Data
Distance: 40.48 mi
Moving Time: 02:12:52
Avg Speed: 18.3 mph
Max Speed: 27.8 mph
Goal: 2 x 60 minute intervals sustained in levels 3.
Nutrition Intake During and after the Course: ~52 oz.of water w/ BCAA's, Glutamine (1) Hammer gel (1) 30 gram Protein drink post ride recovery
The Ride: I struggled in my cycling training all last week and was generally too sore to hit those L4 intervals like I needed to do and then yesterday was a tough ride. It was not so much riding in the rain, but my legs continued to struggle with the feeling of fatigue. There was a couple of times I thought I was going to get dropped and the group was not even pushing hard.
Doing my intervals today I expected about the same type of performance, but my legs felt much better and more open to sit in a nice tempo pace. The day was not near as hot feeling and that certainly helped. The path was not too busy going out and I was able to sit at a nice steady pace and only needed to slow down at the intersections. Coming back it was a little tougher to keep the pace because of concern for families and small children so I calmed my pace at those points and lost time and speed, but no big deal. Near the bike store a guy passed me on a TT bike and I went with him. We were keeping a pace from 24 to 28 mph, but again the foot traffic picked up so I was content to slow down, cool off and be safe around the kids.
It was one of those days that I really wanted to keep going and put on some more miles, but I realize that training has a goal and just pedaling out "junk miles" does nothing except add more fatigue without really a benefit to progress. The training today had a prescribed plan of 2 x 60 minute intervals at Level 3. At the turning point I stuck with the plan and headed back. In the Power Summary below I did exactly what I needed to do for today.
The Weather: 83 degrees, sunny, Very nice compared to the past week of heat.
Bike: LOOK 585, PT Hub, Garmin 705
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 0.50 0.04
2 7.52 5.08
3 122.37 134.95
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 1.49 2.08
Power Data:
Interval 1:
Duration: 1:04:35
Work: 613 kJ
TSS: 72.4 (intensity factor 0.821)
Norm Power: 168
VI: 1.06
Distance: 20.107 mi
Min Max Avg
Power: 0 452 159 watts
Speed: 0 24.7 18.7 mph
Pace 2:26 0:00 3:13 min/mi
Hub Torque: 0 25 6 lb-in
Crank Torque: 0 848 181 lb-in
Interval 2:
Duration: 1:03:48 (1:04:18)
Work: 565 kJ
TSS: 65.9 (intensity factor 0.798)
Norm Power: 164
VI: 1.09
Distance: 19.505 mi
Min Max Avg
Power: 0 620 150 watts
Speed: 0 28.7 18.3 mph
Pace 2:05 0:00 3:16 min/mi
Hub Torque: 0 28 5 lb-in
Crank Torque: 0 733 171 lb-in
Saturday, July 16, 2011
Creekview - Rain Ride
Ride Summary (totals):
Distance: 55 mi
Moving Time: 03:23:15
Avg Moving Speed: 16.4 mph
Currently my computer will not acknowledge my Garmin 705. This data came from Neal.
I am having a bad electronics day. May have been the rain.
Group: Glenn, Neal, Joe, Elizabeth, Nancy, Claire, Keith, Elaine, Diane, Alan, and me
Goal: L3 +/- Not sure of the results because my power meter was not working today
The Ride: We had eleven of us ready to roll out this morning from Creekview High School with a very slight drizzling rain. I was very grateful that Joe had created a new route in this area since we were basically sticking to the marked Rose Pedal route in weeks past. As we rolled along a little more the rain became a little more intense, but from what I could tell looking through the rain beads on my glasses the roads looked really nice. There were a number of downhill sections with some twists that look like they would be really fun on dry pavement. Today I was content to roll at the back of the group and be a little cautious with the wet pavement.
Close to mile 22 and near the crossing for Hwy. 20 we took an opportunity at the store for Alan to look at a mechanical issue with Nancy's bike and Keith flatted. We saw several other groups out cycling in the rain while we were at the store. From that point Nancy, Diane, Alan, Claire and Elaine decided to head back to the cars and the rest of us decided to go forward and get a few more miles.
It wasn't long after we parted that the rain was easing up, but the rooster tails of water from the bike tires made it feel as if the rain was still coming. Somewhere along those roads I began to feel the fatigue in my legs from training this past week and the extra work I did last week especially. I am very glad the group was rolling an easier pace today.
Even though the rain and mechanical issue broke up the group it was still nice being out with my cycling friends. Thanks again Joe for putting together a nice route and I think I can speak for several when I say we look forward to returning to try this again on dry pavement.
Nutrition Intake During and after the Course: ~15 oz. of water with Hammer Perpetuem, ~10 oz water with glutamine & BCAA (1) Cliff Bars (1) 30 gram Whey protein post ride recovery drink .
The Weather: drizzling start, rained a little harder and then started clearing toward the end.
Bike: LOOK 585, Garmin 705, Powertap wired
Overall Power Data:
I am guessing a 0.8 IF
WKO estimates a 216 TSS for today
Not sure of the results because my power meter was not working today
Distance: 55 mi
Moving Time: 03:23:15
Avg Moving Speed: 16.4 mph
Currently my computer will not acknowledge my Garmin 705. This data came from Neal.
I am having a bad electronics day. May have been the rain.
Group: Glenn, Neal, Joe, Elizabeth, Nancy, Claire, Keith, Elaine, Diane, Alan, and me
Goal: L3 +/- Not sure of the results because my power meter was not working today
The Ride: We had eleven of us ready to roll out this morning from Creekview High School with a very slight drizzling rain. I was very grateful that Joe had created a new route in this area since we were basically sticking to the marked Rose Pedal route in weeks past. As we rolled along a little more the rain became a little more intense, but from what I could tell looking through the rain beads on my glasses the roads looked really nice. There were a number of downhill sections with some twists that look like they would be really fun on dry pavement. Today I was content to roll at the back of the group and be a little cautious with the wet pavement.
Close to mile 22 and near the crossing for Hwy. 20 we took an opportunity at the store for Alan to look at a mechanical issue with Nancy's bike and Keith flatted. We saw several other groups out cycling in the rain while we were at the store. From that point Nancy, Diane, Alan, Claire and Elaine decided to head back to the cars and the rest of us decided to go forward and get a few more miles.
It wasn't long after we parted that the rain was easing up, but the rooster tails of water from the bike tires made it feel as if the rain was still coming. Somewhere along those roads I began to feel the fatigue in my legs from training this past week and the extra work I did last week especially. I am very glad the group was rolling an easier pace today.
Even though the rain and mechanical issue broke up the group it was still nice being out with my cycling friends. Thanks again Joe for putting together a nice route and I think I can speak for several when I say we look forward to returning to try this again on dry pavement.
Nutrition Intake During and after the Course: ~15 oz. of water with Hammer Perpetuem, ~10 oz water with glutamine & BCAA (1) Cliff Bars (1) 30 gram Whey protein post ride recovery drink .
The Weather: drizzling start, rained a little harder and then started clearing toward the end.
Bike: LOOK 585, Garmin 705, Powertap wired
Overall Power Data:
I am guessing a 0.8 IF
WKO estimates a 216 TSS for today
Not sure of the results because my power meter was not working today
Sunday, July 10, 2011
Comet - Tempo
RidewithGPS Data
Garmin Connect Data
Distance: 40.50 mi
Moving Time: 02:17:52
Avg Speed: 17.7 mph
Max Speed: 24.4 mph
Goal: 2 x 60 minute intervals sustained in levels 3.
Nutrition Intake During and after the Course: ~52 oz.of water w/ BCAA's, Glutamine (1) Hammer gel
The Ride: Not a bad effort considering I had a lot of miles and training time this week. The heat and fluid loss was intense today. Fortunately the path has a lot of tree canopy.
The Weather: 90 degrees, sunny, Very hot and humid
Bike: LOOK 585, PT Hub, Garmin 705
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 2.25 0.50
2 37.25 23.70
3 97.08 101.61
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 0.29 0.61
Power Data:
Interval 1:
Duration: 1:07:47 (1:07:57)
Work: 591 kJ
TSS: 66.4 (intensity factor 0.774)
Norm Power: 159
VI: 1.08
Distance: 20.228 mi
Min Max Avg
Power: 0 474 147 watts
Speed: 0 24.7 17.9 mph
Pace 2:26 0:00 3:21 min/mi
Hub Torque: 0 26 5 lb-in
Crank Torque: 0 811 167 lb-in
Interval 2:
Duration: 1:08:07 (1:09:47)
Work: 543 kJ
TSS: 57.6 (intensity factor 0.724)
Norm Power: 148
VI: 1.1
Distance: 19.936 mi
Min Max Avg
Power: 0 367 135 watts
Speed: 0 23 17.6 mph
Pace 2:37 0:00 3:25 min/mi
Hub Torque: 0 36 5 lb-in
Crank Torque: 0 591 161 lb-in
Garmin Connect Data
Distance: 40.50 mi
Moving Time: 02:17:52
Avg Speed: 17.7 mph
Max Speed: 24.4 mph
Goal: 2 x 60 minute intervals sustained in levels 3.
Nutrition Intake During and after the Course: ~52 oz.of water w/ BCAA's, Glutamine (1) Hammer gel
The Ride: Not a bad effort considering I had a lot of miles and training time this week. The heat and fluid loss was intense today. Fortunately the path has a lot of tree canopy.
The Weather: 90 degrees, sunny, Very hot and humid
Bike: LOOK 585, PT Hub, Garmin 705
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 2.25 0.50
2 37.25 23.70
3 97.08 101.61
4 0.00 0.00
5 0.00 0.00
6 0.00 0.00
7 0.29 0.61
Power Data:
Interval 1:
Duration: 1:07:47 (1:07:57)
Work: 591 kJ
TSS: 66.4 (intensity factor 0.774)
Norm Power: 159
VI: 1.08
Distance: 20.228 mi
Min Max Avg
Power: 0 474 147 watts
Speed: 0 24.7 17.9 mph
Pace 2:26 0:00 3:21 min/mi
Hub Torque: 0 26 5 lb-in
Crank Torque: 0 811 167 lb-in
Interval 2:
Duration: 1:08:07 (1:09:47)
Work: 543 kJ
TSS: 57.6 (intensity factor 0.724)
Norm Power: 148
VI: 1.1
Distance: 19.936 mi
Min Max Avg
Power: 0 367 135 watts
Speed: 0 23 17.6 mph
Pace 2:37 0:00 3:25 min/mi
Hub Torque: 0 36 5 lb-in
Crank Torque: 0 591 161 lb-in
Saturday, July 9, 2011
Brewery to Salacoa Valley 65 Miles
RidgewithGPS Data
Garmin Connect Ride Data
Ride Summary (totals):
Distance: 65.4 mi
Moving Time: 03:57:49
Avg Moving Speed: 16.5 mph
Max Speed: 34.7 mph
Group: Kit, Neal, Scott, Courtney, Joe, Elizabeth, Laurie, Jamie, Nancy, Claire, Gary, Keith, Edgar, Mike, Alan, me and four visitors.
Goal: L3 +/-
The Ride: I am not sure how to describe this ride. It was another attempt of holding a ride for Peter, who will be off the bike for a few weeks, but he was not able to make. However, what I thought would be our normal group turned out to be 21 cyclists. I knew with this many riders and damp roads there could be some issues so I was hoping that we all would be extra cautious. One of the visitors flatted close to mile 12 and that is when the group started to break apart. From that point forward it seemed to have small clusters here and there. I wasn't about to be a control freak and keep us all together. That is just too stressful. It was time to sit back and let it play out. I just try to get out the email to the group and after that chore I just want to ride my bike. I do not want to be a group ride leader. Too stressful and takes the fun out of the day.
I was content to just start holding more of my own pace, but the route I created had some nice sized rollers and with the amount of fatigue that I had from training this week my legs were not near as lively. The heat and humidity was also bad. When we stopped at the store stop my clothes were absolutely soaked and it appeared that everyone was in the same condition.
Again I am not sure what to say about today's ride other than I got to ride my bike and at times with various friends. I was with Jamie, Keith, Mike and Edgar for a while. I finished the ride with Elizabeth and Joe and that was a pleasure to be able to ride in with them. It appeared that everyone finally made it in and that is the most important part.
Nutrition Intake During and after the Course: ~52 oz. of water with Hammer Perpetuem, ~26 oz water (1) Hammer gel (1) Cliff Bars (1) Perpetuem Solid (1) 40 gram Whey protein post ride recovery drink .
The Weather: Cloudy, Start @ 35 degrees, End @ 88 degrees, High humidity
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 3.99 0.69
2 80.51 46.16
3 101.77 123.62
4 40.15 45.08
5 0.00 0.00
6 1.60 5.85
7 9.22 27.50
Overall Power Data:
Entire workout (117 watts):
Duration: 3:59:43 (4:32:04)
Work: 1672 kJ
TSS: 249.4 (intensity factor 0.799)
Norm Power: 164
VI: 1.39
Distance: 65.629 mi
Min Max Avg
Power: 0 717 117 watts
Speed: 0 35.5 16.4 mph
Pace 1:41 0:00 3:39 min/mi
Hub Torque: 0 43 6 lb-in
Crank Torque: 0 646 131 lb-in
Garmin Connect Ride Data
Ride Summary (totals):
Distance: 65.4 mi
Moving Time: 03:57:49
Avg Moving Speed: 16.5 mph
Max Speed: 34.7 mph
Group: Kit, Neal, Scott, Courtney, Joe, Elizabeth, Laurie, Jamie, Nancy, Claire, Gary, Keith, Edgar, Mike, Alan, me and four visitors.
Goal: L3 +/-
The Ride: I am not sure how to describe this ride. It was another attempt of holding a ride for Peter, who will be off the bike for a few weeks, but he was not able to make. However, what I thought would be our normal group turned out to be 21 cyclists. I knew with this many riders and damp roads there could be some issues so I was hoping that we all would be extra cautious. One of the visitors flatted close to mile 12 and that is when the group started to break apart. From that point forward it seemed to have small clusters here and there. I wasn't about to be a control freak and keep us all together. That is just too stressful. It was time to sit back and let it play out. I just try to get out the email to the group and after that chore I just want to ride my bike. I do not want to be a group ride leader. Too stressful and takes the fun out of the day.
I was content to just start holding more of my own pace, but the route I created had some nice sized rollers and with the amount of fatigue that I had from training this week my legs were not near as lively. The heat and humidity was also bad. When we stopped at the store stop my clothes were absolutely soaked and it appeared that everyone was in the same condition.
Again I am not sure what to say about today's ride other than I got to ride my bike and at times with various friends. I was with Jamie, Keith, Mike and Edgar for a while. I finished the ride with Elizabeth and Joe and that was a pleasure to be able to ride in with them. It appeared that everyone finally made it in and that is the most important part.
Nutrition Intake During and after the Course: ~52 oz. of water with Hammer Perpetuem, ~26 oz water (1) Hammer gel (1) Cliff Bars (1) Perpetuem Solid (1) 40 gram Whey protein post ride recovery drink .
The Weather: Cloudy, Start @ 35 degrees, End @ 88 degrees, High humidity
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 3.99 0.69
2 80.51 46.16
3 101.77 123.62
4 40.15 45.08
5 0.00 0.00
6 1.60 5.85
7 9.22 27.50
Overall Power Data:
Entire workout (117 watts):
Duration: 3:59:43 (4:32:04)
Work: 1672 kJ
TSS: 249.4 (intensity factor 0.799)
Norm Power: 164
VI: 1.39
Distance: 65.629 mi
Min Max Avg
Power: 0 717 117 watts
Speed: 0 35.5 16.4 mph
Pace 1:41 0:00 3:39 min/mi
Hub Torque: 0 43 6 lb-in
Crank Torque: 0 646 131 lb-in
Monday, July 4, 2011
July 4th Ride
Ready To Roll Out
Gary Wearing the Colors
Strolling Along With An Easy Pace
RidewithGPS DataGarmin Connect Data
Ride Summary (totals):
Distance: 61.4 mi
Elevation Gain 3,230 ft
Moving Time: 03:42:34
Avg Moving Speed: 16.6 mph
Max Speed: 39.6 mph
Group: Gary, Keith, Jamie, Nancy, Kit, Glenn, Neal and me
Goal: Enjoy riding with friends
Route Description: Rose Pedal Metric Route, Rolling hills
The Ride: What a great ride this turned out to be with just a few of us meeting this holiday morning to roll out on the Rose Pedal Metric route. It was supposed to be a "conversation paced" ride and it really turned out to be just that. It was very enjoyable that we all started together, rolled along together and finished together. We did have some moments when our speed picked up a bit, but those were low wattage roads where the speed is higher and effort fairly low. Overall the entire ride just felt a little less stressed than some of our normal hammerfest.
A huge thanks to men and women in our military that are serving this country to keep our freedom. A huge thanks to those who paid the ultimate price and sacrifice.
Nutrition Intake During and after the Course: ~26 oz.of water with Perpetuem, Glutamine, BCAA / ~22 oz water (1) Hammer gel (1) Hammer Perpetuem Solid (1) Cliff Bar (1) 40 gram Whey protein post ride recovery drink . 3 Endurolytes before the ride.
The Weather: Sunny start @ 78 degrees, sunny end @ 90 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 26.21 9.232 76.59 40.21
3 113.06 146.91
4 0.00 0.00
5 0.00 0.00
6 0.44 1.13
7 8.23 28.53
Entire workout (108 watts):
Duration: 3:46:39 (4:07:12)
Work: 1456 kJ
TSS: 226.4 (intensity factor 0.783)
Norm Power: 161
VI: 1.49
Distance: 61.854 mi
Min Max Avg
Power: 0 751 108 watts
Speed: 0 40.3 16.4 mph
Pace 1:29 0:00 3:40 min/mi
Hub Torque: 0 40 5 lb-in
Crank Torque: 0 950 121 lb-in
Saturday, July 2, 2011
Brewery to Adairsville to Kingston
RidewithGPS Data
Garmin Connect Data
Ride Summary (totals):
Distance: 59.7 mi
Elevation Gain 2,918 ft
Moving Time: 03:28:36
Avg Moving Speed: 17.2 mph
Max Speed: 36.8 mph
Group: Gary, Keith, Jamie, Nancy, Edgar, Jack, Diane R, Mike R., Neal, Alan, me and some of Diane's friends visiting.
Goal: Enjoy riding with friends
Route Description: Rolling hills
The Ride: This was supposed to be a ride for Peter, but unfortunately he was not able to make it. More than 13 of us rolled out along with Gayle, Karl and some others heading in a different direction. It was a nice pace as we rolled on for a warm up and once we hit Trimble Hollow Road things got a bit more exciting. After that fun I was ready to tone it back a bit for the day.
I wish I had it on video of a Golden Retriever miss timed his charge at me. He hit the brake and could hear his nails as he almost slid into me. He pulled his head back hard so not to hit me, but the expression on that dog's face was priceless. Glad he did not T-bone me because he was hefty enough to take me and Mike down.
Diane, Mike and friends split from us at the store stop in Adairsville leaving us with nine to continue on toward Boyd Mountain, which wasn't too bad of a climb today. We did another good pace on Westside Road and then I really was content to slow it down. I told Jamie I was dropping off the back and Neal came with me or at least he was already there off the back. The two of us shared the remaining mile as I got to ask about his recent trip to France and climbing the classics like Ventoux. I am not sure if I had in my legs to try keeping up with the group on the remaining miles, but I was more content slowing down a little and enjoying being out on the bike. I had already trained hard enough during the week so there was no pressure to hammer.
By the sounds of it at the parking lot is sounded like the pace became a bit more spirited. Sounds like Jack and some others were having a great day and keeping a strong pace.
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) Cliff Bar (1) 40 gram Whey protein post ride recovery drink . 4 Endurolytes before the ride.
The Weather: Sunny start @ 68 degrees, sunny end @ 89 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 8.88 1.732 52.37 32.65
3 51.62 64.14
4 79.49 80.49
5 4.96 9.54
6 4.58 13.75
7 9.20 39.13
Entire workout (122 watts):
Duration: 3:32:55 (3:50:00)
Work: 1541 kJ
TSS: 241.7 (intensity factor 0.834)
Norm Power: 171
VI: 1.4
Distance: 60.289 mi
Min Max Avg
Power: 0 745 122 watts
Speed: 0 37.2 17.0 mph
Pace 1:37 0:00 3:32 min/mi
Hub Torque: 0 34 6 lb-in
Crank Torque: 0 723 133 lb-in
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