Garmin Connect Data
Ride with GPS Data
Training Peaks
Summary
Moving Time: 3:38:00
Distance: 59 miles
Avg Moving Speed 16.2 mph
Elevation Gain: 2,740 ft
Group: Diane, Elizabeth, Rob, Joe and me
Goal: Enjoy the group ride.
The Ride:
Cycling with friends the day after Christmas.
I have to be honest that my attitude when I woke up this morning was really desiring to just lay there, but I know that I would have been really upset for missing the opportunity for this group ride with time off from work. When I stepped out of my truck at 9 am it felt colder than the previous days and once again my motivation took a hit. However, there was no turning back and I rolled out with the small group. I believe we were the only cyclists there.
I was rather surprised how well I held up on this rolling hill course and with this particular small group of strong cyclists. It was probably due to my friends taking it easy on me.
I am very happy to have finished the ride, overcome the negative feeling I had when I woke up and when I felt the cold air. Plus, my legs did quite well considering the rides we have done over the last several days. Another good day of adding to my yearly mileage as the 2011 season nears its end.
Nutrition Intake During and after the Course: ~24 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram whey protein post ride recovery drink (1) left over chicken, dressing, biscuit about 60 minutes following the ride.
The Weather: Partly cloudy skies at the start @ 35 degrees, End sunny skies @ 50 degrees, breezy
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (122 watts):
Duration: 3:49:47 (4:00:59)
Work: 1680 kJ
TSS: 239.6 (intensity factor 0.792)
Norm Power: 162
VI: 1.33
Distance: 58.89 mi
Min Max Avg
Power: 0 514 122 watts
Cadence: 7 246 81 rpm
Speed: 0 34.2 15.4 mph
Pace 1:45 0:00 3:54 min/mi
Altitude: 634 880 762 ft
Crank Torque: 0 1267 137 lb-in
Temperature: 35.6 51.8 44.0 Fahrenheit
Monday, December 26, 2011
Saturday, December 24, 2011
Christmas Eve Ride
 |
| Joe, Diane, Craig and Rod |
Garmin Connect Data
Ride with GPS Data
Training Peaks Data
Summary
Moving Time: 2:57:48
Distance: 50 miles
Avg Moving Speed 16.8 mph
Elevation Gain: 2,119 ft
Group: Diane, Craig, Rob, Joe and me
Goal: Enjoy the group ride.
The Ride:
Great cycling day with friends this Christmas Eve.
May all my friends, family and those keeping up with my adventures this blog have a very Merry Christmas.
Nutrition Intake During and after the Course: ~24 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) tuna sandwich about 60 minutes following the ride.
The Weather: Dark skies at the start @ 38 degrees, End sunny skies @ 48 degrees, breezy
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (124 watts):
Duration: 3:06:48
Work: 1380 kJ
TSS: 188.9 (intensity factor 0.783)
Norm Power: 160
VI: 1.3
Distance: 49.921 mi
Min Max Avg
Power: 0 581 124 watts
Cadence: 7 - 85 rpm
Speed: 0 36.9 16.0 mph
Pace 1:38 0:00 3:44 min/mi
Altitude: 665 938 793 ft
Crank Torque: 0 1292 132 lb-in
Temperature: 39.2 48.2 42.6 Fahrenheit
Friday, December 23, 2011
Brewery to Craneeater Road
Garmin Connect Data
Ride with GPS Data
Training Peaks
Summary
Moving Time: 3:40:50
Distance: 60 miles
Avg Moving Speed 16.4 mph
Elevation Gain: 2,644 ft
Group: Diane, Mike R.,Ron, Steve, Elizabeth, Joe, Chick, Alek and me
Goal: Enjoy the group ride.
The Ride: My goal for today was to turn off training mode and turn on group ride mode and to have a good time riding with friends. Well, even when I am training I am having fun, but today the difference was to stick with the group for the duration of the ride and just forget about training data. I had a great time with friends. I had no clue of the route, distance or anything and for me that is huge as I typically get all crazy about having a route and a plan in advance.
Nine of us rolled out under dark breezy skies with the temperature low 40 degree (F), but it really did not feel that bad. Most of us were dressed light layers over summer wear. The pace was variable throughout the ride with moments of conversation to brisk surges. Diane had some new roads for us to try out and I thought they were a nice change. However, and unbeknownst to us, a tornado came through that area last night and we saw the carnage and the community rally at a couple locations to clean up some homes that were demolished by fallen trees. At one point we were diverted from our route by the police because of storm damage.
Even though it was for the most part a casual group ride my data still reflects a good amount of effort and I can remember those moments of pushing the pace or driving hard up a few rollers burning a few matches along the way. Best thing was getting to ride with a group of friends and not really worry about working on sustainable power. It is the hard work in training that makes these types of rides enjoyable.
Great cycling day with friends.
May all my friends, family and those keeping up with my adventures this blog have a very Merry Christmas.
Nutrition Intake During and after the Course: ~36 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Hammer gel (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) post ride chicken and rice about 60 minutes following the ride.
The Weather: Dark skies at the start @ 44 degrees, End sunny skies @ 50 degrees, breezy
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (122 watts):
Duration: 3:57:50
Work: 1740 kJ
TSS: 272.2 (intensity factor 0.831)
Norm Power: 170
VI: 1.39
Distance: 60.211 mi
Elevation Gain: 1990 ft
Elevation Loss: 2005 ft
Grade: -0.0 % (-11 ft)
Min Max Avg
Power: 0 722 122 watts
Cadence: 7 246 81 rpm
Speed: 0 32.2 15.2 mph
Pace 1:52 0:00 3:57 min/mi
Altitude: 639 1025 790 ft
Crank Torque: 0 1527 135 lb-in
Temperature: 44.6 53.6 47.9 Fahrenheit
Ride with GPS Data
Training Peaks
Summary
Moving Time: 3:40:50
Distance: 60 miles
Avg Moving Speed 16.4 mph
Elevation Gain: 2,644 ft
Group: Diane, Mike R.,Ron, Steve, Elizabeth, Joe, Chick, Alek and me
Goal: Enjoy the group ride.
The Ride: My goal for today was to turn off training mode and turn on group ride mode and to have a good time riding with friends. Well, even when I am training I am having fun, but today the difference was to stick with the group for the duration of the ride and just forget about training data. I had a great time with friends. I had no clue of the route, distance or anything and for me that is huge as I typically get all crazy about having a route and a plan in advance.
Nine of us rolled out under dark breezy skies with the temperature low 40 degree (F), but it really did not feel that bad. Most of us were dressed light layers over summer wear. The pace was variable throughout the ride with moments of conversation to brisk surges. Diane had some new roads for us to try out and I thought they were a nice change. However, and unbeknownst to us, a tornado came through that area last night and we saw the carnage and the community rally at a couple locations to clean up some homes that were demolished by fallen trees. At one point we were diverted from our route by the police because of storm damage.
Even though it was for the most part a casual group ride my data still reflects a good amount of effort and I can remember those moments of pushing the pace or driving hard up a few rollers burning a few matches along the way. Best thing was getting to ride with a group of friends and not really worry about working on sustainable power. It is the hard work in training that makes these types of rides enjoyable.
Great cycling day with friends.
May all my friends, family and those keeping up with my adventures this blog have a very Merry Christmas.
Nutrition Intake During and after the Course: ~36 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Hammer gel (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) post ride chicken and rice about 60 minutes following the ride.
The Weather: Dark skies at the start @ 44 degrees, End sunny skies @ 50 degrees, breezy
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (122 watts):
Duration: 3:57:50
Work: 1740 kJ
TSS: 272.2 (intensity factor 0.831)
Norm Power: 170
VI: 1.39
Distance: 60.211 mi
Elevation Gain: 1990 ft
Elevation Loss: 2005 ft
Grade: -0.0 % (-11 ft)
Min Max Avg
Power: 0 722 122 watts
Cadence: 7 246 81 rpm
Speed: 0 32.2 15.2 mph
Pace 1:52 0:00 3:57 min/mi
Altitude: 639 1025 790 ft
Crank Torque: 0 1527 135 lb-in
Temperature: 44.6 53.6 47.9 Fahrenheit
Saturday, December 17, 2011
Cagle Alternate - 60 Miles
Garmin Connect Data
Ride with GPS Data
Summary
Moving Time: 3:22:44
Distance: 60 miles
Avg Moving Speed 17.8 mph
Elevation Gain: 2,142 ft
Sosbee Group: Diane, Mike R.,Craig, Ron, Steve, Mike Q., Joe and me
Goal: Keep a steady pace for the duration and finish with a 0.8 IF for 60 miles.
The Ride: At first light this morning the appearance was dark, dreary and windy. Not something that looked enticing and with the rain yesterday I knew it was going to be one of those mornings that can chill you to the bone. We had eight of us willing to tacking the headwinds as the course was due north toward Cagle Road, but not all of us had intention of going the distance of the prescribed route.
It was one of those days where I just wanted to buckled down and get this done and I heard Mike say the same thing before we rolled out. After a few miles the pace picked up and I suppose I was the guilty one at first. It did not take long to make it to Cash Road and do our first store stop at the Sunoco. Diane and Mike turned about the 23 mile mark and we pushed a few more miles to the 30 mile mark. Joe went on north solo with hope of finishing with 70 miles.
One the return it was me, Craig and Mike swapping turns at the front with a brisk pace, but it seemed like Craig was up in front the majority of the time with some really strong pulls. Next thing I know we are rolling back into the parking lot and the day is done for cycling. A very good day both in effort from everyone and with friendship out on the road. A great day of spinning the cranks.
Nutrition Intake During and after the Course: ~36 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine, egg protein (1) Hammer gel (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) post ride meatloaf, crackers and milk about 60 minutes following the ride.
The Weather: Dark skies at the start @ 37 degrees, End sunny skies @ 48 degrees, sustained 8+ mph headwinds on the way out and decent tailwind on the return.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (146 watts):
Duration: 3:28:01 (3:36:08)
Work: 1816 kJ
TSS: 252.5 (intensity factor 0.854)
Norm Power: 175
VI: 1.2
Distance: 59.982 mi
Elevation Gain: 1578 ft
Elevation Loss: 1589 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 591 146 watts
Cadence: 7 - 82 rpm
Speed: 0 31.4 17.3 mph
Pace 1:55 0:00 3:28 min/mi
Altitude: 649 936 754 ft
Crank Torque: 0 1279 157 lb-in
Temperature: 37.4 48.2 40.8 Fahrenheit
Ride with GPS Data
Summary
Moving Time: 3:22:44
Distance: 60 miles
Avg Moving Speed 17.8 mph
Elevation Gain: 2,142 ft
Sosbee Group: Diane, Mike R.,Craig, Ron, Steve, Mike Q., Joe and me
Goal: Keep a steady pace for the duration and finish with a 0.8 IF for 60 miles.
The Ride: At first light this morning the appearance was dark, dreary and windy. Not something that looked enticing and with the rain yesterday I knew it was going to be one of those mornings that can chill you to the bone. We had eight of us willing to tacking the headwinds as the course was due north toward Cagle Road, but not all of us had intention of going the distance of the prescribed route.
It was one of those days where I just wanted to buckled down and get this done and I heard Mike say the same thing before we rolled out. After a few miles the pace picked up and I suppose I was the guilty one at first. It did not take long to make it to Cash Road and do our first store stop at the Sunoco. Diane and Mike turned about the 23 mile mark and we pushed a few more miles to the 30 mile mark. Joe went on north solo with hope of finishing with 70 miles.
One the return it was me, Craig and Mike swapping turns at the front with a brisk pace, but it seemed like Craig was up in front the majority of the time with some really strong pulls. Next thing I know we are rolling back into the parking lot and the day is done for cycling. A very good day both in effort from everyone and with friendship out on the road. A great day of spinning the cranks.
Nutrition Intake During and after the Course: ~36 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine, egg protein (1) Hammer gel (1) Cliff bar (1) 40 gram egg protein post ride recovery drink (1) post ride meatloaf, crackers and milk about 60 minutes following the ride.
The Weather: Dark skies at the start @ 37 degrees, End sunny skies @ 48 degrees, sustained 8+ mph headwinds on the way out and decent tailwind on the return.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (146 watts):
Duration: 3:28:01 (3:36:08)
Work: 1816 kJ
TSS: 252.5 (intensity factor 0.854)
Norm Power: 175
VI: 1.2
Distance: 59.982 mi
Elevation Gain: 1578 ft
Elevation Loss: 1589 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 591 146 watts
Cadence: 7 - 82 rpm
Speed: 0 31.4 17.3 mph
Pace 1:55 0:00 3:28 min/mi
Altitude: 649 936 754 ft
Crank Torque: 0 1279 157 lb-in
Temperature: 37.4 48.2 40.8 Fahrenheit
Saturday, December 10, 2011
Time For 20's
With December's calendar stacked up with social gatherings (many of them mandatory to attend) training time is taking a hit, but with the effectiveness of training at 20+ minute intervals at greater than 91% of FTP I can rest a little easier that my training stress load will not drop completely.
Actually I am quite happy of how my training went this week using the 20 minute intervals on a very limited time frame. Today (Saturday) I was not able to do my long endurance ride and I will have only an hour to train tomorrow morning.
The last blog entry was the 70 mile ride that took a lot out of me with the sustained headwinds on the return, but here is how the week has gone so far. Please note that I am classified as a recreational cyclists so my power output numbers are still low, but that is why we train. I desire to be improved for next year.
Monday - trained legs at the gym
Tuesday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP)
Wednesday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP) Training Peaks Upload
Thursday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP) Training Peaks Upload
Friday - Time off from cycling training
Saturday - 60 minutes total (2 x 20 minute intervals @ > 92% FTP) Training Peaks Upload
Sunday - 60 minutes total (2 x 20 minute intervals @ > 92% FTP) Training Peaks Upload
It looks like much of December will be like this, but to be honest I really like doing these short intense efforts. My hope is to keep my CTL from dropping below 70 through the cold months.
Actually I am quite happy of how my training went this week using the 20 minute intervals on a very limited time frame. Today (Saturday) I was not able to do my long endurance ride and I will have only an hour to train tomorrow morning.
The last blog entry was the 70 mile ride that took a lot out of me with the sustained headwinds on the return, but here is how the week has gone so far. Please note that I am classified as a recreational cyclists so my power output numbers are still low, but that is why we train. I desire to be improved for next year.
Monday - trained legs at the gym
Tuesday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP)
Wednesday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP) Training Peaks Upload
Thursday - 60 minutes total (2 x 20 minute intervals @ > 95% FTP) Training Peaks Upload
Friday - Time off from cycling training
Saturday - 60 minutes total (2 x 20 minute intervals @ > 92% FTP) Training Peaks Upload
Sunday - 60 minutes total (2 x 20 minute intervals @ > 92% FTP) Training Peaks Upload
It looks like much of December will be like this, but to be honest I really like doing these short intense efforts. My hope is to keep my CTL from dropping below 70 through the cold months.
Saturday, December 3, 2011
Sosbee Bike Park - Cagle Road
Garmin Connect Data
Ride with GPS Data
Summary
Moving Time: 4:20:42
Distance: 70 miles
Avg Moving Speed 16.2 mph
Elevation Gain: 2,379 ft
Sosbee Group 1 (70 mile route): Jesse (me)
Sosbee Group 2 (65 mile route): Diane, Jamie, Bill, Chuck, Peter, Craig, Ron, Chick and Richard
Sosbee Group 3: Edgar
Goal: Keep a steady pace for the duration and finish with a 0.8 IF for 70 miles.
The Ride: We received news that the brewery was having their employee Christmas party and asked for cyclists to park elsewhere so a few of us used the Sosbee Bike Park on Simpson Road. It was my first time parking at this location and I am grateful for the property owners so I dropped a few bucks in the donation box.
My friends headed left and I went right out of the parking area, but we both had similar routes that went due north and then returned. Mine was an out and back, meaning I used the exact same path going north and south, but we all experienced the same brutal sustained headwinds on the return. That was the first time in a long time where I was actually ready to get the ride finished, but the only relief I would get was to keep pushing against the wind and finish. Battling that wind absolutely took everything out of me and there was literally no relief until I pulled into the parking area. Even though the wind beat me and my friends down today we will be ready for the next battle.
We train for endurance and we are tested with various attributes that challenge our forward movement. Today we were tested by the weather as the wind gave us plenty of resistance in the fight to get back to our cars. Even if it we were not always noble in the battle, we finished and to me that is victory for today. Tonight we rest up for tomorrow hopefully there will be another battle for some of us wage again.
I saw Edgar on my return and his plan was to get in 80 miles as he is training for an epic ride in Puerto Rico in January.
Nutrition Intake During and after the Course: ~36 oz. of water with Maltodextrin, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink (1) post ride tuna salad, toast, about 60 minutes following the ride.
The Weather: Sunny sky @ 37 degrees, End @ 62 degrees, sustained 10+ mph headwinds on the return.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (141 watts):
Duration: 4:22:18 (4:26:56)
Work: 2224 kJ
TSS: 260.5 (intensity factor 0.773)
Norm Power: 158
VI: 1.12
Distance: 70.397 mi
Min Max Avg
Power: 0 547 141 watts
Speed: 0 32.1 16.1 mph
Pace 1:52 0:00 3:43 min/mi
Altitude: 626 979 734 ft
Crank Torque: 0 1231 161 lb-in
Interval 1: (slight tailwind)
Duration: 1:57:18 (2:00:52)
Work: 1086 kJ
TSS: 132.5 (intensity factor 0.825)
Norm Power: 169
VI: 1.1
Distance: 35.169 mi
Min Max Avg
Power: 0 547 154 watts
Speed: 0 32.1 18.0 mph
Pace 1:52 0:00 3:20 min/mi
Crank Torque: 0 986 173 lb-in
Interval 2: (sustained headwind)
Duration: 2:24:56 (2:26:00)
Work: 1138 kJ
TSS: 125.6 (intensity factor 0.721)
Norm Power: 148
VI: 1.13
Distance: 35.221 mi
Min Max Avg
Power: 0 455 131 watts
Speed: 0 31.1 14.6 mph
Pace 1:56 0:00 4:06 min/mi
Altitude: 626 886 722 ft
Crank Torque: 0 1231 151 lb-in
Ride with GPS Data
Summary
Moving Time: 4:20:42
Distance: 70 miles
Avg Moving Speed 16.2 mph
Elevation Gain: 2,379 ft
Sosbee Group 1 (70 mile route): Jesse (me)
Sosbee Group 2 (65 mile route): Diane, Jamie, Bill, Chuck, Peter, Craig, Ron, Chick and Richard
Sosbee Group 3: Edgar
Goal: Keep a steady pace for the duration and finish with a 0.8 IF for 70 miles.
The Ride: We received news that the brewery was having their employee Christmas party and asked for cyclists to park elsewhere so a few of us used the Sosbee Bike Park on Simpson Road. It was my first time parking at this location and I am grateful for the property owners so I dropped a few bucks in the donation box.
My friends headed left and I went right out of the parking area, but we both had similar routes that went due north and then returned. Mine was an out and back, meaning I used the exact same path going north and south, but we all experienced the same brutal sustained headwinds on the return. That was the first time in a long time where I was actually ready to get the ride finished, but the only relief I would get was to keep pushing against the wind and finish. Battling that wind absolutely took everything out of me and there was literally no relief until I pulled into the parking area. Even though the wind beat me and my friends down today we will be ready for the next battle.
We train for endurance and we are tested with various attributes that challenge our forward movement. Today we were tested by the weather as the wind gave us plenty of resistance in the fight to get back to our cars. Even if it we were not always noble in the battle, we finished and to me that is victory for today. Tonight we rest up for tomorrow hopefully there will be another battle for some of us wage again.
I saw Edgar on my return and his plan was to get in 80 miles as he is training for an epic ride in Puerto Rico in January.
Nutrition Intake During and after the Course: ~36 oz. of water with Maltodextrin, BCAA's, Gluatamine (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink (1) post ride tuna salad, toast, about 60 minutes following the ride.
The Weather: Sunny sky @ 37 degrees, End @ 62 degrees, sustained 10+ mph headwinds on the return.
Bike: Cannondale six13, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (141 watts):
Duration: 4:22:18 (4:26:56)
Work: 2224 kJ
TSS: 260.5 (intensity factor 0.773)
Norm Power: 158
VI: 1.12
Distance: 70.397 mi
Min Max Avg
Power: 0 547 141 watts
Speed: 0 32.1 16.1 mph
Pace 1:52 0:00 3:43 min/mi
Altitude: 626 979 734 ft
Crank Torque: 0 1231 161 lb-in
Interval 1: (slight tailwind)
Duration: 1:57:18 (2:00:52)
Work: 1086 kJ
TSS: 132.5 (intensity factor 0.825)
Norm Power: 169
VI: 1.1
Distance: 35.169 mi
Min Max Avg
Power: 0 547 154 watts
Speed: 0 32.1 18.0 mph
Pace 1:52 0:00 3:20 min/mi
Crank Torque: 0 986 173 lb-in
Interval 2: (sustained headwind)
Duration: 2:24:56 (2:26:00)
Work: 1138 kJ
TSS: 125.6 (intensity factor 0.721)
Norm Power: 148
VI: 1.13
Distance: 35.221 mi
Min Max Avg
Power: 0 455 131 watts
Speed: 0 31.1 14.6 mph
Pace 1:56 0:00 4:06 min/mi
Altitude: 626 886 722 ft
Crank Torque: 0 1231 151 lb-in
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