Comet - Tempo

Garmin Connect Ride Data
Ride with GPS Data
Training Peaks Data
Summary
Moving Time: 2:21:48
Distance: 40.5 miles
Avg Moving Speed 17.8 mph
Elevation Gain: 1,145 ft

Group: Solo

Goal: 2 x 1 hour intervals at Tempo (L3)

The Ride:
Wow!! That felt great!
It was really nice to get out for a tempo type ride after church. For the last number of days were spent training indoors and I was about to crack mentally. I had some really good indoor sessions, but another day of it and I believe I would had a melt down. Being outside in the brisk air sure felt good. The skies were sunny and the Comet seemed to be a good place to do a tempo type ride.

I gave a bit more effort on the first 60 minutes since I hope to leave enough in the legs to continue training the next several days. I am finding that training virtually everyday is not only helping my CTL have a nice ramp rate, but I can tell my conditioning is improving right along with that ramp rate in the software.

One thing about going out to the Comet is the eyes and mind have a lot more to occupy other than looking at the same wall for 2 hours slugging away inside. What was interesting about the Comet on this trip was seeing a number of cycling teams and a few triathletes that looked like they were coming out of hibernation and starting to get some miles on their legs. I did not see any team hammering, but rather just cruising along wearing the same kits and chatting it up. It was also nice to see a variety of others out just doing some general work on fitness and I was fortunate that only a few times I had to really slow down to maneuver around the slower traffic.

Anyway, it was just great to be cycling outside.

Nutrition Intake During and after the Course: ~30 oz. of water with BCAA's and Gluatamine (1) Hammer gel (1) 40 gram whey protein post ride recovery drink (1) chicken salad sandwich about 60 minutes following the ride.

The Weather: Sunny skies at the start @ 46 degrees, End sunny skies @ 55 degrees, breezy

Bike: Cannondale six13, Garmin 800, Powertap SL+

Overall Power Data:
 Interval 1:
    Duration:      1:00:05
    Work:          613 kJ
    TSS:           75.7 (intensity factor 0.873)
    Norm Power:    179
    VI:            1.05
    Distance:      17.592 mi
        Min    Max    Avg
    Power:           0    469    170     watts
    Cadence:         10    239    84     rpm
    Speed:           0    23.7    17.6     mph
    Pace             2:32    0:00    3:25     min/mi

Interval 2:
    Duration:      1:00:02
    Work:          517 kJ
    TSS:           59.6 (intensity factor 0.772)
    Norm Power:    158
    VI:            1.1
        Min    Max    Avg
    Power:           0    665    144     watts
    Cadence:         19    205    79     rpm
    Speed:           0    30.1    18.1     mph
    Pace             1:59    0:00    3:19     min/mi

 Entire workout (149 watts):
    Duration:      2:21:50
    Work:          1265 kJ
    TSS:           153.1 (intensity factor 0.806)
    Norm Power:    165
    VI:            1.11
    Distance:      40.48 mi