Comet - Tempo ?

Garmin Connect Data
Ride with GPS Data
Training Peaks Data
Summary
Moving Time: 1:50:38
Distance: 32 miles
Avg Moving Speed 17.3 mph
Elevation Gain: 1,120 ft

Group: Solo going out and joined with a guy named Mike on part of the return.

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

The Ride:
The reason I put Comet - Tempo ? as a title was mainly because going out I felt worn out from the 70 mile ride yesterday and had trouble getting up to speed and power output, but some of that may have been due to heading straight into headwinds. Nevertheless I ended that first hour interval above what I expected with a 0.88 IF (intensity factor). Better than I expected and with the lower average speed there was the evidence that wind certainly did play a role going to the west.

As expected coming back rolling along in the 20+ mph range felt pretty good and it got even better when a guy on a very nice Cannondale Time Trial bike cruised past me. I later found out his name is Mike. Not knowing if he would mind me sitting at his pace I set just off to the right, but not in his draft so that I would continue to work. He continued to pick up the pace and not only was I feeling the fatigue, but I was near my threshold. I kept thinking I cannot continue at this pace, but the legs were willing to output the effort despite the discomfort. Pedestrian traffic was picking up as we were getting near the last miles and there were a few times I had to dig deep with a short sprint because I was cutoff or not able to make it through some small holes in the crowds. No telling what our speeds would have been had there been no other people in the way.

Thanks Mike for letting me hang with you on the return. Great to have met you and that was the best fun I have had in a number of weeks pushing those types of speeds. Good fun and I ended up with a 0.88 IF on the return so all in all a good training day.

Nutrition Intake During and after the Course: ~26 oz. of water with BCAA's and Gluatamine (1) Hammer gel (1) 40 gram whey protein post ride recovery drink (1) chicken salad sandwich on whole grain toast about 60 minutes following the ride.

The Weather: Sunny skies @ 50 degrees with headwind, On the return sunny skies @ 59 degrees with tailwind

Bike: LOOK 585, Garmin 800, Powertap SL+

Overall Power Data:
 Interval 1:
    Duration:      1:00:09
    Work:          600 kJ
    TSS:           78.6 (intensity factor 0.889)
    Norm Power:    182
    VI:            1.09
    Distance:      15.895 mi
    Grade:         0.1 %  (101 ft)
        Min    Max    Avg
    Power:           0    679    166     watts
    Cadence:         7    196    81     rpm
    Speed:           0    23.7    15.9     mph
    Pace             2:32    0:00    3:47     min/mi

Interval 2:
    Duration:      53:21
    Work:          520 kJ
    TSS:           69.9 (intensity factor 0.886)
    Norm Power:    182
    VI:            1.12
    Distance:      16.119 mi
        Min    Max    Avg
    Power:           0    658    163     watts
    Cadence:         14    225    82     rpm
    Speed:           0    32.5    18.1     mph
    Pace             1:51    0:00    3:19     min/mi

Entire workout (165 watts):
    Duration:      1:53:32
    Work:          1121 kJ
    TSS:           148.5 (intensity factor 0.888)
    Norm Power:    182
    VI:            1.1
    Distance:      32.022 mi
        Min    Max    Avg
    Power:           0    679    165     watts
    Cadence:         7    225    81     rpm
    Speed:           0    32.5    16.9     mph
    Pace             1:51    0:00    3:33     min/mi
    Crank Torque:    0    1613    177     lb-in
    Temperature:     50    59    51.8     Fahrenheit