Garmin Connect Data & Map
Ride with GPS Data & Map
Ride Summary
Moving Time: 4:16:59 (4:20:07 total)
Distance: 72.8 miles
Avg Moving Speed 17 mph
Solo
Goal: Extend my saddle time and miles.
The Ride: Overall I felt tired today. Not fatigue type tired, but sleepy tired. It was a tough work week.
Nutrition Intake During and after the Course:
Miles 0-50| 26 oz Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine, 1/2 refill
Miles 50-72 | 20 oz Bottle #2 of water with BCAA's, Gluatamine
Mile 35| Cliff Bar
Finish | 20 gram whey protein drink
Home | Tuna salad on whole grain toast, tortilla chips
The Weather: Partly cloudy skies at the start @ 59 degrees, on the return partly cloudy skies@ 68 degrees, calm damp air with damp roads at the start.
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (134 watts):
Duration: 4:17:33 (4:20:11)
Work: 2067 kJ
TSS: 246.1 (intensity factor 0.759)
Norm Power: 156
VI: 1.16
Distance: 72.88 mi
Min Max Avg
Power: 0 594 134 watts
Cadence: 11 231 74 rpm
Speed: 0 37.8 17.0 mph
Pace 1:35 0:00 3:32 min/mi
Crank Torque: 0 1470 161 lb-in
Temperature: 59 78.8 68.6 Fahrenheit
Saturday, March 31, 2012
Saturday, March 24, 2012
Brewery to 411
Garmin Connect Ride Data
Ride with GPS Data
Ride Summary
Moving Time: 5:00:00 (5:04:34 total)
Distance: 83 miles
Avg Moving Speed 16.7 mph
Solo
Goal: Extend my saddle time and miles.
The Ride: Not much to report since this was a typical solo training ride.As noted by the moving time compared to the total time I did not stop much. A few brief stops to the bushes, but I tried to eat while on the bike and keep moving at a moderate pace.
It was later in the ride that I began to struggle, but not with fitness. Instead the struggle was with my shorts and some irritation. Kind of annoying because I was thinking about stretching the ride on out for a 100 mile total, but the irritation was getting so bad that I was ready to finish. I purchased a couple of thin shorts liners that seemed to work great, but like an idiot I thought I could get by today without wearing a pair. Man was I mistaken. Lesson learned.
One cool thing was a large truck passed by me rather close and at a high rate of speed on a remote rural road. We get buzzed often enough that I don't get that disturbed about it. This particular time was not as bad as others and actually I got buzzed worse later in the ride. But in this case as the guy comes around me and unknown to him was a Georgia State Police car. It was one of those Dodge Chargers that was blacked out totally and very stealthy. The G.S.P. had just passed me and was a few hundred feet in front when the guy in the truck came around me. The blue lights came on instantly. SWEET!! I don't know if he was just pulled over purely for speeding or for buzzing me, but I would like to think it was for both. Cool to see though.
Nutrition Intake During and after the Course:
Miles 0-60 | 26 oz Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine, 1/2 refill
Miles 60-80 | 20 oz Bottle #2 of water with BCAA's, Gluatamine
Mile 22 | Hammer Gel
Mile 35| Cliff Bar
Mile 40| Larabar
Finish | 20 gram whey protein drink
Home | Pasta and baked chicken breast
The Weather: Partly cloudy skies at the start @ 57 degrees, on the return partly cloudy skies@ 78 degrees, slight winds from the south. I was starting to feel the breeze impact effort toward the end. Very nice day overall.
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (140 watts):
Duration: 5:00:01 (5:04:34)
Work: 2522 kJ
TSS: 312.9 (intensity factor 0.792)
Norm Power: 162
VI: 1.16
Distance: 83.325 mi
Min Max Avg
Power: 0 650 140 watts
Cadence: 7 206 72 rpm
Speed: 0 35.5 16.7 mph
Pace 1:41 0:00 3:36 min/mi
Crank Torque: 0 1475 170 lb-in
Temperature: 50 77 62.8 Fahrenheit
Ride with GPS Data
Ride Summary
Moving Time: 5:00:00 (5:04:34 total)
Distance: 83 miles
Avg Moving Speed 16.7 mph
Solo
Goal: Extend my saddle time and miles.
The Ride: Not much to report since this was a typical solo training ride.As noted by the moving time compared to the total time I did not stop much. A few brief stops to the bushes, but I tried to eat while on the bike and keep moving at a moderate pace.
It was later in the ride that I began to struggle, but not with fitness. Instead the struggle was with my shorts and some irritation. Kind of annoying because I was thinking about stretching the ride on out for a 100 mile total, but the irritation was getting so bad that I was ready to finish. I purchased a couple of thin shorts liners that seemed to work great, but like an idiot I thought I could get by today without wearing a pair. Man was I mistaken. Lesson learned.
One cool thing was a large truck passed by me rather close and at a high rate of speed on a remote rural road. We get buzzed often enough that I don't get that disturbed about it. This particular time was not as bad as others and actually I got buzzed worse later in the ride. But in this case as the guy comes around me and unknown to him was a Georgia State Police car. It was one of those Dodge Chargers that was blacked out totally and very stealthy. The G.S.P. had just passed me and was a few hundred feet in front when the guy in the truck came around me. The blue lights came on instantly. SWEET!! I don't know if he was just pulled over purely for speeding or for buzzing me, but I would like to think it was for both. Cool to see though.
Nutrition Intake During and after the Course:
Miles 0-60 | 26 oz Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine, 1/2 refill
Miles 60-80 | 20 oz Bottle #2 of water with BCAA's, Gluatamine
Mile 22 | Hammer Gel
Mile 35| Cliff Bar
Mile 40| Larabar
Finish | 20 gram whey protein drink
Home | Pasta and baked chicken breast
The Weather: Partly cloudy skies at the start @ 57 degrees, on the return partly cloudy skies@ 78 degrees, slight winds from the south. I was starting to feel the breeze impact effort toward the end. Very nice day overall.
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (140 watts):
Duration: 5:00:01 (5:04:34)
Work: 2522 kJ
TSS: 312.9 (intensity factor 0.792)
Norm Power: 162
VI: 1.16
Distance: 83.325 mi
Min Max Avg
Power: 0 650 140 watts
Cadence: 7 206 72 rpm
Speed: 0 35.5 16.7 mph
Pace 1:41 0:00 3:36 min/mi
Crank Torque: 0 1475 170 lb-in
Temperature: 50 77 62.8 Fahrenheit
Sunday, March 18, 2012
Comet - Easy Spin
Garmin Connect Data
Summary
Moving Time: 2:20:07
Distance: 40 miles
Avg Moving Speed 17.3 mph
Solo
Goal: Enjoy a nice summer like day on the bike
Ride: I had a great time just getting out on the bike today. I probably should have taken the day off to rest my legs and a tender knee, but sitting around the house is just a bummer on a warm sunny day in March.
The one thing about cycling and especially going solo is the amount of time to think about things. I rarely go back to think about old times with friends, but being out on the Comet I remember two of my friends. Here I was cruising along at speeds sometimes in the mid 20 mph range and it seemed effortless.
I remembered in 2004 when Edgar talked me into to going to the Comet and do ten miles. That seemed like a crazy idea. Ten miles on a bike? Wow! The first time I went I borrowed his older Specialized Hardrock mountain bike and though that 10 miles seemed extremely difficult I was addicted to cycling. Coming out the bodybuilding world weighing a 190 lbs at 5'6" and a very serious warning from my doctor that I was very near a stroke because of high blood pressure it seemed like cycling was a good avenue rather than being put on a bunch of medication.
Edgar and I continued going together to the Comet for a couple of years and even though I had stepped up from the loaner bike to a Felt F45 the conditioning was slow coming along. There is one section near the 10 mile mark that is a slight uphill, but I would always blow up or be near doubled over and barely able to catch my breath. At other times we would chase someone down only for them to pass us by again with little effort. I remember thinking that I wanted to be like those guys and be able to cruise at a good speed for a long distance.
Cruising along today on the way back some guy got on my wheel and as I went up a gear I heard the sound of a gear change behind, then another. It wasn't like I was trying to intentionally drop the guy or try to show off. On this stretch I was in the mid 20 mph range and it seemed effortless. I went on for a couple of miles assuming that he was still behind me, but no one was there. Perhaps the day has come that I am that guy that I wanted to be. That I can now cruise at a good speed for a long period of time. I never thought I could participate in any type of endurance sport. Maybe I am wrong about that thought.
The thing is about this time of reflection were the many hours and miles I spent cycling with Edgar in those first few years. If it were not from Edgar talking me into that first ride I may not have become addicted to cycling, but even more important my general health has improved over the years.
Edgar, glad to have shared those miles with you. Hope to share some more miles anytime you want.
Nutrition Intake During and after the Course: ~35 oz. of water with BCAA's and Gluatamine (1)Larabar (1) 40 gram whey protein post ride recovery drink
The Weather: Sunny skies, slight breeze from the west 81 degrees
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (138 watts):
Duration: 2:20:39 (2:22:23)
Work: 1164 kJ
TSS: 125.3 (intensity factor 0.732)
Norm Power: 150
VI: 1.09
Distance: 40.473 mi
Min Max Avg
Power: 0 591 138 watts
Cadence: 8 196 74 rpm
Speed: 0 25.2 17.3 mph
Pace 2:23 0:00 3:28 min/mi
Crank Torque: 0 1193 164 lb-in
Summary
Moving Time: 2:20:07
Distance: 40 miles
Avg Moving Speed 17.3 mph
Solo
Goal: Enjoy a nice summer like day on the bike
Ride: I had a great time just getting out on the bike today. I probably should have taken the day off to rest my legs and a tender knee, but sitting around the house is just a bummer on a warm sunny day in March.
The one thing about cycling and especially going solo is the amount of time to think about things. I rarely go back to think about old times with friends, but being out on the Comet I remember two of my friends. Here I was cruising along at speeds sometimes in the mid 20 mph range and it seemed effortless.
I remembered in 2004 when Edgar talked me into to going to the Comet and do ten miles. That seemed like a crazy idea. Ten miles on a bike? Wow! The first time I went I borrowed his older Specialized Hardrock mountain bike and though that 10 miles seemed extremely difficult I was addicted to cycling. Coming out the bodybuilding world weighing a 190 lbs at 5'6" and a very serious warning from my doctor that I was very near a stroke because of high blood pressure it seemed like cycling was a good avenue rather than being put on a bunch of medication.
Edgar and I continued going together to the Comet for a couple of years and even though I had stepped up from the loaner bike to a Felt F45 the conditioning was slow coming along. There is one section near the 10 mile mark that is a slight uphill, but I would always blow up or be near doubled over and barely able to catch my breath. At other times we would chase someone down only for them to pass us by again with little effort. I remember thinking that I wanted to be like those guys and be able to cruise at a good speed for a long distance.
Cruising along today on the way back some guy got on my wheel and as I went up a gear I heard the sound of a gear change behind, then another. It wasn't like I was trying to intentionally drop the guy or try to show off. On this stretch I was in the mid 20 mph range and it seemed effortless. I went on for a couple of miles assuming that he was still behind me, but no one was there. Perhaps the day has come that I am that guy that I wanted to be. That I can now cruise at a good speed for a long period of time. I never thought I could participate in any type of endurance sport. Maybe I am wrong about that thought.
The thing is about this time of reflection were the many hours and miles I spent cycling with Edgar in those first few years. If it were not from Edgar talking me into that first ride I may not have become addicted to cycling, but even more important my general health has improved over the years.
Edgar, glad to have shared those miles with you. Hope to share some more miles anytime you want.
Nutrition Intake During and after the Course: ~35 oz. of water with BCAA's and Gluatamine (1)Larabar (1) 40 gram whey protein post ride recovery drink
The Weather: Sunny skies, slight breeze from the west 81 degrees
Bike: LOOK 585, Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (138 watts):
Duration: 2:20:39 (2:22:23)
Work: 1164 kJ
TSS: 125.3 (intensity factor 0.732)
Norm Power: 150
VI: 1.09
Distance: 40.473 mi
Min Max Avg
Power: 0 591 138 watts
Cadence: 8 196 74 rpm
Speed: 0 25.2 17.3 mph
Pace 2:23 0:00 3:28 min/mi
Crank Torque: 0 1193 164 lb-in
Saturday, March 17, 2012
Brewery to Cagle Road with Company
Garmin Connect Data
Ride with GPS Data
Garmin Summary
Moving Time: 4:45:46 (4:51:21 total)
Distance: 70 miles
Avg Moving Speed 15.6 mph
Group: Jamie, Tim, Craig and me
Goal: Extend my saddle time and miles.
The Ride: Kind of a rough start this morning driving up to the brewery with light rain and still dark. A couple of miles from the exit I got trapped in traffic due to an accident. Fortunately I was able to cross the interstate and find a back way over to the brewery where Craig and Jamie were waiting. I put in the title with company because I was training this route solo, but I am grateful to have some company with me. Nice to see Gary, Mike, Peter and Kit getting ready to head out on their route.
The three of us rolled out and a few minutes later we see Tim coming. The four of us headed due north on my same old out and back route. My goal today was to kind of take it easy. I never really fully recovered from the century last weekend and my knee has been tender as well. Going up we did not push real hard and at times were spread out with each kind of doing their own pace, which is good. Jamie gave us notice that she would be turning at the 30 mile mark so we pushed on to the 35 mile mark. We thought we might catch her on the return, but at our turn around my rear tire picked up a sharp object and that took a few unexpected extra minutes and with the dampness and grit all over my bike it turned out to be a real mess.
On the return me, Tim and Craig took long turns in the front with a brisk pace as we headed back toward Redbud and Cash. Even though I was in their draft I was still at or over my threshold at times. As we approached 15 miles from the end I was really starting to feel fatigued. Tim was getting well ahead of me and Craig, but we regrouped near the Sosebee Bike Park at Simpson Road and held on Tim's wheel for most of the way back.
My review on performance was that Tim looked as strong as ever. Craig looked very solid and probably had near 100 miles as a total because he rides from his house to the starting point. He is really racking up some good solid miles. Jamie is easing back into the groove and building her fitness. I had a tough day. I was able to keep Tim and Craig in sight, but at times was really struggling. As I type this my knee is wrapped with ice with all hopes that this soreness will go away, but it has been with me during training this week.
Next week I need to get back to keeping focus of staying within my training level and keeping that level as constant as I can, but today it was fun to push a bit over and try to keep up with Tim and Craig. My data shows a 50 minute period (16 miles) between Cagle Road to the Sunoco Station that we had a 19.6 mph average. The wattage was not always steady, but I had a 0.9 IF (intensity factor) in that section. Maybe that is why the last 20 miles were tough for me.
Nutrition Intake During and after the Course:
Miles 0-50 | 26 oz Bottle #1 of water with Hammer Perpetuem, BCAA's, Gluatamine
Miles 50-70 | 20 oz Bottle #2 of water with BCAA's, Gluatamine
Mile 22 | Hammer Gel
Mile 35| Cliff Bar
Finish | 20 gram whey protein drink
Home | Tuna salad salad with chicken breast on whole grain toast
The Weather: Wet roads, Cloudy skies at the start @ 57 degrees, cloudy skies@ 78 degrees, slight winds from the south.
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (139 watts):
Duration: 4:01:16 (4:43:05)
Work: 2006 kJ
TSS: 276.2 (intensity factor 0.83)
Norm Power: 170
VI: 1.23
Distance: 71.955 mi
Min Max Avg
Power: 0 634 139 watts
Cadence: 7 212 77 rpm
Speed: 0 36.8 17.9 mph
Pace 1:38 0:00 3:21 min/mi
Crank Torque: 0 1581 160 lb-in
Ride with GPS Data
Garmin Summary
Moving Time: 4:45:46 (4:51:21 total)
Distance: 70 miles
Avg Moving Speed 15.6 mph
Group: Jamie, Tim, Craig and me
Goal: Extend my saddle time and miles.
The Ride: Kind of a rough start this morning driving up to the brewery with light rain and still dark. A couple of miles from the exit I got trapped in traffic due to an accident. Fortunately I was able to cross the interstate and find a back way over to the brewery where Craig and Jamie were waiting. I put in the title with company because I was training this route solo, but I am grateful to have some company with me. Nice to see Gary, Mike, Peter and Kit getting ready to head out on their route.
The three of us rolled out and a few minutes later we see Tim coming. The four of us headed due north on my same old out and back route. My goal today was to kind of take it easy. I never really fully recovered from the century last weekend and my knee has been tender as well. Going up we did not push real hard and at times were spread out with each kind of doing their own pace, which is good. Jamie gave us notice that she would be turning at the 30 mile mark so we pushed on to the 35 mile mark. We thought we might catch her on the return, but at our turn around my rear tire picked up a sharp object and that took a few unexpected extra minutes and with the dampness and grit all over my bike it turned out to be a real mess.
On the return me, Tim and Craig took long turns in the front with a brisk pace as we headed back toward Redbud and Cash. Even though I was in their draft I was still at or over my threshold at times. As we approached 15 miles from the end I was really starting to feel fatigued. Tim was getting well ahead of me and Craig, but we regrouped near the Sosebee Bike Park at Simpson Road and held on Tim's wheel for most of the way back.
My review on performance was that Tim looked as strong as ever. Craig looked very solid and probably had near 100 miles as a total because he rides from his house to the starting point. He is really racking up some good solid miles. Jamie is easing back into the groove and building her fitness. I had a tough day. I was able to keep Tim and Craig in sight, but at times was really struggling. As I type this my knee is wrapped with ice with all hopes that this soreness will go away, but it has been with me during training this week.
Next week I need to get back to keeping focus of staying within my training level and keeping that level as constant as I can, but today it was fun to push a bit over and try to keep up with Tim and Craig. My data shows a 50 minute period (16 miles) between Cagle Road to the Sunoco Station that we had a 19.6 mph average. The wattage was not always steady, but I had a 0.9 IF (intensity factor) in that section. Maybe that is why the last 20 miles were tough for me.
Nutrition Intake During and after the Course:
Miles 0-50 | 26 oz Bottle #1 of water with Hammer Perpetuem, BCAA's, Gluatamine
Miles 50-70 | 20 oz Bottle #2 of water with BCAA's, Gluatamine
Mile 22 | Hammer Gel
Mile 35| Cliff Bar
Finish | 20 gram whey protein drink
Home | Tuna salad salad with chicken breast on whole grain toast
The Weather: Wet roads, Cloudy skies at the start @ 57 degrees, cloudy skies@ 78 degrees, slight winds from the south.
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (139 watts):
Duration: 4:01:16 (4:43:05)
Work: 2006 kJ
TSS: 276.2 (intensity factor 0.83)
Norm Power: 170
VI: 1.23
Distance: 71.955 mi
Min Max Avg
Power: 0 634 139 watts
Cadence: 7 212 77 rpm
Speed: 0 36.8 17.9 mph
Pace 1:38 0:00 3:21 min/mi
Crank Torque: 0 1581 160 lb-in
Saturday, March 10, 2012
Brewery to Old Federal Road - 100 Mile Route
Garmin Connect Data
Ride with GPS Data
Garmin Summary
Moving Time: 6:30:20 (6:54:30 total)
Distance: 101.4 miles
Avg Moving Speed 15.6 mph
Group: Craig and me
Goal: Extend my saddle time and miles.
The Ride: I received an email last night from Craig asking if I was riding and that he needed miles. That was good news because just so happened that I wanted to get in some miles today as well. I wanted to give it go for my first century of 2012. I felt pretty confident that I could do the miles, but I was not so sure how it would turn out since I have put in some good L4 training efforts all week with just Friday off.
We rolled out of the brewery about 8:30 and headed due north on my usual out and back route going toward Fort Mountain. Neither one of us did any drafting on the way up so we both were able to keep constant torque on the pedals. There was a slight feel of headwind that also helped us keep some training intensity, but not so much that it jeopardized our desire for longer distance. I kept a watchful eye on my power meter to keep it aerobic and only on a few sharp hills went up over my threshold briefly. I saw Craig make a surge on some bigger hills just past Redbud and I wondered if that would have an effect later in the ride. He told me later that he felt the effect.
Once we arrived at the base of Fort Mountain we discussed if we should climb it or wait another day. I think we made the right choice for today and looking at the accumulated TSS on the Garmin 800 and realizing we still had half the ride remaining I was good with adding a few more flatter miles heading north. When we came back to the intersection at the base of the climb I saw a group of cyclists coming from the mountain. The orange jersey in the distance looked a lot like my friend Mike. We rolled over to see and it was Mike, Gary, Kit, Glenn and one or two more guys doing some climbing training. Pretty cool to see my friends out. We chatted a couple of minutes, but with a very long ride back we turned south with 50 miles of pavement between us and the brewery.
We kept some pretty good speed going back until Craig started feeling a bit of an upset stomach from drinking Gatorade at a store stop. We backed the pace down and a few hours later we were back safe in the parking lot. That can happen to anyone. It has happened to me several times. I believe Craig finished the day with about 111 miles. Pretty good for this time of the year.
A few things about today were a test of current fitness and a test of on the bike nutrition. My legs were still ready to crank out the power even in the last miles, but I still have more work to be done on conditioning for endurance rides. Another test was with nutrition and fluid intake for long distance and I felt like I had the right ratio with a good blend of solid and liquid nutrition as noted below.
Please pardon any grammatical errors or poor writing style.....I am worn out
Nutrition Intake During and after the Course:
Miles 0-70 | 26 oz Bottle #1 of water with Hammer Perpetuem, BCAA's, Gluatamine ( 2 water refills)
Miles 70-100 | 26 oz Bottle #2 of water with Egg White protein, Maltodextrin, BCAA's, Gluatamine
Mile 20 | Cliff Bar
Mile 30 | Hammer Gel
Mile 40 | PowerBar Gel Chews (the whole package)
Mile 60 | Cliff Bar
Mile 78 | Hammer Gel
Finish | 20 gram whey protein drink
Home | Romaine lettuce salad with chicken breast, shredded cheese, crushed corn chips and 8 oz skim milk
The Weather: Sunny skies at the start @ 40 degrees, sunny skies@ 66 degrees, ~6 mph winds from the east.
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (136 watts):
Duration: 6:06:42 (6:54:48)
Work: 2986 kJ
TSS: 383.1 (intensity factor 0.792)
Norm Power: 162
VI: 1.2
Distance: 101.438 mi
Min Max Avg
Power: 0 646 136 watts
Cadence: 8 239 79 rpm
Speed: 0 34.4 16.6 mph
Pace 1:45 0:00 3:37 min/mi
Altitude: 465 1002 813 ft
Crank Torque: 0 1783 154 lb-in
Ride with GPS Data
Garmin Summary
Moving Time: 6:30:20 (6:54:30 total)
Distance: 101.4 miles
Avg Moving Speed 15.6 mph
Group: Craig and me
Goal: Extend my saddle time and miles.
The Ride: I received an email last night from Craig asking if I was riding and that he needed miles. That was good news because just so happened that I wanted to get in some miles today as well. I wanted to give it go for my first century of 2012. I felt pretty confident that I could do the miles, but I was not so sure how it would turn out since I have put in some good L4 training efforts all week with just Friday off.
We rolled out of the brewery about 8:30 and headed due north on my usual out and back route going toward Fort Mountain. Neither one of us did any drafting on the way up so we both were able to keep constant torque on the pedals. There was a slight feel of headwind that also helped us keep some training intensity, but not so much that it jeopardized our desire for longer distance. I kept a watchful eye on my power meter to keep it aerobic and only on a few sharp hills went up over my threshold briefly. I saw Craig make a surge on some bigger hills just past Redbud and I wondered if that would have an effect later in the ride. He told me later that he felt the effect.
Once we arrived at the base of Fort Mountain we discussed if we should climb it or wait another day. I think we made the right choice for today and looking at the accumulated TSS on the Garmin 800 and realizing we still had half the ride remaining I was good with adding a few more flatter miles heading north. When we came back to the intersection at the base of the climb I saw a group of cyclists coming from the mountain. The orange jersey in the distance looked a lot like my friend Mike. We rolled over to see and it was Mike, Gary, Kit, Glenn and one or two more guys doing some climbing training. Pretty cool to see my friends out. We chatted a couple of minutes, but with a very long ride back we turned south with 50 miles of pavement between us and the brewery.
We kept some pretty good speed going back until Craig started feeling a bit of an upset stomach from drinking Gatorade at a store stop. We backed the pace down and a few hours later we were back safe in the parking lot. That can happen to anyone. It has happened to me several times. I believe Craig finished the day with about 111 miles. Pretty good for this time of the year.
A few things about today were a test of current fitness and a test of on the bike nutrition. My legs were still ready to crank out the power even in the last miles, but I still have more work to be done on conditioning for endurance rides. Another test was with nutrition and fluid intake for long distance and I felt like I had the right ratio with a good blend of solid and liquid nutrition as noted below.
Please pardon any grammatical errors or poor writing style.....I am worn out
Nutrition Intake During and after the Course:
Miles 0-70 | 26 oz Bottle #1 of water with Hammer Perpetuem, BCAA's, Gluatamine ( 2 water refills)
Miles 70-100 | 26 oz Bottle #2 of water with Egg White protein, Maltodextrin, BCAA's, Gluatamine
Mile 20 | Cliff Bar
Mile 30 | Hammer Gel
Mile 40 | PowerBar Gel Chews (the whole package)
Mile 60 | Cliff Bar
Mile 78 | Hammer Gel
Finish | 20 gram whey protein drink
Home | Romaine lettuce salad with chicken breast, shredded cheese, crushed corn chips and 8 oz skim milk
The Weather: Sunny skies at the start @ 40 degrees, sunny skies@ 66 degrees, ~6 mph winds from the east.
Bike: LOOK 585 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (136 watts):
Duration: 6:06:42 (6:54:48)
Work: 2986 kJ
TSS: 383.1 (intensity factor 0.792)
Norm Power: 162
VI: 1.2
Distance: 101.438 mi
Min Max Avg
Power: 0 646 136 watts
Cadence: 8 239 79 rpm
Speed: 0 34.4 16.6 mph
Pace 1:45 0:00 3:37 min/mi
Altitude: 465 1002 813 ft
Crank Torque: 0 1783 154 lb-in
Friday, March 9, 2012
Oh Watt a Night
The coolest thing in the evolution of training is coming to that point of crossing that line where at one time you have simple faith in the guidance of others and then reaching that point of experiencing the results of that consistent application. In my case a number of sacrifices were made in order to make this application of consistency. It was and is an evolution of training and the more I stick with it the more I get of those, "oh I understand now" type of moments. So it is not like I have arrived, but I am continually arriving at new revelations. I suppose in the world of training those moments really never stop. I think it keeps things interesting.
I am very far from reaching race level performance, but when I compare where I was as a recreational cyclists three years ago to now I am starting to feel pretty good about the gains. Like I am having more nights like last night training on the rollers and pushing toward a constant block of submaximal threshold effort. Not only did I find that in my competitive lifting days that consistency played perhaps the largest role in training and winning success, consistency no doubt plays a large role in most training for various activities.
Most of all I am getting into that happy place of understanding as a result of consistent application and I am happy because the results seem to be good.
At the link is a view of last night training indoors http://connect.garmin.com/activity/156139981
Here is a picture of my typical schedule that has been going on for a number of months.
I am very far from reaching race level performance, but when I compare where I was as a recreational cyclists three years ago to now I am starting to feel pretty good about the gains. Like I am having more nights like last night training on the rollers and pushing toward a constant block of submaximal threshold effort. Not only did I find that in my competitive lifting days that consistency played perhaps the largest role in training and winning success, consistency no doubt plays a large role in most training for various activities.
Most of all I am getting into that happy place of understanding as a result of consistent application and I am happy because the results seem to be good.
At the link is a view of last night training indoors http://connect.garmin.com/activity/156139981
Here is a picture of my typical schedule that has been going on for a number of months.
Saturday, March 3, 2012
Brewery to Cagle Road - Tough Day
Garmin Connect Data
Ride with GPS Data
Garmin Summary
Moving Time: 4:57:00 (4:57:32 total)
Distance: 72 miles
Avg Moving Speed 15.8 mph
Solo
Goal: 250+ TSS at a steady pace, extend my saddle time and miles.
The Ride: Very tough ride today with hard winds coming down from the north to northwest. The storms that passed through last night did major damage from the gulf states up into northern states like Indiana. There were multitudes of tornadoes and remnant this morning were some stiff cool winds. I rolled out of the brewery solo about 9 a.m. pushing due north against the wind. This was a really tough day for me and I struggled to hold my power output level. Between the wind and my tired legs I just could not hold up in the battle. To give this some context it took me an hour to go 14 miles at the start of the ride this morning. That was a brutal battle of pushing.
Really nice speeds on the return with those stiff winds pushing me back. Toward the last 10 miles I met up with a guy named Bill visiting our area and riding a really nice lugged carbon BMC. Said he has been racing for about ten years and he looked to be in great shape. We split our route at one point, but he caught up with me again to finish the last couple of miles.
All I know is my data does not look very good, but I feel like I have just finished a century. That was a comment from Bill as well. It was tough training today. Normally I love being out on the bike and hate to finish, but I was really looking forward to seeing the parking lot.
Nutrition Intake During and after the Course: ~40 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff Bar (1) 40 gram whey protein post ride recovery drink (1) chicken salad sandwich and water.
The Weather: Dark cloudy skies at the start @ 42 degrees, Dark cloudy skies@ 60 degrees, 15+ mph winds from the W to NW.
Bike: Cannondale six13 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (126 watts):
Duration: 4:51:59 (4:57:38)
Work: 2188 kJ
TSS: 254.6 (intensity factor 0.727)
Norm Power: 149
VI: 1.18
Distance: 72.242 mi
Min Max Avg
Power: 0 481 126 watts
Cadence: 10 231 76 rpm
Speed: 0 35.7 14.9 mph
Pace 1:41 0:00 4:01 min/mi
Crank Torque: 0 1158 149 lb-in
Temperature: 42.8 66.2 52.9 Fahrenheit
Ride with GPS Data
Garmin Summary
Moving Time: 4:57:00 (4:57:32 total)
Distance: 72 miles
Avg Moving Speed 15.8 mph
Solo
Goal: 250+ TSS at a steady pace, extend my saddle time and miles.
The Ride: Very tough ride today with hard winds coming down from the north to northwest. The storms that passed through last night did major damage from the gulf states up into northern states like Indiana. There were multitudes of tornadoes and remnant this morning were some stiff cool winds. I rolled out of the brewery solo about 9 a.m. pushing due north against the wind. This was a really tough day for me and I struggled to hold my power output level. Between the wind and my tired legs I just could not hold up in the battle. To give this some context it took me an hour to go 14 miles at the start of the ride this morning. That was a brutal battle of pushing.
Really nice speeds on the return with those stiff winds pushing me back. Toward the last 10 miles I met up with a guy named Bill visiting our area and riding a really nice lugged carbon BMC. Said he has been racing for about ten years and he looked to be in great shape. We split our route at one point, but he caught up with me again to finish the last couple of miles.
All I know is my data does not look very good, but I feel like I have just finished a century. That was a comment from Bill as well. It was tough training today. Normally I love being out on the bike and hate to finish, but I was really looking forward to seeing the parking lot.
Nutrition Intake During and after the Course: ~40 oz. of water with Hammer Perpetuem, BCAA's, Gluatamine (1) Cliff Bar (1) 40 gram whey protein post ride recovery drink (1) chicken salad sandwich and water.
The Weather: Dark cloudy skies at the start @ 42 degrees, Dark cloudy skies@ 60 degrees, 15+ mph winds from the W to NW.
Bike: Cannondale six13 , Garmin 800, Powertap SL+
Overall Power Data:
Entire workout (126 watts):
Duration: 4:51:59 (4:57:38)
Work: 2188 kJ
TSS: 254.6 (intensity factor 0.727)
Norm Power: 149
VI: 1.18
Distance: 72.242 mi
Min Max Avg
Power: 0 481 126 watts
Cadence: 10 231 76 rpm
Speed: 0 35.7 14.9 mph
Pace 1:41 0:00 4:01 min/mi
Crank Torque: 0 1158 149 lb-in
Temperature: 42.8 66.2 52.9 Fahrenheit
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