Sosbee to 411

Garmin Connect Data & Map
Ride with GPS
Ride Summary
Moving Time: 4:05:37 (4:18:47 total)
Distance: 74 miles
Avg Moving Speed 18.1 mph
Elev. Gain: 3,218 ft

Group: Mike, Craig, Keith and me
Goal: Training Endurance

The Ride: Very nice to roll out with Mike, Keith and Craig from the Sosbee Bike Park on the out and back route. We kept a brisk pace going up with everyone taking some good strong pulls in the front. On the return I started to struggle with my hips and hamstrings and could tell they were very fatigued, but still a very nice day to be out on the bike considering the week of back problems and even last night could not really get comfortable with the back discomfort. Nevertheless, the guys all looked strong today.

I think we all enjoyed the facilities and parking area at the Sosbee Bike Park. It seems like each time I stop by there they have added something new. This time it was a nice little out building for changing clothes. Each of us dropped some cash into the box to show our appreciation.

Push Through It: I am not sure if it was wise for me to ride today. I have been struggling a couple of weeks with a sharp pain in my lower lumbar that made it difficult to walk or stand up straight. The sharp pain started to taper a little on Wednesday and I continued to stretch, use an inversion table and Dr. Levi (my chiropractor) worked on the area some as well. Between the injury and the amount of stretching it left my hips and hamstrings feeling worn out and they still remain tight. I did okay today until about mile 58 and that whole area just felt like it locked down. I had no choice but to back down on my intensity level. I was just hoping that I was not going to hold up the guys from keeping a good pace on the return.

Nutrition Intake During and after the Course:
24 oz from Bottle #1 of water with maltodextrin, egg protein, BCAA's, Gluatamine
20 oz from Bottle #2  water, BCAA's, Glutamine
Mile 20| Cliff Bar
Mile 58| 1/2 Cliff Bar
Finish | 40 gram whey protein drink & Honey Stinger
Home | tuna salad sandwich

The Weather: Partly cloudy skies at the start @ 60 degrees, on the return @ 80 degrees, headwinds from the SSW 6 mph.

Bike: LOOK 585, Garmin 800, Powertap SL+

Overall Power Data:
Entire workout (135 watts):
    Duration:      4:08:54 (4:18:51)
    Work:          2012 kJ
    TSS:           267.6 (intensity factor 0.804)
    Norm Power:    169
    VI:            1.25
    Distance:      74.049 mi
        Min    Max    Avg
    Power:           0    577    135     watts
    Cadence:         7    246    80     rpm
    Speed:           0    32.8    17.9     mph
    Pace             1:50    0:00    3:22     min/mi
    Crank Torque:    0    1364    146     lb-in
    Temperature:     53.6    86    69.2     Fahrenheit

North Bound
Interval 1:
    Duration:      1:58:33
    Work:          1029 kJ
    TSS:           144.2 (intensity factor 0.856)
    Norm Power:    180
    VI:            1.24
    Distance:      36.559 mi
        Min    Max    Avg
    Power:           0    577    145     watts
    Cadence:         7    218    80     rpm
    Speed:           0    32.8    18.5     mph
    Pace             1:50    0:00    3:15     min/mi
    Crank Torque:    0    1364    157     lb-in
   
South Bound
 Interval 2:
    Duration:      2:09:30
    Work:          982 kJ
    TSS:           120.2 (intensity factor 0.746)
    Norm Power:    157
    VI:            1.24
    Distance:      37.466 mi
        Min    Max    Avg
    Power:           0    523    126     watts
    Cadence:         10    246    80     rpm
    Speed:           0    32.4    17.4     mph
    Pace             1:51    0:00    3:27     min/mi
    Crank Torque:    0    1056    138     lb-in