Garmin Connect Map & Data
Ride with GPS Map & Data
Strava Map & Data
Ride Summary
Distance: 72.7 miles
Avg. Moving Speed: 16.7
Moving Time: 4:07:59
Total Time: 4:33:25
Ride Total TSS: 219 (0.72 IF)
Group: 12 Cyclists: (I hope I can remember them all)
Diane, Dan, Susan, Nancy, Mark, Paul, Mike, Alan, Steve, me and 2 guys I don't know.
Goal: Hang on as best possible with a fast group.
The Ride:
Things are heating up both in summer temperatures and group ride attendance. At least for today and it was not a group of slackers either. If anyone was a slacker in the group today it would be me. Everyone looked to be very capable holding the brisk pace and it did get very punchy at times. Kudos to Diane for coming up with this route. She told me that she was going to try to create a course with a lot of shade and she did a good job. The route also had a good bit of rolling hills in some sections and also some flatter areas so I would call it variable terrain and some of the folks were really pushing on the hilly sections. I typically do not do well in the hilly stuff, but was able to hang on. The group ride portion for me was really fun and I had a good time talking to some of the cycling buddies that I have not seen in many months, like Nancy and Susan.
At mile 30 or at one hour thirty minutes into the ride we did a store stop in Redbud. I decided to go on ahead of the group and soft pedal using the Garmin route Diane created. From mile 30 to the finish was a solo ride for me. At some point the group made a turn, which took them off the route. I kept a steadier, but much calmer pace with thought that at some point they may catch me and then it became apparent they either turned from the route or had to stop for some reason. When I rolled into the brewery parking lot I saw most of the people already changed to dry clothing and bikes put away. I figured my pace would be much calmer and it evident with my data upload. A very good day with a group ride and a solo portion. The triple digit heat did not feel near as bad because the humidity was lower.
Nice finish of the cycling day was sitting outside under the covered deck at Wes Man's with Diane, Susan, Nancy, Paul and Mike. Great post ride meal of grilled chicken breast sandwich and watermelon. Mmmm....good post ride food and hanging out with friends was even better.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine, maltodextrin, plus refills with plain water
24 oz from Bottle #2 water, BCAA's, Glutamine, maltodextrin
Cliff Bar and 2 Hammer Apple Cinnamon gels
Finish | 40 gram whey protein drink
Wes Man's | grilled chicken breast sandwich, watermelon and many refills of diet Coke
The Weather: Partly cloudy skies at the start @ 75 degrees, on the return @ 100 degrees
Bike: LOOK 585 - group ride, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (113 watts):
Duration: 4:11:51 (4:33:31)
Work: 1711 kJ
TSS: 219.4 (intensity factor 0.723)
Norm Power: 152
VI: 1.34
Distance: 72.742 mi
Min Max Avg
Power: 0 742 113 watts
Cadence: 8 239 85 rpm
Speed: 0 34.2 17.4 mph
Pace 1:45 0:00 3:27 min/mi
Altitude: 316 1207 642 ft
Crank Torque: 0 1736 120 lb-in
Temperature: 64.4 102.2 81.0 Fahrenheit
Group Ride Portion Powertap Data:
Duration: 1:31:17
Work: 703 kJ
TSS: 108.8 (intensity factor 0.846)
Norm Power: 178
VI: 1.38
Distance: 29.556 mi
Min Max Avg
Power: 0 742 128 watts
Cadence: 8 231 90 rpm
Speed: 0 34.2 19.4 mph
Pace 1:45 0:00 3:05 min/mi
Altitude: 432 952 748 ft
Crank Torque: 0 1736 132 lb-in
Solo Ride Portion Powertap Data:
Duration: 2:38:54
Work: 1003 kJ
TSS: 98.6 (intensity factor 0.61)
Norm Power: 128
VI: 1.22
Distance: 43.101 mi
Min Max Avg
Power: 0 383 105 watts
Cadence: 8 239 83 rpm
Speed: 0 34.1 16.3 mph
Pace 1:46 0:00 3:41 min/mi
Altitude: 316 1207 579 ft
Crank Torque: 0 848 113 lb-in
Saturday, June 30, 2012
Sunday, June 24, 2012
Comet - 2 x 60
Garmin Connect Map & Data
Ride Summary
Moving Time: 2:12:46 (2:15:28 total)
Distance: 39.8 miles
Avg Moving Speed 18.5 mph
Solo
Goal: Easy spin getting used to the aero position.
The Ride: Felt much better today than I did yesterday and feeling better on with the aero position on the Felt.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine
24 oz from Bottle #2 water, BCAA's, Glutamine
Finish | 40 gram whey protein drink
Home | baked chicken
The Weather: Partly cloudy skies at the start @ 90degrees, on the return @ 90 degrees
Bike: Felt B10, Garmin 800, Powertap SL+
Overall Powertap Data:
Lap 1:
Duration: 1:00:02
Work: 561 kJ
TSS: 63.4 (intensity factor 0.799)
Norm Power: 168
VI: 1.08
Distance: 18.029 mi
Min Max Avg
Power: 0 456 156 watts
Cadence: 7 196 79 rpm
Speed: 0 27 18.0 mph
Pace 2:13 0:00 3:20 min/mi
Crank Torque: 0 1470 173 lb-in
Temperature: 77 87.8 84.7 Fahrenheit
Lap 2:
Duration: 1:01:12
Work: 486 kJ
TSS: 48.8 (intensity factor 0.691)
Norm Power: 145
VI: 1.1
Distance: 19.106 mi
Grade: -0.1 % (-126 ft)
Min Max Avg
Power: 0 457 133 watts
Cadence: 12 191 77 rpm
Speed: 0 28 18.7 mph
Pace 2:09 0:00 3:12 min/mi
Crank Torque: 0 1251 149 lb-in
Temperature: 82.4 91.4 85.6 Fahrenheit
Ride Summary
Moving Time: 2:12:46 (2:15:28 total)
Distance: 39.8 miles
Avg Moving Speed 18.5 mph
Solo
Goal: Easy spin getting used to the aero position.
The Ride: Felt much better today than I did yesterday and feeling better on with the aero position on the Felt.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine
24 oz from Bottle #2 water, BCAA's, Glutamine
Finish | 40 gram whey protein drink
Home | baked chicken
The Weather: Partly cloudy skies at the start @ 90degrees, on the return @ 90 degrees
Bike: Felt B10, Garmin 800, Powertap SL+
Overall Powertap Data:
Lap 1:
Duration: 1:00:02
Work: 561 kJ
TSS: 63.4 (intensity factor 0.799)
Norm Power: 168
VI: 1.08
Distance: 18.029 mi
Min Max Avg
Power: 0 456 156 watts
Cadence: 7 196 79 rpm
Speed: 0 27 18.0 mph
Pace 2:13 0:00 3:20 min/mi
Crank Torque: 0 1470 173 lb-in
Temperature: 77 87.8 84.7 Fahrenheit
Lap 2:
Duration: 1:01:12
Work: 486 kJ
TSS: 48.8 (intensity factor 0.691)
Norm Power: 145
VI: 1.1
Distance: 19.106 mi
Grade: -0.1 % (-126 ft)
Min Max Avg
Power: 0 457 133 watts
Cadence: 12 191 77 rpm
Speed: 0 28 18.7 mph
Pace 2:09 0:00 3:12 min/mi
Crank Torque: 0 1251 149 lb-in
Temperature: 82.4 91.4 85.6 Fahrenheit
Saturday, June 23, 2012
Brewery to Cagle Road
Garmin Connect Map & Data
Ride with GPS Map & Data
Strava
Ride Summary
Distance: 67.3 miles
Avg. Moving Speed: 16.7
Moving Time: 4:01:49
Total Time: 4:27:40
Group: Diane, Dan, Paul, Mike and me (Later I put in a few miles with Armand and Stephen)
Goal: Steady aerobic pace at a lower intensity. Save the legs for Time Trial training on Sunday
The Ride:
I was thinking earlier in the week that I would be going out this Saturday for an easy paced solo ride on the TT bike, but I got a note from Diane that she was joining me with some friends so I swapped the wheels back to my road bike and set off for an early roll out time from the brewery. Little did I know who Diane was bringing with her. Guys that I would struggle to keep up when I am fresh, much less, trying to ride with them when I am fatigued. And fatigued I was. I learned another lesson and that is not to do L5 intervals on Thursday and then attempt a long distance ride a couple days after.
I tried to keep to my plan and started a steady pace as soon as we turned on Cass Pine Log Road and I was out in the front briefly before the Diane and guys were back on my wheel and then at mile 23 they began pushing forward and out of my sight. I just did not have it in my legs to attempt to keep up, but worse than that I could feel how fatigued my legs were as my pace began to slow down. The best decision I made all day was to turn early and not go the full distance of the 80 mile route. On the way back I met Stephen and Armand at the Sunoco. From there it was solo in the full sun and heat and my legs not wanting to go any more than 15 mph made for a long 20 mile return.
The next best that happened was pulling into Sosebee bike park and seeing Rod, Courtney and Craig. Courtney offered some chilled watermelon - Oh My!! - that was the most awesome thing in my life at that very moment. Thank You!! Rod and Courtney. Stephen and Armand pulled into the bike park and from there the three of us headed back out on the road to finish the final few miles to the brewery. Armand put on a good pace to catch a couple of guys and then Stephen did a good pull. I was doing all I could just to hold on.
Back at the brewery it was a quick change of clothes, plenty of cold water poured down the throat and over the head and then over to talk with some cycling buddies. I got to see and talk with Alan, Jim, Jeff and a few others before Dan, Paul, Mike and Diane rolled in looking pretty good for a HOT 81 mile ride.
Certainly I have had much better personal performance days, but considering how well training went this week I am not upset with not being able to keep up with the gang. It is what it is and there will be other days to try to hang with the pace and miles. I am just grateful to be out on the bike getting some miles.
Plus I have wife permission to go out and train Sunday after church.
How sweet is that! More miles in the Georgia Heat.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine, egg protein, maltodextrin, plus refills with plain water
24 oz from Bottle #2 water, BCAA's, Glutamine, plus refills with plain water
1 Cliff Bar @ mile 35
Finish | 40 gram whey protein drink
Home | homemade protein smoothie
The Weather: Sunny skies at the start @ 74 degrees, on the return @ 97 degrees
Bike: LOOK 585 - group ride, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (124 watts):
Duration: 4:10:11 (4:27:46)
Work: 1862 kJ
TSS: 215.6 (intensity factor 0.72)
Norm Power: 151
VI: 1.22
Distance: 67.33 mi
Min Max Avg
Power: 0 501 124 watts
Cadence: 7 239 83 rpm
Speed: 0 35.9 16.2 mph
Pace 1:40 0:00 3:43 min/mi
Crank Torque: 0 1600 132 lb-in
Temperature: 68 113 81.6 Fahrenheit
Ride with GPS Map & Data
Strava
Ride Summary
Distance: 67.3 miles
Avg. Moving Speed: 16.7
Moving Time: 4:01:49
Total Time: 4:27:40
Group: Diane, Dan, Paul, Mike and me (Later I put in a few miles with Armand and Stephen)
Goal: Steady aerobic pace at a lower intensity. Save the legs for Time Trial training on Sunday
The Ride:
I was thinking earlier in the week that I would be going out this Saturday for an easy paced solo ride on the TT bike, but I got a note from Diane that she was joining me with some friends so I swapped the wheels back to my road bike and set off for an early roll out time from the brewery. Little did I know who Diane was bringing with her. Guys that I would struggle to keep up when I am fresh, much less, trying to ride with them when I am fatigued. And fatigued I was. I learned another lesson and that is not to do L5 intervals on Thursday and then attempt a long distance ride a couple days after.
I tried to keep to my plan and started a steady pace as soon as we turned on Cass Pine Log Road and I was out in the front briefly before the Diane and guys were back on my wheel and then at mile 23 they began pushing forward and out of my sight. I just did not have it in my legs to attempt to keep up, but worse than that I could feel how fatigued my legs were as my pace began to slow down. The best decision I made all day was to turn early and not go the full distance of the 80 mile route. On the way back I met Stephen and Armand at the Sunoco. From there it was solo in the full sun and heat and my legs not wanting to go any more than 15 mph made for a long 20 mile return.
The next best that happened was pulling into Sosebee bike park and seeing Rod, Courtney and Craig. Courtney offered some chilled watermelon - Oh My!! - that was the most awesome thing in my life at that very moment. Thank You!! Rod and Courtney. Stephen and Armand pulled into the bike park and from there the three of us headed back out on the road to finish the final few miles to the brewery. Armand put on a good pace to catch a couple of guys and then Stephen did a good pull. I was doing all I could just to hold on.
Back at the brewery it was a quick change of clothes, plenty of cold water poured down the throat and over the head and then over to talk with some cycling buddies. I got to see and talk with Alan, Jim, Jeff and a few others before Dan, Paul, Mike and Diane rolled in looking pretty good for a HOT 81 mile ride.
Certainly I have had much better personal performance days, but considering how well training went this week I am not upset with not being able to keep up with the gang. It is what it is and there will be other days to try to hang with the pace and miles. I am just grateful to be out on the bike getting some miles.
Plus I have wife permission to go out and train Sunday after church.
How sweet is that! More miles in the Georgia Heat.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine, egg protein, maltodextrin, plus refills with plain water
24 oz from Bottle #2 water, BCAA's, Glutamine, plus refills with plain water
1 Cliff Bar @ mile 35
Finish | 40 gram whey protein drink
Home | homemade protein smoothie
The Weather: Sunny skies at the start @ 74 degrees, on the return @ 97 degrees
Bike: LOOK 585 - group ride, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (124 watts):
Duration: 4:10:11 (4:27:46)
Work: 1862 kJ
TSS: 215.6 (intensity factor 0.72)
Norm Power: 151
VI: 1.22
Distance: 67.33 mi
Min Max Avg
Power: 0 501 124 watts
Cadence: 7 239 83 rpm
Speed: 0 35.9 16.2 mph
Pace 1:40 0:00 3:43 min/mi
Crank Torque: 0 1600 132 lb-in
Temperature: 68 113 81.6 Fahrenheit
Sunday, June 17, 2012
Ease Back In
It never fails that the early winter months training for me seems to be prime and then vacation comes. Following vacation it never fails that work picks up requiring more hours, lawn and home care seems to increase and a variety of other activities pick up as well. Another challenge is how heat impacts performance during training.
In the past years I would get discouraged with a drop in fitness that comes from all of this in late spring, but this year I had mentally prepared for it. I was determined this year that instead of pushing too hard trying to regain that sudden loss of fitness that I would ease back into training. Since I do not race and this year I am not even looking to do any events at all there was no need to push too hard. Besides fitness adaptations come at their own pace and when we try to push too hard the only thing that can happen is fatigue, frustration and discomfort from sore muscles and joints.
The image below is a reflection of gradually picking up intensity and training duration since our vacation in early May. If all goes well all of those indoor roller sessions will be back up to solid 60 minute training sessions not including warm up and cool down periods. The caveat is "if all goes well." My work load is still heavy, the yard still needs mowing each week, activities are still popping up (like family gatherings). The biggest challenge is dealing with heat while training indoors and trying to keep the core temperature low enough to get to the appropriate intensity levels. I use a pretty good fan, but still get overheated.
As my CTL (reflection of fitness level) increases a little each week how I feel out on the road is improving as well. I am currently back up to a 70 CTL, but was feeling really good performance wise when I was at 88 CTL before the vacation. Oh well I should be back in good shape by late summer and going into the fall months.
In the past years I would get discouraged with a drop in fitness that comes from all of this in late spring, but this year I had mentally prepared for it. I was determined this year that instead of pushing too hard trying to regain that sudden loss of fitness that I would ease back into training. Since I do not race and this year I am not even looking to do any events at all there was no need to push too hard. Besides fitness adaptations come at their own pace and when we try to push too hard the only thing that can happen is fatigue, frustration and discomfort from sore muscles and joints.
The image below is a reflection of gradually picking up intensity and training duration since our vacation in early May. If all goes well all of those indoor roller sessions will be back up to solid 60 minute training sessions not including warm up and cool down periods. The caveat is "if all goes well." My work load is still heavy, the yard still needs mowing each week, activities are still popping up (like family gatherings). The biggest challenge is dealing with heat while training indoors and trying to keep the core temperature low enough to get to the appropriate intensity levels. I use a pretty good fan, but still get overheated.
As my CTL (reflection of fitness level) increases a little each week how I feel out on the road is improving as well. I am currently back up to a 70 CTL, but was feeling really good performance wise when I was at 88 CTL before the vacation. Oh well I should be back in good shape by late summer and going into the fall months.
(click image to enlarge)
Saturday, June 16, 2012
Cee Gees Cushy's - Aero Bar Pads
Review: Cee Gee's Cushy's
The Felt B10 is my first experience on a time trial frame and as I gain more experience I find little things that may need tweaking, but one improvement that I felt was urgent was changing the stock aerobar pads that came with the frame and bars. It is not a bad feeling pad, but during one hot sweaty ride I almost crashed when I went from a standing climb back down on the bars. My forearm slid right off the pad due to the pad surface being slick with sweat, the front end of the bike wobbled and I nearly went down. Not wanting to experience that again I started to search the web to see if others had the same experience (there were a few), but I also found others that had comfort issues and a trend of seeing the company name, Cee Gees starting to populate a number of discussions. I placed my order for the Felt Bayonet bars, which must of been popular because they were back ordered.
Upon receiving, it took about 30 minutes to remove the old pads, clean the surface and apply self-adhesive Velcro. My first test this morning was short so I will need to see how these feel after a long distance ride, but even in the short 10 mile test ride this morning I was really impressed how these pad felt compared to the stock pads. I wasn't really looking to improve comfort because it was more of the surface type (slick with sweat) on the stock pads that I was concerned about, but these pads really feel good and are huge improvement. The feel is firm and yet very comfortable. I have not tested with sweat and cleaning yet, but based on experience with similar surface materials it looks like it will be fine.
What you might want to consider if you purchase this product is that the pad for the Felt Bayonet is twice as thick is the stock. When you are professionally fitted to a TT bike this might throw off the fit. On my fit with S-bend type bars my wrists are already bent a little, but I believe that the pad thickness will not hurt me and the comfort of the pads far exceed my wrist being bent a hair more. Another consideration for the Felt Bayonet is that the Velcro hook and loop is reversed from the stock pads. You will need to purchase and apply the hook side of the Velcro to the pad base. I purchased this from Cee Gees, but it did not stick well so I used some Industrial Strength Velcro purchased from a large department store and it seems to be sticking much better.
Summary: My opinion about the Cee Gees Cushy's?
Really good purchase for improved comfort, feel and safety as a replacement to the stock pads. Purchase the Velcro Industrial Strength locally from the large box department store.
Update: These Cee Gees Cushy may be one of the best things I have purchased for this bike.
The Felt B10 is my first experience on a time trial frame and as I gain more experience I find little things that may need tweaking, but one improvement that I felt was urgent was changing the stock aerobar pads that came with the frame and bars. It is not a bad feeling pad, but during one hot sweaty ride I almost crashed when I went from a standing climb back down on the bars. My forearm slid right off the pad due to the pad surface being slick with sweat, the front end of the bike wobbled and I nearly went down. Not wanting to experience that again I started to search the web to see if others had the same experience (there were a few), but I also found others that had comfort issues and a trend of seeing the company name, Cee Gees starting to populate a number of discussions. I placed my order for the Felt Bayonet bars, which must of been popular because they were back ordered.
Upon receiving, it took about 30 minutes to remove the old pads, clean the surface and apply self-adhesive Velcro. My first test this morning was short so I will need to see how these feel after a long distance ride, but even in the short 10 mile test ride this morning I was really impressed how these pad felt compared to the stock pads. I wasn't really looking to improve comfort because it was more of the surface type (slick with sweat) on the stock pads that I was concerned about, but these pads really feel good and are huge improvement. The feel is firm and yet very comfortable. I have not tested with sweat and cleaning yet, but based on experience with similar surface materials it looks like it will be fine.
What you might want to consider if you purchase this product is that the pad for the Felt Bayonet is twice as thick is the stock. When you are professionally fitted to a TT bike this might throw off the fit. On my fit with S-bend type bars my wrists are already bent a little, but I believe that the pad thickness will not hurt me and the comfort of the pads far exceed my wrist being bent a hair more. Another consideration for the Felt Bayonet is that the Velcro hook and loop is reversed from the stock pads. You will need to purchase and apply the hook side of the Velcro to the pad base. I purchased this from Cee Gees, but it did not stick well so I used some Industrial Strength Velcro purchased from a large department store and it seems to be sticking much better.
Summary: My opinion about the Cee Gees Cushy's?
Really good purchase for improved comfort, feel and safety as a replacement to the stock pads. Purchase the Velcro Industrial Strength locally from the large box department store.
 | |
| Felt Bayonet Stock Pads - nice feel when dry, but slippery when wet |
 | |
| Cushy's as received in the mail |
 |
| Nice!! - Like a comfy couch for your forearms |
 |
| Here is a view of the pad thickness |
BBC-Metric Plus
Garmin Connect Map & Data - Solo
Garmin Connect Map & Data - Group
Total Distance: 78.7 miles
Group: Peter, Mike, Greg and me
Goal: Continue to get used to the aero position of the Felt B10 on the solo, hang with the pace of the group ride.
The Ride:
Solo ride was to spend a little time on the TT bike position and also try out the new aerobar pads from Cee Gees. Wow! what an improvement those pads make and well worth the price. I really did not push the pace in order to save my legs (as if the last several days of training hasn't punished them enough) for the group ride.
Group ride was joining Mike Quick returning from an illness and wanting something milder paced as a first ride back. Peter and his neighbor, Greg also joined us. I am not sure if the pace was totally mild mannered. We had quite a few punchy and frisky bouts of pushing the pace even though the overall average moving speed reflects something lower.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine, egg protein, maltodextrin
24 oz from Bottle #2 water, BCAA's, Glutamine
1 Hammer Gel @ mile 15
1 Cliff Bar @ mile 25
Finish | 40 gram whey protein drink
Home | Peanut butter sandwich, skim milk, ice cream sandwich
The Weather: Sunny skies at the start @ 64 degrees, on the return @ 82 degrees, wind 9 mph from the ESE.
Bike: Felt B10 - solo ride | LOOK 585 - group ride, Garmin 800, Powertap SL+
Overall Powertap Data:
Felt B10 - Solo Work
Entire workout (126 watts):
Duration: 40:27
Work: 306 kJ
TSS: 32 (intensity factor 0.693)
Norm Power: 145
VI: 1.15
Distance: 11.357 mi
Min Max Avg
Power: 0 326 126 watts
Cadence: 8 218 79 rpm
Speed: 0 27.9 16.8 mph
Pace 2:09 0:00 3:34 min/mi
Crank Torque: 0 979 143 lb-in
Temperature: 64.4 68 66.3 Fahrenheit
Look 585 - Group Ride
Entire workout (125 watts):
Duration: 4:04:17 (4:11:52)
Work: 1829 kJ
TSS: 233.3 (intensity factor 0.758)
Norm Power: 159
VI: 1.27
Distance: 67.337 mi
Min Max Avg
Power: 0 602 125 watts
Cadence: 8 246 83 rpm
Speed: 0 36 16.5 mph
Pace 1:40 0:00 3:38 min/mi
Crank Torque: 0 1289 135 lb-in
Temperature: 69.8 89.6 80.0 Fahrenheit
Garmin Connect Map & Data - Group
Total Distance: 78.7 miles
Group: Peter, Mike, Greg and me
Goal: Continue to get used to the aero position of the Felt B10 on the solo, hang with the pace of the group ride.
The Ride:
Solo ride was to spend a little time on the TT bike position and also try out the new aerobar pads from Cee Gees. Wow! what an improvement those pads make and well worth the price. I really did not push the pace in order to save my legs (as if the last several days of training hasn't punished them enough) for the group ride.
Group ride was joining Mike Quick returning from an illness and wanting something milder paced as a first ride back. Peter and his neighbor, Greg also joined us. I am not sure if the pace was totally mild mannered. We had quite a few punchy and frisky bouts of pushing the pace even though the overall average moving speed reflects something lower.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine, egg protein, maltodextrin
24 oz from Bottle #2 water, BCAA's, Glutamine
1 Hammer Gel @ mile 15
1 Cliff Bar @ mile 25
Finish | 40 gram whey protein drink
Home | Peanut butter sandwich, skim milk, ice cream sandwich
The Weather: Sunny skies at the start @ 64 degrees, on the return @ 82 degrees, wind 9 mph from the ESE.
Bike: Felt B10 - solo ride | LOOK 585 - group ride, Garmin 800, Powertap SL+
Overall Powertap Data:
Felt B10 - Solo Work
Entire workout (126 watts):
Duration: 40:27
Work: 306 kJ
TSS: 32 (intensity factor 0.693)
Norm Power: 145
VI: 1.15
Distance: 11.357 mi
Min Max Avg
Power: 0 326 126 watts
Cadence: 8 218 79 rpm
Speed: 0 27.9 16.8 mph
Pace 2:09 0:00 3:34 min/mi
Crank Torque: 0 979 143 lb-in
Temperature: 64.4 68 66.3 Fahrenheit
Look 585 - Group Ride
Entire workout (125 watts):
Duration: 4:04:17 (4:11:52)
Work: 1829 kJ
TSS: 233.3 (intensity factor 0.758)
Norm Power: 159
VI: 1.27
Distance: 67.337 mi
Min Max Avg
Power: 0 602 125 watts
Cadence: 8 246 83 rpm
Speed: 0 36 16.5 mph
Pace 1:40 0:00 3:38 min/mi
Crank Torque: 0 1289 135 lb-in
Temperature: 69.8 89.6 80.0 Fahrenheit
Saturday, June 9, 2012
Brewery - 411
Garmin Connect Data & Map
Ride with GPS Data & Map
Ride Summary
Moving Time: 4:59:39 (5:22:41 total)
Distance: 82 miles
Avg Moving Speed 16.5 mph
Solo
Goal: Continue to get used to the aero position of the Felt B10
The Ride: This morning was a reminder why I stopped participating in group rides. It is due to weekday training really takes a lot out me to the point I don't think I could keep up with my cycling friends on a spirited group ride. Monday through Thursday were intervals of various kinds, but the intervals on Thursday were done at a much higher intensity and I could feel the fatigue in my legs today.
The way I have arranged my training schedule typically works out okay if I use a longer distance low intensity endurance training ride on Saturday morning. The goal of this ride was keep the intensity low and ride the miles.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine, egg protein, maltodextrin
24 oz from Bottle #2 water, BCAA's, Glutamine, egg protein, maltodextrin
15 oz from Bottle #3 water
1 Hammer Gel @ mile 22
1 Cliff Bar @ mile 32
Finish | 40 gram whey protein drink
Home | chicken salad sandwich on toast, skim milk, ice cream sandwich
The Weather: Sunny skies at the start @ 63 degrees, on the return @ 82 degrees, wind from the SE 11mph.
Bike: Felt B10, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (122 watts):
Duration: 5:11:10 (5:22:47)
Work: 2270 kJ
TSS: 247.2 (intensity factor 0.691)
Norm Power: 145
VI: 1.19
Distance: 82.53 mi
Min Max Avg
Power: 0 653 122 watts
Cadence: 7 239 79 rpm
Speed: 0 35.7 15.9 mph
Pace 1:41 0:00 3:46 min/mi
Crank Torque: 0 1721 137 lb-in
Ride with GPS Data & Map
Ride Summary
Moving Time: 4:59:39 (5:22:41 total)
Distance: 82 miles
Avg Moving Speed 16.5 mph
Solo
Goal: Continue to get used to the aero position of the Felt B10
The Ride: This morning was a reminder why I stopped participating in group rides. It is due to weekday training really takes a lot out me to the point I don't think I could keep up with my cycling friends on a spirited group ride. Monday through Thursday were intervals of various kinds, but the intervals on Thursday were done at a much higher intensity and I could feel the fatigue in my legs today.
The way I have arranged my training schedule typically works out okay if I use a longer distance low intensity endurance training ride on Saturday morning. The goal of this ride was keep the intensity low and ride the miles.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine, egg protein, maltodextrin
24 oz from Bottle #2 water, BCAA's, Glutamine, egg protein, maltodextrin
15 oz from Bottle #3 water
1 Hammer Gel @ mile 22
1 Cliff Bar @ mile 32
Finish | 40 gram whey protein drink
Home | chicken salad sandwich on toast, skim milk, ice cream sandwich
The Weather: Sunny skies at the start @ 63 degrees, on the return @ 82 degrees, wind from the SE 11mph.
Bike: Felt B10, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (122 watts):
Duration: 5:11:10 (5:22:47)
Work: 2270 kJ
TSS: 247.2 (intensity factor 0.691)
Norm Power: 145
VI: 1.19
Distance: 82.53 mi
Min Max Avg
Power: 0 653 122 watts
Cadence: 7 239 79 rpm
Speed: 0 35.7 15.9 mph
Pace 1:41 0:00 3:46 min/mi
Crank Torque: 0 1721 137 lb-in
Saturday, June 2, 2012
Brewery - 80
Ride with GPS
Ride Summary
Moving Time: 4:42:24 (4:56:48 total)
Distance: 80 miles
Avg Moving Speed 16.3 mph
Solo
Goal: Continue to get used to the aero position of the Felt B10
The Ride: Just another solo training ride from the brewery out to Cagle Road using the Felt B10. The temperature was amazingly cool 53 degrees rolling out at 7:30 this morning. My computer mount that I fabricated broke within a few miles so the majority of the ride I had no idea how fast I was going or power output. I knew by perception that my intensity level was low, but with the thought of this being an endurance training ride I was content with the majority of ride time in L2 / L3.
Most of the effort going up was fighting against headwinds. I thought by how the winds seemed to sustain as headwinds that the ride back would be fast with tailwinds helping, but it seemed like the wind was swirling on the way back. It felt like random headwinds on the return. Even though I was out there for almost 5 hours it did not feel that long and it feels like my fitness is coming back up slowly.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine
24 oz from Bottle #2 water, BCAA's, Glutamine
15 oz from Bottle #3 water
1 Hammer Gel
1 Cliff Bar
Finish | 40 gram whey protein drink, Honey Stinger waffle
Home | chicken salad sandwich on toast
The Weather: Sunny skies at the start @ 53 degrees, on the return @ 70 degrees, wind from the NW 11mph.
Bike: Felt B10, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (119 watts):
Duration: 4:56:48
Work: 2124 kJ
TSS: 237 (intensity factor 0.693)
Norm Power: 145
VI: 1.22
Distance: 80.771 mi
Min Max Avg
Power: 0 455 119 watts
Cadence: 7 231 80 rpm
Speed: 0 35.3 16.3 mph
Pace 1:42 0:00 3:40 min/mi
Crank Torque: 0 1167 134 lb-in
Temperature: 53.6 82.4 70.3 Fahrenheit
Extras
Still working out the front of the bike situation. Even though my below bar torpedo bottle mount is not as aero as mounted above the bars I like where it is located. I thought I had a cheap alternative worked out for the Garmin Edge computer mount, but it broke after a couple of miles. When I got home I looked for some material and fabricated a different type. Nothing fancy, but costing me nothing since it was supplies laying around the garage along with the handy zip ties. Here are a few pictures of another cheap alternative for an aerobar computer mount. Click any image to enlarge if you need.
Ride Summary
Moving Time: 4:42:24 (4:56:48 total)
Distance: 80 miles
Avg Moving Speed 16.3 mph
Solo
Goal: Continue to get used to the aero position of the Felt B10
The Ride: Just another solo training ride from the brewery out to Cagle Road using the Felt B10. The temperature was amazingly cool 53 degrees rolling out at 7:30 this morning. My computer mount that I fabricated broke within a few miles so the majority of the ride I had no idea how fast I was going or power output. I knew by perception that my intensity level was low, but with the thought of this being an endurance training ride I was content with the majority of ride time in L2 / L3.
Most of the effort going up was fighting against headwinds. I thought by how the winds seemed to sustain as headwinds that the ride back would be fast with tailwinds helping, but it seemed like the wind was swirling on the way back. It felt like random headwinds on the return. Even though I was out there for almost 5 hours it did not feel that long and it feels like my fitness is coming back up slowly.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine
24 oz from Bottle #2 water, BCAA's, Glutamine
15 oz from Bottle #3 water
1 Hammer Gel
1 Cliff Bar
Finish | 40 gram whey protein drink, Honey Stinger waffle
Home | chicken salad sandwich on toast
The Weather: Sunny skies at the start @ 53 degrees, on the return @ 70 degrees, wind from the NW 11mph.
Bike: Felt B10, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (119 watts):
Duration: 4:56:48
Work: 2124 kJ
TSS: 237 (intensity factor 0.693)
Norm Power: 145
VI: 1.22
Distance: 80.771 mi
Min Max Avg
Power: 0 455 119 watts
Cadence: 7 231 80 rpm
Speed: 0 35.3 16.3 mph
Pace 1:42 0:00 3:40 min/mi
Crank Torque: 0 1167 134 lb-in
Temperature: 53.6 82.4 70.3 Fahrenheit
Extras
Still working out the front of the bike situation. Even though my below bar torpedo bottle mount is not as aero as mounted above the bars I like where it is located. I thought I had a cheap alternative worked out for the Garmin Edge computer mount, but it broke after a couple of miles. When I got home I looked for some material and fabricated a different type. Nothing fancy, but costing me nothing since it was supplies laying around the garage along with the handy zip ties. Here are a few pictures of another cheap alternative for an aerobar computer mount. Click any image to enlarge if you need.
 | ||||
| Flat black plastic with 6 holes drilled. Then the mount rubber bands are laced through to hold the mount. |
 | |
| Showing the backside with the Garmin mount rubber bands laces through. |
 | |
| Zip tied to the aerobars |
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