Brewery to Cagle - 80 Mile Route

Route:

Distance: 81 miles

Avg. Moving Speed:  17.2 mph

Moving Time: 4:42:02

Total Time:  4:50:30

Ride Total TSS: 234 ( .69 IF)

Group:

Solo

Goal:

Steady Pace, get used to the extended time in aero position

Ride Description:

Low rolling hills, flat sections and a couple of sharper short rollers.

Everything felt great today for the most part. My neck started to get a little stiff in the aero position in the last 10 to 15 miles. I did not push the pace hard. Instead I was looking to work on long distance at a steady pace while keeping torque on the pedals fairly constant. This was a solo effort so staying focused is a challenge and not let the effort slip too low. Even though I had hoped to end with 0.75 IF, I feel like the training stress load was about right for today.

I did see Bill out near Redbud and then saw Alan going the opposite direction. Great to see those two guys out enjoying a good bike ride. It was a beauty of a day to be out cycling.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, maltodextrin
24 oz from Bottle #2 water, Glutamine, maltodextrin
15 oz from Bottle #3 water
Hammer gel @ mile 22
Cliff Bar @ mile 45
Post Ride | 30 gram protein drink and Powerbar gel bites
Home | grilled chicken breast

Weather: 

63 degrees at 7 a.m. with calm air, On the return 80 with a 3 mph headwind coming from SSE.

Bike: 

Felt B10, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (125 watts):
    Duration:      4:51:07 (4:54:27)
    Work:          2182 kJ
    TSS:           234.5 (intensity factor 0.696)
    Norm Power:    146
    VI:            1.17
    Distance:      81.034 mi
        Min    Max    Avg
    Power:           0    478    125     watts
    Cadence:         7    212    79     rpm
    Speed:           0    35.2    16.7     mph
    Pace             1:42    0:00    3:35     min/mi
    Crank Torque:    0    1750    138     lb-in
    Temperature:     59    86    72.4     Fahrenheit

Brewery - Horn Mt: Expectations

 

Route: Brewery to Horn Mt (rolling hills, 2 climbs, a few fast flat sections)

Distance: 82.8 miles

Avg. Moving Speed: 16.1

Moving Time: 5:08:50

Total Time: 5:27:07

Ride Total TSS: 305 (0.76 IF)

Group: 

Keith, Mike, Peter, Jamie and me

Goal: 

Hang with the group

The Ride: 

Expectations:

• I wasn't expecting it to rain on us today, but it did for a little while.
• I didn't expect Peter to ride with us, but I am glad he did. That was a pleasant surprise.
• I wasn't sure what to expect out my legs climbing up Horn Mountain.
• I didn't expect to hold up with for the full 82 miles after training this week, but I got it done.

I rolled out of the brewery parking lot at 7 a.m. with Keith and Mike heading toward Adairsville to connect with Jamie and then roll on from there going northwest toward Horn Mountain. Our pace going out was a nice easy warm up and much to our surprise we see Jamie and Peter coming our direction (mile 13). Not long after it started lightly raining on us just about until we reached the base of the mountain climb (mile 38)

The climb up Horn Mountain (mile 38)  is a little less than 2 miles ranging between 5% up to 15% in a couple of spots. I did not push super hard and was the last up the hill, but still needed to drop it to the 34 ring with the 28 cog on some of the steeper sections. Coming off of Horn we all took the descent very cautiously with the wet roads.

Horn Mt Climb (click to enlarge)

Next up was on my all time favorite sections of pavement in Georgia on Everett Springs Road (mile 43 to mile 53). I started the push with Keith quick to jump in and a few mile later Mike, Jamie and Peter came up to join in the fun push to the store stop (mile 54)

Going toward Adairsville we got into some rollers that were stingers in my opinion, or at least in the opinion of my legs. A few more miles and we were shouting, "good-bye" to Jamie and Peter in downtown Adairsville and as the three of us set course toward the brewery. Oh, but then there was "75 Hill" (mile 72 to 74.5) standing as an obstacle between us and the parking lot. One more 2 1/2 mile climb with an average 5% gradient and this one took the wind out my sails. Argh! But the discomfort was short lived and not really that big a deal. I was off the back, but fortunately Keith and Mike slow pedaled and allowed me to catch up and from there we had a few brisk paced sections to get to the cars faster. By this time the sun was finally heating it up so I believe the clouds and rain in the first miles really helped make this more pleasant.

Another great ride in the books with friends.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, maltodextrin

24 oz from Bottle #2 water, Glutamine, maltodextrin

Hammer gel @ mile 20

Cliff Bar @ mile 30

Cliff Bar @ mile 54

Post Ride | 30 gram protein drink

Home | grilled chicken breast & veggies

The Weather: 

Partly cloudy skies, very humid @ 67 degrees, on the return @ 77degrees, still air

Bike: 

LOOK 585,  Garmin 800, Powertap SL+

Overall Powertap Data:

Entire workout (120 watts):
    Duration:      5:15:47 (5:27:13)
    Work:          2280 kJ
    TSS:           305.4 (intensity factor 0.763)
    Norm Power:    160
    VI:            1.33
    Distance:      82.776 mi
        Min    Max    Avg
    Power:           0    638    120     watts
    Cadence:         8    246    84     rpm
    Speed:           0    38.2    15.7     mph
    Pace             1:34    0:00    3:49     min/mi
    Altitude:        215    1496    745     ft
    Crank Torque:    0    1608    131     lb-in

 

 Lap 2 - Horn Climb:
    Duration:      16:06
    Work:          206 kJ
    TSS:           29.3 (intensity factor 1.045) (hmm....maybe I need to bump that FTP up soon)
    Norm Power:    219
    VI:            1.03
    Distance:      1.714 mi
    Elevation Gain:        711 ft
    Grade:         8.0 % avg
        Min    Max    Avg
    Power:           0    389    214     watts
    Cadence:         13    94    64     rpm
    Speed:           0    10.3    6.4     mph
    Pace             5:49    0:00    9:24     min/mi
    Crank Torque:    0    543    287     lb-in

 Lap 4 - Everett Springs Road (Pocket):

    Duration:      34:47 (46:13)
    Work:          284 kJ
    TSS:           37.4 (intensity factor 0.803)
    Norm Power:    169
    VI:            1.24
    Distance:      11.542 mi
        Min    Max    Avg
    Power:           0    638    137     watts
    Cadence:         19    246    91     rpm
    Speed:           3.6    29.1    19.9     mph
    Pace             2:04    16:39    3:01     min/mi
    Crank Torque:    0    863    136     lb-in

Comet - Crowds

Garmin Connect Map & Data
Ride with GPS Map & Data
Strava Map & Data
Moving Time: 2:08:05 (2:12:59 total)
Distance: 40 miles
Avg Moving Speed 18.8 mph
Total TSS: 141 (0.8 IF)

Solo (for the most part. I did end up in the draft of a couple of riders for a few miles)
Goal: Low intensity spin. 2 x 60 minute or 2 x 20 mile

The Ride: I made a bad choice for the training venue. The Comet was very crowded and was not a good place for a 2 x 60 effort. I did have a few spots that I was able to open up the engine and did get in one 20 minute effort at 91% of Functional Threshold. In the last 5 miles I was in the draft of a couple of guys and couldn't decide to come around, stay put or stop to let them get ahead. I think I frustrated one of the guys by sitting on their wheel in the aero position and he is right that it is unsafe to do this. After he commented I came around and went ahead until I hit my cool down period.

To the cyclist, I apologize for getting on your wheel.

Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA's, Glutamine
16 oz from Bottle #2  water, BCAA's, Glutamine
1 Hammer gel @ turn point
Finish | 30 gram whey protein drink

The Weather: Sunny skies at the start @ 85 degrees

Bike: Felt B10 Garmin 800, Powertap SL+

Overall Powertap Data:
 Lap 1: (Very crowded conditions and could not get up to speed for many miles)
    Duration:      1:06:28 (1:07:48)
    Work:          630 kJ
    TSS:           76.6 (intensity factor 0.838)
    Norm Power:    176
    VI:            1.11
    Distance:      19.649 mi
        Min    Max    Avg
    Power:           0    628    158     watts
    Cadence:         9    239    81     rpm
    Speed:           0    27.2    17.8     mph
    Pace             2:13    0:00    3:22     min/mi
    Crank Torque:    0    1320    173     lb-in

Lap 2: (Very crowded conditions and could not get up to speed for many miles)
    Duration:      1:04:33 (1:05:11)
    Work:          564 kJ
    TSS:           63.9 (intensity factor 0.771)
    Norm Power:    162
    VI:            1.11
    Distance:      20.373 mi
        Min    Max    Avg
    Power:           0    684    146     watts
    Cadence:         7    218    76     rpm
    Speed:           0    27.2    19.0     mph
    Pace             2:12    0:00    3:10     min/mi
    Crank Torque:    0    1060    167     lb-in

Entire workout (152 watts):
    Duration:      2:11:04 (2:13:02)
    Work:          1195 kJ
    TSS:           141 (intensity factor 0.806)
    Norm Power:    169
    VI:            1.11
    Distance:      40.034 mi
        Min    Max    Avg
    Power:           0    684    152     watts
    Cadence:         7    239    78     rpm
    Speed:           0    27.2    18.4     mph
    Pace             2:12    0:00    3:16     min/mi
    Crank Torque:    0    1320    170     lb-in
    Temperature:     77    86    80.8     Fahrenheit

Rose Pedal Variation

Garmin Connect Map & Data
Ride with GPS Map & Data
Strava Map & Data
Route: Rose Pedal Variation (Rolling Hills)
Distance: 57.8 miles
Avg. Moving Speed: 16.6
Moving Time: 3:28:54
Total Time: 3:43:07
Ride Total TSS: 228 (0.79 IF)

Group: Keith, Mike, Peter, Jamie, Greg and me
Goal: Hang with the group

The Ride: Nice change of routine this morning joining a fine group of friends on a ride from Creekview High going out on what we intended to be the marked Rose Pedal Metric route, but the marking are almost gone and we took a wrong turn somewhere. Still a great day out with friends and with cooler weather with cloudy skies made the ride even better.

Training wise I felt like today was a good test of the legs on repetitive rollers just to see if they had the ability to respond quickly. Most of my training time has been with steady cadence and steady power output so it was good to see that my legs can still respond to those short punch efforts.

I really enjoyed riding with this gang. We had some conversation moments and some times where we had noses down and pushing pedals. At one time I came close to getting hit by a truck that insisted on passing us as we were in the process of turning left. Praise the Lord for watching out for me.

Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, Glutamine, maltodextrin
Hammer gel @ mile 20
Hammer gel @ mile 40
Post Ride | 30 gram protein drink
Home | Subway sandwich

The Weather: Partly cloudy skies, very humid @ 67 degrees, on the return @ 77degrees, still air

Bike: LOOK 585,  Garmin 800, Powertap SL+

Overall Powertap Data:
Entire workout (120 watts):
    Duration:      3:36:13 (3:43:12)
    Work:          1554 kJ
    TSS:           228.2 (intensity factor 0.797)
    Norm Power:    167
    VI:            1.4
    Distance:      57.804 mi
        Min    Max    Avg
    Power:           0    771    120     watts
    Cadence:         8    225    82     rpm
    Speed:           0    37.8    16.1     mph
    Pace             1:35    0:00    3:44     min/mi
    Crank Torque:    0    1633    130     lb-in

Brewery - 411

Garmin Connect Map & Data
Ride with GPS Map & Data 
Strava Map & Data 
Ride Summary
Distance: 84 miles
Avg. Moving Speed: 16.1
Moving Time: 5:13:13
Total Time: 5:46:04
Ride Total TSS: 235 (0.66 IF)

Group: JB and me
Goal: Endurance training at a lower intensity

The Ride: This may have been my roughest ride of the 2012. I believe it was a combination of fatigue from intervals this week and poor management of the nutrition and fluids during the ride today. Yet even as I enter today's ride data while trying to replenish the fluid and calorie loss my stomach is still feeling out of sorts. It like a phrase that I hear at work a lot, "it is what it is" and you just adapt and go on. So 88 miles in the books even though it wasn't a pretty finish and I move on.

We had a nice roll out and kept a casual conversation type of pace going north. Coming back from the store at 411 and heading back to the brewery we found out that the headwinds were coming pretty much directly at us and were fairly stiff. JB did several great and long pulls in that wind. We stopped at the Sunoco station on the return, which was about 20 miles from the finish. This is when everything started to come apart from me. I finally urged Jaimie to keep going forward at her pace since the skies ahead looked to be turning dark again. I rolled into the brewery parking lot feeling a little worse for wear. I am a bit bummed at how the day finished, but not every outing is going to be the best. I have been fortunate that this is pretty rare for me.

Post ride: I am not sure if it was something I ate or what, but the stomach ailment continues to haunt me well after the ride and there was a hint of it before the ride. Maybe something else is going on instead of what I ate or drank during the ride today.

Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, Glutamine, maltodextrin (plain water refill)
24 oz from Bottle #2  water, Glutamine, maltodextrin (Gatorade G2 refill)
Hammer gel @ mile 20
Cliff Bar @ mile 42
Home | Protein smoothie

The Weather: Partly cloudy skies, very humid @ 72 degrees, on the return @ 86degrees, steady wind at 8 mph from the SSE (direct headwind on the return)

Bike: LOOK 585,  Garmin 800, Powertap SL+

Overall Powertap Data:
 Entire workout (112 watts):
    Duration:      5:20:38 (5:46:12)
    Work:          2149 kJ
    TSS:           235.6 (intensity factor 0.665)
    Norm Power:    140
    VI:            1.25
    Distance:      83.915 mi
        Min    Max    Avg
    Power:           0    497    112     watts
    Cadence:         7    246    86     rpm
    Speed:           0    33.2    15.7     mph
    Pace             1:48    0:00    3:49     min/mi
    Altitude:        663    944    780     ft
    Crank Torque:    0    1478    117     lb-in