Comet 2 x 45

Route:

Distance:  31 miles

Avg. Moving Speed:  18.7

Moving Time: 1:40:37

Total Time:  1:41:48

Ride Total TSS: 127 (0.86 IF)

Group:

Solo

Goal:

See what I can do in the wet conditions and drizzle for a couple of intervals

Ride Description:

Not many people on the path so that allowed me to sustain a bit more intensity and being that the 67 miles yesterday was not intense I was able to open up the engine a little more. Legs felt great and probably could have gone a little harder, but I want to train tomorrow so I backed off.

Nutrition Intake During and after the Course:

15 oz from Bottle #1 water, Glutamine, maltodextrin
Hammer gel @ mile 15
Post Ride | I forgot to bring the 30 gram protein drink - ARGH!!!

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Weather: 

72 degrees F, high humidity, light rain at times, wet pavement

Overall Powertap Data: 

 Lap 1:
    Duration:      49:00
    Work:          544 kJ
    TSS:           69.2 (intensity factor 0.925)
    Norm Power:    194
    VI:            1.05
    Distance:      15.531 mi
        Min    Max    Avg
    Power:           0    495    185     watts
    Cadence:         8    218    75     rpm
    Speed:           0    24.2    19.0     mph
    Pace             2:29    0:00    3:09     min/mi
    Crank Torque:    0    1467    213     lb-in

Lap 2:
    Duration:      48:39
    Work:          468 kJ
    TSS:           54.7 (intensity factor 0.821)
    Norm Power:    172
    VI:            1.08
    Distance:      15.025 mi
        Min    Max    Avg
    Power:           0    525    160     watts
    Cadence:         21    212    74     rpm
    Speed:           0    25.6    18.5     mph
    Pace             2:21    0:00    3:14     min/mi
    Crank Torque:    0    1248    188     lb-in

Entire workout (169 watts):
    Duration:      1:41:50
    Work:          1033 kJ
    TSS:           127.7 (intensity factor 0.869)
    Norm Power:    183
    VI:            1.08
    Distance:      31.365 mi
        Min    Max    Avg
    Power:           0    525    169     watts
    Cadence:         8    218    75     rpm
    Speed:           0    25.6    18.5     mph
    Pace             2:21    0:00    3:15     min/mi
    Crank Torque:    0    1467    196     lb-in

Brewery 67

Brief Stop at Sosebee Bike Park with Steve and Jim

Route:

Distance:  66.7 miles

Avg. Moving Speed:  16.2

Moving Time: 4:06:26

Total Time:  4:57:03

Ride Total TSS: 220 (0.73 IF)

Group:

Steve, Jim and me

Goal:

Easy pace or the pace of the group

Ride Description:

I was about to roll out this morning on a solo ride, but as I heading out of the brewery parking area I saw Steve and was invited to ride with him and Jim on the BBC metric route. First time meeting Jim and very glad I was invited to ride with them. Steve had us veering from the BBC markings early as we ended up on the old BBC route going out and eventually worked our way back to the new route. The pace was rather casual, but at times we had a brisk pace.

We stopped at the Sunoco for what we thought would be just a quick snack, but it started raining. We waited a while and batted around some ideas for what to do next. We decided to head back and pick up the 48 route and a few miles later the rain stopped so we thought we would tack on some additional miles and Steve led us out for some additional miles.

We ended up with longer stop times that I usually do, but with the weather I was just happy to get out and get some miles on the legs. Plus we were out on some roads that I have not been on in maybe a few years. This turned out to be a really good cycling day and getting to ride with Steve and Jim made it even better.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, maltodextrin
15 oz from Bottle #2 water, Glutamine, maltodextrin
Hammer gel @ mile 20
1/2 Cliff Bar @ mile 30
1/2 Cliff Bar @ mile 55
Post Ride | 20 gram protein drink
Home | meatloaf sandwich, baked beans, skim milk

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Weather: 

Cloudy, light rain at times, calm air

Overall Powertap Data: 

 Entire workout (122 watts):
    Duration:      4:09:39 (4:57:10)
    Work:          1825 kJ
    TSS:           220.2 (intensity factor 0.728)
    Norm Power:    153
    VI:            1.26
    Distance:      66.592 mi
        Min    Max    Avg
    Power:           0    707    122     watts
    Cadence:         7    246    79     rpm
    Speed:           0    35.9    16.0     mph
    Pace             1:40    0:00    3:45     min/mi
    Crank Torque:    0    1774    141     lb-in
    Temperature:     59    73.4    63.5     Fahrenheit

Comet 2 x 60

Route:

Distance:  40 miles

Avg. Moving Speed:  17.9

Moving Time: 2:08:33

Total Time:  2:13:50

Ride Total TSS: 138 ( 0.79 IF)

Group:

Solo

Goal:

2 x 60 minute intervals, pace and intensity determined on congestion on path

Ride Description:

Nice day! Legs were feeling good. Restrained output in order to train the next several days.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, Honey Stinger
Home | chicken breast & veggies

Bike: 

Felt B10, Garmin 800, Powertap SL+

Overall Powertap Data: 

Interval 1:
    Duration:      1:00:58
    Work:          602 kJ
    TSS:           72 (intensity factor 0.842)
    Norm Power:    177
    VI:            1.07
    Distance:      18.395 mi
        Min    Max    Avg
    Power:           0    505    165     watts
    Cadence:         9    182    72     rpm
    Speed:           0    25.8    18.1     mph
    Pace             2:19    0:00    3:19     min/mi
    Altitude:        664    898    772     ft
    Crank Torque:    0    1678    200     lb-in

 Interval 2:
    Duration:      1:00:00
    Work:          522 kJ
    TSS:           55.8 (intensity factor 0.747)
    Norm Power:    157
    VI:            1.08
    Distance:      18.981 mi
        Min    Max    Avg
    Power:           0    503    145     watts
    Cadence:         8    196    70     rpm
    Speed:           0    26    19.0     mph
    Pace             2:18    0:00    3:10     min/mi
    Crank Torque:    0    1131    180     lb-in

Entire workout (149 watts):
    Duration:      2:13:54
    Work:          1200 kJ
    TSS:           138.6 (intensity factor 0.79)
    Norm Power:    166
    VI:            1.11
    Distance:      40.003 mi
        Min    Max    Avg
    Power:           0    505    149     watts
    Cadence:         8    196    71     rpm
    Speed:           0    26    17.9     mph
    Pace             2:18    0:00    3:21     min/mi
    Crank Torque:    0    1678    184     lb-in
    Temperature:     71.6    77    75.0     Fahrenheit

Brewery - Cagle Road

Route:

Distance:  73.7 miles

Avg. Moving Speed:  16.9

Moving Time: 4:21:28

Total Time:  4:42:28

Ride Total TSS: 234 (0.52 IF)

Group:

Craig and me

Goal:

Low intensity endurance training

Ride Description:

We rolled out of the brewery at 7:30 this morning heading toward my usual training route up to Cagle Road and back. Going up we had a very relaxed conversation pace and on the way back the pace picked up a little more.

A nice cool morning in the low 60's at the start with some headwinds on the return and temperature up into the low 80's. Very nice day for cycling some miles.

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 35
Post Ride | 30 gram protein drink, Larabar
Home | grilled chicken breast, pita bread, swiss cheese

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (122 watts):
    Duration:      4:31:44 (4:42:34)
    Work:          1983 kJ
    TSS:           234.8 (intensity factor 0.721)
    Norm Power:    151
    VI:            1.24
    Distance:      73.68 mi
        Min    Max    Avg
    Power:           0    519    122     watts
    Cadence:         8    239    77     rpm
    Speed:           0    32.9    16.3     mph
    Pace             1:50    0:00    3:41     min/mi
    Altitude:        536    1104    766     ft
    Crank Torque:    0    1432    140     lb-in
    Temperature:     55.4    84.2    67.8     Fahrenheit

Comet 2 x 60

Route:

Distance:  39.5 miles

Avg. Moving Speed:  18.3

Moving Time: 2:09:38

Total Time:  2:14:21

Ride Total TSS: 127 (0.75 IF)

Group:

Solo

Goal:

Maintain a steady cadence and power output over the span of 2 - 60 minute intervals
Kind of like the imagery of a diesel locomotive.

Ride Description:

Not a bad day considering the 90 miles yesterday. Foot traffic was not too bad, but there were a few spots that I had to work around the foot traffic. Slight headwind at times on the way out, but could not sense a push from the wind on the return.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water 
15 oz from Bottle #2 water
Hammer gel and Honey Stinger waffle @ mile 20
Post Ride | 30 gram protein drink
Home | baked spaghetti, squash

Bike: 

Felt B10, Garmin 800, Powertap SL+

Overall Powertap Data: 

 Lap 1:
    Duration:      1:05:26
    Work:          608 kJ
    TSS:           66.9 (intensity factor 0.786)
    Norm Power:    165
    VI:            1.06
    Distance:      19.899 mi
        Min    Max    Avg
    Power:           0    452    155     watts
    Cadence:         11    225    75     rpm
    Speed:           0    25.1    18.3     mph
    Pace             2:23    0:00    3:17     min/mi
    Altitude:        904    1033    964     ft
    Crank Torque:    0    1138    181     lb-in
 
Lap 2:
    Duration:      1:00:42
    Work:          534 kJ
    TSS:           55.4 (intensity factor 0.74)
    Norm Power:    155
    VI:            1.06
    Distance:      18.884 mi
        Min    Max    Avg
    Power:           0    449    147     watts
    Cadence:         16    231    75     rpm
    Speed:           0    24.5    18.8     mph
    Pace             2:27    0:00    3:12     min/mi
    Crank Torque:    0    1193    172     lb-in

Entire workout (144 watts):
    Duration:      2:14:43
    Work:          1162 kJ
    TSS:           127 (intensity factor 0.753)
    Norm Power:    158
    VI:            1.1
    Distance:      39.508 mi
        Min    Max    Avg
    Power:           0    470    144     watts
    Cadence:         10    231    75     rpm
    Speed:           0    25.1    17.6     mph
    Pace             2:23    0:00    3:24     min/mi
    Crank Torque:    0    1782    169     lb-in

Sosebee to Old Federal

Early Start

Route:

Distance:  90.8 miles

Avg. Moving Speed:  17.3

Moving Time: 5:15:27

Total Time:  5:27:16

Ride Total TSS: 242 ( 0.66 IF)

Group:

Solo

Goal:

Endurance miles with lower intensity

Ride Description:

An early roll out of Sosebee Bike Park with fog and cooler temperatures for what turned out to be a really nice day to be out on the bike. It wasn't until early this morning that I decided which direction and what option to try out. I wanted to connect with Gary and the gang to do Jasper to Fort Mountain, but with six days of interval training I had doubt that my legs could handle the route and their potential pace. Since I had my TT bike loaded it was down to either the Comet or Sosebee Bike Park since today was the Beautiful Back Roads Century. I ended up going to Sosebee and as I passed by the brewery at 6:15 this morning it looked as if traffic was already backed up all the way on Busch Drive. Fortunately when I pulled into Sosebee I was the only one there and was able to roll out on my usual out and back route.

The rest of the ride was just simply peaceful solo. I was off the BBC marked route at about mile 21 and from that point forward I figured I would be the only cyclist up in this area. I was already ahead of the organized ride and with the extra miles I only saw a few on the way back once I was back on the BBC route. I pretty much just tried to keep pedaling and keep the intensity lower. At 0.6 IF (Intensity Factor) that was a pretty easy going ride and yet still racked up 242 TSS.

So this week has played out just like I wanted with six really good days of training, then Friday off the bike and today a nice easy going pace. Sweet!

Weather

Early morning fog, start 63 degrees F, finish 80 degrees F, low humidity, low wind

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
Hammer gel @ mile 60
Post Ride | 30 gram protein drink
Home | grilled chicken breast, pita bread

Bike: 

Felt B10, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (114 watts):
    Duration:      5:28:51 (5:37:44)
    Work:          2241 kJ
    TSS:           241.8 (intensity factor 0.665)
    Norm Power:    140
    VI:            1.23
    Distance:      90.776 mi
        Min    Max    Avg
    Power:           0    442    114     watts
    Cadence:         7    246    77     rpm
    Speed:           0    33.7    16.6     mph
    Pace             1:47    0:00    3:37     min/mi
    Crank Torque:    0    1361    131     lb-in

Comet - Easy Spin

Route:

Distance:  30 miles

Avg. Moving Speed:  17.5

Moving Time: 1:45:07

Total Time:  1:47:34

Ride Total TSS: 104.9 (0.76 IF)

Group:

Solo

Goal:

Recovery / Recreational

Ride Description:

Take it easy, enjoy some easy spinning (with a few brisk moments) and great weather

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water
Post Ride | 30 gram protein drink
Home | Chicken salad, pita bread, carrot salad

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (145 watts):
    Duration:      1:47:37
    Work:          938 kJ
    TSS:           104.9 (intensity factor 0.767)
    Norm Power:    161
    VI:            1.11
    Distance:      30.743 mi
        Min    Max    Avg
    Power:           0    491    145     watts
    Cadence:         8    246    74     rpm
    Speed:           0    25.2    17.1     mph
    Pace             2:23    0:00    3:30     min/mi
    Crank Torque:    0    1590    174     lb-in
    Temperature:     69.8    80.6    76.7     Fahrenheit

BBC - Metric

Route:

Distance:  67.9 miles

Avg. Moving Speed:  15.5 mph

Moving Time: 4:06:06

Total Time:  4:23:44

Ride Total TSS: 201(0.7 IF)

Group:

Keith, Gary, Neil, Mike, Peter and me

Goal:

Group ride - hang on if I can

Ride Description:

The great thing about today is that the rain and storms held off and the best thing was getting to share a few miles with Gary and Neil. I have missed riding miles with them as they spent a good bit of time in the mountains this year training for a Colorado adventure.

Based on the weather forecasts it sure looked like we were going to get wet, but instead the clouds kept us a little cooler. The humidity was more than high enough. I was losing a lot of fluid loss from sweating even while just standing, much less cycling.

As far as the route and ride go, we decided to just stick with the marked metric route to make things simple. The first few miles were great as we warmed up with a conversation pace and I got to catch up a little with both Gary and Neil, but around mile 10 or so the pace started to gradually pick up.

The first surge was with Keith and I went with him for several miles and I was over my threshold trying to stay on his wheel. The second surge that put a good hurt on me was finishing a turn pulling and just as I settled on the back of the pace line I look up and I am off the back by about 100 feet and the gap was growing. I had to sprint to get back up to the group. After that episode my legs felt cooked and from that point forward I really struggled. At about mile 50 I was off the back and losing sight of the guys. I heard later they finished strong with Neil putting a great pace to the parking lot.

Wished I could have finished with the guys, but just getting to ride some miles with the guys and it not rain made a great day on the bike.

Weather

Cloudy to Partly cloudy, 80 degree F, 99% humidity, NW wind @ 5 mph

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine
24 oz from Bottle #2 water, Glutamine
Hammer gel @ mile 20
Cliff Bar @ mile 30
Post Ride | 30 gram protein drink
Home | baked chicken breast

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (109 watts):
    Duration:      4:05:47 (4:23:49)
    Work:          1606 kJ
    TSS:           201.1 (intensity factor 0.701)
    Norm Power:    147
    VI:            1.35
    Distance:      67.61 mi
        Min    Max    Avg
    Power:           0    606    109     watts
    Cadence:         7    246    83     rpm
    Speed:           0    33.8    16.5     mph
    Pace             1:47    0:00    3:38     min/mi
    Crank Torque:    0    1508    120     lb-in