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.
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
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
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
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