Saturday, October 13, 2012

Sosebee to Cagle with Bonus Miles

Post ride lunch with some of the gang at Wes Man's












Route:
Distance:  80 miles
Avg. Moving Speed:  17
Moving Time: 4:42:24
Total Time:  4:49:13
Ride Total TSS: 258 (0.73 IF)
Group:
Solo
Goal:
Endurance miles at a lower intensity
Ride Description:
Not much to say about today other than the temperature was perfect, the tailwind going north was nice and the headwind coming back provided the challenge. I was grateful to get out and get miles on the road and take a break from my weekday indoor training venue.

The headwind coming back was pretty much sustained and really impacted my overall speed average, but pushing the watts is what I was after anyway.

The highlight of the day was seeing the gang at the Sosebee Bike Park at the finish and then going to eat lunch with a few at Wes Man's. Always great to see my cycling friends and hear about their ride for the day and upcoming goals. Nancy and Diane are already sounding excited about a 200 mile ride for next year. Love that spirit.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, Glutamine, maltodextrin, Liquimins Electrolyte Concentrate
24 oz from Bottle #2 water, Glutamine, maltodextrin, Liquimins Electrolyte Concentrate

Hammer gel @ mile 27
Cliff Bar @ mile 32
Hammer gel @ mile 54

Post Ride | 30 gram protein drink
Wes Man's | hamburger, onion rings (splurged)
Bike: 
Felt B10, Garmin 800, Powertap SL+
Weather: 
Partly cloudy 53 degrees F at the start, 75 degrees F at the finish, wind SSE 10 mph
Overall Powertap Data: 
Entire workout (131 watts):    Duration:      4:50:47 (4:55:02)
    Work:          2294 kJ
    TSS:           258.2 (intensity factor 0.73)
    Norm Power:    153
    VI:            1.17
    Distance:      80.628 mi
        Min    Max    Avg
    Power:           0    552    131     watts
    Cadence:         7    239    78     rpm
    Speed:           0    33.1    16.7     mph
    Pace             1:49    0:00    3:36     min/mi
    Crank Torque:    0    1115    150     lb-in
    Temperature:     53.6    77    64.3     Fahrenheit

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