Comet 2 x 60

The Comet looked like a lonely place today with the cold wind blowing through.

Route:

Distance:  40 miles

Avg. Moving Speed:  18 mph

Moving Time: 2:13:11

Total Time: 2:21:19

Ride Total TSS: 130.8  (0.77 IF)

Group:

Solo

Goal:

See what I can do on this cold windy day for 2 x 60 minute intervals

Ride Description:

Cold, windy and fairly empty path pretty much describes this day. There were a few people on the trail, but most of them were runners and only a handful of cyclists going at a rather slow speed.

I tried to keep my pace on the way out and could feel a slight fight against the headwind. It didn't take long for my core to start feeling a little overheated, but there was no way I was going to unzip my wind front jersey. I didn't do as well as I wanted, but considering how it felt I was still pretty happy with the results. If anything there were some calories burned.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
Post Ride | Cliff Bar
Home | Protein drink

Bike: 

Felt B10, Garmin 800, Quarq Cinqo

Overall Powertap Data: 

Lap 1:
    Duration:      1:08:01
    Work:          675 kJ
    TSS:           75.9 (intensity factor 0.83)
    Norm Power:    174
    VI:            1.04
    Distance:      20.189 mi
        Min    Max    Avg
    Power:           0    394    168     watts
    Cadence:         7    93    71     rpm
    Speed:           0    24.6    16.1     mph
    Pace             2:26    0:00    3:43     min/mi
    Crank Torque:    0    1489    203     lb-in

Lap 2:
    Duration:      1:04:00
    Work:          533 kJ
    TSS:           51.5 (intensity factor 0.702)
    Norm Power:    147
    VI:            1.05
    Distance:      19.689 mi
        Min    Max    Avg
    Power:           0    347    140     watts
    Cadence:         6    81    64     rpm
    Speed:           0    26.3    16.1     mph
    Pace             2:17    0:00    3:44     min/mi
    Crank Torque:    0    1554    187     lb-in

Entire workout (153 watts):
    Duration:      2:13:43 (2:21:22)
    Work:          1214 kJ
    TSS:           129.9 (intensity factor 0.774)
    Norm Power:    162
    VI:            1.06
    Distance:      40.146 mi
        Min    Max    Avg
    Power:           0    394    153     watts
    Cadence:         6    93    67     rpm
    Speed:           0    26.3    16.0     mph
    Pace             2:17    0:00    3:45     min/mi
    Crank Torque:    0    1554    194     lb-in

Brewery to Redbud

Route:

Distance:  50.7 miles

Avg. Moving Speed:  18 mph

Moving Time: 2:47:47

Total Time:  2:49:47

Ride Total TSS:174.8 (0.79 IF)

Group:

Solo

Goal:

Just see what I can do today with holding a tempo type pace

Ride Description:

I started a little later than usual, but that was to experience the warmer part of the day. It was a little breezy and was hard to tell exactly where the wind was coming. Only a few times did I feel a little bit of some headwind, but being down in aero sure helps escape the biggest part of the wind.

The ride sure felt pretty solid. I pushed the intensity just about the point that I wanted for today and the legs felt like they were more than eager to open it up. I did on a couple of occasions, but held back so not to impact the following training days. I also wanted to extend the miles more, but again had to think about the following training days.

I kept thinking through the entire ride as if I have some sort of mental illness, "recreation is training and training is recreation." I just enjoy training so much that I rarely have a day that I dread a training session. In fact I look forward to each one.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
15 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
3/4 Cliff Bar @ mile 36
Cliff Bar @ mile 54
Post Ride | 30 gram protein drink, 1/4 Cliff Bar
Home | grilled chicken breast & veggies

Bike: 

Felt B10, Garmin 800, Quarq Cinqo

Overall Powertap Data: 

Entire workout (149 watts):
    Duration:      2:49:49 (2:55:13)
    Work:          1495 kJ
    TSS:           174.6 (intensity factor 0.795)
    Norm Power:    167
    VI:            1.12
    Distance:      50.634 mi
        Min    Max    Avg
    Power:           0    507    149     watts
    Cadence:         7    108    71     rpm
    Speed:           0    36.4    17.6     mph
    Pace             1:39    0:00    3:24     min/mi
    Crank Torque:    0    1429    179     lb-in
    Temperature:     57.2    66.2    61.5     Fahrenheit

Brewery to Baxter

Route:

Distance:  58 miles

Avg. Moving Speed:  17.5

Moving Time: 3:18:36

Total Time:  3:20:37

Ride Total TSS: 174.5 (0.729 IF)

Group:

Solo

Goal:

Enjoy the great weather, the day off work and spinning cranks

Ride Description:

This was a nice day off before Thanksgiving and even better to sleep in a little later to catch a temperature that allowed me to wear summer cycling gear. I like those days where I have to dive into my gear bag and find the sunblock. Not a cloud noticed and temps ranging into the 60's made this a pretty awesome day out on the road.

This was a low stress ride as I hope to get in several consecutive days of cycling. I had some muscular soreness through my hips and hamstrings, but they seemed to loosen up toward the end of the ride.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
15 oz from Bottle #2 water, Glutamine, BCAA maltodextrin
Hammer gel @ mile 25
Post Ride | 30 gram protein drink, Cliff Bar

Bike: 

Felt B10, Quarq Cinqo , Garmin 800

Overall Powertap Data: 

Entire workout (138 watts):
    Duration:      3:18:59 (3:25:12)
    Work:          1630 kJ
    TSS:           174.1 (intensity factor 0.729)
    Norm Power:    153
    VI:            1.11
    Distance:      57.757 mi
        Min    Max    Avg
    Power:           0    567    138     watts
    Cadence:         6    108    71     rpm
    Speed:           0    37.6    17.1     mph
    Pace             1:36    0:00    3:30     min/mi
    Crank Torque:    0    1505    166     lb-in
    Temperature:     57.2    68    62.5     Fahrenheit

Comet 2 X 60

Route:

Distance:  40 miles

Avg. Moving Speed:  18.9

Moving Time: 2:08:34

Total Time:  2:10:42

Ride Total TSS: 144 (0.829 IF)

Group:

Solo

Goal:

2 x 60 @ Tempo

Ride Description:

A nice fall day like this and there were quite a few people on the Comet to navigate around plus a couple of extended stops waiting for the light to change, but not a bad day.

My legs were a little fatigued from the 60 mile ride yesterday, but the Felt B10 set up and the new Flo 60's feel really sweet. For some reason my Garmin wasn't picking up the satellites very well and the speed showing on the display was often too low, but fortunately it is reflecting correctly in Garmin Connect.

The first interval felt really good and I just about held 20 mph for 60 minutes with not too much intensity, which kind of makes me think this bike is pretty efficient compared to the road bike.

The second interval I did not push as hard and it I had more foot traffic to slow down and navigate around them safely. Very good day out though and I am pretty happy with the bike.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
10 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home |chili, corn chips and skim milk

Bike: 

Felt B10, Quarq, Powertap SL+

Overall Powertap Data: 

 Lap 1:
    Duration:      1:02:00
    Work:          654 kJ
    TSS:           79.3 (intensity factor 0.89)
    Norm Power:    187
    VI:            1.05
    Distance:      20.163 mi
        Min    Max    Avg
    Power:           0    526    178     watts
    Cadence:         5    100    73     rpm
    Speed:           0    26    19.5    mph
    Pace             2:19    0:00    3:24     min/mi
    Crank Torque:    0    1429    210     lb-in

 Lap 2:
     Duration:      1:05:35
    Work:          583 kJ
    TSS:           61.5 (intensity factor 0.763)
    Norm Power:    160
    VI:            1.06
    Distance:      19.954 mi
        Min    Max    Avg
    Power:           0    615    152     watts
    Cadence:         4    88    70     rpm
    Speed:           0    23.8    18.3     mph
    Pace             2:31    0:00    3:53     min/mi
    Crank Torque:    0    1352    188     lb-in

Entire workout (163 watts):
    Duration:      2:10:54
    Work:          1250 kJ
    TSS:           144 (intensity factor 0.829)
    Norm Power:    174
    VI:            1.07
    Distance:      40.492 mi
        Min    Max    Avg
    Power:           0    615    163     watts
    Cadence:         4    100    71     rpm
    Speed:           0    26    16.3     mph
    Pace             2:19    0:00    3:41     min/mi
    Temperature:     57.2    64.4    58.9     Fahrenheit

Brewery to Evergreen

Route:

Distance:  60 miles

Avg. Moving Speed:  17.4 mph

Moving Time: 3:27:53

Total Time:  3:39:44

Ride Total TSS: 208 (0.78 IF)

Group:

Shared about 25 miles with Craig and the rest solo

Goal:

Get a few miles and try out some new components.

Ride Description:

I was ready to roll out solo, but Craig came met me and we did about 25 miles. Craig turned back and I went ahead for a few more miles to get a total of 60. Great to have Craig join me for a few miles.

This was my first day trying out the FLO wheels and the Quarq power meter and I really like both upgrades. Plus, Curtis has the drive train fine tuned and running sweet!

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
10 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | chicken burrito and skim milk

Bike: 

Felt B10, Garmin 800, Quarq S975 52/36T

Weather: 

Sunny, calm air, 35 F at the start, 50 F at the end

Overall Powertap Data: 

Entire workout (143 watts):
    Duration:      3:33:43 (3:41:55)
    Work:          1768 kJ
    TSS:           208.5 (intensity factor 0.786)
    Norm Power:    165
    VI:            1.15
    Distance:      60.193 mi
        Min    Max    Avg
    Power:           0    562    143     watts
    Cadence:         6    106    73     rpm
    Speed:           0    35.7    16.7     mph
    Pace             1:41    0:00    3:36     min/mi
    Altitude:        376    1299    876     ft
    Crank Torque:    0    1445    168     lb-in
    Temperature:     41    59    50.7     Fahrenheit

Felt B10 - Latest Refinements

The pictures below are the latest upgrades that I have made to the Felt B10. All bike mechanic work was completed by Curtis Henry, owner of Cannon Cyclery and as usual Curtis not only did great work again adding the new components and tuning the drive train, he went into finer details of making some tweaks that I would not have thought. Plus he suggested that I change my home fabricated zip tie torpedo bottle mount to a stable Profile Design HC mount and my homemade Garmin mount fit right into place, which further cleaned up the front end of the bike.

Previous additions to the bike were the Xlab Superwing with Gorilla bottle cages, Xlab Mini bag, Cee Gees Cushys (one of the best investments I have made), Cobb V-flow Plus saddle

The biggest upgrade this time around was going with the FLO 60 wheels and moving to a Quarq SRAM S975 crank power meter. I purchased the Quarq used and it came on a 110 BCD using 52/36 chain rings, which may turn out to be really interesting to be in that middle ground between a full and compact chain ring.

Profile Design HC mount with Xlab Chimp bottle cage mounted below the aerobars to allow me to located the Garmin 800 in a spot for easy view in any riding position. While the bottle location is not typical for a torpedo mount it is still easy to access.

Brewery to 411 - Awesome Day

Route:

Distance:  85 miles

Avg. Moving Speed: 16.2

Moving Time: 5:16:44

Total Time:  5:42:55

Ride Total TSS: 294 (0.73 IF)

Group:

Gary, Mike and me

Goal:

Enjoy a conversation paced (for the most part) type of fall ride

Ride Description:

What an awesome day to be a cyclist in Georgia. Sure it was a bit brisk at the start, but by the time we were 20 miles into the ride I was already wishing I had worn less and not long after we were shedding our vests. From that point the temperature just continued to improve.

What a day! What a day to also have Gary and Mike join me on my typical out and back route. Our pace varied from a lot of winter conversation pace to times of brisk pace lines with each of us taking good turns on the front. Just enough to stretch our legs and heart, but not so hard that it was overly stressful for the extended time and miles. I would sum this up as a pretty awesome day to out on the bike sharing miles of pavement with friends.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 30
Hammer gel @ mile 50
Post Ride | 30 gram protein drink
Home | grilled chicken breast and corn chips

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Weather: 

37 F starting temperature, 67 F ending temperature, calm air, sunny skies

Overall Powertap Data: 

 Entire workout (117 watts):
    Duration:      5:27:57 (5:43:02)
    Work:          2310 kJ
    TSS:           294.1 (intensity factor 0.734)
    Norm Power:    154
    VI:            1.31
    Distance:      85.412 mi
        Min    Max    Avg
    Power:           0    678    117     watts
    Cadence:         10    246    81     rpm
    Speed:           0    34    15.6     mph
    Pace             1:46    0:00    3:50     min/mi
    Crank Torque:    0    1072    133     lb-in

Sosebee - 411

Route:

Distance: 75.8 miles

Avg. Moving Speed:  17

Moving Time: 4:26:50

Total Time:  4:43:49

Ride Total TSS: 207 (0.67 IF)

Group:

Solo

Goal:

Low intensity endurance miles, reduce coasting and stopping

Ride Description:

A very cool start, but to be expected for early November. Not much to say other than it was a great day to be out spinning cranks and enjoying this fall weather.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin, liquid electrolytes
15 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin, liquid electrolytes
Hammer gel @ mile 20
Cliff Bar @ mile 37
Hammer gel @ mile 57
Post Ride | 30 gram protein drink, Larabar
Home | grilled chicken breast wrap, skim milk

Bike: 

Felt B10, Garmin 800, Powertap SL+

Weather: 

Cool start @ 47 F and End @ 70, calm air, sunny

Overall Powertap Data: 

Entire workout (117 watts):
    Duration:      4:35:34 (4:43:55)
    Work:          1941 kJ
    TSS:           206.8 (intensity factor 0.672)
    Norm Power:    141
    VI:            1.2
    Distance:      75.879 mi
        Min    Max    Avg
    Power:           0    433    117     watts
    Cadence:         9    246    78     rpm
    Speed:           0    31.9    16.6     mph
    Pace             1:53    0:00    3:37     min/mi
    Crank Torque:    0    1053    134     lb-in
    Temperature:     42.8    75.2    58.3     Fahrenheit