Brewery Out and Back, Easy Pace

Route:

Distance: 60.4 miles

Avg. Moving Speed:  16.5 mph

Moving Time: 3:40:07

Total Time:  3:55:09

Ride Total TSS: 202.4 (0.73 IF)

Group:

Mike, Gary, Jamie and me

Goal:

Group ride with an easy pace

Ride Description:

I really enjoyed riding with Mike, Gary and Jamie today and that was probably the highlight of the ride. The route was pretty much my typical out and back that I use for training. The weather was still pretty cold at the later 10 a.m. start, but it did not take long for my core to heat up and from there it was a very nice ride with friends.

Weather wise it was a cool start at about 30 degree F and pretty much a light headwind all the way up to the turning point, but then there was a reward of having a tailwind most of the way back.

Training wise my legs and hips were really sore from indoor interval training and Thursday night was an exceptional night hitting a new personal best on one of the 20 intervals. Today I was just hoping to take it easy and I was glad the gang had the same idea. Shorter route and lighter intensity for today and it was alright.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 23
Cliff Bar @ mile40
Post Ride | 30 gram protein drink
Home | Subway sandwich

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (122 watts):
    Duration:      3:42:44 (4:00:18)
    Work:          1628 kJ
    TSS:           200 (intensity factor 0.735)
    Norm Power:    162
    VI:            1.33
    Distance:      60.338 mi
        Min    Max    Avg
    Power:           0    684    122     watts
    Cadence:         7    225    77     rpm
    Speed:           0    31.4    16.3     mph
    Pace             1:54    0:00    3:41     min/mi
    Altitude:        686    1842    910     ft
    Crank Torque:    0    1701    145     lb-in
    Temperature:     39.2    60.8    49.0     Fahrenheit