Comet - TT Bike 2x60

Route:

Distance: 40.4 miles

Avg. Moving Speed:  19.2

Moving Time: 2:06:39

Total Time:  2:11:38

Ride Total TSS: 140 (0.82 IF)

Group:

Solo

Goal:

Work on the staying down in the aero position with sustained power output

Ride Description:

The weather was awesome and that brought a lot of people out to Comet for various activities. That being the case it was not easy to keep any sustained momentum going and meeting my goal above. I was able to get in enough practice getting comfortable with the aero position and enough duration to see if I could sustain power output in that position on a few occasions.

My legs really felt great today and it would have been nice to have opened them open for an extended period of time. But I am pretty happy to have this great day and it was also great to see so many people out enjoying it as well. No doubt I could have done better at the brewery, but I am still satisfied with the day to count it as training.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA
10 oz from Bottle #2 water, Glutamine, BCAA
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | meatloaf, sweet potato

Bike: 

Felt B10, Garmin 800, Quarq Cinqo

Overall Powertap Data: 

Interval - 1:
    Duration:      1:06:28
    Work:          666 kJ
    TSS:           74.1 (intensity factor 0.833)
    Norm Power:    183
    VI:            1.07
    Distance:      20.174 mi
        Min    Max    Avg
    Power:           0    450    171     watts
    Cadence:         5    94    71     rpm
    Speed:           0    24.2    16.5     mph
    Pace             2:29    0:00    3:39     min/mi
    Crank Torque:    0    1453    207     lb-in
    Temperature:     57.2    66.2    60.9     Fahrenheit

 Interval - 2:
    Duration:      1:00:00
    Work:          595 kJ
    TSS:           63.9 (intensity factor 0.81)
    Norm Power:    178
    VI:            1.06
    Distance:      19.737 mi
        Min    Max    Avg
    Power:           0    486    169     watts
    Cadence:         6    95    66     rpm
    Speed:           0    28.5    17.7     mph
    Pace             2:06    0:00    3:23     min/mi
    Altitude:        671    892    780     ft
    Crank Torque:    0    1552    220     lb-in
    Temperature:     59    60.8    60.0     Fahrenheit