1st Quarter 2013 Fitness Update

 

Current Training Schedule:

 

Profile:

Age closing in on 50
Weight 161

Current Fitness:

Current CTL 74 (was at 90 CTL this time last year)
Watts/Kg 3.0

Goal:

Continue to improve recreational cycling fitness and hold on to as much strength as possible. Continue to refine bodyweight and lean mass. Try to get in at least 10 hours a week for cycling training. Weight training has been the same for many years, which is about 45 minutes at a fast pace Monday through Friday.

Other distractions:

This spring has been rather difficult with life, weather and work interruptions. My training time and miles (CTL) is below last year at this point, but these distractions are far more important to our livelihood and staying employed is going to take precedence. Weather has also been much cooler and wetter than the last few years.

Nutrition Intake:

I no longer count calories, but whatever it is it is a lot of calories. I keep my daily protein intake near the same each day and fluctuate carbohydrate intake based on training or not training. I would guess as 90% of my caloric intake seems to be useful calories. There are some pleasurable calories (ice cream) involved once in a while.

Hurdles: 

I am a big believer in sports specific training. If I were a cycling purist I would focus entirely on cycling training and if I were still into powerlifting I would focus primarily on lifting, but in these post competitive training years I want to be more balanced between the two. Because of this there are certainly difficulties sharing or should I say attempting to be progressive in two activities that seem antagonistic to each other. Recovery is also difficult to balance between the two with training legs and being fresh enough to hit those treasured sweet spot or Level 4 intensities in cycling. However, it has also been a nice challenge to see if I can balance between the two. So far it has gone just as I expected. My strength has slowly declined, my body mass is reducing and my endurance has increased. Cycling seems to be winning out between the two and yet I am still very much at the recreational level of cycling. Meaning I would do good to hold the wheel of a competent Cat 5 cycling competitor.
Last Happy Moment:                                                                                                               
My last moment of achievement was on April 13, 2013
Blog Entry
Garmin Data
It was climbing Horn Mountain 40 miles into an 80 mile route. I felt pretty good on this climb considering I had 40 miles on the legs, several previous days of training and another 40 miles ahead. I was glad to see that even though my fitness is down due to reduced training that the watts/kg have improved some and I felt fairly good about it for being a recreational cyclist that does not seem genetically inclined for endurance sport.

Horn Mountain:

Duration: 16:13

Work: 200 kJ

TSS: 25.1 (intensity factor 0.964)

Norm Power: 212

VI: 1.03

Distance: 1.717 mi

Elevation Gain: 723 ft

Elevation Loss: 0 ft

Grade: 8.1 % (728 ft)

Min Max Avg

Power: 74 366 206 watts

Cadence: 50 119 64 rpm

Speed: 4.7 9.6 6.4 mph

Pace 6:16 12:42 9:27 min/mi

Crank Torque: 52 498 278 lb-in

Temperature: 62.6 68 65.6 Fahrenheit

  

 

Comet - Rolling Along

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance: 40 miles

Avg. Moving Speed: 17.5 

Moving Time: 2:15:27

Total Time:  2:19:10

Ride Total TSS: 123 ( 0.73 IF)

Group:

Solo

Goal:

Keep a steady pace at 80% FTP

Ride Description:

Going to the Comet was a very last second decision based on the weather forecast with high chance of rain to the north of us and at the brewery and a lower chance down south in Atlanta at the Comet. That being the case and thinking it was going to be another day on the rollers I scrambled to get my gear thrown in the bag, bottles loaded, rain bike prepped and hit the road hoping to squeeze in a 2 x 60 minute (40 mile) effort at the minimum.

The weather turned out to be a whole lot better than I expected and the sun even popped out from behind the clouds on a few occasions. The temperatures were also better and I was getting overheated in my summer kit with a long sleeve light base layer. Rolling out from the start I caught up with a group of guys all on tri bikes and was stuck behind them for a few miles and then finally found an opening to pass. They were going near my interval intensity so I hesitated to go around thinking they would pass me again. One of the guys caught up with me, but then dropped off because his group was way back.

From that point forward I am not sure exactly what happened. I felt like I was in this no man's land and not pushing as hard as I could, but for whatever reason I never really picked up the pace. I kept a steady pedal stroke just about the entire ride except for times of having to stop or maneuver around the slower folk. But to look back I simply don't remember why I wasn't pushing harder. Oh well at least I burned some calories and I got to ride outside when I thought for sure I was going to be stuck inside.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, Powerbar gel chews (love these)
Home | homemade grilled chicken breast burrito

Bike: 

six13, Garmin 800, Powertap SL+, Michelin Pro 4's ~105 psi

Overall Powertap Data: 

I am not breaking this ride down into laps since it did not really amount to much for training

Entire workout (150 watts):
Duration: 2:18:10 (2:20:10)
Work: 1242 kJ
TSS: 124.3 (intensity factor 0.736)
Norm Power: 162
VI: 1.08
Distance: 40.017 mi
Min Max Avg
Power: 0 470 150 watts
Cadence: 8 225 76 rpm
Speed: 0 23.9 17.5 mph
Pace 2:30 0:00 3:26 min/mi
Crank Torque: 0 1503 174 lb-in
Temperature: 60.8 71.6 63.7 Fahrenheit (windy, partly cloudy to cloudy) 

Comet - Attempted SST

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance:  40 miles

Avg. Moving Speed:  17.8 mph

Moving Time: 2:11:41

Total Time:  2:19:59

Ride Total TSS: 134 (0.78 IF)

Group:

Solo

Goal:

Keep a steady pace if possible

Ride Description:

All was good at the Comet today. I lucked out on most of the foot traffic and had good timing on a number of the stop lights, but then I got lost at a detour and went the wrong way. I knew I lost a bit of time because I passed a couple of slower guys after the detour that I had passed a number of miles back. I went on past them and had a decent pace to the 20 mile marker and rest area. Took enough time to adjust my computer and take in a gel before heading back. I did not push as intense of a pace on the return intentionally and there was more foot and bike traffic on the return as well.

Nice day and the weather was much better than yesterday. There was a light breeze, but I could not tell what direction it was coming from. It did not effect me one way or the other.

The gps speed was certainly off as it registered really low under the tree canopy.

Nutrition Intake During and after the Course:

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

Bike: 

Felt B10, Garmin 800, Quarq Cinqo, Flo 60's wheels, Mich Pro 4's ~ 105 psi

Overall Powertap Data: 

Interval 1:
Duration: 1:03:29
Work: 646 kJ
TSS: 72.6 (intensity factor 0.835)
Norm Power: 184
VI: 1.07
Distance: 19.195 mi
Min Max Avg
Power: 0 451 172 watts
Cadence: 5 97 73 rpm
Speed: 0 26.5 14.8 mph
Pace 2:16 0:00 4:04 min/mi
Crank Torque: 0 1262 203 lb-in
Temperature: 66.2 73.4 69.5 Fahrenheit
Interval 2:
Duration: 1:05:25
Work: 590 kJ
TSS: 58.7 (intensity factor 0.743)
Norm Power: 164
VI: 1.07
Distance: 20.077 mi
Min Max Avg
Power: 0 406 153 watts
Cadence: 8 102 73 rpm
Speed: 0 25.8 16.0 mph
Pace 2:20 0:00 3:46 min/mi
Crank Torque: 0 1178 180 lb-in
Temperature: 66.2 77 69.5 Fahrenheit

 

Brewery to Cagle - Cut Short

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance:  59.8 miles

Avg. Moving Speed:  17,2

Moving Time: 3:24:21

Total Time:  3:42:00

Ride Total TSS: 182 (0.73 IF)

Group:

Solo

Goal:

Keep a steady pace and try to hit 75% FT

Ride Description:

Cool start for this time of the year with 39 degree (F) and lights winds coming from the north. I felt pretty good, but at about 18 miles things started to feel questionable. At first I just thought some crosswinds were pushing the Flo 60 wheels, but then the bike started to feel a bit slushy and the effort start to get intense just to hold speed. I stopped at the Sunoco and found out my front tire was going flat. A change of the tube and I was ready to keep heading north, but there was this pulsating feeling coming from the front wheel. I stopped roadside and looked but could not see anything (I dislike getting older and needing glasses). I hopped back on and continued to head north but it still seemed out of sorts. I decided with just one tube and air cartridge left not to risk going north to a more remote area so I turned and headed back. 

With this going on I guess I lost my focus on riding and had it more on the thought of the tire. Sure enough when I got home and with glasses I could see that the tire bead had popped out just a little. It is a wonder with that much air pressure it did not pop it completely off the rim and blow the tire. I am glad I did not keep pushing north and made it a shorter ride.

I can live with 60 miles today and maybe the weather will finally get warm and stay warm. I wore a summer kit with a long sleeve base layer, arm and leg warmers, short finger gloves with glove liners and a vest and did not get overheated or even cared to remove any layers.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 25 gram protein drink
Home | roasted chicken sandwich

Bike: 

Felt B10, Garmin 800, Quarq Cinqo, Michelin Pro 4 tires, FLO 60 wheels

Overall Powertap Data: 

Entire workout (143 watts):
Duration: 3:29:10 (3:41:59)
Work: 1740 kJ
TSS: 181.6 (intensity factor 0.737)
Norm Power: 162
VI: 1.13
Distance: 59.832 mi
Min Max Avg
Power: 0 582 143 watts
Cadence: 7 126 73 rpm
Speed: 0 36.8 17.0 mph
Pace 1:38 0:00 3:32 min/mi
Altitude: 648 954 764 ft
Crank Torque: 0 1452 167 lb-in

Brew to Horn Mountain - Most Excellent Day with the Guys

Rolling out early with (left to Right) Peter, Keith at the lead, Mike, Gary

More Pictures Below

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance: 82.5 miles

Avg. Moving Speed:  14.8 mph

Moving Time: 5:14:26

Total Time:  5:52:03

Ride Total TSS: 276 ( 0.7 IF)

Group:

Mike, Peter, Gary, Keith and me

Goal:

Enjoy the ride with the guys and see what I can do on Horn Mt.

Ride Description:

A most excellent day is the best way for me to describe today. Awesome group of guys, awesome route, awesome weather and a pretty good performance on the bike.

We rolled out of the brewery around 8:30 this morning with slightly cool temps. I was a little chilly at the start with just a summer kit only, but it did not take long for me to warm up. Our goal before the ride was not a hammerfest. Our goal was to make our march northwest at a calm pace toward Horn Mountain.

I felt pretty good on Horn Mountain climb (data posted below), but I came close to blowing up as I pushed a little too hard too soon. Fortunately I was able to regain composure and make it to the crest. The descent I played with caution. Once we turned on Everrett Loop, known to us as the Pocket, the fun began. Peter said as I started rolling in the front, "just pretend I am not here and go" and I went. I had a pretty good turn on the front and then Peter took the helm for the remainder of the miles to the store stop pushing a more intense pace. I think every time I looked at the computer we were right at 26 to 30 mph and we averaged 20 mph for 30 minutes straight (data posted below) through the low rolling terrain. Toward the last few miles I started getting concerned that I was using up too much with still a bunch of miles remaining.

We took a bit of time at the store and then rolled out for the last 25 miles or so. We still had the 75 Hill in front of us and when we got there Gary put on a good solid pace. We regrouped at the top and pretty much finished the remaining miles at a calmer pace.

This was an excellent day out with the guys. It had a little bit of everything from flat, to rolling hills, to a steep climb, twisty descent and great weather.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine,BCAA maltodextrin
24 oz from Bottle #2 water, Glutamine,BCAA maltodextrin
Hammer gel @ mile 20
1/2 Cliff Bar @ mile 30
Cliff Bar @ mile 54
Post Ride | 30 gram protein drink, 1/2 Cliff Bar
Home | 12" Subway Chicken sandwich

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Horn Mountain:

Duration: 16:13

Work: 200 kJ

TSS: 25.1 (intensity factor 0.964)

Norm Power: 212

VI: 1.03

Distance: 1.717 mi

Elevation Gain: 723 ft

Elevation Loss: 0 ft

Grade: 8.1 % (728 ft)

Min Max Avg

Power: 74 366 206 watts

Cadence: 50 119 64 rpm

Speed: 4.7 9.6 6.4 mph

Pace 6:16 12:42 9:27 min/mi

Crank Torque: 52 498 278 lb-in

Temperature: 62.6 68 65.6 Fahrenheit

 

The Pocket:

Duration: 31:52

Work: 263 kJ

TSS: 28.9 (intensity factor 0.737)

Norm Power: 162

VI: 1.18

Distance: 11.059 mi

Min Max Avg

Power: 0 482 138 watts

Cadence: 8 206 85 rpm

Speed: 0 32.1 20.8 mph

Pace 1:52 0:00 2:53 min/mi

Crank Torque: 0 653 145 lb-in

Temperature: 64.4 75.2 71.9 Fahrenheit

 

Entire workout (111 watts):

Duration: 5:30:43 (5:52:15)

Work: 2206 kJ

TSS: 274.8 (intensity factor 0.707)

Norm Power: 155

VI: 1.4

Distance: 81.882 mi

Elevation Gain: 3030 ft

Elevation Loss: 3056 ft

Min Max Avg

Power: 0 698 111 watts

Cadence: 7 246 76 rpm

Speed: 0 37 14.9 mph

Pace 1:37 0:00 4:02 min/mi

Crank Torque: 0 1051 133 lb-in

 



Peter and Gary



Gary

 

Mike

Gary & Keith

Mike & Peter
 

Gary sporting the Meads Bike Shop jersey

Mike and Me (Jesse)
 



Cycling Addict

Comet - Spinning Cranks

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance:  40 miles

Avg. Moving Speed: 17.8 mph 

Moving Time: 2:16:11

Total Time:  2:19:34

Ride Total TSS: 124 (0.74 IF)

Group:

Solo

Goal:

Spin the cranks and keep the legs active until I can get past these allergies or cold

Ride Description:

Just get out and ride was my goal. Yesterday was tough because I was feeling pretty rough and today was only a touch better, but it was good enough to try to hang with a guy on the return and he was a putting in a brisk steady pace. Not too shabby for how I feel at the moment.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, BCAA
10 oz from Bottle #2 water, Glutamine, BCAA
Post Ride | 30 gram protein drink
Home | hamburger patty, sweet potato, baked beans

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (143 watts):
Duration: 2:18:25 (2:19:36)
Work: 1188 kJ
TSS: 124.8 (intensity factor 0.737)
Norm Power: 162
VI: 1.13
Distance: 40.732 mi
Min Max Avg
Power: 0 575 143 watts
Cadence: 7 239 75 rpm
Speed: 0 26 17.7 mph
Pace 2:19 0:00 3:23 min/mi
Crank Torque: 0 1698 170 lb-in
Temperature: 71.6 77 74.4 Fahrenheit

Comet - Easy Spin

GARMIN RIDE DATA
STRAVA RIDE DATA

Route:

Distance: 40 miles

Avg. Moving Speed:  

Moving Time: 2:28:00

Total Time: 16.4 mph 

Ride Total TSS:98.9 (0.63 IF)

Group:

Solo

Goal:

Just spin the crank

Ride Description:

Challenges will come and go and today was one of those times. Friday morning I started feeling symptoms of a head cold or allergies, by Friday evening I was feeling even worse and then through the night could barely sleep. I believe I went to the rest room twice at each hour between 10 pm and 4 am with just barely a few minutes of sleep between.

I wanted to go ride with Mike and Gary, but it was pretty apparent that I was in no condition. Even on the flat pavement of the Silver Comet I was struggling to hold speed. Pretty much my whole body ached, but I also did not want to just sit around the house. It was nice to be out in the sunlight and spin the cranks.

I just hope that going today doesn't make it worse and that by next week this dreaded illness is long gone.

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Subway sandwich

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Entire workout (126 watts):
Duration: 2:30:40 (2:33:05)
Work: 1140 kJ
TSS: 99.4 (intensity factor 0.63)
Norm Power: 139
VI: 1.1
Distance: 40.494 mi
Min Max Avg
Power: 0 437 126 watts
Cadence: 8 246 73 rpm
Speed: 0 23.9 16.2 mph
Pace 2:31 0:00 3:43 min/mi
Altitude: 907 1139 1017 ft
Crank Torque: 0 1290 154 lb-in
Temperature: 59 73.4 66.7 Fahrenheit  

Seminole State Park - Cruising the Backroads

 

GARMIN Ride Data Link
STRAVA Ride Data Link

 

Seminole State Park:
Website: http://gastateparks.org/info/seminole/
Seminole State Park7870 State Park Dr
Donalsonville , GA 39845    
Reservations 800-864-7275
Park 229-861-3137  

Route:

Distance: 53.48  miles

Avg. Moving Speed:  16.9 mph

Moving Time: 3:09:58

Total Time:  3:24:11

Ride Total TSS: 157.8 (0.68 IF)

Group:

Solo

Goal:

Just enjoy the day cycling the rural roads of Seminole County

Ride Description:

Nice day with temperature in the high 70's, low humidity, windy. The roads were mostly flat requiring a constant pedal stroke. Great day being out on the bike without being concerned with training.

The roads are virtually flat with maybe an incline now and then, but I never had to change off my large chain ring. The roads that I was on had very little traffic even for mid-day and when approached the drivers seemed to be very cordial with a friendly wave. Those that passed me gave me plenty of room by going almost to the other edge of the road. I did this 50 mile route self-sustained with no store stops so if stores are needed for replenishment of water, food or rest rooms you may want to map that out on the course. My course went through Donalsonville so stores were definitely within range.

Seminole State Park has a number amenities (a full list can be seen at the link above) ranging from camp sites to newly renovated cottages and new cottages. The lake on the property has boat ramps, trailer parking, canoes, walking trails, group shelters and much more. It is a clean and quiet place for family fun.
 

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water
24 oz from Bottle #2 water
2 Hammer gels
Home | grilled chicken breast & veggies

Bike: 

LOOK 585, Garmin 800, Powertap SL+

Overall Powertap Data: 

Lap 1:
Duration: 3:23:13 (3:24:12)
Work: 1568 kJ
TSS: 158.4 (intensity factor 0.685)
Norm Power: 151
VI: 1.17
Distance: 53.477 mi
Min Max Avg
Power: 0 404 129 watts
Cadence: 7 191 71 rpm
Speed: 0 26.6 15.8 mph
Pace 2:15 0:00 3:48 min/mi
Altitude: 104 214 144 ft
Crank Torque: 0 1622 160 lb-in
Temperature: 55.4 84.2 70.8 Fahrenheit