STRAVA RIDE DATA
Route:
Distance: 40 miles
Avg. Moving Speed: 17.6
Moving Time: 2:12:40
Total Time: 2:18:12
Ride Total TSS: 150 (0.81 IF)
Group:
Solo (but I did find myself shadowing a guy for much of the ride back)
Goal:
Just get out and enjoy a day away from indoor training
Ride Description:
With all the rain we had and especially yesterday my outdoor training/riding time has been severely reduced, but there was enough break in the clouds for me to slip in a 2x60 effort today. Going out I had a bit of a slow start, but then as I got further away from the crowd I was able to open it up.
With a brief stop at the turning point (20 mile mark) and a Hammer gel I was ready to head back before the rain moved in. A guy with a Mellow Mushroom kit came by me and it seemed that my training level that I wanted to hold had me pacing him. It wasn't intentional, but I did not have enough in me to go around, though I did a few times, and I wasn't will to let up in this return interval. I tried not to draft him and kept off to the right or left depending on where he was at. There were a couple of times we split apart and were solo, but somehow we ended up back together with me thinking this guy is really strong. His pedal stroke was relentless as he had a style of pedal and pedal harder, but he never coasted and neither did I. I am not sure who is was, but I was very impressed and no doubt he was a much stronger cyclist than me. I am sure he could have dropped me anytime he wanted.
With a brief stop at the turning point (20 mile mark) and a Hammer gel I was ready to head back before the rain moved in. A guy with a Mellow Mushroom kit came by me and it seemed that my training level that I wanted to hold had me pacing him. It wasn't intentional, but I did not have enough in me to go around, though I did a few times, and I wasn't will to let up in this return interval. I tried not to draft him and kept off to the right or left depending on where he was at. There were a couple of times we split apart and were solo, but somehow we ended up back together with me thinking this guy is really strong. His pedal stroke was relentless as he had a style of pedal and pedal harder, but he never coasted and neither did I. I am not sure who is was, but I was very impressed and no doubt he was a much stronger cyclist than me. I am sure he could have dropped me anytime he wanted.
Nice to get outside for a ride.
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, carb bar
Home | Sloppy Joe's, muffin, skim milk
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, carb bar
Home | Sloppy Joe's, muffin, skim milk
Bike:
Cannondale six13 (rain bike), Garmin 800, Powertap SL+
Overall Powertap Data:
Interval 1:
Duration: 1:05:30
Work: 682 kJ
TSS: 75.8 (intensity factor 0.833)
Norm Power: 183
VI: 1.05
Distance: 19.719 mi
Min Max Avg
Power: 0 574 174 watts
Cadence: 8 239 75 rpm
Speed: 0 25.4 18.1 mph
Pace 2:22 0:00 3:19 min/mi
Crank Torque: 0 1278 200 lb-in
Temperature: 64.4 77 68.9 Fahrenheit
Interval 2:
Duration: 1:00:31
Work: 596 kJ
TSS: 69.5 (intensity factor 0.83)
Norm Power: 183
VI: 1.11
Distance: 18.433 mi
Min Max Avg
Power: 0 564 164 watts
Cadence: 9 191 75 rpm
Speed: 0 25.4 18.3 mph
Pace 2:22 0:00 3:17 min/mi
Crank Torque: 0 1718 191 lb-in
Temperature: 62.6 68 64.4 Fahrenheit
Duration: 1:05:30
Work: 682 kJ
TSS: 75.8 (intensity factor 0.833)
Norm Power: 183
VI: 1.05
Distance: 19.719 mi
Min Max Avg
Power: 0 574 174 watts
Cadence: 8 239 75 rpm
Speed: 0 25.4 18.1 mph
Pace 2:22 0:00 3:19 min/mi
Crank Torque: 0 1278 200 lb-in
Temperature: 64.4 77 68.9 Fahrenheit
Interval 2:
Duration: 1:00:31
Work: 596 kJ
TSS: 69.5 (intensity factor 0.83)
Norm Power: 183
VI: 1.11
Distance: 18.433 mi
Min Max Avg
Power: 0 564 164 watts
Cadence: 9 191 75 rpm
Speed: 0 25.4 18.3 mph
Pace 2:22 0:00 3:17 min/mi
Crank Torque: 0 1718 191 lb-in
Temperature: 62.6 68 64.4 Fahrenheit
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