STRAVA RIDE DATA
Route:
Distance: 81 miles
Avg. Moving Speed: 16.3 mph
Moving Time: 4:59:18
Total Time: 5:09:30
Ride Total TSS: 190 (0.62 IF)
Group:
Solo
Goal:
Keep the intensity low and try not to reinjure my lower back.
Ride Description:
Still waiting for my back to heal and it is slowly getting there. I could not put full L3 or L4 type of power output for any sustained period because I could feel the pressure begin impact the area of my lower back. I can tell my legs are starting to lose the fitness because I have not been able to train in my normal weekly structure.
At least I am able to keep some of the fitness with these longer lower intensity rides and with some shorter indoor weekday training.
At least I am able to keep some of the fitness with these longer lower intensity rides and with some shorter indoor weekday training.
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
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Home | Turkey wrap
24 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Home | Turkey wrap
Bike:
Felt B10, Quarq Cinqo, Flo 60's with Michelin Pro 4's at 110 psi
Overall Powertap Data:
Entire workout (116 watts):
Duration: 5:03:57 (5:09:32)
Work: 2075 kJ
TSS: 190.6 (intensity factor 0.62)
Norm Power: 136
VI: 1.18
Distance: 81.098 mi
Min Max Avg
Power: 0 419 116 watts
Cadence: 7 111 76 rpm
Speed: 0 36.5 15.7 mph
Pace 1:39 0:00 3:49 min/mi
Crank Torque: 0 1304 130 lb-in
Temperature: 62.6 91.4 76.3 Fahrenheit
Duration: 5:03:57 (5:09:32)
Work: 2075 kJ
TSS: 190.6 (intensity factor 0.62)
Norm Power: 136
VI: 1.18
Distance: 81.098 mi
Min Max Avg
Power: 0 419 116 watts
Cadence: 7 111 76 rpm
Speed: 0 36.5 15.7 mph
Pace 1:39 0:00 3:49 min/mi
Crank Torque: 0 1304 130 lb-in
Temperature: 62.6 91.4 76.3 Fahrenheit
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