STRAVA RIDE DATA
Route:
Distance: 81 miles
Avg. Moving Speed: 16.3 mph
Moving Time: 4:56:51
Total Time: 5:00:00
Ride Total TSS: 209 (0.65 IF)
Group:
Solo
Goal:
Easy spin due to a back injury and severe spasm last week
Ride Description:
Not much to say other than it was nice to be able to get out and spin light after a tough week of sharp pain in my lower back, pain radiating out in my right hip and all the surrounding muscle groups reacting in a spasm.
Big part of today was to not trigger another episode which means trying not to make any sudden moves, keep the intensity down, ride on flat pavement. Most of that was accomplished, but there were a few inclines and a moment or two where I had to apply more torque on the pedals to get up those inclines and I could feel the increased tension on my lower back each time the intensity went up.
Toward the last 10 miles I could feel my lower back and hips starting to tighten up and it was a little nauseating, but I managed to spin a few miles just to keep my legs and heart from getting bored sitting around the house nursing this back spasm.
After laying on some ice packs at home and even dozing off for a few minutes I think it went okay. I enjoyed being out on the bike.
Big part of today was to not trigger another episode which means trying not to make any sudden moves, keep the intensity down, ride on flat pavement. Most of that was accomplished, but there were a few inclines and a moment or two where I had to apply more torque on the pedals to get up those inclines and I could feel the increased tension on my lower back each time the intensity went up.
Toward the last 10 miles I could feel my lower back and hips starting to tighten up and it was a little nauseating, but I managed to spin a few miles just to keep my legs and heart from getting bored sitting around the house nursing this back spasm.
After laying on some ice packs at home and even dozing off for a few minutes I think it went okay. I enjoyed being out on the bike.
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
24 oz from Bottle #2 water, Glutamine, BCAA, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Bike:
LOOK 585, Garmin 800, Powertap SL+
Overall Powertap Data:
Entire workout (127 watts):
Duration: 5:01:31 (5:09:55)
Work: 2301 kJ
TSS: 209.4 (intensity factor 0.646)
Norm Power: 142
VI: 1.12
Distance: 81.751 mi
Min Max Avg
Power: 0 531 127 watts
Cadence: 9 246 82 rpm
Speed: 0 25.8 16.3 mph
Pace 2:19 0:00 3:41 min/mi
Crank Torque: 0 1708 140 lb-in
Temperature: 62.6 82.4 70.5 Fahrenheit
Duration: 5:01:31 (5:09:55)
Work: 2301 kJ
TSS: 209.4 (intensity factor 0.646)
Norm Power: 142
VI: 1.12
Distance: 81.751 mi
Min Max Avg
Power: 0 531 127 watts
Cadence: 9 246 82 rpm
Speed: 0 25.8 16.3 mph
Pace 2:19 0:00 3:41 min/mi
Crank Torque: 0 1708 140 lb-in
Temperature: 62.6 82.4 70.5 Fahrenheit
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