Brewery 60 - Splits

Route and Ride Data Links:                                           
Garmin - Ride Data
Stava    - Ride Data

Overall Ride Metrics:                                                       

Distance: 60.7 miles

Avg. Moving Speed: 17.9  mph

Moving Time: 3:23:28

Total Time:  3:29:43

Ride Total TSS: 175.5 (0.72 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Endurance ride with lower intensity

Ride Description:                                                            

It's been a few weeks since my last time out on the TT bike. I had another opportunity to join friends on a group ride, but with limited time and a desire to get back to a focus on training endurance it was nice to dust off the Felt B10 and see if I could knock some more rust off the ole legs. In fact I am now in week six of slowly ramping back up and it seems like I am starting to feel like the legs want to be a willing participant in logging some miles. My fitness level and endurance needs some focused work with weekday intervals and weekend endurance rides.

I had planned on doing my 80 mile route, but this is our 15th wedding anniversary so I thought it best to shorten to 60 miles with 3 x 60 minute splits. The first split went well as expected, the second I struggled and the third I was starting to fade and lose focus. I also struggled a bit more on some of those later uphill gradients. Proof that I need more endurance training. This wasn't all out efforts because my goal was endurance intensity for the overall TSS (Training Stress Score). The fun started with Split 2 just after a brief warm up.

Split 4 I had mechanical issues when the chain was thrown off to the inside on three occasions when shifting to the small ring. I could not get the chain back on by using the shifter so I lost significant time stopping to put the chain back on. Plus I was fading in those last miles.

Split 2: Time: 57 minutes, 19 miles, 19.8 mph avg., IF 0.79
Split 3: Time: 60 minutes, 18.5 miles, 18.5 mph avg., IF 0.70
Split 4: Time: 78 minutes, 21 miles, 16.4 mph avg., IF 0.69
 

Weather:                                                                          
 Low 70's (F), dark to partly cloudy skies, calm air

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin, Beta-Alanine
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin, Beta-Alanine
0 oz from Bottle #3 water
Hammer gel @ mile 20
Post Ride | 30 gram protein drink , Powerbar gel chews
Home | Baked spaghetti

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 100 psi

Overall Power Data:                                                        
Entire workout (138 watts):
Duration: 3:27:42 (3:29:42)
Work: 1685 kJ
TSS: 175 (intensity factor 0.723)
Norm Power: 159
VI: 1.15
Distance: 60.757 mi
Min Max Avg
Power: 0 422 138 watts
Cadence: 8 100 76 rpm
Speed: 0 36 17.6 mph
Pace 1:40 0:00 3:25 min/mi
Crank Torque: 0 1292 155 lb-in
Temperature: 66.2 73.4 69.1 Fahrenheit
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