Comet - Easy Spin (sort of)

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

Overall Ride Metrics:                                                       

Distance:  40 miles

Avg. Moving Speed: 17.9  mph

Moving Time: 2:15:00

Total Time:  2:19:59

Ride Total TSS: 117.5 (0.71 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady pace if possible, add more TSS to end the week

Ride Description:                                                            

Rolling out at the start my legs were screaming from the last two days of riding, but as I went along things improved. I am glad I stuck it out and actually had a really good day on the bike.

Lap 1: Time 68 minutes, Distance 20 miles, Avg Speed 17.7 mph, IF 0.72
Lap 2: Time 60 minutes, Distance 18.4 miles, Avg Speed 18.3 mph, IF 0.72
 

Weather:                                                                          
Sunny, slight head wind on the return

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine
24 oz from Bottle #2 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Egg burrito

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3

Overall Power Data:                                                        
Entire workout (144 watts):
Duration: 2:19:17 (2:20:01)
Work: 1199 kJ
TSS: 118.3 (intensity factor 0.715)
Norm Power: 157
VI: 1.1
Distance: 40.349 mi
Min Max Avg
Power: 0 562 144 watts
Cadence: 2 141 71 rpm
Speed: 0 28 17.4 mph
Pace 2:09 0:00 3:27 min/mi
Crank Torque: 0 1810 174 lb-in
Temperature: 73.4 87.8 78.3 Fahrenheit
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Brew to Cagle - Endurance Mix

View from road side. It started sunny, but a bit more than an hour into it I came into a fairly dense fog. I wasn't expecting this to happen and had no lights with me. I got a little nervous thinking cars could not see me soon enough.

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

Overall Ride Metrics:                                                       

Distance:  78.6 miles

Avg. Moving Speed: 17.2 mph

Moving Time: 4:33:50

Total Time: 4:48:59 

Ride Total TSS: 233 (0.7 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Keep a steady endurance pace if possible

Ride Description:                                                            

Great to see and talk to Neal briefly before I rolled out solo early this morning. Even before the ride I was lacking the enthusiasm for a long distance course. I turned down an offer to join Mike and Gary for a loop with Fort Mountain in the route and I really wanted to go, but I was too nervous about the amount of fatigue I was feeling from training several days and even the light spin yesterday just took a little more out of me. I could feel it in my hips and hamstrings last night and knew today was going to be tough.

Nevertheless, I was able to muster up something and get in a few miles today, but nothing to boast and certainly no time splits to add to this post. It was just survival mode and I had the blessing of some headwind on the return to add a little more salt to the wounded legs.

Oh well, I must rest up because I hope to get another 40 miles tomorrow.

Weather:                                                                          
90 (F) at the finish. Partly cloudy to sunny with brief dense fog, sustained headwinds in the last 30 miles.

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
~8 oz from Bottle #3 water
Hammer gel @ mile 20
Cliff Bar @ mile 35
Post Ride | 30 gram protein drink
Subway | Oven roasted chicken sandwich and a lot of Coke Zero

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 110 psi

Overall Power Data:                                                        
Entire workout (139 watts):
Duration: 4:42:28 (4:49:04)
Work: 2290 kJ
TSS: 235 (intensity factor 0.718)
Norm Power: 158
VI: 1.14
Distance: 78.617 mi
Min Max Avg
Power: 0 444 139 watts
Cadence: 5 108 77 rpm
Speed: 0 35 16.8 mph
Pace 1:43 0:00 3:34 min/mi
Crank Torque: 0 1397 153 lb-in
Temperature: 64.4 89.6 74.1 Fahrenheit
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Comet-Wet Ride

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 17.4 mph

Moving Time: 2:19:36

Total Time:  2:24:59

Ride Total TSS: ( IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady pace and be somewhat cautious in the rain

Ride Description:                                                            

Wet, wet and more wet. From above and from the ground.

Weather:                                                                          
 Rain for most of the miles, dark skies for the most part, calm air, 70(F)

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine
5 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap SL+

Overall Power Data:                                                        
Entire workout (135 watts):
Duration: 2:22:37 (2:25:01)
Work: 1155 kJ
TSS: 107 (intensity factor 0.672)
Norm Power: 148
VI: 1.1
Distance: 40.38 mi
Grade: 0.0 % (68 ft)
Min Max Avg
Power: 0 456 135 watts
Cadence: 8 246 78 rpm
Speed: 0 23.4 17.0 mph
Pace 2:34 0:00 3:32 min/mi
Crank Torque: 0 1596 153 lb-in
Temperature: 66.2 73.4 66.6 Fahrenheit
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Brewery - Limited Time

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

Overall Ride Metrics:                                                       

Distance: 45 miles

Avg. Moving Speed: 18.8  mph

Moving Time: 2:24:17

Total Time:  2:30:45

Ride Total TSS: 140 (0.765 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Short on time so it was get in what I could

Ride Description:                                                            

Limited time so I rolled out at 7 am solo on my typical out and back route for a couple of hours.

Lap 1: Time 60 minutes, Distance 20.3 miles, Avg Speed 20.3 mph, IF 0.80
Lap 2: Time 61 minutes, Distance 17.8 miles, Avg Speed 17.8 mph, IF 0.73

Weather:                                                                          
 66 (F), Gray dark skies, light mist at times, stiff breeze coming and going.

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin, Beta-Alanine
15 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin, Beta-Alanine
Post Ride | 30 gram protein drink, Powerbar Gel chews
Wife's company picnic | Lot's of chicken and beef BBQ, pasta, potato salad, beans

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 105 psi

Overall Power Data:                                                        
Entire workout (152 watts):
Duration: 2:25:59 (2:30:44)
Work: 1324 kJ
TSS: 141 (intensity factor 0.766)
Norm Power: 168
VI: 1.11
Distance: 45.266 mi
Min Max Avg
Power: 0 430 152 watts
Cadence: 5 97 78 rpm
Speed: 0 35.2 18.7 mph
Pace 1:42 0:00 3:13 min/mi
Crank Torque: 0 1489 166 lb-in
Temperature: 60.8 64.4 61.6 Fahrenheit

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Comet-Easy Spin

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 18 mph

Moving Time: 2:14:26

Total Time: 2:22:57 

Ride Total TSS:115 (0.72 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady pace, enjoy being out on the bike

Ride Description:                                                            

Easy spin and with a lot of people out today there were only a few opportunities to really open up the engine on the way out. On the way back I had a bit more time to really set a good pace. But all of it was pretty low watt stuff and a really enjoyable day out. Especially now that my legs are getting back into the groove.

Lap 1: Time 68 minutes, Distance 20 miles, Avg Speed 17.6 mph, IF 0.70
Lap 2: Time 61 minutes, Distance 20 miles, Avg Speed 19.0 mph, IF 0.73
 

Weather:                                                                          
 Sunny, warm, 90 (F), wind from SSW Slight headwind going out

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
10 oz from Bottle #2 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | forgot to bring my protein drink
Home |

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 110 psi

Overall Power Data:                                                        
Entire workout (144 watts):
Duration: 2:17:49 (2:23:00)
Work: 1166 kJ
TSS: 115.3 (intensity factor 0.719)
Norm Power: 158
VI: 1.1
Distance: 40.729 mi
Min Max Avg
Power: 0 586 144 watts
Cadence: 5 109 76 rpm
Speed: 0 28.3 17.8 mph
Pace 2:07 0:00 3:22 min/mi
Crank Torque: 0 1732 165 lb-in
Temperature: 77 95 82.8 Fahrenheit
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Brewery-Cagle-Endurance

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

Overall Ride Metrics:                                                       

Distance: 78 miles

Avg. Moving Speed: 17.6 mph

Moving Time: 4:25:56

Total Time: 4:33:25 

Ride Total TSS: 218 (0.7 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Keep a steady pace if possible through the duration

Ride Description:                                                            

It was a good day to set my base point coming out of a slump and see how my time splits would be for this 80 mile course. I am still not up to my FTP before my fitness dropped, but I have come back up enough to get things back into the groove to start training my endurance again.

I kept thinking as I start back on training the longer distances again the key words are Duration, Distance and Intensity. These three attributes set my goal on the Brewery to Cagle 80 mile route. By splitting the duration into 60 minute time splits I can start to see in the later splits if I am seeing some improvements in endurance. Today it broke down into five time splits and hopefully as my fitness returns I will see a reduction in that fifth time split and if I really improve maybe I won't see a fifth split at all. There is a lot more to this, but for the sake of time and typing I'll refrain. Let's just say that I am not going all out on these efforts since endurance training is typically paced with less intensity.

Lap 1: Time 60 minutes, Distance 18.9 miles, Avg Speed 18.9 mph, IF 0.75
Lap 2: Time 60 minutes, Distance 18.0 miles, Avg Speed 18.0 mph, IF 0.75
Lap 3: Time 60 minutes, Distance 17.8 miles, Avg Speed 17.8 mph, IF 0.67
Lap 4: Time 60 minutes, Distance 16.3 miles, Avg Speed 16.3 mph, IF 0.66
Lap 5: Time 20 minutes, Distance   5.6 miles, Avg Speed 17.0 mph, IF 0.55

Warm up time and miles are not included in splits

So I will keep working on improving my endurance on this same route and hopefully as my fitness returns through weekday intervals and weekend endurance rides I will start to return back to my former fitness and see these splits improve.

Weather:                                                                          
88 (F), Party cloudy to sunny, calm air to slight breeze

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
10 oz from Bottle #3 water
Hammer gel @ mile 35
Cliff Bar @ mile 45
Post Ride | 30 gram protein drink, Frozen drink with simple sugars
Home | Turkey wrap

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 110 psi

Overall Power Data:                                                        
Entire workout (133 watts):
Duration: 4:29:13 (4:33:24)
Work: 2127 kJ
TSS: 218.6 (intensity factor 0.704)
Norm Power: 155
VI: 1.16
Distance: 78.019 mi
Min Max Avg
Power: 0 475 133 watts
Cadence: 7 102 75 rpm
Speed: 0 36.4 17.5 mph
Pace 1:39 0:00 3:26 min/mi
Altitude: 642 919 760 ft
Crank Torque: 0 1302 150 lb-in
Temperature: 66.2 91.4 76.2 Fahrenheit


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Comet-Easy Spin

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

Overall Ride Metrics:                                                       

Distance: 40.6 miles

Avg. Moving Speed: 17.7  mph

Moving Time: 2:18:14

Total Time: 2:24:47 

Ride Total TSS: 105.0 (0.672 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady pace

Ride Description:                                                            

I could feel the fatigue in my body from yesterday's ride. This ride was just adding more time in the saddle so nothing spectacular to report. It was also great meeting Christine (I think that was her name) before the ride and the opportunity to chat a few minutes about cycling. I wish her many blessings as she relocates to Orlando soon and enjoys the active triathlon community there.
 

Weather:                                                                          
Sunny, high 90's (F), wind from N NW

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine
24 oz from Bottle #2 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home |

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap SL+

Overall Power Data:                                                        
Entire workout (134 watts):
Duration: 2:20:32 (2:24:50)
Work: 1127 kJ
TSS: 105.4 (intensity factor 0.672)
Norm Power: 148
VI: 1.11
Distance: 40.683 mi
Min Max Avg
Power: 0 491 134 watts
Cadence: 8 206 76 rpm
Speed: 0 24.9 17.4 mph
Pace 2:24 0:00 3:27 min/mi
Crank Torque: 0 1766 154 lb-in
Temperature: 77 102.2 83.4 Fahrenheit


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Brewery BBC Metric

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

Overall Ride Metrics:                                                       

Distance: 65 miles

Avg. Moving Speed: 17 mph

Moving Time: 3:49:22

Total Time:  3:54:53

Ride Total TSS: 205.8 (0.726 IF)

Group or Solo:                                                                  

Me and Keith

Goal:                                                                                 

Did not have a goal

Ride Description:                                                            

I saw Keith at the brewery at 7:30 this morning and ended up riding with him on the marked BBC Metric route. Since I have not seen Keith in a long time we spent the first miles catching up with how life and cycling is going. At some point the talk seized and the pace picked up. We kept a steady pace with no coasting and I tried not to draft unless we were on busy roads. When we were on Cash Road, which can get busy, a black and white sheriff's car passed us slowly and kind of move on slowly in front of us. We eventually were back on a less traveled country road when I looked over and saw the front end of the police cruiser coming up slowly on my left. I thought, "Oh crap what have we done." I looked over and the deputy had the passenger side window down and said, "Come on guys you can do better than that. Pick up the pace!!" He grinned and waved. I smiled and waved as he move on. Pretty cool to have one of the authorities show us some kindness.

We continued on with each of us taking a good bit of time at the front, but even when Keith was pulling I was having to work. At about mile 50 Keith had a cramp so from that point forward we kept a lighter intensity. Keith asked me to go on, but I was not in any hurry. Plus I had a really good week training intervals, will hopefully be out tomorrow and we racked up 200 TSS today so that was enough.
 

Weather:                                                                          
Sunny, 80's (F), 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
Hammer gel @ mile 20
1/2 Cliff Bar @ mile 30
1/2 Cliff Bar @ mile 50
Post Ride | Forgot to pack my post ride protein....argh!!
Subway | Oven roasted chicken sandwich on flat bread, Sun chips and Coke Zero

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap SL+

Overall Power Data:                                                        
Entire workout (125 watts):
Duration: 3:54:53
Work: 1765 kJ
TSS: 205.8 (intensity factor 0.726)
Norm Power: 160
VI: 1.27
Distance: 65.6 mi
Min Max Avg
Power: 0 592 125 watts
Cadence: 7 212 82 rpm
Speed: 0 35.2 16.8 mph
Pace 1:42 0:00 3:35 min/mi
Crank Torque: 0 1497 135 lb-in
Temperature: 60.8 84.2 70.9 Fahrenheit

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