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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