Brewery to Cagle - Endurance Day

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

Overall Ride Metrics:                                                       

Distance:  84.67 miles

Avg. Moving Speed: 17.2 mph

Moving Time: 4:54:50

Total Time: 5:06:05 

Ride Total TSS: 228.9 (0.681 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady endurance pace and intensity

Ride Description:                                                            

Beautiful day for a tough ride and being that the weather was nice it kind of offsets the rest of it. This past week I failed to hit target intensities in every session. Based on a few things like a swollen gland under my left arm I believe my body is fighting off an infection. My body also seemed to dump a huge amount of fluid through the night and continued dumping fluid up to the start of the ride. Starting off a five hour ride already dehydrated is not a cool thing, but I made it through to the end and that is the good thing.

Tracking each 60 minute mark I was certainly fading fast and the last 60 minutes I was struggling in some ways, but lying beneath this trouble is the endurance that has been built up that pulled through despite whatever is going on inside me. I rarely finish off three full bottles for these endurance rides and sometimes never even get to the third bottle, but today every drop from the three were gone by the last mile.

I have to say though it is a pretty cool feeling to have a rough week and a tough day in cycling and still enjoy it very much at the same time. Love Cycling......Love it!!

Even love the headwind hitting me on those last miles just to add a little more salt to the wound.....love that too.

Lap 1: Time 60 minutes, Distance 18.3 miles, Avg Speed 18.3 mph, IF 0.70
Lap 2: Time 60 minutes, Distance 18.7 miles, Avg Speed 18.7 mph, IF 0.72
Lap 3: Time 60 minutes, Distance 17.4 miles, Avg Speed 17.4 mph, IF 0.67
Lap 4: Time 61 minutes, Distance 16.8 miles, Avg Speed 16.4 mph, IF 0.65
Lap 5: Time 54 minutes, Distance 13.4 miles, Avg Speed 15.0 mph, IF 0.63
 

Weather:                                                                          
Sunny, 68(F) start, 87(F) finish, headwind on the return 

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
24 oz from Bottle #3 water
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Home | Chicken wrap

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 95 psi

Overall Power Data:                                                        
Entire workout (133 watts):
Duration: 4:58:15 (5:06:13)
Work: 2379 kJ
TSS: 230.4 (intensity factor 0.681)
Norm Power: 150
VI: 1.13
Distance: 84.669 mi
Elevation Gain: 2265 ft
Elevation Loss: 2260 ft
Min Max Avg
Power: 0 450 133 watts
Cadence: 5 103 79 rpm
Speed: 0 35.4 17.1 mph
Pace 1:42 0:00 3:30 min/mi
Crank Torque: 0 1474 145 lb-in
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