Comet - 2 x 60

 

The screenshot is from the new Strava layout. This is a view of my typical Sunday place, which is a Rails to Trails MUP (Multi Use Path) called the Silver Comet to those not familiar to the Atlanta area. It is actually one of the worst places for an upper level cyclist (I am a recreational level cyclist and not even at a Cat 5 level) to train and perhaps one of the most dangerous as well. I think I have seen more crashes on the Comet than any other place around the Atlanta metro area. The reason being is the amount of people that walk, run, rollerblade, walk dogs, teach their kids how to bike, etc. and all of this creates a somewhat unpredictable place for a cyclist to be traveling at speeds over 20 mph.

On this particular day there was a little less activity on the path so I was able to pick up the speed a bit more, but there are still quite a few road crossings that demand a stop. You can see the amount of stops that I had to make in the graphs above with the dip. Each dip in data reflects a stop and then an attempt to get right back up to speed. There are not too many places that I know around the metro area that will not have long stretches of uninterrupted pavement and traffics stops are just part of the normal. My route at the brewery north of Atlanta has a couple of long stretches that allow for up to 20 minutes of sustained effort.

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

Overall Ride Metrics:                                                       

Distance: 40.6 miles

Avg. Moving Speed:  19.3 mph

Moving Time: 2:06:01

Total Time: 2:08:09 

Ride Total TSS: 130.7 (0.788 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Increase the intensity a little

Ride Description:                                                            

I just keep missing the mark and without making excuses I know I could have 20 miles in 60 minutes if it were not the multitude of traffic stops and navigating around foot traffic. Oh well it was a good day out on the bike with nice weather.

Lap 1: Time 62 minutes, Distance 20 miles, Avg Speed 19.4 mph, IF 0.83
Lap 2: Time 63 minutes, Distance 20 miles, Avg Speed 19.3 mph, IF 0.74

Weather:                                                                          
cloudy, low 60's (F), slight headwind going out and slight tailwind coming back

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | Chicken Parmesan, skim milk, veggies

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 98 psi

Overall Power Data:                                                        
Entire workout (164 watts):
Duration: 2:07:42 (2:08:13)
Work: 1254 kJ
TSS: 131.7 (intensity factor 0.788)
Norm Power: 173
VI: 1.06
Distance: 40.612 mi
Min Max Avg
Power: 0 497 164 watts
Cadence: 5 101 79 rpm
Speed: 0 26.2 19.2 mph
Pace 2:17 0:00 3:08 min/mi
Crank Torque: 0 1605 179 lb-in
Temperature: 57.2 64.4 59.7 Fahrenheit

Total Ride Minutes:             126.52
Total Ride TSS:                 130.85
Summary Table
  Level   Minutes       TSS
      1      0.10            0.00
      2     11.72           9.21
      3    114.70      121.63
      4      0.00            0.00
      5      0.00            0.00
      6      0.00            0.00
      7      0.00            0.00

_____________________________________________