Brewery to Redbud - Easy Spin

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

Overall Ride Metrics:                                                       

Distance: 47.7 miles

Avg. Moving Speed: 17.6 mph

Moving Time: 2:43:09

Total Time: 2:45:49 

Ride Total TSS: 132.3 (0.698 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady easy pace

Ride Description:                                                            

This ride was the day after Thanksgiving and a day off from work. I started a little late to let it warm up a little since it was in the low 30's this morning. When I got to the brewery I saw Gary, Kit and Mike there, but since I had my TT bike I thought it was best to stay with the simple solo out and back plan. Also I wanted to make sure I was in control of intensity and total TSS since I had several days of training and need to train tomorrow morning.

It sure was tempting to ride with the guys though. However, this forty-seven mile ride went by rather quick. I also tipped over the 7,000 mile mark for this year and should match last year's total mileage.
 

Weather:                                                                          
50 (F), Sunny, slight headwind going north, tailwind coming back

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 22
Post Ride | 30 gram protein drink
Home | 30 gram protein drink

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (132 watts):
Duration: 2:43:59 (2:45:50)
Work: 1294 kJ
TSS: 132.6 (intensity factor 0.698)
Norm Power: 153
VI: 1.17
Distance: 47.726 mi
Min Max Avg
Power: 0 473 132 watts
Cadence: 5 102 73 rpm
Speed: 0 36.9 17.5 mph
Pace 1:38 0:00 3:26 min/mi
Altitude: 667 934 786 ft
Crank Torque: 0 1557 154 lb-in
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Comet - Easy Ride of Sorts

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

Overall Ride Metrics:                                                       

Distance: 34.7 miles

Avg. Moving Speed: 17.5 mph

Moving Time: 1:59:07

Total Time: 2:02:52 

Ride Total TSS: 104.6 (0.721 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Do the miles

Ride Description:                                                            

A little bit chilled when I first started, but it did not take long to get warmed up. There were very few people on the path today with the cold breeze. Too bad my legs were pretty cooked from yesterday's eighty miles otherwise it would have been a good day to test the legs.

On the way back I saw a guy on my wheel and when he had the opportunity he came around fairly aggressive so I jumped on his wheel. He held a very solid pace for a couple of miles and once he eased up a little I went around. I took the pace up a notch and when I pulled off it turned out that there were actually two guys working together. The second guy went hard and his friend could not respond so I came around in a sprint and caught him quick. From there he really put on a fast pace and held it, but then I took the front again and amped up the pace to the end.

Those two guys put on a hot pace and it turned my somewhat easy going ride into a fun little ending for the weekend. Kudos to those two guys who both gave me a nod of the head and positive comment as we parted ways. Fun stuff!

Weather:                                                                          
Low 40's (F), slight breeze from the north, sunny

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | Ground beef, potatoes

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (145 watts):
Duration: 2:01:44 (2:02:55)
Work: 1057 kJ
TSS: 105 (intensity factor 0.721)
Norm Power: 159
VI: 1.1
Distance: 34.73 mi
Min Max Avg
Power: 0 682 145 watts
Cadence: 1 205 71 rpm
Speed: 0 26.3 17.2 mph
Pace 2:17 0:00 3:30 min/mi
Crank Torque: 0 1623 176 lb-in

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Brewery to Cagle - Watt Wind?

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

Overall Ride Metrics:                                                       

Distance: 80 miles

Avg. Moving Speed: 16 mph

Moving Time: 4:55:57

Total Time:  5:00:00

Ride Total TSS: 230 (0.679 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Do the miles

Ride Description:                                                            

Even before the ride started I looked forward to battling the predicted wind. I chose my usual route and if the forecast was correct I would be doing over 30 miles of sustained headwinds.

The forecast was correct and it was a hard slow push to go north, but the word persevere kept popping up in my head and I just kept bearing down against the wind.

My thought for the day
To  persevere against the resistance is training. To not persevere against the resistance is just going through the motions.

The nice thing was having that tailwind on the way back so I guess for half the ride you could say I was just going through the motion. At the moment my legs feel like they took a severe beating. Time to recover

Weather:                                                                          
Very cloudy and dreary, sustained 10mph wind from NNW, 52 (F) full ride

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
Cliff Bar @ mile 30
Hammer gel@ mile 60
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | Turkey sandwich and skim milk

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (129 watts):
Duration: 5:04:17 (5:15:03)
Work: 2361 kJ
TSS: 233.1 (intensity factor 0.678)
Norm Power: 149
VI: 1.15
Distance: 80.264 mi
Min Max Avg
Power: 0 446 129 watts
Cadence: 1 209 69 rpm
Speed: 0 30.8 15.9 mph
Pace 1:57 0:00 3:46 min/mi
Altitude: 635 909 747 ft
Crank Torque: 0 1795 160 lb-in
 
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Brewery to Euharlee and Kingston

Gary and Mike

Mike and Gary



Me and Mike

 

Route Links:                                                                    
Garmin - Ride Data
Strava  - Ride Data

Overall Ride Metrics:                                                       

Distance: 52.6 miles

Avg. Moving Speed: 14.9 mph

Moving Time: 3:23:09

Total Time: 3:51:12 

Ride Total TSS:189.6 (0.733 IF)

Group or Solo:                                                                  

Mike, Gary and me

Goal:                                                                                 

Group ride

Ride Description:                                                            

Driving up to the brewery with a light mist falling on the windshield I had hope to get in a ride, but was not quite sure what I was going to do. I was pretty much leaning toward a solo on my typical and out and back route. As I was about to roll out Gary and Mike pull into the brewery parking lot and asked if I was interested in riding with them.

We rolled out with Gary leading the way and going by a route that he loaded in his Garmin that would lead us out on toward Euharlee and Kingston. It has been a few years since I have been on some of these roads and a few were new to me.

While the total elevation gain stated less than 3,000 feet in the route it sure seemed like we did a lot more as the course seemed to have a lot of rollers. It was a very enjoyable route today and especially with just the three of us at a mild pace regardless of the gloomy appearance and damp roads. Mike was still recovering from a respiratory illness so we did not push too hard overall.
 

Weather:                                                                          
Cool, wet, breezy, heavy clouds

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
Hammer gel @ mile 20
Cliff Bar @ mile 30
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | 30 gram protein drink

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3 Belgium HED/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (109 watts):
Duration: 3:33:29 (3:51:13)
Work: 1393 kJ
TSS: 190.4 (intensity factor 0.732)
Norm Power: 161
VI: 1.48
Distance: 52.674 mi
Min Max Avg
Power: 0 664 109 watts
Cadence: 1 150 65 rpm
Speed: 0 36 14.9 mph
Pace 1:40 0:00 4:02 min/mi
Crank Torque: 0 1791 139 lb-in
Temperature: 51.8 60.8 55.0 Fahrenheit
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Comet - 40 Miles

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed:  18.5 mph

Moving Time: 2:10:49

Total Time:  2:15:32

Ride Total TSS: 126 (0.758 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Enjoy the day on the bike

Ride Description:                                                            

Nice day to be out on the bike.

Weather:                                                                          
 Sunny, steady light wind, 65 (F)

Nutrition Intake During and after the Course:             

1 gram HMB pre ride
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, 1 gram HMB, PowerBar Gel chews
Home | chicken, beans, potatoes

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 98 psi

Overall Power Data:                                                        
Entire workout (157 watts):
Duration: 2:13:15 (2:15:35)
Work: 1255 kJ
TSS: 127.2 (intensity factor 0.758)
Norm Power: 167
VI: 1.06
Distance: 40.724 mi
Min Max Avg
Power: 0 589 157 watts
Cadence: 3 134 73 rpm
Speed: 0 26.1 18.4 mph
Pace 2:18 0:00 3:16 min/mi
Crank Torque: 0 1799 187 lb-in
Temperature: 60.8 66.2 63.0 Fahrenheit
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Brewery to Redbud - Very Fatigued Legs




Quiet rural roads north of Atlanta

 

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

Overall Ride Metrics:                                                       

Distance: 55 miles

Avg. Moving Speed: 16 mph

Moving Time: 3:22:20

Total Time: 3:29:29 

Ride Total TSS: 155 (0.678 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

L2 / Endurance type ride

Ride Description:                                                            

It's been a tough week for training with fatigue in my legs and today was just a continued struggle. But life and training for sports are full of peaks and valleys and this is just to be expected. It is just a matter of sticking with it and working through it.

Time to put the legs up and start feeding the recovery.

Weather:                                                                          
Cool, partly cloudy 45 (F) @ start / Cool, cloudy 55 (F), 6 mph headwind @ finish

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
Hammer gel @ mile 20
Home | 30 gram protein with whey and egg, BCAA, HMB, skim milk, peanut butter, honey

Bike:                                                                                  

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (129 watts):
Duration: 3:24:21 (3:29:29)
Work: 1586 kJ
TSS: 156.1 (intensity factor 0.678)
Norm Power: 149
VI: 1.15
Distance: 55.007 mi
Min Max Avg
Power: 0 522 129 watts
Cadence: 1 179 71 rpm
Speed: 0 33.7 16.2 mph
Pace 1:47 0:00 3:42 min/mi
Altitude: 682 947 801 ft
Crank Torque: 0 1745 156 lb-in
Temperature: 44.6 55.4 50.7 Fahrenheit 
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Comet - 2x60

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

Overall Ride Metrics:                                                       

Distance: 40.6 miles

Avg. Moving Speed:  19 mph

Moving Time: 2:05:45

Total Time: 2:10:19  

Ride Total TSS: 135.5 (0.797 IF)

Group or Solo:                                                                  

Paced with Mark

Goal:                                                                                 

2 x 60 with a submaximal effort, steady state effort

Ride Description:                                                            

Typically I train solo especially on Sunday's 2x60's, but today it happened that I paced Mark, who I just met as we rolled out from the zero mile marker. I went on his wheel as a warm up, but his pace was solid from the start and he was negotiating around the crowd like a pro. So I followed and as it cleared the paced picked up. I did a solid turn on the front as well to end the first interval.

On the second I told Mark I was content to back it down a little since my legs felt fairly cooked. It didn't take long for the pace to pick up again, but it also felt like we were cruising and it is true since my IF was lower on the return.

I was quite impressed with Mark's solid and steady pacing. Many people seem to pace well for a while, but at some point miles down the road let up and coast just a little before going at it again. Mark did not do this and pushed every pedal stroke.

Again I typically go solo on Sunday, but today turned out to be a good workout.

Lap 1: Time 61 minutes, Distance 20 miles, Avg Speed 19.7 mph, IF 0.85
Lap 2: Time 64 minutes, Distance 20 miles, Avg Speed 19.0 mph, IF 0.74

Weather:                                                                          
 Sunny, mid 60's (F), 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
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | Vegetable Soup, skim milk, pita chips

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (158 watts):
Duration: 2:09:03 (2:10:21)
Work: 1220 kJ
TSS: 135.8 (intensity factor 0.796)
Norm Power: 175
VI: 1.11
Distance: 40.615 mi
Min Max Avg
Power: 0 565 158 watts
Cadence: 8 107 79 rpm
Speed: 0 26.8 19.0 mph
Pace 2:14 0:00 3:10 min/mi
Crank Torque: 0 1436 176 lb-in
Total High Intensity Minutes:    33.43
Total Ride Minutes:             128.42
Total High Intensity TSS:        47.59
Total Ride TSS:                 135.49
Training Efficiency Index:        0.26
Summary Table
  Level   Minutes       TSS
      1      0.45      0.35
      2     66.28     63.39
      3     28.25     24.16
      4     32.62     45.23
      5      0.00      0.00
      6      0.00      0.00
      7      0.82      2.36

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Brewery to 411 - Endurance Day

 



Fort Mountain Ahead, But Not for Today

 

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

Overall Ride Metrics:                                                       

Distance: 81 miles

Avg. Moving Speed: 17.7 mph

Moving Time: 4:36:02

Total Time: 4:51:24 

Ride Total TSS: 210.9 (0.675 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Endurance type steady pace

Ride Description:                                                            

Just getting in some miles at a fairly steady endurance level (L2) pace. Another great day to be out on the bike with pretty awesome weather. I saw a few groups at a distance, but other than that a really quiet solo ride. Kind of a good day for quietness as a contrast to a busy work week.
 

Weather:                                                                          
 Sunny, 45 (F) calm air start, 65 (F) wind 9mph NW finish

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
1/2 Cliff Bar @ mile 25
1/2 Cliff Bar @ mile 45
Hammer gel @ mile 60
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | Turkey wrap, skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (131 watts):
Duration: 4:41:19 (4:51:27)
Work: 2213 kJ
TSS: 213.6 (intensity factor 0.676)
Norm Power: 149
VI: 1.13
Distance: 81.491 mi 
Min Max Avg
Power: 0 458 131 watts
Cadence: 3 108 79 rpm
Speed: 0 37.8 17.5 mph
Pace 1:35 0:00 3:26 min/mi
Crank Torque: 0 1740 145 lb-in
 Summary Table
  Level   Minutes       TSS
      1      4.42      0.79
      2    272.70    209.84
      3      0.00      0.00
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.45      0.41

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