Comet - New Year Eve Ride

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

Overall Ride Metrics:                                                       

Distance: 40.5 miles

Avg. Moving Speed: 17.7 mph

Moving Time: 2:17:21

Total Time: 2:23:04 

Ride Total TSS: 122(0.725 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Just ride - final ride of 2013

Ride Description:                                                            

I used my road bike to finish out the year and due to training yesterday I was content to back off of the intensity. Plus I may do a New Year Day group ride tomorrow so I hope to recover enough tonight for at least an easy going group pace - I hope.

I am grateful at the end of this year to think all of my cycling friends and myself were blessed by the Lord to have safe miles.

It is my hope and prayer that all of my cycling friends here or in different areas of the world all have many safe pleasant miles in 2014. Happy New Year!!

Weather:                                                                          
 dark grey cloudy skies, cool breeze, 43 (F)

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 | 30 gram protein drink, finish off my water bottles with BCAA and Glutamine
Home | Steak and baked sweet potato fries, skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (148 watts):
Duration: 2:20:41 (2:23:07)
Work: 1247 kJ
TSS: 128.7 (intensity factor 0.742)
Norm Power: 160
VI: 1.08
Distance: 40.504 mi

         Min Max Avg
Power: 0 427 148 watts
Cadence: 1 127 68 rpm
Speed: 0 24.5 17.4 mph
Pace 2:27 0:00 3:27 min/mi
Crank Torque: 0 1795 187 lb-in
 
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Comet - 2x60

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 19 mph

Moving Time: 2:08:01

Total Time: 2:12:49 

Ride Total TSS: 133 (0.787 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady state tempo if possible

Ride Description:                                                            

I have to admit that it was a bit tough to get motivated and drive out somewhere to get in some miles. I spent the weekend with family, which was a five hour drive for us and we were a little tired after the drive back yesterday. Nevertheless, I got out to the Comet for a couple of 60 minute intervals and not too shabby either considering how I started off unmotivated.

At about the four mile mark I caught up with a guy and then paced with him until about 12 mile mark where he turned around. I kept going on out to the 20 mile mark pushing the pace. On the return with a slight tailwind I was content to ease up a little and cruise back.

I've been training in lifting for over 30 years and was a former competitive lifter and bodybuilder so I am accustomed to having some days here and there where you just get the motion going and you never know how it may end. I have set some personal records on days that were unexpected. Today I felt really good despite traveling, bad night of sleep, bad diet for several days and feeling unmotivated, but the end result was pretty good.

Keep at it - consistency is king.

Weather:                                                                          
dark grey cloudy skies, damp pavement, cool breeze, 46 (F) 

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
Home | Vegetable Soup, skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (161 watts):
Duration: 2:09:48 (2:12:49)
Work: 1255 kJ
TSS: 139.7 (intensity factor 0.805)
Norm Power: 173
VI: 1.07
Distance: 40.577 mi

           Min Max Avg

Power: 0 615 161 watts
Cadence: 5 105 70 rpm
Speed: 0 25.5 18.8 mph
Pace 2:21 0:00 3:12 min/mi
Crank Torque: 0 1687 201 lb-in
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Comet - Burn A Few Calories

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 18 mph

Moving Time: 2:11:40

Total Time: 2:15:44 

Ride Total TSS: 127.4 (0.761 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Keep some fitness in my legs

Ride Description:                                                            

Better temperature and less wind. Quiet on the path except a few walkers and a few recreational cyclists.

Weather:                                                                          
55 (F), slight headwind on the way out, sunny

Nutrition Intake During and after the Course:             

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (157 watts):
Duration: 2:12:57 (2:15:46)
Work: 1249 kJ
TSS: 133.8 (intensity factor 0.779)
Norm Power: 167
VI: 1.07
Distance: 40.403 mi
Min Max Avg
Power: 0 461 157 watts
Cadence: 5 92 70 rpm
Speed: 0 25 18.3 mph
Pace 2:24 0:00 3:17 min/mi
Crank Torque: 0 1526 197 lb-in
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Comet - Christmas Eve Solo Ride

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

Overall Ride Metrics:                                                       

Distance: 32 miles

Avg. Moving Speed: 16.8 mph

Moving Time: 1:52:41

Total Time: 1:59:59 

Ride Total TSS: 90 (0.685 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Keep some fitness in my legs

Ride Description:                                                            

Cold (probably the coldest ride this month) and very few people out on the path

Weather:                                                                          
Cold (probably the coldest ride this month), wet, windy 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (138 watts):
Duration: 1:57:00 (2:00:00)
Work: 966 kJ
TSS: 95.5 (intensity factor 0.701)
Norm Power: 151
VI: 1.09
Distance: 31.555 mi
Min Max Avg
Power: 0 395 138 watts
Cadence: 1 254 65 rpm
Speed: 0 23.6 16.2 mph
Pace 2:32 0:00 3:42 min/mi
Crank Torque: 0 1752 182 lb-in

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Brewery 41 - Group Ride

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

Overall Ride Metrics:                                                       

Distance: 41.7 miles

Avg. Moving Speed: 16.2 mph

Moving Time: 2:34:35

Total Time: 2:54:10 

Ride Total TSS: 169.4 (0.779 IF)

Group or Solo:                                                                  

Kit, Neal, Glenn and me

Goal:                                                                                 

Group ride at a mild pace

Ride Description:                                                            

Great time riding with these guys today despite the weather conditions. Had it not been rainy and wet the temperature would have been perfect. The pace was mild and thankfully so since my legs felt a bit blocked up. The route had a good number of sharp rollers, but the total elevation gain was fairly low.

WKO list my TSS (Total Stress Score) at 178 at short 40 miles. With some mild spinning a good bit of time can give you an indication that when we were climbing it took some effort.

Merry Christmas Everyone!!

Weather:                                                                          
Drizzle, Rain, Wet, Warm, Windy, Dark Clouds 

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
Home | spaghetti and skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (120 watts):
Duration: 2:49:27 (2:54:10)
Work: 1217 kJ
TSS: 178.9 (intensity factor 0.797)
Norm Power: 171
VI: 1.43
Distance: 41.768 mi
Min Max Avg
Power: 0 587 120 watts
Cadence: 1 114 66 rpm
Speed: 0 32.3 14.9 mph
Pace 1:51 0:00 4:02 min/mi
Crank Torque: 0 1663 151 lb-in
Temperature: 53.6 57.2 55.3 Fahrenheit
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Comet - 2x60 Endurance

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

Overall Ride Metrics:                                                       

Distance: 34.8 miles

Avg. Moving Speed: 17.5 mph

Moving Time: 1:58:52

Total Time: 1:59:44 

Ride Total TSS: 104 (0.724 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Not sure other than spin the cranks

Ride Description:                                                            

Not very many people out on the Comet today and most of those I saw were running. Most of the cyclist I saw were heavily dressed and moving slow. I was wearing my lighter winter gear and though I was quite miserable at the start it did not take long to feel like I was starting to get too hot.

The main reason I commuted down to the Comet was due to feeling like I was at the brink of losing sanity if I had to do another inside ride. I needed a day in the elements even if the elements were less than favorable and even if I wasn't pushing the intensity. After a few minutes of pushing against the cold wind and warming up beneath the Pearl Izumi jersey I was very happy to be outside on the bike.
 

Weather:                                                                          
Felt colder than 37 (F), dark cloudy skies, damp, breezy

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine (HMB before ride)
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | Chili, Skim milk, Pita chips

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (150 watts):
Duration: 1:59:44
Work: 1077 kJ
TSS: 108.9 (intensity factor 0.74)
Norm Power: 159
VI: 1.06
Distance: 34.755 mi
Min Max Avg
Power: 0 406 150 watts
Cadence: 1 216 68 rpm
Speed: 0 24.4 17.4 mph
Pace 2:27 0:00 3:27 min/mi
Crank Torque: 0 1795 191 lb-in
Temperature: 33.8 Fahrenheit
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December Reflection

 

Click to enlarge

I use my blog as my training log for cycling. I remember last year having time constraints from various Christmas social events and looking back to last year's post there was also wet weather. This December is pretty much a repeat except the weather is even worse and has been all year. I don't remember having such a wet year since moving to Atlanta many years ago.

I had hoped to get in more training volume, which would have been reflected in total time and miles. I am doing good just to match last year's miles and hours due to the weather and other life events this year. But at the same time I am happy to match last year's metrics because of the amount of time and effort I put in this year with all of the obstacles. I logged a lot of hours in the rain and not that it means that I had great quality training from those sessions I am still grateful at this point.

I just hope 2014 will be warmer and drier than this year.

Comet - 2x60 Mildly Aggressive Pace :-)

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 19.4  mph

Moving Time: 2:05:09

Total Time:  2:06:27

Ride Total TSS: 133.3 (0.797 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady pace if possible

Ride Description:                                                            

The weather was not too bad and the amount of people were much less than normal so it was a nice day to open it up a little. For the most part many of the traffic stops went in my favor on the way out, but not so much on the way back. Plus a few times where I had to slow down to navigate around slower people and kids.

Overall I am pretty happy how the ride went.


Not counting warm up and cool down time and miles

Lap 1: Time 63 minutes, Distance 20.2 miles, Avg Speed 19.1 mph, IF 0.83
Lap 2: Time 62 minutes, Distance 20.2 miles, Avg Speed 19.4 mph, IF 0.75

Weather:                                                                          
Cloudy, mid 50's (F), calm air 

Nutrition Intake During and after the Course:             

20 oz from Bottle #1 water, BCAA, Glutamine
8 oz   from Bottle #2 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | Chicken and Veggies

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (166 watts):
Duration: 2:06:59 (2:10:08)
Work: 1261 kJ
TSS: 133.8 (intensity factor 0.797)
Norm Power: 175
VI: 1.06
Distance: 40.485 mi
Min Max Avg
Power: 0 527 166 watts
Cadence: 10 91 74 rpm
Speed: 0 26.8 19.2 mph
Pace 2:14 0:00 3:08 min/mi
Altitude: 914 1283 1092 ft
Crank Torque: 0 1743 195 lb-in
Temperature: 53.6 59 55.6 Fahrenheit
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