Comet - 2014 Final Spin

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40.6
Avg. Moving Speed (mph): 17.8
Moving Time: 2:16:55
Total Time: 2:20:09
Ride Total TSS and IF: 124 / 0.74

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Winding down the year with another easy spin at the comet. What a blessed year in reflection of things inside and outside of cycling. I am grateful to God.

To all my cycling friends may you log many safe miles in 2015.

Weather:

Temperature Start (F): 43
Temperature Finish (F): 53
Wind: 4 mph NNW
Sky: Partly cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Steak, potato, green beans, skim milk

Bike:

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

Overall Power Data (from WKO+):

Entire workout (149 watts):
Duration: 2:16:55 (2:20:09)
Work: 1221 kJ
TSS: 124.1 (intensity factor 0.739)
Norm Power: 159
VI: 1.07
Distance: 40.592 mi
Min Max Avg Power: 0 429 149 watts
Cadence: 1 142 73 rpm
Speed: 0 24.5 17.8 mph
Pace 2:27 0:00 3:22 min/mi
Altitude: 898 1145 1022 ft
Crank Torque: 0 1767 175 lb-in

Comet - Easy Spin

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40.8
Avg. Moving Speed (mph): 17.9
Moving Time: 2:17:24
Total Time: 2:19:39
Ride Total TSS and IF: 123.7 / 0.736

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Continue the easy spin trend until the new year when I begin to ramp it up.

Weather:

Temperature Start (F): 51
Temperature Finish (F): 53
Wind: 10 mph NNW
Sky: Gloomy gray at start, partly cloudy at finish

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, Larabar
Home | Turkey wrap, skim milk, couple of chocolate mints

Bike:

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

Overall Power Data (from WKO+):

Entire workout (148 watts):
Duration: 2:17:24 (2:19:39)
Work: 1221 kJ
TSS: 123.7 (intensity factor 0.736)
Norm Power: 158
VI: 1.07
Distance: 40.806 mi
Min Max Avg
Power: 0 380 148 watts
Cadence: 1 178 74 rpm
Speed: 0 24.3 17.9 mph
Pace 2:28 0:00 3:22 min/mi
Altitude: 468 1105 887 ft
Crank Torque: 0 1760 173 lb-in

Comet Out and Back

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40.4
Avg. Moving Speed (mph): 18.6
Moving Time: 2:10:42
Total Time: 2:13:26
Ride Total TSS and IF: 137.9 / 0.79

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Not much to say other than a fine December day to get out for an easy spin.

Weather:

Temperature Start (F): 55
Temperature Finish (F): 60
Wind: 4 mph NNE
Sky: Sunny to Thin Clouds

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink 

Bike:

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

Overall Power Data (from WKO+):

 Entire workout (161 watts):
Duration: 2:10:42 (2:13:26)
Work: 1260 kJ
TSS: 137.9 (intensity factor 0.797)
Norm Power: 171
VI: 1.07
Distance: 40.416 mi
Min Max Avg
Power: 0 547 161 watts
Cadence: 1 163 75 rpm
Speed: 0 25.4 18.6 mph
Pace 2:22 0:00 3:13 min/mi
Crank Torque: 0 1790 186 lb-in
Temperature: 50 59 53.0 Fahrenheit

Comet Out and Back

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 18.5
Moving Time: 2:11:40
Total Time: 2:12:37
Ride Total TSS and IF: 129.5 / 0.77

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

The goal was supposed to be endurance type level, but things kind of picked up toward the end. When I rolled out there was a slight drizzle and the path was mostly barren. My legs were reluctant to warm up and my attitude was cut the miles or time shorter. But it wasn't long before everything warmed up and loosened up a bit. I made it out to the 20 mile marker and saw two guys I typically see at this turn point. I thought on the way back it wouldn't be long before I would see them come around as they usually do pass me on the return.

A few more miles and sure enough the two eased on by, but then kind of just sat at my pace. Both were on Tri bikes and holding just enough that I could not go around them and yet they never pulled away.

At 4 miles out there was an unfortunate sequence at the traffic light where one of the guys was at the back when me and the other guy were rolling to stop for a stop light. The light changed and I hear behind me, "Let's get this over." He came around us and quickly went up in speed. I was able to react fast enough being on a light nimble road bike with a soft sprint up to his wheel. The unfortunate part was his friend was not able to respond as fast and was dropped. For the last several miles he maintained a fairly hot pace. At my turn off I gave him a kudos and a few compliments and a thank you for letting me hang with them for about 15 miles.

That was a little more than I planned to put out for the day, but it was like a shiny bait in the water and I couldn't resist the lure to chase in those last miles. The ride started gray and drizzly, but ended up being lively at the end.

Weather:

Temperature Start (F): 51 (felt much cooler)
Temperature Finish (F): 51
Wind: 6 mph E (it felt calm)
Sky: Dark gray skies, slight drizzle at the start

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | spaghetti with meat sauce, skim milk

Bike:

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

Overall Power Data (from WKO+):

Entire workout (155 watts):
Duration: 2:11:40 (2:12:37)
Work: 1227 kJ
TSS: 129.5 (intensity factor 0.77)
Norm Power: 165
VI: 1.06
Distance: 40.631 mi
Min Max Avg
Power: 0 568 155 watts
Cadence: 3 254 76 rpm
Speed: 0 26 18.5 mph
Pace 2:18 0:00 3:14 min/mi
Altitude: 873 1133 1010 ft
Crank Torque: 0 1725 175 lb-in
 

Quarq ELSA - Install and Initial Test

Quarq ELSA installed and setup this morning

Garmin Edge 800 reading the Quarq ELSA and the Edge 500 reading the PowerTap G3

Quarq ELSA compared with Wahoo Kickr - 15 Minute Segment (click to enlarge)

Quarq ELSA compared with PowerTap G3 on eMotion Rollers - 10 Minute Segment (click to enlarge)

 

Since it rained through the night and with cool temperatures I was more motivated to install and setup a new Quarq ELSA and then give it a quick test. The install would have been fairly quick, but the old bottom bracket had been on for a while so it was a little tough to break both sides loose and then a little more time cleaning up the frame and threads.

Once installed it did not pair up with Garmin 800 because the battery that came with it was dead. Not a problem though since I had several spare CR2032's. It was also time to change the 2032 in the PowerTap hub as well.

The first test was just putting some time on the crank set. I am not sure about this, but I have read several times that a new Quarq needs a few rides before it settles in. So for now this test was just to get it up and running and see how close or far off it is to my other power meters.

In the initial test against the Kickr, the ELSA as about 13 watts lower. The Quarq Cinqo tests about 11 watts lower then the Kickr. In the comparison against the PowerTap G3 it was 4 watts higher.

All of the tests were fairly crude comparisons. The main goal of this morning was just getting the ELSA and GXP bottom bracket installed on the Cannondale.

Quarq Elsa GXP 110 BCD

New addition to my gear and will be fitted on the Cannondale Six13

Purchased from Competitive Cyclist

Comet - Out and Back Easy Pace

Route and Ride Data Links:

STRAVA -  Ride Data

Overall Ride Metrics:

Distance (miles): 40

Avg. Moving Speed (mph): 17.5

Moving Time: 2:21:02

Total Time: 2:24:43 

Ride Total TSS and IF: 108 / 0.68

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Goal was just roll easy and get in some saddle time.

Weather:

Temperature Start (F):51

Temperature Finish (F):48

Wind: 8 mph WNW

Sky: Sunny

Nutrition Intake During and after the Course:

20 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Chicken and leaf salad

Bike:

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

Overall Power Data:

Entire workout (134 watts):
Duration: 2:21:02 (2:24:43)
Work: 1134 kJ
TSS: 108.3 (intensity factor 0.68)
Norm Power: 146
VI: 1.09
Distance: 40.872 mi
Min Max Avg
Power: 0 652 134 watts
Cadence: 2 216 74 rpm
Speed: 0 24.9 17.5 mph
Pace 2:24 0:00 3:26 min/mi
Crank Torque: 0 1721 159 lb-in
 

Sosebee Winter Group Ride

 

Route and Ride Data Links:
STRAVA  - Ride Data

Overall Ride Metrics:

Distance (miles): 51

Avg. Moving Speed (mph): 15.8

Moving Time: 3:17:01

Total Time:  3:18:56

Ride Total TSS and IF:

Group:

Peter, Gary, Mike, Ron, Nancy, Susan, Laurie, Derek, me and some others that I don't know their names.

Goal:

Casual winter group ride

Ride Description:

Good number of people joined in today. Not sure of the total head count.

Weather:

Temperature Start (F): 38

Temperature Finish (F): 58

Wind: NNW 8mph

Sky: Sunny

Nutrition Intake During and after the Course:

15oz from Bottle #1 water, BCAA, Glutamine, maltodextrin

Hammer gel @ mile 20

Post Ride | 30 gram protein drink, Larabar

Home | Turkey wrap, skim milk

Bike:

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

Overall Power Data:

Entire workout (124 watts):
Duration: 3:17:01 (3:18:56)

Work: 1467 k
TSS: 184.9 (intensity factor 0.751)
Norm Power: 162
VI: 1.3
Distance: 51.38 mi
Grade: 0.0 % (20 ft)
Min Max Avg
Power: 0 662 124 watts
Cadence: 1 208 71 rpm
Speed: 0 31.9 15.8 mph
Pace 1:53 0:00 3:48 min/mi
Altitude: 671 1020 828 ft
Crank Torque: 0 1711 148 lb-in

For The Love Of It

A few training log books from my competitive lifting days.
I have these dating from 1981 to 2006
I still train with weights 5 days a week, but no longer keep a training log

I started training with a power meter in 2008 and now track cycling training digitally.
My blog is a training log of sorts as well. Though humble as the data proves.

How can one describe dedication to training?

I started formal training way back in 1981 when I was invited to go lift at the student gym at Western Kentucky University. At that time I weighed 115 pounds at 65 inches tall. My knee joints appeared bigger than my upper thighs. To be honest I cannot think of a single time in the past 32 years that I wanted to stop training once I started. That first year of lifting I gained 40 pounds of bulk from an untrained state and that was while being on a broke student budget with limited nutrition and really no knowledge of proper nutrition.

Although I competed and did well winning a number of competitions even to the point of my peak in 1993 when I qualified to go the NPC National level in bodybuilding. Though I was considerably strong for my stature I was never really focused on competition. Over the span of those years competition was never more to me than to see what I could achieve in training. It was and has always been about the training. I've never really been concerned what others thought about my achievements either as if I live within this bubble that only concerns me. (selfish I know) But because of this focus and perspective it gives to me something that I have seen missing in a lot of other athletes and that is the drive to be at the gym and on the bike daily. If my body could take it and I could make a living from it I would have no trouble training all day everyday. I am confident in this statement because at 51 years old now I have not really skipped a beat in motivation and willingness to train.

On the flip side of this I have seen some really genetically gifted people in strength and endurance sport that do not have the drive. They are primarily successful based on their better than genetic ability, but can never really get to that next level because they just do not have a love for training. I have met some that are purely motivated by competition and they train because they love to win. But  when I talk to them they dread going to the gym or running or cycling or whatever it is that they need to do. They do it, but they seem to hate doing it. I have coached these types as well and you just about have to drag them to the gym and speak motivational hymns to them constantly as they drudgingly go through the motions. It is something that is so hard for me to comprehend because I love training so much. I think about it just about all day every day. Sometimes I wish my brain would just shut up for a moment as I think about various training principles and sciences. It just never seems to stop.

It seems like my genetics favored the squat rack much more than it does endurance training. I've progressed very little in cycling and never really expected to progress that much, but I love it. Hence the title of this blog as I post what would seem uninteresting low level training data on a constant basis. When my friend, Edgar introduced me to cycling in 2004 he let me borrow a fairly rusted old mountain bike that he had and join him on a ten mile ride. At this point I was retired from competition and from sports specific training. That first ride was terrible on one side where I struggled on that flat rails to trails path and on a mild three percent incline for a few hundred feet I vividly remember being doubled over gasping for air. On one side it was a frustrating experience, but on the other side I was instantly addicted. Since that day I have been training in two extremely different aspects (lifting and cycling) and never once has anyone had to drag me to either. I do have days where I struggle with recovery and fatigue, but very rarely from lack of motivation. Even if I never improve my endurance performance, Functional Threshold or watts/kg by another small fraction I believe I will still be eager to train.

I know there are many like me and I see them and read their stories and it motivates and excites me just a bit more. On a frigid winter morning to see some of the cycling friends that love cycling so much they are willing to be out on that bike regardless of shivering in the cold. And some of these friends are in their 60's to boot. Amazing! They love it. I love it!

Even when no one is out there on the road with me for hours of riding alone or being down in my basement spinning at a higher intensity after a hard day of work and stress. No one has to drag me to the gym or to the bike. If anything you just about have to drag me away from them.

I am addicted to cycling regardless of what I will achieve. Are you?

Comet Out and Back

Route and Ride Data Links:
STRAVA   - Ride Data
 

Overall Ride Metrics:

Distance (miles): 40

Avg. Moving Speed (mph): 18.6

Moving Time: 2:11:23

Total Time: 2:14:29  

Ride Total TSS and IF: 138 / 0.8

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Nice day and great weather for this time of year.

Weather:

Temperature Start (F): 60

Temperature Finish (F): 62

Wind: Breeze

Sky: Sunny

Nutrition Intake During and after the Course:

10 oz from Bottle #1 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Chicken, veggies, skim milk, beet root juice

Bike:

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

Overall Power Data:

Entire workout (161 watts):
Duration: 2:11:23 (2:14:29)
Work: 1267 kj
TSS: 138.1 (intensity factor 0.796)
Norm Power: 171
VI: 1.06
Distance: 40.583 mi
Min Max Avg
Power: 0 542 161 watts
Cadence: 2 150 75 rpm
Speed: 0 26.6 18.6 mph
Pace 2:15 0:00 3:14 min/mi
Altitude: 898 1135 1014 ft
Crank Torque: 0 1677 185 lb-in
 

Comet - TT Bike Cruise

Route and Ride Data Links:

Garmin - Ride Data
Strava   - Ride Data

 Overall Ride Metrics:

Distance (miles): 40

Avg. Moving Speed (mph): 18

Moving Time: 2:15:07

Total Time:  2:17:15

Ride Total TSS and IF:  109 / 0.7

Group or Solo:
Solo

Goal:
Endurance Type Ride

Ride Description:
Just the ordinary out and back Sunday cruise. This time on the Felt B10.

Weather:
Temperature Start (F): 60
Temperature Finish (F): 62
Wind: SSW 7 mph
Sky: Sunny

Nutrition Intake During and after the Course:

10 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 40 gram protein drink, LaraBar
Home | Pizza (rare treat), skim milk

Bike:

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

Overall Power Data:
Entire workout (139 watts):
Duration: 2:15:07 (2:17:15)
Work: 1130 kJ
TSS: 109.2 (intensity factor 0.698)
Norm Power: 150
VI: 1.08
Distance: 40.434 mi
Min Max Avg
Power: 0 490 139 watts
Cadence: 9 97 78 rpm
Speed: 0 24.6 18.0 mph
Pace 2:26 0:00 3:20 min/mi
Crank Torque: 0 1784 156 lb-in


 

Sosebee - Solo 60

Route and Ride Data Links:

Garmin - Ride Data
Strava   - Ride Data

 Overall Ride Metrics:

Distance (miles): 60

Avg. Moving Speed (mph): 16.6

Moving Time:   3:38:06

Total Time:  3:41:27

Ride Total TSS and IF: 187 / 0.71

Group or Solo:
Solo

Goal:
Endurance Type Ride

Ride Description:
I started the ride already feeling a bit tired and yet the ignorant part of the brain kept thinking, "today would be a good day for a 100 mile solo ride." Fortunately I ignored that foolishness. It was in those last 10 miles of fighting the direct headwind that I was glad to be nearing the parking lot. I saw my group of friends roll into Sosebee Bike Park and the first thing Nancy said, "that wind was tough."

If my legs had been fresh maybe it wouldn't have been so rough, but after riding yesterday they just didn't have enough spunk in them to put up a good fight.

Still a good day to get out even if it wasn't the best day for my legs to participate.

Weather:
Temperature Start (F): 35
Temperature Finish (F): 55
Wind: 9 mph S
Sky: Sunny at start, cloudy at the finish

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, LaraBar
Home | 2 turkey wraps and 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: 3:38:06 (3:41:27)
Work: 1719 kJ
TSS: 187.1 (intensity factor 0.718)
Norm Power: 154
VI: 1.18
Distance: 60.231 mi
Min Max Avg
Power: 0 362 131 watts
Cadence: 8 105 78 rpm
Speed: 0 32.7 16.6 mph
Pace 1:50 0:00 3:37 min/mi
Crank Torque: 0 1467 147 lb-in
 

Inside Ride eMotion Rollers - Wireless

I've been using e-Motion Rollers since 2011 and would still give the rollers five star rating even though I started using the Wahoo Kickr this past August.

Now I am super excited about the news that Inside Ride is working on adding a new Bluetooth and ANT+ wireless controller to work with various training applications and in my case that would be with TrainerRoad. They currently sell a wireless remote to control the resistance, but this new device will be slightly different. My hope is that it will work like an erg mode just like the Kickr. TrainerRoad mentioned helping them with an ERG mode so it looks like that is the goal. I imagine they are working on virtual power for those who do not have a power meter, but I would use my PowerTap G3 equipped bike for the power meter.

Fortunately I have the "H" model so I should be able to install this upgrade when it is released. I just hope that it is not too expensive. If it is close to the current wireless remote price I will be glad to add this to the rollers. From that point I will be able use either the Kickr or the e-Motion rollers

 

 

Images from Inside Ride Web Site

 



Sosebee-Barnsley Group Ride

Route and Ride Data Links:

Garmin - Ride Data
Strava   - Ride Data
Velo Hero - Ride Data

 Overall Ride Metrics:

Distance (miles): 61

Avg. Moving Speed (mph): 15.3

Moving Time: 4:00:49

Total Time:  4:40:48

Ride Total TSS and IF: 197 / 0.7

Group or Solo:
Group: Peter, Jamie, Mike, Gary, Dick, Ron and me

Goal:
Winter/conversation paced group ride

Ride Description:
The first ten miles were solo just to slip in a few extra and then I joined in with the group as we rolled out of the Sosebee Bike Park about 10 this morning.

Today's ride was pure recreational for me as it was an opportunity to ride with some friends for the first time this year. I also got to see some other friends that were preparing to roll out in different groups.

Even though it was a conversation paced ride my legs are already getting sore. What happened? With almost 200 TSS and not forgetting that there were some sharp rollers in this route I know why they are sore.

Great riding with my friends.

Weather:
Temperature Start (F): 40
Temperature Finish (F): 60
Wind: Gusts SE 9mph
Sky: Sunny

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Cliff Bar @ mile 30
Post Ride | 30 gram protein drink
Home | Meatloaf and turkey wraps with skim milk

Bike:

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

Overall Power Data:
Entire workout (111 watts):
Duration: 4:00:49 (4:40:48)
Work: 1609 kJ
TSS: 197.4 (intensity factor 0.702)
Norm Power: 151
VI: 1.36
Distance: 61.423 mi
Elevation Gain: 2886 ft
Elevation Loss: 2907 ft
Min Max Avg
Power: 0 548 111 watts
Cadence: 1 254 69 rpm
Speed: 0 38.2 15.3 mph
Pace 1:34 0:00 3:55 min/mi
Altitude: 647 1066 846 ft
Crank Torque: 0 1774 138 lb-in

 

Comet - Out and Back

On the chase

 

Powered by........... :-)

Route and Ride Data Links:
Strava   - Ride Data
 Overall Ride Metrics:

Distance (miles): 40

Avg. Moving Speed (mph): 17.8

Moving Time:  2:16:26

Total Time: 2:18:45  

Ride Total TSS and IF: 114 / 0.71

Group or Solo:
Solo

Goal:
Endurance Type Ride

Ride Description:
Easy out and back type of ride

Weather:
Temperature Start (F):
Temperature Finish (F):
Wind:
Sky: Sunny

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 | Meatloaf, potatoes and skim milk

Bike:

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

Overall Power Data:
Entire workout (141 watts):
Duration: 2:16:26 (2:18:45)
Work: 1154 kJ
TSS: 114.7 (intensity factor 0.712)
Norm Power: 153
VI: 1.08
Distance: 40.457 mi
Min Max Avg
Power: 0 422 141 watts
Cadence: 8 95 77 rpm
Speed: 0 24.6 17.8 mph
Pace 2:26 0:00 3:22 min/mi
Crank Torque: 0 1647 160 lb-in
 

Comet - Just the Usual

Route and Ride Data Links:

Strava   - Ride Data

 Overall Ride Metrics:

Distance (miles): 35.8

Avg. Moving Speed (mph): 17.9

Moving Time: 2:00:48

Total Time: 2:02:41 

Ride Total TSS and IF: 101 / 0.71

Group or Solo:
Solo

Goal:
Endurance Type Ride

Ride Description:
Just another great day out with great weather for this time of the year.

Weather:
Temperature Start (F): 65
Temperature Finish (F):67
Wind: breezy
Sky: Sunny

Nutrition Intake During and after the Course:

20 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | eggs, skim milk

Bike:

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

Overall Power Data:
Entire workout (142 watts):
Duration: 2:00:48 (2:02:41)
Work: 1027 kJ
TSS: 101.1 (intensity factor 0.71)
Norm Power: 153
VI: 1.08
Distance: 35.806 mi
Min Max Avg
Power: 0 475 142 watts
Cadence: 1 141 73 rpm
Speed: 0 24.8 17.9 mph
Pace 2:25 0:00 3:21 min/mi
Crank Torque: 0 1690 167 lb-in 

Brewery 80 - Mosey Along

Route and Ride Data Links:
Strava   - Ride Data
 Overall Ride Metrics:

Distance (miles): 80.5

Avg. Moving Speed (mph): 16.8

Moving Time: 4:49:00

Total Time: 4:58:13 

Ride Total TSS and IF:

Group or Solo:
Solo (except for the last 15 miles Mike Q. joined in the fun)

Goal:
Endurance Level Type  Ride

Ride Description:
Beautiful day to be out even with the crisp cool start. I had no real goals today. In fact I woke up thinking about going in to work a few hours on a looming deadline, but instead at the last second I dropped some of my winter gear in the bag and headed out.

Next up was how many miles or hours on the saddle? I wasn't sure about that either so why not make this day last a little longer now that we are moving into the colder months. I am glad I started out with layers and it wasn't long before I was ready to shed some glove liners and the Sportful Ultra vest to the jersey pockets. Along the way I kept thinking, "I wished I had taken a moment to email Mike to see if he was riding today." About 15 miles from the end I see Mike and got to ride with him on the remaining miles.

Just mosey along on this nice fall day and enjoy the changing of the season and the colors of the leaves changing. Great day spinning the cranks.

Weather:
Temperature Start (F): 40
Temperature Finish (F): 60
Sky: Sunny

Nutrition Intake During and after the Course:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 21
Cliff Bar @ mile 36
Post Ride | 30 gram protein drink
Home | Roast beef wraps

Bike:

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

Overall Power Data:
Entire workout (131 watts):
Duration: 4:49:00 (4:58:13)
Work: 2272 kJ
TSS: 254.4 (intensity factor 0.727)
Norm Power: 156
VI: 1.19
Distance: 80.514 mi
Min Max Avg
Power: 0 463 131 watts
Cadence: 5 108 77 rpm
Speed: 0 32.1 16.8 mph
Pace 1:52 0:00 3:35 min/mi
Crank Torque: 0 1492 147 lb-in
 

Comet - TT Easy Day

 

Route and Ride Data Links:
Strava   - Ride Data
 Overall Ride Metrics:

Distance (miles): 40

Avg. Moving Speed (mph): 17.7

Moving Time: 2:17:28

Total Time:  2:21:33

Ride Total TSS and IF: 114 / 0.7

Group or Solo:
Solo

Goal:
Endurance Type Ride

Ride Description:
Just a nice day to get out and finish up this scheduled rest week. I am looking forward to getting back into the training structure.
Weather:
Temperature Start (F): 55
Temperature Finish (F): 58
Wind: 9 mph NW
Sky: 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, maltodextrin
Hammer gel @ mile 20
Post Ride | 50 gram protein drink
Home | Fish and sweet potatoes

Bike:

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

Overall Power Data:
Entire workout (138 watts):
Duration: 2:19:11 (2:21:33)
Work: 1150 kJ
TSS: 114.6 (intensity factor 0.704)
Norm Power: 151
VI: 1.1
Distance: 40.555 mi
Min Max Avg
Power: 0 534 138 watts
Cadence: 9 94 76 rpm
Speed: 0 23.5 17.6 mph
Pace 2:33 0:00 3:25 min/mi
Crank Torque: 0 1622 158 lb-in
  

Comet - Easy Cruise

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 17.8  mph

Moving Time:   2:17:02

Total Time: 2:23:44 

Ride Total TSS: 118 (0.72 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Spin the cranks at lower intensity L2 endurance

Ride Description:                                                            

Lots of people to keep my pace from getting out of control. It was a good day just to be out and even if it wasn't crowded enough to keep my pace down, my legs were pretty much toast from yesterday's 80 mile ride and previous days of training.

Weather:                                                                          
Awesome!, sunny, 70's F, slight breeze 

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 | Beef, pasta, skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (143 watts):
Duration: 2:17:02 (2:23:44)
Work: 1177 kJ
TSS: 118.1 (intensity factor 0.72)
Norm Power: 155
VI: 1.08
Distance: 40.63 mi
Min Max Avg
Power: 0 455 143 watts
Cadence: 1 104 74 rpm
Speed: 0 24.1 17.8 mph
Pace 2:29 0:00 3:22 min/mi
Crank Torque: 0 1590 167 lb-in
 
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Brewery to 411 - Solo Endurance Level

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

Overall Ride Metrics:                                                       

Distance: 80 miles

Avg. Moving Speed: 17.7  mph

Moving Time:   4:32:25

Total Time: 4:37:26 

Ride Total TSS: 238 ( 0.72 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Endurance (L2) type ride

Ride Description:                                                            

Really awesome weather and ride and I cannot believe there are not more out there enjoying this type of fall weather before the temperatures really start to dip. Oh well....not my problem as I enjoyed a 4+ hour solo ride on my usual route. I met my goals for today, which was keeping my intensity around 0.7 IF, 4 hours pedaling and close to 200 TSS.

The headwinds on the ride up were not too bad and on the way back just made it all seem sweeter even though I still kept my cadence fairly steady. The most unfortunate part of the day was seeing one of the few cyclist out today limping on the side of the road, but before I got up to them three dogs came out chasing hard with one showing teeth. I assumed that maybe the dogs made her crash. Bad news was one of the dogs bit her and spoiled her fine day on the bike. I imagine that will send her to urgent care and maybe shots.
 

Weather:                                                                          
Mostly clear and sunny, wind from NNW, 53F start, 70F finish

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
10 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Home | green leaf salad with grilled chicken

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (136 watts):
Duration: 4:32:25 (4:37:26)
Work: 2219 kJ
TSS: 238.1 (intensity factor 0.725)
Norm Power: 156
VI: 1.15
Distance: 80.159 mi
Min Max Avg
Power: 0 410 136 watts
Cadence: 9 109 76 rpm
Speed: 0 33.1 17.7 mph
Pace 1:49 0:00 3:23 min/mi
Crank Torque: 0 821 155 lb-in

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