Brewery 40 Winter Group Pace

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

Overall Ride Metrics:                                                       

Distance: 42 miles

Avg. Moving Speed: 15 mph

Moving Time: 2:46:09

Total Time:  2:50:17

Ride Total TSS: 144.6 (0.718 IF)

Group or Solo:                                                                  

With Mike and Gary

Goal:                                                                                 

Group ride

Ride Description:                                                            

Nice riding with Gary and Mike today. I met them on their way out and they asked me to join them for a few miles. I was very glad to ride along with them. Good times spinning cranks.

Weather:                                                                          
High 50's (F), windy, partly cloudy

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | Black bean soup, Mexican cornbread, skim milk

Bike:                                                                                  

Cannondale six13, Garmin 800, Powertap G3, HED Belgium/Conti 4000s @ 95 psi

Overall Power Data:                                                        
Entire workout (119 watts):
Duration: 2:49:22 (2:50:17)
Work: 1204 kJ
TSS: 159.3 (intensity factor 0.751)
Norm Power: 158
VI: 1.33
Distance: 42.518 mi
Min Max Avg
Power: 0 694 119 watts
Cadence: 1 219 64 rpm
Speed: 0 34.9 15.1 mph
Pace 1:43 0:00 3:59 min/mi
Crank Torque: 0 1806 158 lb-in
Temperature: 51.8 60.8 56.0 Fahrenheit
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Training Structure Schedule

click to enlarge

This has been my training structure goal for several years now. Just as a note to those that stumble upon this blog, I am a former competitive bodybuilder and powerlifter that picked up cycling as a recreational activity.

Weight training is still my main passion that I have been dedicated to since 1982 and never had time off other than the scheduled break a couple times a year. I also believe in sports specific training that refines training for the competitor. However, that is the nice thing about being retired from lifting and that I can now enjoy some activities that I did not get to participate earlier in my life.

Having the combination of lifting and cycling in the same week is one of the biggest challenges trying to manage the training stress load, recovery time and nutrition intake, but it has also been a fun challenge. The schedule listed is my goal structure and because I don't always manage the stress load as efficiently there are weeks that I fall short of this goal in training duration or intensity.

Comet - 40 Miles

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 17.9 mph

Moving Time: 2:15:52

Total Time: 2:20:12 

Ride Total TSS: 117 (0.71 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Burn some calories

Ride Description:                                                            

If it wasn't from the joy of being on the bike I would say it was a frustrating day because I really wanted to open up the engine and yet I have no one to blame than myself for going to the Silver Comet on a sunny day that reached the low 60 (F) mark. The path was very crowded with all sorts of people in various activities and it was difficult to get any kind of decent pace established. Plus there was a whole lot of debris on the path from the storms yesterday morning.

Still love being on the bike though, but maybe it is time to move all my training/riding out to the brewery where I will have open roads.  

Weather:                                                                          
 Sunny, breezy, 61 (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, PowerBar Gel chews
Home | Beef and pasta

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (142 watts):
Duration: 2:17:31 (2:20:12)
Work: 1169 kJ
TSS: 128.6 (intensity factor 0.75)
Norm Power: 158
VI: 1.11
Distance: 40.477 mi
Min Max Avg
Power: 0 446 142 watts
Cadence: 6 91 71 rpm
Speed: 0 26 17.7 mph
Pace 2:19 0:00 3:24 min/mi
Crank Torque: 0 1723 180 lb-in
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Comet - Endurance

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

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 17.2 mph

Moving Time: 1:47:00

Total Time: 1:51:30 

Ride Total TSS: 88(0.7 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Enjoy spinning the cranks outside

Ride Description:                                                            

This is my last day for the holiday vacation time so I wanted to get in at least one more outside ride before going back to work and back to the structured indoor training. Not a real pretty day out, but getting out on the bike was still enjoyable. Easy going pace and lower intensity with the coming week in mind and reserving to up the intensity this coming week.

At the end of the ride it was a pleasure meeting another avid cyclist, David Justice and a regular at the Silver Comet path. He informed me that the path will shut down starting this coming week and the path maintenance will last at least three months. I guess I will need to keep this in mind and probably do all my weekend rides out at the brewery through the winter.

Weather:                                                                          
Dark gray skies, damp pavement, 44 (F), calm air

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | BCAA, Glutamine drink
Home | Homemade chili, crackers, skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (142 watts):
Duration: 1:49:15 (1:51:32)
Work: 930 kJ
TSS: 97.7 (intensity factor 0.733)
Norm Power: 154
VI: 1.08
Distance: 30.953 mi
         Min Max Avg
Power: 0 553 142 watts
Cadence: 2 122 68 rpm
Speed: 0 24.6 17.1 mph
Pace 2:26 0:00 3:31 min/mi
Crank Torque: 0 1757 181 lb-in

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Comet - Endurance

 

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

Overall Ride Metrics:                                                       

Distance:  40 miles

Avg. Moving Speed: 17.6 mph

Moving Time: 2:17:00

Total Time: 2:27:07 

Ride Total TSS: 124.5 (0.735 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Spin the cranks on this cold day

Ride Description:                                                            

Tough to get the intensity up with how cold it felt.

Weather:                                                                          
 Dark gray skies, cold damp breeze, colder feeling than the temperature reading 36(F)

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | BCAA, Glutamine drink
Home | Chicken salad at Chili's

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (150 watts):
Duration: 2:20:17 (2:27:08)
Work: 1264 kJ
TSS: 137.8 (intensity factor 0.769)
Norm Power: 161
VI: 1.07
Distance: 40.096 mi
          Min Max Avg
Power: 0   431 150 watts
Cadence: 1 207 67 rpm
Speed: 0 23.9 17.3 mph
Pace 2:31 0:00 3:28 min/mi
Crank Torque: 0 1774 191 lb-in
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Brewery - New Year Day Ride

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

Overall Ride Metrics:                                                       

Distance: 47.5 miles

Avg. Moving Speed: 14.9  mph

Moving Time: 3:11:21

Total Time:  3:25:01

Ride Total TSS: 153.4 (0.69 IF)

Group or Solo:                                                                  

With Neal

Goal:                                                                                 

Conversation paced winter ride

Ride Description:                                                            

Cold start with just me and Neal heading out of the brewery with no real official plan other than get in some miles. The route was sort of made up by Neal as we went although he did have some idea of where to go. The pace was calm and we did have some good conversation along the way. There were a few hills and some of them extended enough to drive that TSS up a bit.

Nice day to finish up a three day series.

Weather:                                                                          
27 (F) start, 50 (F) finish, cloudy with a slight breeze from the south 

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 | Turkey wrap, skim milk

Bike:                                                                                  

Felt B10, Garmin 500, Quarq, Flo 60's/Michelin Pro 4's @ 110 psi

Overall Power Data:                                                        
Entire workout (112 watts):
Duration: 3:15:10 (3:25:02)
Work: 1317 kJ
TSS: 161.8 (intensity factor 0.706)
Norm Power: 152
VI: 1.35
Distance: 47.461 mi
          Min Max Avg
Power: 0 536 112 watts
Cadence: 1 110 67 rpm
Speed: 0 28 14.6 mph
Pace 2:09 0:00 4:06 min/mi
Crank Torque: 0 1795 142 lb-in

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