Route and Ride Data Links:
Garmin - Ride Data
Strava - Ride Data
Overall Ride Metrics:
Distance: 100 miles
Avg. Moving Speed: 17.5 mph
Moving Time: 5:43:17
Total Time: 5:55:03
Ride Total TSS: 316.8 ( 0.74 IF)
Group or Solo:
Solo
Goal:
Endurance Training
Ride Description:
Nice to see Tim and Rod before they rolled out for a 90 mile ride toward Horn Mountain. Meanwhile my route was due north toward Fort Mountain at a fairly mild pace (L2 endurance) with the goal of just staying at a steady cadence and not put too much stress on my body.
However, I had more trouble with my legs in the first miles than in the last miles. Starting from about mile 5 to about mile 20 my hamstrings kept knotting up at random moments, but would release after a few seconds. After some more miles I did not notices this discomfort.
Late in the ride I was feeling pretty good and if were not for worrying my wife since I did not tell her I would be out for a long time I was thinking about going some additional miles. Sure enough when I got home she expressed that she had worried about me.
Not too bad for my first century (and a solo century) for 2014, but I do need to pick up some more fitness so I can finish this route a little faster.
However, I had more trouble with my legs in the first miles than in the last miles. Starting from about mile 5 to about mile 20 my hamstrings kept knotting up at random moments, but would release after a few seconds. After some more miles I did not notices this discomfort.
Late in the ride I was feeling pretty good and if were not for worrying my wife since I did not tell her I would be out for a long time I was thinking about going some additional miles. Sure enough when I got home she expressed that she had worried about me.
Not too bad for my first century (and a solo century) for 2014, but I do need to pick up some more fitness so I can finish this route a little faster.
Weather:
46 (F) start, 70 (F) finish, partly cloudy to cloudy, calm air to slight breeze
46 (F) start, 70 (F) finish, partly cloudy to cloudy, calm air to slight breeze
Nutrition Intake During and after the Course:
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin (finished at mile 60)
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin (finished at mile 95)
0 oz Bottle #3, water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 30
Hammer gel @ mile 60
Post Ride | 30 gram protein drink
Home | Turkey wrap, parmesan cheese, skim milk
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin (finished at mile 95)
0 oz Bottle #3, water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 30
Hammer gel @ mile 60
Post Ride | 30 gram protein drink
Home | Turkey wrap, parmesan cheese, skim milk
Bike:
Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 95 psi
Overall Power Data:
Entire workout (135 watts):
Duration: 5:47:34 (5:55:07)
Work: 2825 kJ
TSS: 316.8 (intensity factor 0.74)
Norm Power: 155
VI: 1.15
Distance: 100.255 mi
Elevation Gain: 2705 ft
Elevation Loss: 2701 ft
Min Max Avg
Power: 0 470 135 watts
Cadence: 8 104 75 rpm
Speed: 0 36.7 17.4 mph
Pace 1:38 0:00 3:27 min/mi
Crank Torque: 0 1580 157 lb-in
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Entire workout (135 watts):
Duration: 5:47:34 (5:55:07)
Work: 2825 kJ
TSS: 316.8 (intensity factor 0.74)
Norm Power: 155
VI: 1.15
Distance: 100.255 mi
Elevation Gain: 2705 ft
Elevation Loss: 2701 ft
Min Max Avg
Power: 0 470 135 watts
Cadence: 8 104 75 rpm
Speed: 0 36.7 17.4 mph
Pace 1:38 0:00 3:27 min/mi
Crank Torque: 0 1580 157 lb-in
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