Comet TT Bike - Easy Pace

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 18.2  mph

Moving Time: 2:13:36

Total Time: 2:15:47  

Ride Total TSS: 106 (0.69 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady out and back pace

Ride Description:                                                            

I thought the path would be a calmer place with the heat, but there were a lot more people out walking, running and biking. I found it difficult to hold pace and navigate around folk. I wasn't like I had a lot in my legs anyway. Perhaps just a good day to be out on the bike and burn a few more calories.

Weather:                                                                          
Mid to high 90 (F), partly cloudy, breezy at times 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, Glutamine
10 oz from Bottle #2 water
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Chicken, veggies

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (132 watts):
Duration: 2:13:36 (2:15:47)
Work: 1057 kJ
TSS: 106 (intensity factor 0.691)
Norm Power: 145
VI: 1.1
Distance: 40.388 mi
Min Max Avg
Power: 0 449 132 watts
Cadence: 6 90 73 rpm
Speed: 0 28.4 18.2 mph
Pace 2:07 0:00 3:18 min/mi
Crank Torque: 0 1560 158 lb-in
Temperature:  95 Fahrenheit
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BBC31 Solo and BBC31 Group

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

Overall Ride Metrics:                                                       

See Power Data Below For Each Ride

Group or Solo:                                                                  

Solo and Group (with Edgar and Urbano)

Goal:                                                                                 

Do what I can on the Solo / Take it easy on the group ride

Ride Description:                                                            

Solo
I did not think I was doing very good on this effort. My numbers on the display were not looking very good, but somehow I pulled it out with another PR for this route.

Group
I saw Edgar and his brother in law as I rolled in. I was exhausted from trying to push the pace and beat my course record and I needed to get home early today, but when Edgar asked me to join them for another loop around the 31 mile course it did not take too much coaxing to get me to go. It was nice to roll at an easier pace on this second loop with Urbano just starting out in cycling we wanted to roll at a more encouraging pace to him.

Nothing like seeing someone new becoming addicted to cycling right?
 

Weather:                                                                          
Nice cool morning and much hotter on the group ride, calm air 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water
Cliff Bar @ mile 30
Post Ride | 30 gram protein drink, frozen drink from QT
Home | Turkey wrap, skim milk

Bike:                                                                                  

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

Overall Power Data:                                                        
Solo Ride
Entire workout (167 watts):
Duration: 1:41:49
Work: 1019 kJ
TSS: 130.8 (intensity factor 0.88)
Norm Power: 185
VI: 1.11
Distance: 31.295 mi
Min Max Avg
Power: 0 504 167 watts
Cadence: 1 123 75 rpm
Speed: 0 34.1 18.4 mph
Pace 1:46 0:00 3:15 min/mi
Crank Torque: 0 1782 189 lb-in
Temperature: 59 69.8 62.0 Fahrenheit 

Training at Level Summary Table
  Level   Minutes       TSS
      1      0.37      0.08
      2      3.35      3.81
      3     32.55     36.34
      4     62.25     84.12
      5      0.00      0.00
      6      0.00      0.00
      7      3.28      7.08

Group Ride
Entire workout (110 watts)
Duration: 2:03:07 (2:05:32)
Work: 811 kJ
TSS: 97.9 (intensity factor 0.692)
Norm Power: 145
VI: 1.32
Distance: 30.239 mi
Min Max Avg
Power: 0 564 110 watts
Cadence: 1 183 68 rpm
Speed: 0 31.3 14.8 mph
Pace 1:55 0:00 4:03 min/mi
Crank Torque: 0 1707 134 lb-in
Temperature: 73.4 89.6 78.1 Fahrenheit
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BBC31 - Solo

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

Overall Ride Metrics:                                                       

Distance: 31 miles

Avg. Moving Speed: 17.9 mph

Moving Time: 1:44:09

Total Time:  1:44:59

Ride Total TSS: 118( 0.82 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Tempo / L3

Weather:                                                                          
Heavy clouds, high humidity, wind, temps in the low 80's (F)

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink, PowerBar Gel chews
Home | Chicken with leaf salad

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (154 watts):
Duration: 1:44:57
Work: 969 kJ
TSS: 118.3 (intensity factor 0.824)
Norm Power: 173
VI: 1.12
Distance: 31.252 mi
Min Max Avg
Power: 0 496 154 watts
Cadence: 3 213 74 rpm
Speed: 0 34.7 17.9 mph
Pace 1:44 0:00 3:22 min/mi
Altitude: 730 925 831 ft
Crank Torque: 0 1584 178 lb-in
Temperature: 75.2 86 77.8 Fahrenheit

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Comet - Too Pooped to Push It

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed:  19.1 mph

Moving Time: 2:06:17

Total Time: 2:10:51 

Ride Total TSS: 116 (0.74 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady pace, keep those cranks spinning as much as possible

Ride Description:                                                            

Right from the start I could feel yesterday's effort in my legs. I thought since I keep the intensity down a bit yesterday I would have a bit more lively legs today, but not for a PR type pace. On the way back I gave my legs a break and settled into more mild pace.

Weather:                                                                          
Hot!!  Sunny, Hot, slight headwind on the way out, HOT, 90 (F) but felt even hotter 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine
Bear Naked Trail mix bar @ mile 20
Post Ride | BCAA, Glutamine drink
Home | Chicken and veggies

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (143 watts):
Duration: 2:07:32 (2:10:52)
Work: 1093 kJ
TSS: 116.1 (intensity factor 0.74)
Norm Power: 155
VI: 1.09
Distance: 40.427 mi
Min Max Avg
Power: 0 460 143 watts
Cadence: 8 102 77 rpm
Speed: 0 26.1 19.1 mph
Pace 2:18 0:00 3:09 min/mi
Altitude: 887 1104 1000 ft
Crank Torque: 0 1600 161 lb-in
Temperature: 82.4 89.6 84.8 Fahrenheit
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Brewery to Hwy 411 -Solo Endurance Ride

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

Overall Ride Metrics:                                                       

Distance: 85 miles

Avg. Moving Speed: 17.2 mph

Moving Time: 4:57:41

Total Time: 5:02:06 

Ride Total TSS: (0.7 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady pace for the duration at a lower Endurance (L2) Intensity

Ride Description:                                                            

Just another blessed day of spinning the crank

Weather:                                                                          
 90 (F) at the finish, slight headwind on the return, partly cloudy

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin (finished at mile 48)
20 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
20 oz from Bottle #3 water
1/2 Trail mix bar @ mile 25
 3/4 Cliff Bar @ mile 60
Post Ride | 30 gram protein drink
Home | Turkey wrap

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (124 watts):
Duration: 4:57:41 (5:02:06)
Work: 2209 kJ
TSS: 243.8 (intensity factor 0.702)
Norm Power: 147
VI: 1.19
Distance: 84.982 mi
Min Max Avg
Power: 0 510 124 watts
Cadence: 5 103 76 rpm
Speed: 0 32.9 17.2 mph
Pace 1:50 0:00 3:30 min/mi
Crank Torque: 0 1140 140 lb-in
Temperature: 66.2 93.2 78.8 Fahrenheit
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Comet - TT Bike Cruise - Course PR

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

Overall Ride Metrics:                                                       

Distance: 40 miles

Avg. Moving Speed: 20 mph

Moving Time: 2:00:53

Total Time: 2:01:20 

Ride Total TSS: 136 (0.82 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Steady pace, time in aero position

Ride Description:                                                            

On Friday's holiday group ride I wanted to take it easy and ended going harder, but it was a very enjoyable ride and a good day to test my legs on those short sharp rolling hills and with the lead riders surging. I wanted to see if I could hang and I did. It was a very good day.

Saturday I thought it best to give my legs a little rest with hope that I could do something half decent on Sunday. I did a very pleasant ride with Edgar and then some more miles at an easy pace.

Today it all came together to see if I left anything in my legs and if so could I make it to the 20 mile mark in 60 minutes. I have never done it before because the challenge is more than just what I type here. There are a lot of obstacle with people enjoying this path in a recreational manner. Plus the amount of unpredictable nature of traffic lights. Will they go in my favor or will I be stopped so long that I cannot make up the difference? The challenge is greater than just holding 20 mph for 60 minutes. Most of the time one may have to hit a much greater speed to make up for the losses. I have never hit the goal in the past, but I have come close to it many time.

Today I finally hit it going out and coming back and that was with slowing for very slow foot traffic, families cycling several wide and a few traffic stops that required me to wait.

I admit this is not some sort of race and no podium finish, but for me I am really happy with the building of the engine (heart and legs) to do pretty good on Friday and then to finally hit that goal for this course. I was at 80% of my FTP for this effort so I had more engine available, but not enough clearance from traffic to use that type of higher power.

Weather:                                                                          
Calm air, partly cloudy, hot 86 to 89 (F)

Nutrition Intake During and after the Course:             

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

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (162 watts):
Duration: 2:01:52 (2:04:29)
Work: 1185 kJ
TSS: 136.2 (intensity factor 0.821)
Norm Power: 172
VI: 1.06
Distance: 40.383 mi
Min Max Avg
Power: 0 420 162 watts
Cadence: 7 98 77 rpm
Speed: 0 26.7 20  mph
Pace 2:15 0:00 3:01 min/mi
Crank Torque: 0 1663 183 lb-in
Temperature:  89   Fahrenheit

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June Reflection

Below are screen shots of training during June. I knew it was going to be a challenge as the temperatures increased and it certainly made an impact. The other two issues that impacted June training or the goal of having improved time in L4 were training legs and working overtime.

My training room has been typically at least 80 degrees (F) and it does increase as my core temperature increases.

Brewery - Active Recovery Rides

Route and Ride Data Links:                                           
Garmin - Ride Data #1
Garmin - Ride Data #2
Strava   - Ride Data #1
Strava   - Ride Data #2

Group or Solo:                                                                  

With Edgar on Ride #1 and Solo  on Ride #2

Goal:                                                                                 

Take it easy if possible

Ride Description:                                                            

I enjoyed riding a few miles with Edgar today and then a few more bonus miles tacked on as a solo effort. The wind was kicking my tail at the start of the solo route so I shortened my goal of a BBC31 repeat of the loop to half the amount. Glad that I did. No sense tearing myself apart and I will hopefully have enough in me to do some time on the TT bike tomorrow.

Weather:                                                                          
Sunny, wind gusts and sustained wind at times, cooler temps for this time of the year 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Bear Naked Almond Cranberry bar @ mile 30 or the start of the second ride.
Post Ride | 30 gram protein drink
Home | Turkey wrap, skim milk and watermelon

Bike:                                                                                  

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

Overall Power Data:                                                        
Ride #1
Entire workout (134 watts):
Duration: 1:51:08
Work: 895 kJ
TSS: 111.3 (intensity factor 0.777)
Norm Power: 163
VI: 1.21
Distance: 30.497 mi
Min Max Avg
Power: 0 674 134 watts
Cadence: 1 164 69 rpm
Speed: 0 33.4 16.5 mph
Pace 1:48 0:00 3:39 min/mi
Altitude: 738 956 847 ft
Crank Torque: 0 1763 163 lb-in
 Ride #2
Entire workout (118 watts):
Duration: 1:00:29
Work: 429 kJ
TSS: 45 (intensity factor 0.671)
Norm Power: 141
VI: 1.19
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.956 mi
Min Max Avg
Power: 0 349 118 watts
Cadence: 3 97 71 rpm
Speed: 0 32.9 15.8 mph
Pace 1:49 0:00 3:47 min/mi
Crank Torque: 0 1535 142 lb-in
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Creekview - 4th July Group Ride

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

Overall Ride Metrics:                                                       

Distance: 61 miles

Avg. Moving Speed: 17.2 mph

Moving Time:   3:34:02

Total Time: 3:50:57 

Ride Total TSS: 256.2 (0.84 IF)

Group or Solo:                                                                  

With Mike, Gary, Nancy, Neal, Kit, Susan and Cort

Goal:                                                                                 

Group ride

Ride Description:                                                            

I loved the ride today with this group. We had perfect weather and a really good mix of cycling friends for this 4th of July celebration group ride. It was a nice change for me to ride somewhere other than the brewery and it has been well over a year since I have been on the Rose Pedal Metric route. I typically do not like a lumpy route with sharper rollers, but for some reason I like this route. Being away from it for so long just made it all the more enjoyable.

I kind of thought this would be a fairly casual pace, but as the ride progressed so did the pace for a few of us. In the last couple of miles it was down to me, Susan and Cort with Susan taking it up a notch or two more. At the end Susan said, "that was fun!" I agree completely. It was fun! I wished we just had a few more miles to ride together today. Kind of a shame to put away the bikes for the day, but we need to rest up for I have hope to do some sort of ride tomorrow.

Happy 4th to everyone.

A tremendous thanks and gratitude to those who made the ultimate sacrifice in battle and in service to keep this nation free so those of us at home, the generations before and the generations after us can enjoy a day like this and many more. Thanks! and God Bless!
 

Weather:                                                                          
Sunny, breezy, cooler temperatures with the high around 80 (F) 

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 30
Post Ride | 30 gram protein drink , celebration cupcake provided by Nancy
Home | Turkey wrap

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (131 watts):
Duration: 3:34:02 (3:50:57)
Work: 1686 kJ
TSS: 256.2 (intensity factor 0.849)
Norm Power: 178
VI: 1.36
Distance: 61.21 mi
Elevation Gain: 2346 ft
Elevation Loss: 2362 ft
Min Max Avg
Power: 0 688 131 watts
Cadence: 1 152 69 rpm
Speed: 0 36.9 17.2 mph
Pace 1:38 0:00 3:29 min/mi
Crank Torque: 0 1774 161 lb-in
 
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