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