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