Comet - Easy Spin

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 35
Avg. Moving Speed (mph): 17
Moving Time: 2:00:00
Total Time: 2:03:00
Ride Total TSS and IF: 83 / 0.64

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

I sure felt yesterday's effort in my legs so there wasn't much I could do except spin easy.

Weather:

Temperature Start (F): 85
Temperature Finish (F): 85
Wind: 8 mph E
Sky: Partly cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine
Post Ride | 30 gram protein drink

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Mich Pro4s @ 98 psi

Overall Power Data (from WKO+):

Entire workout (127 watts):
Duration: 2:01:30 (2:02:30)
Work: 925 kJ
TSS: 83.1 (intensity factor 0.642)
Norm Power: 138
VI: 1.09
Distance: 35.018 mi
Min Max Avg
Power: 0 474 127 watts
Cadence: 1 199 68 rpm
Speed: 0 25.7 17.4 mph
Pace 2:20 0:00 3:27 min/mi
Crank Torque: 0 1668 161 lb-in
  

Brewery-Cagle Solo

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 80
Avg. Moving Speed (mph): 18.2
Moving Time: 4:26:19
Total Time: 4:31:38
Ride Total TSS and IF: 233.9 / 0.727

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Great day to get out the Felt B10 and see what I can do on my 80 mile route and the end result wasn't too bad. Although I set a PB (personal best) for the route I still faded in last stage where the roads trend upward and the southerly breeze put up some resistance.

I saw Neal and Craig out on the same route at almost the turn point and then caught them heading in to Red Bud. I bet it a was a big mileage day for Craig since he started from his house.

Weather:

Temperature Start (F): 67
Temperature Finish (F): 87
Wind: 7 mph SSE
Sky: Sunny

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Bottle #2 water (Lost it from the rear bottle cage somewhere)
Cliff Bar @ mile 30
Post Ride | 30 gram protein drink 

Bike:

Felt B10, Garmin 800, Quarq, Flo 60's/ Conti GP4000s @ 98 psi

Overall Power Data (from WKO+):

Entire workout (134 watts):
Duration: 4:26:19 (4:31:38)
Work: 2145 kJ
TSS: 233.9 (intensity factor 0.727)
Norm Power: 156
VI: 1.16
Distance: 80.327 mi
Elevation Gain: 2026 ft
Elevation Loss: 2030 ft
Min Max Avg
Power: 0 450 134 watts
Cadence: 7 107 74 rpm
Speed: 0 33.7 18.2 mph
Pace 1:47 0:00 3:18 min/mi
Crank Torque: 0 1690 156 lb-in
 

Brewery - Kingston JRA

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 53
Avg. Moving Speed (mph): 14.6
Moving Time: 3:41:04
Total Time: 3:48:41
Ride Total TSS and IF: 179 / 0.698

Group or Solo:

With Neal

Goal:

Endurance Type Ride

Ride Description:

JRA (just riding around) with Neal on a roads selected by Neal as we went along. Just another great day out on the bike the temperature was great the breeze a bit stiff at times. Our pace was casual for the most part and good conversation along the way. Great day on the bike spinning the cranks and enjoying new roads.

I think this casual pace leaves me in a spot where my legs should be able to handle intervals starting tomorrow through Thursday and then hopefully start stretching saddle time again.

Weather:

Temperature Start (F): 70
Temperature Finish (F): 79
Wind: 11 mph SE
Sky: Partly cloudy

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine (finished at mile 39)
15 oz from Bottle #2 water, BCAA, Glutamine
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Turkey wrap, skim milk

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Mich Pro4's @ 95 psi

Overall Power Data (from WKO+):

Entire workout (107 watts):
Duration: 3:41:04 (3:48:41)
Work: 1425 kJ
TSS: 179.1 (intensity factor 0.698)
Norm Power: 150
VI: 1.4
Distance: 53.459 mi
Min Max Avg
Power: 0 647 107 watts
Cadence: 1 254 61 rpm
Speed: 0 37.2 14.6 mph
Pace 1:37 0:00 4:07 min/mi
Crank Torque: 0 1774 148 lb-in
 

Comet - Fun Day!

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 49
Avg. Moving Speed (mph): 18.7
Moving Time: 2:12:47
Total Time: 2:15:07
Ride Total TSS and IF: 102.6 / 0.682

Group or Solo:

Solo on the way out, paced a guy on the way back

Goal:

Endurance Recreational Type Ride

Ride Description:

Today was mainly to get out of the house and enjoy the weather. I figured the Comet would be busy and it was so my pace going out was careful and slower navigating around families and others.

Starting back from the 20 mile marker I passed a guy wearing an East Point Track Club kit and he looked like a very fit cyclist. It wasn't long before he came around me and I held his pace for the remaining 18 miles. His smooth and consistent pace was a pleasure and very predictable to pace. Even with a faster speed my effort was pretty low as indicated by the low intensity factor (IF).

Weather:

Temperature Start (F): 82
Temperature Finish (F): 82
Wind: 8 mph SE
Sky: Sunny

Nutrition Intake During and After:

10 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Gu gel @ mile 20
Post Ride | 30 gram protein drink, Cliff Bar
Home | Hamburger patty, green beans, skim milk

Bike:

 Felt B10, Garmin 800, Quarq, Flo 60's/Conti GP 4000s @ 98 psi

Overall Power Data (from WKO+):

Entire workout (128 watts):
Duration: 2:12:47 (2:15:07)
Work: 1020 kJ
TSS: 102.6 (intensity factor 0.682)
Norm Power: 147
VI: 1.12
Distance: 40.464 mi
Min Max Avg
Power: 0 512 131 watts
Cadence: 9 99 72 rpm
Speed: 0 26.1 18.7 mph
Pace 2:18 0:00 3:12 min/mi
Crank Torque: 0 1782 163 lb-in
 

Adairsville Group Ride

 

L to R: Neal, Keith and Gary

F to B: Neal, Gary and Keith

Gary wearing his red, white and blue for Memorial Weekend

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles):
Avg. Moving Speed (mph):
Moving Time:
Total Time:
Ride Total TSS and IF:

Group or Solo:

With Neal, Keith and Gary

Goal:

Endurance Type Ride

Ride Description:

Great ride with the guys today and Neal taking us out on a variation of roads leading us toward Horn Mountain that I have never been on. The route was excellent and one to mark as a great route.

Our pace was rather casual with any pressure or egos to prove anything. Just a nice friendly spin out to Fort Mountain, through the Pocket and back to Adairsville.

Weather:

Temperature Start (F): 55
Temperature Finish (F): 79
Wind: 10 mph SE
Sky: Sunny

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
 8 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Cliff Bar @ mile 30
Post Ride | 30 gram protein drink
Home | BBQ Brisket Sandwich, potato salad

Bike:

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

Overall Power Data (from WKO+):

Entire workout (110 watts):
Duration: 3:36:38 (3:53:11)
Work: 1431 kJ
TSS: 200.1 (intensity factor 0.745)
Norm Power: 160
VI: 1.45
Distance: 53.126 mi
Elevation Gain: 2269 ft
Elevation Loss: 2280 ft
Min Max Avg
Power: 0 622 110 watts
Cadence: 1 206 60 rpm
Speed: 0 35.7 14.8 mph
Pace 1:41 0:00 4:03 min/mi
Altitude: 602 1503 740 ft
Crank Torque: 0 1757 155 lb-in

 Horn Mountain Climb Segment
Duration: 15:00
Work: 205 kJ
TSS: 29.8 (intensity factor 1.093)
Norm Power: 235
VI: 1.03
Distance: 1.718 mi
Grade: 8.1 % (733 ft)
               Min   Max   Avg
Power:     81   415    228 watts
Cadence: 49     81      65 rpm
Speed:    4.8     11     6.9 mph
Pace     5:27  12:23    8:44 min/mi
Crank Torque: 92 518 302 lb-in

Brewery Group Ride

Rolling out of the brewery with the guys (L to R - Neal, Peter, Mike and Keith)

(L to R - Mike, Keith, Peter and Neal)



We usually stay single file on busy roads or when a car approaches

Route and Ride Data Links:

Overall Ride Metrics:

Distance (miles): 59
Avg. Moving Speed (mph): 17.3
Moving Time: 3:24:57
Total Time: 3:37:33
Ride Total TSS and IF: 180.5 / 0.728

Group or Solo:

With Neal, Keith, Peter and Mike

Goal:

Endurance Type Ride

Ride Description:

Great to roll out with a small group of us guys and especially with Keith joining us this time. Neal was time constrained so he turned off early in the route. We each did our turns at the front fighting the wind at times, but it seemed as if Mike had a bit more spunk in his legs than the rest of us. It looked like Mike was having a great day.

For me I was doing well just to hang on the variable pace and the residual fatigue was making it all the more difficult. At the end it was a great ride and great to see Edgar out for a spin and showing up close to our finish time. Maybe soon he will join in with us.

Weather:

Temperature Start (F): 76
Temperature Finish (F): 81
Wind: 9 mph ESE
Sky: Partly Cloudy to Sunny

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
 8 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Turkey wrap, skim milk

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Mich Pro4 @ 95 psi

Overall Power Data (from WKO+):

Entire workout (118 watts):
Duration: 3:24:57 (3:37:33)
Work: 1453 kJ
TSS: 180.5 (intensity factor 0.728)
Norm Power: 156
VI: 1.32
Distance: 58.99 mi
Grade: 0.0 % (14 ft)
Min Max Avg
Power: 0 558 118 watts
Cadence: 1 208 67 rpm
Speed: 0 31 17.3 mph
Pace 1:56 0:00 3:28 min/mi
Crank Torque: 0 1591 149 lb-in
  

BBR (Brewery BackRoads) - 49

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 49
Avg. Moving Speed (mph): 16.7
Moving Time: 2:56:38
Total Time: 2:58:55
Ride Total TSS and IF: 166.2 / 0.753

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

I quickly put this route together using the RidewithGPS planning tool just before leaving the house. It had some familiar roads using some of the BBC route, but it also had some roads that never used before and some that I have not been on in a few years. I suppose I was a bit worn out, a bit heavy and a bit out of fitness coming back from vacation. As a result I gave myself a good tongue lashing and had a bit of frustration with my legs not wanting to cooperate on some of the short sharp hills. ARGH!! Get to work legs!! I was voicing my aggravation out in the middle of nowhere and then it started raining on me. That made my little tantrum even worse even though it felt refreshing.

Not every day is going to be a good performance day, but what a blessing to get out and get in a few more miles.

Weather:

Temperature Start (F): 81
Temperature Finish (F): 81
Wind: 8 mph S
Sky: Partly Cloudy, light brief rain

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | Chicken salad, skim milk

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Michelin Pro4 @ 95 psi

Overall Power Data (from WKO+):

Entire workout (135 watts):
Duration: 2:56:38 (2:58:55)
Work: 1435 kJ
TSS: 166.2 (intensity factor 0.753)
Norm Power: 162
VI: 1.19
Distance: 48.949 mi
Elevation Gain: 2146 ft
Elevation Loss: 2127 ft
Min Max Avg
Power: 0 643 135 watts
Cadence: 1 219 69 rpm
Speed: 0 41.8 16.7 mph
Pace 1:26 0:00 3:36 min/mi
Crank Torque: 0 1774 169 lb-in
 

Orange Beach Visit

Cycling Moments:

Bike lane in Alabama headed west toward Orange Beach

Headed west from Orange Beach toward Florida.

Great bike shop located in Orange Beach. Very helpful and friendly owner.

Bike lane going west toward Gulf Shores

Bridge in Florida headed southwest back to Orange Beach. Felt a little uncomfortable on this bridge. Traffic was fast and close at times and the narrow shoulder had spots of glass.

At the crest of the Florida bridge has a fantastic view.

Headed up to the crest of the Florida bridge

On the east side of the bridge looking toward Orange Beach and one of the condos we rented

Small marina in Orange Beach

Just a wide shoulder in Florida compared to actual bike lanes in Alabama, but still felt okay using.

Below the Florida bridge on one of the Infinity Bicycles routes

Beach Moments:

Calm beach stroll each evening

I could walk this beach for the rest of my days if I didn't have to make a paycheck

Early morning beach strolls with my wife as well

Orange Beach:

Overall this was a fantastic trip for a much needed time away from the Atlanta area and from the daily grind. On the cycling side of things I considered this to be a rest week and though my CTL dropped as expected it did not drop to the floor. My goal was to slip in about an hour a day or about 20 miles a day at a variable pace. The main thing was to not really be structured or to break away from structure mentality for the week. Thankfully my wife was all for me getting out each day. By getting out early the traffic was low enough to easily cruise the bike lanes from Alabama into Florida. Since there was a lot of construction in Gulf Shores preparing for a big musical festival I used a version of the Infinity Bicycles 24 mile morning route going from Orange Beach into Florida and back (see the route links below).

For the most part the bike lanes were clean with just sparse amounts of glass here and there to watch out for. I have Michelin Pro 4 Service Course tires which are thin and faired well for most days. I flatted the second to last day and fortunately the flat was a slow leak that was evident the next morning so I was able to change at the condo before rolling out. Using some tougher tires may be a better option if visiting and using the bike lanes.

The bike lanes on the Alabama side have plenty of room and are well striped. There were joggers and walkers using the bike lanes as well. Some walk against traffic and most would move aside when they saw me coming. On a few occasions they walked with traffic. On those I would take a quick look back to see if it was clear and in most cases I was able to quickly come around them using the traffic lane. Just be careful and always take a good look back to make sure it is clear.

My daily carry and gear using the bike lanes for safety was the same as home with helmet, Road ID wrist band, phone, two tubes, two air cartridges, cash, mini tool, tire tools and front / rear lights on early mornings with heavy cloud cover. While that sounds like overkill it all packs down small and nice to have if something happens. Plus these are expected essentials if you hope to join in on one of the bike shop rides.

There are plenty of beach front condo rentals. We typically find our rentals using VRBO and use the filter tools to fine tune our search. Our favorite meal during the stay was Villaggio Grille at the Wharf in Orange Beach. Our next favorite was at R Bistro while visiting the scenic small town of Fairhope, Alabama.

Orange Beach, Gulf Shores and Perdido Beach are probably my favorite places to visit if I get an opportunity to take my bike more than when we go to Panama City Beach area. Last year when we went to PCB I took my trainer and used it on the condo balcony. I just do not feel as comfortable cycling in the PCB area as I do in the Orange Beach area.

More photos from our 2013 visit - Link

Bike Links:

Infinity Bicycles - Home Page
Infinity Bicycles - Routes

Georgia - Share the Road

YouTube Video Link - https://www.youtube.com/watch?v=mw5vOkkQVvM

In Memory of

Unchei Anderson - May 30, 2015, Hit head on when she lost control of her bike and veered into the oncoming lane.
Michael Clifton Manley - May 15, 2015, Hit by a driver as he failed to yield to an oncoming car. No charges will be filed against the driver.

Henry Wellmaker - May 7, 2015, Hit by a driver from behind.

David Fitzpatrick - May 4, 2015, Hit by a driver now facing first degree homicide, DUI and multiple charges.

Jason Young - April 29, 2015, Hit by a driver trying to blindly pass a cargo truck in a no passing zone and hit a group of cyclists.










Bike Friendly Atlanta - Google Map of fallen Georgia Cyclists

Georgia Bike Information and Support

http://www.bikefriendlyatl.com/


http://www.georgiabikes.org/


http://www.bicyclegeorgia.com/


http://www.bicyclegeorgia.com/galaw.html

Comet - Easy Spin

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 18
Moving Time: 2:14:11
Total Time: 2:16:41
Ride Total TSS and IF: 94.6 / 0.651

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Just another easy spin at the Comet. I wanted to go out to the brewery today for the BBC31 loop, but my entire body was hurting from detailing my car following yesterday's 66 mile ride. Even on the virtually flat path I was hurting....ugh.

Weather:

Temperature Start (F): 72
Temperature Finish (F): 78
Wind: Calm
Sky: Sunny

Nutrition Intake During and After:

10 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Burgers, beans, skim milk, bread

Bike:

Felt B10, Garmin 800, Quarq, Flo 60's/Conti GP4000 @ 98 psi

Overall Power Data (from WKO+):

 Entire workout (128 watts):
Duration: 2:14:11 (2:16:41)
Work: 1033 kJ
TSS: 94.6 (intensity factor 0.651)
Norm Power: 140
VI: 1.09
Distance: 40.231 mi
Min Max Avg
Power: 0 495 128 watts
Cadence: 8 91 73 rpm
Speed: 0 25 18.0 mph
Pace 2:24 0:00 3:20 min/mi
Altitude: 906 1121 1024 ft
Crank Torque: 0 1703 154 lb-in
 

Brewery Small Group

Mike and Neal

Mike

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 66
Avg. Moving Speed (mph): 17.3
Moving Time: 3:51:31
Total Time: 3:52:49
Ride Total TSS and IF: 217.7 / 0.752

Group or Solo:

With Mike and Neal

Goal:

Endurance Type Ride

Ride Description:

It was a pleasure to break from solo mode and ride with Mike and Neal. It was my usual route, but with company and not a lot of pressure. We each did long pulls and got in enough to stimulate some activity for the heart and legs. Plus the weather was nice despite being a bit chilly at the start.

Weather:

Temperature Start (F): 46
Temperature Finish (F): 76
Wind: calm
Sky: Sunny

Nutrition Intake During and After:

20 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink
Home | Subway sandwich, skim milk

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Mich Pro 4 @ 95 psi

Overall Power Data (from WKO+):

Entire workout (132 watts):
Duration: 3:51:31 (3:52:49)
Work: 1840 kJ
TSS: 217.7 (intensity factor 0.752)
Norm Power: 162
VI: 1.22
Distance: 66.403 mi
          Min / Max / Avg
Power: 0 / 479 / 132 watts
Cadence: 1 / 142 / 69 rpm
Speed: 0 / 31.1 / 17.3 mph
Pace 1:56 / 0:00 / 3:29 min/mi
Crank Torque: 0 / 1697 / 164 lb-in