skip to main |
skip to sidebar
Route and Ride Data Links:
Strava - Ride Data
Overall Ride Metrics:
Distance (miles): 40
Avg. Moving Speed (mph): 19.1
Moving Time: 2:09:01
Total Time: 2:10:58
Ride Total TSS and IF: 111.4 / 0.72
Group or Solo:
Solo
Goal:
Endurance Type Ride
Ride Description:
The legs seemed compliant to the suggested load. The ride went as well as could be expected on a rather crowded path. It was a great day out and a nice cruise on the Mule (Felt B10). Love being on the bike.
Weather:
Temperature Start (F): 84
Temperature Finish (F): 84
Wind: 9 mph NW
Sky: Sunny
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine
8 oz from Bottle #2 water
GU gel @ mile 20
Post Ride | 30 gram protein drink, BCAA drink from the Vitamin Shoppe
Bike:
Felt B10, Garmin 800, Quarq, Flo 60's/Conti 4000s @ 98 psi
Overall Power Data (from WKO+):
Entire workout (141 watts):
Duration: 2:09:01 (2:10:58)
Work: 1090 kJ
TSS: 111.4 (intensity factor 0.721)
Norm Power: 155
VI: 1.1
Distance: 40.199 mi
Min Max Avg
Power: 0 579 141 watts
Cadence: 9 93 71 rpm
Speed: 0 26.8 19.0 mph
Pace 2:14 0:00 3:10 min/mi
Crank Torque: 0 1605 175 lb-in
Supplemented Bottles:
For each ride I use these supplements in my bottles rather than a premix like Gatorade or similar drinks. I used Hammer Heed and Perpetuem for a while, but switched over to products like this several year ago. This is not an endorsement or a suggestion that others should use these products. This is just what I am currently using in my bottles. The adjustment that I make is with the Cytomax (maltodextrin) carbohydrates. Training sessions or rides that are less than two hours in duration I usually do not use maltodextrin in the drink and may use a gel packet instead.
The BCAA's, Amino Acids with additional Glutamine are what I call recovery insurance. Are they necessary and do they add anything to performance during a ride? Probably not, but I have noticed with the amount of training that I do that recovery does indeed seem to be a bit better with them than without. Plus I use a post ride whey protein drink before the drive home. A lot of this stems from my long background as a competitive bodybuilder and you know us bodybuilders have a deep attraction to protein intake. It's what we do :-)
The Trace Mineral drops are my go to electrolyte supplement. It is just a whole lot more convenient to put a few drops in the bottles before leaving the house than wonder when I am going to pop some capsules during a brisk pace. Once the ride starts I don't have to be concerned with it since it is already in the bottles. I'll have to admit that cramps for me usually stem from riding at level higher than I am capable rather than some electrolyte imbalance.
Maltodextrin has served me well as a carbohydrate source. I prefer it over other sources and I have rarely had an upset tummy with this source. I never use the full serving size as suggested on the container. I typically use one or two scoops based on the distance for the ride. As mentioned earlier I do not use maltodextrin on short rides for weight control. Other sources of carbohydrates during a long ride are gels from Hammer Nutrition or Gu and a Clif Bar.
There are reasons I have selected each of these that I am not going to go into detail as why I like each of these supplements. This post is just to point out what I am currently using.
One tip that I use a single water flavor packet like Hawaiian Punch or similar to cover the taste of the amino acids and BCAA.
CytoMax - CytoCarb
BSN (Bio-Engineered Supplements & Nutrition) - Amino X
BodyTech - Glutamine
Trace Minerals - ConcenTrace Trace Mineral Drops
Post Ride:
Route and Ride Data Links:
Strava - Ride Data
Overall Ride Metrics:
Distance (miles): 48
Avg. Moving Speed (mph): 17.5
Moving Time: 2:45:50
Total Time: 2:45:50
Ride Total TSS and IF: 170.3 / 0.786
Group or Solo:
With Keith B.
Goal:
Endurance Type Ride
Ride Description:
We were not sure about the weather forecasts, nevertheless, I saw an email from Keith saying he was on his way up to the brewery and I was already packed to go somewhere so I gladly headed north.
Just as we started to get ready it started to rain lightly, but we rolled out and no sooner than we were on Busch Drive it stopped raining and it never rained again during the 48 mile route. It turned out to be a great day of cycling with Keith and he sure pushed the pace today. At times it felt like it was all I could do to hold his wheel and I believed he led the charge for about 75% of the route. It felt like I had a few brief moments taking a turn.
At the end I am very grateful that we did not let the forecast intimidate us. I doubt I could have done this type of effort inside today. Turned out to be a pretty good day on the bike.
Weather:
Temperature Start (F): 78
Temperature Finish (F): 78
Wind: calm
Sky: Heavy clouds with threat of rain, slight rain at the start, high humidity
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
8 oz from Bottle #2 water
GU gel @ mile 20
Post Ride | 30 gram protein drink
Home |
Bike:
LOOK 585, Garmin 800, Powertap G3, HED Belgium/Mich Pro 4s @ 95 psi
Overall Power Data (from WKO+):
Entire workout (140 watts):
Duration: 2:45:50
Work: 1391 kJ
TSS: 170.3 (intensity factor 0.786)
Norm Power: 169
VI: 1.21
Distance: 48.322 mi
Elevation Gain: 1821 ft
Min Max Avg
Power: 0 603 140 watts
Cadence: 1 254 70 rpm
Speed: 0 34.5 17.5 mph
Pace 1:44 0:00 3:26 min/mi
Crank Torque: 0 1586 167 lb-in
Route and Ride Data Links:
Strava - Ride Data
Overall Ride Metrics:
Distance (miles): 40
Avg. Moving Speed (mph): 17.8
Moving Time: 2:18:03
Total Time: 2:20:10
Ride Total TSS and IF: 106.7 / 0.682
Group or Solo:
Solo
Goal:
Endurance Type Ride
Ride Description:
Heat and fatigue = Cruising Speed
Beats sitting on the couch!
Weather:
Temperature Start (F): 90
Temperature Finish (F): 93
Wind: variable to 7 mph W
Sky: Partly sunny
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine
Gu gel @ mile 20
Post Ride | 30 gram protein drink
Bike:
LOOK 585, Garmin 800, Powertap G3, HED Belgium/Mich Pro 4s @ 95 psi
Overall Power Data (from WKO+):
Entire workout (135 watts):
Duration: 2:18:03 (2:20:10)
Work: 1119 kJ
TSS: 106.7 (intensity factor 0.682)
Norm Power: 147
VI: 1.09
Distance: 40.796 mi
Min Max Avg
Power: 0 470 135 watts
Cadence: 2 184 69 rpm
Speed: 0 24.9 17.8 mph
Pace 2:24 0:00 3:23 min/mi
Crank Torque: 0 1774 170 lb-in
Route and Ride Data Links:
Strava - Ride Data
Overall Ride Metrics:
Distance (miles): 68
Avg. Moving Speed (mph): 17.3
Moving Time: 3:56:46
Total Time: 4:06:07
Ride Total TSS and IF: 215.7 / 0.74
Group or Solo:
With Mike Q. and Keith B.
Goal:
Endurance Type Ride
Ride Description:
Great to get out and ride with Mike and Keith on a casual paced ride on the common BBC Metric route. Not much to really share other than a very brief light rain and some gusts of wind on the return. Just a good day to be out and share some miles with friends. Thank the Lord being safe today.
However, we did see the after effects of a crash. Based on the equipment surrounded by the police it looked like two Tri bikes and appeared that one of the high frames was broken in half, but it was hard to tell. We did not see the athletes and it did not appear that any cars were involved. I just hope they are okay.
Weather:
Temperature Start (F): 76
Temperature Finish (F): 86
Wind: 7 mph SW
Sky: Heavy clouds at time, brief rain, very humid
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Gu gel @ mile 20
Gu gel @ mile 54
Post Ride | 30 gram protein drink
Bike:
LOOK 585, Garmin 800, Powertap G3, HED Belgium/Mich Pro 4s @ 98 psi
Overall Power Data (from WKO+):
Entire workout (126 watts):
Duration: 3:56:46 (4:06:07)
Work: 1785 kJ
TSS: 215.7 (intensity factor 0.74)
Norm Power: 159
VI: 1.27
Distance: 68.034 mi
Elevation Gain: 2323 ft
Elevation Loss: 2327 ft
Min Max Avg
Power: 0 579 126 watts
Cadence: 1 254 65 rpm
Speed: 0 36.3 17.3 mph
Pace 1:39 0:00 3:28 min/mi
Altitude: 678 940 792 ft
Crank Torque: 0 1721 164 lb-in
Temperature: 71.6 82.4 76.2 Fahrenheit
Route and Ride Data Links:
Strava - Ride Data
Overall Ride Metrics:
Distance (miles): 80
Avg. Moving Speed (mph): 16.8
Moving Time: 4:44:28
Total Time: 5:04:09
Ride Total TSS and IF: 218.5 / 0.679
Group or Solo:
With Mike
Goal:
Endurance Type Ride
Ride Description:
Glad to have Mike along with me on today's ride. We tried to get going fairly early to beat some of the heat, but we ended up in it for the last couple of hours. If that wasn't bad enough my stomach was also upset on the last 40 miles. With that going on I just did not have it in me to push the pace. At least we arrived back to the lot safely.
Weather:
Temperature Start (F): 71
Temperature Finish (F): 91
Wind: 7 mph W
Sky: Sunny
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
15 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Gu gel @ mile 20
1/2 Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Bike:
LOOK 585, Garmin 800, Powertap G3, HED Belgium/Mich Pro 4s @ 95 psi
Overall Power Data (from WKO+):
Entire workout (119 watts):
Duration: 4:44:28 (5:04:09)
Work: 2027 kJ
TSS: 218.5 (intensity factor 0.679)
Norm Power: 146
VI: 1.23
Distance: 79.094 mi
Min Max Avg
Power: 0 531 119 watts
Cadence: 2 254 66 rpm
Speed: 0 32.6 16.7 mph
Pace 1:50 0:00 3:35 min/mi
Altitude: 631 903 737 ft
Crank Torque: 0 1590 153 lb-in
Route and Ride Data Links:
Strava - Ride Data
Overall Ride Metrics:
Distance (miles): 40
Avg. Moving Speed (mph): 18
Moving Time: 2:14:05
Total Time: 2:16:59
Ride Total TSS and IF: 90.8 / 0.639
Group or Solo:
Solo
Goal:
Endurance Type Ride
Ride Description:
Easy spin amongst a lot of people enjoying the path. I got to open up the engine here and there, but mostly kept it low key to give my legs a break.
Weather:
Temperature Start (F): 88
Temperature Finish (F): 88
Wind: 7 mph SE
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 | Chicken green leaf salad
Bike:
Felt B10, Garmin 800, Quarq, Flo 60's/Conti GP4000 @ 98 psi
Overall Power Data (from WKO+):
Entire workout (125 watts):
Duration: 2:14:05 (2:16:59)
Work: 1006 kJ
TSS: 90.8 (intensity factor 0.639)
Norm Power: 137
VI: 1.1
Distance: 40.204 mi
Min Max Avg
Power: 0 448 125 watts
Cadence: 7 93 70 rpm
Speed: 0 25.5 18.0 mph
Pace 2:21 0:00 3:20 min/mi
Altitude: 883 1108 1006 ft
Crank Torque: 0 1807 156 lb-in
Route and Ride Data Links:
Strava - Ride Data
Overall Ride Metrics:
Distance (miles): 80
Avg. Moving Speed (mph): 18.5
Moving Time: 4:20:30
Total Time: 4:24:44
Ride Total TSS and IF: 243.3 / 0.749
Group or Solo:
Solo
Goal:
Endurance Type Ride
Ride Description:
It felt great to get out for another longish solo ride on my usual out and back route.
Weather:
Temperature Start (F): 67
Temperature Finish (F): 87
Wind: 2 mph N (Calm)
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
Gu gel @ mile 20
1/2 Cliff Bar @ mile 40
Post Ride | 30 gram protein drink
Bike:
Felt B10, Garmin 800, Quarq, Flo 60's/Conti GP4000 @ 98 psi
Overall Power Data (from WKO+):
Entire workout (143 watts):
Duration: 4:20:30 (4:24:44)
Work: 2242 kJ
TSS: 243.3 (intensity factor 0.749)
Norm Power: 161
VI: 1.12
Distance: 80.071 mi
Min Max Avg
Power: 0 508 143 watts
Cadence: 9 115 73 rpm
Speed: 0 32.9 18.5 mph
Pace 1:50 0:00 3:14 min/mi
Altitude: 660 913 761 ft
Crank Torque: 0 1615 169 lb-in
