Comet Easy Spin

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 32
Avg. Moving Speed (mph): 16.8
Moving Time: 1:59:50
Total Time: 2:03:27
Ride Total TSS and IF: 82.6 / 0.6

Group or Solo:

Solo

Goal:

Easy Ride

Ride Description:

Easy spin because that is about all my legs could do today.

Weather:

Temperature Start (F): 71
Temperature Finish (F): 71
Wind: Calm
Sky: Cloudy

Nutrition Intake During and After:

15 oz from Bottle #1 water, BCAA, Glutamine
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 (116 watts):

Duration:   1:59:50 (2:03:27)

Work:       832 kJ

TSS:       82.6 (intensity factor 0.644)

Norm Power: 134

VI:         1.12

Distance:   32.501 mi

Min Max Avg

Power:       0 422 119 watts

Cadence:     9 93 70 rpm

Speed:       0 27.2 16.8 mph

Pace         2:13 0:00 3:34 min/mi

Altitude:     774 1057 891 ft

Crank Torque: 0 1716 147 lb-in

 

Brewery to Cagle

Draft? I spent most of my morning trying to hang near his wheel.

Scott is two weeks out from Ironman Florida
Best wishes on the upcoming race!!

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 80
Avg. Moving Speed (mph): 18.2
Moving Time: 4:27:48
Total Time: 4:29:06
Ride Total TSS and IF:  290 / 0.8

Group or Solo:

With Scott

Goal:

Endurance Type Ride

Ride Description:

Before rolling out on my typical Saturday 80 mile route, Scott rolls up and asks if he can join me. At that time he was a stranger, but I was glad to have some company along the way. However, Scott is two weeks out from Ironman Florida and I feared I would hold him back from meeting his goals today. 

Just as I figured my fitness was not up to par to keep up with Scott and I know he had to ease up a bit for me to hang on or near his wheel. Especially from about mile 65 to the end. 

Even though I was not at Scott's fitness level I was pretty happy to feel as if I coming back out of the slump that I've been in the past few months. My legs and endurance seem to be coming back a little more. 

Anyway it was great to have Scott's company and he went on to do another 30+ miles after the 80 mile route. Best wishes to his IM Florida race coming up in a couple more weeks.

Weather:

Temperature Start (F): 59
Temperature Finish (F): 74
Wind: 8 mph SE
Sky: Cloudy with random drops of rain for a few miles.

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine
24 oz from Bottle #2 (ejected from the rear cage and lost all fluid)
GU gel @ mile 25
Cliff Bar @ mile 45
Post Ride | 30 gram protein drink
Home | Subway roasted chicken sandwich and Coke Zero

Bike:

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

Overall Power Data (from WKO+):

  Entire workout (142 watts):

Duration:   4:27:48 (4:29:06)

Work:       2287 kJ

TSS:       290.1 (intensity factor 0.807)

Norm Power: 168

VI:         1.18

Distance:   80.696 mi

Min Max Avg

Power:       0 426 142 watts

Cadence:     5 108 73 rpm

Speed:       0 31.8 18.1 mph

Pace         1:53 0:00 3:19 min/mi

Crank Torque: 0 1701 168 lb-in

Comet Cruise

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 18.5
Moving Time: 2:10:02
Total Time: 2:13:30
Ride Total TSS and IF: 134.3 / 0.789

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Lots of people out today so I had to calm it down a number of times. Nice to be out for a Sunday cruise.

Weather:

Temperature Start (F): 61
Temperature Finish (F): 66
Wind: 2 mph WNW
Sky: 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:

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

Overall Power Data (from WKO+):

 Entire workout (151 watts):
Duration: 2:10:02 (2:13:30)
Work: 1179 kJ
TSS: 134.3 (intensity factor 0.789)
Norm Power: 164
VI: 1.08
Distance: 40.027 mi
Min Max Avg
Power: 0 487 151 watts
Cadence: 10 95 72 rpm
Speed: 0 26 18.5 mph
Pace 2:18 0:00 3:14 min/mi
Crank Torque: 0 1605 181 lb-in

Brewery to Cagle Windy Solo

View of Fort Mountain in the background

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 74
Avg. Moving Speed (mph): 17.2
Moving Time: 4:19:20
Total Time: 4:33:15
Ride Total TSS and IF: 249 / 0.76

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Welcome back to the chill and it seemed like a short summer to me. Here we go and now to make sure all the cold weather gear gets loaded into the bag. I started off with a Free-Flite summer kit, long sleeve light base layer, leg warmers and light vest. I only took off the vest and glove liners later in the ride and left the rest on for the remainder. 

The wind going up did not seem hard, but it was taking something out of me as it took much longer to get up to my turn point. Coming back was the payoff and it was nice to have that push from the tailwind.

I am just grateful to get out to spin for a few hours.

Weather:

Temperature Start (F): 41
Temperature Finish (F): 67
Wind: 10 mph NNW
Sky: Sunny Clear

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine
GU gel @ mile 26
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 (133 watts):

Duration:   4:19:20 (4:33:15)

Work:       2067 kJ

TSS:       249 (intensity factor 0.76)

Norm Power: 158

VI:         1.19

Distance:   73.625 mi

Min Max Avg

Power:       0 473 133 watts

Cadence:     10 239 70 rpm

Speed:       0 32.6 17.2 mph

Pace         1:51 0:00 3:29 min/mi

Altitude:     663 934 770 ft

Crank Torque: 0 1521 163 lb-in

 

Comet Cruising

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 40
Avg. Moving Speed (mph): 18.9
Moving Time: 2:08:00
Total Time: 2:10:22
Ride Total TSS and IF: 135.9 / 0.799

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

Great weather!!! Nice to be out for a cruise.

Weather:

Temperature Start (F): 75
Temperature Finish (F): 75
Wind: 8 mph WNW
Sky: Sunny

Nutrition Intake During and After:

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

Bike:

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

Overall Power Data (from WKO+):

Entire workout (154 watts):
Duration: 2:08:19 (2:10:22)
Work: 1187 kJ
TSS: 135.9 (intensity factor 0.799)
Norm Power: 166
VI: 1.08
Distance: 40.269 mi
Min Max Avg
Power: 0 587 154 watts
Cadence: 8 95 72 rpm
Speed: 0 25.7 18.9 mph
Pace 2:20 0:00 3:11 min/mi
Crank Torque: 0 1557 183 lb-in

BBC 31 Misty Day

Damp roads, but not too bad

Lots of crap on the bars today, but I want to be seen.

The new cycling Sosebee rest stop on the BBC route

I do like this rechargeable front light from CygoLite

CygoLight Rear with Magnus Innovation for rear lights

Cycling cap to reduce rain in the eyes.

Route and Ride Data Links:

Strava - Ride Data

Overall Ride Metrics:

Distance (miles): 31
Avg. Moving Speed (mph): 16.5
Moving Time: 1:57:42
Total Time: 2:00:00
Ride Total TSS and IF: 117.8 / 0.777

Group or Solo:

Solo

Goal:

Endurance Type Ride

Ride Description:

I pretty much thought today was going to be the third Saturday in a row that I had to train inside. The weather report looked fairly bleak with a small window of opportunity that one might be able to slip in a half decent ride and at least get out of another indoor training session. I've had enough already with indoor training for this week and would have rather been soaked in the rain than mount that indoor trainer again. That said I went north under very dark skies with windshield wipers and lights on.

There was another cyclist at the typically busy parking brewery parking area. That was encouraging to watch him roll out solo just a minute before me. Not only was it misty, but the temperature had dropped a bit from our warmer weather. I started out with a summer kit and sun sleeves, which are a very light version of arm warmers, a cycling cap under the helmet, amber lens glasses and a hoard of lights. Four lights to be exact with the CygoLite front and rear being the most visible.

I can't boast any performance or enhanced training today, but at least I matched what I've been doing indoors for two hour Saturday sessions with about the same intensity level and TSS at the end. Good enough to count for something today and a least I got out on the road.

Weather:

Temperature Start (F): 64Temperature Finish (F): 64Wind: 5 mph NSky: Heavy overcast with light precipitation mist

Nutrition Intake During and After:

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink
Home | Pizza (splurge), skim milk

Bike:

LOOK 585,  Garmin 800, Powertap G3, HED Belgium/Mich Pro 4 @ 98 psi

Overall Power Data (from WKO+):

  Entire workout (138 watts):

Duration:   1:57:42 (2:01:29)

Work:       974 kJ

TSS:       117.8 (intensity factor 0.777)

Norm Power: 162

VI:         1.17

Distance:   31.328 mi

Min Max Avg

Power:       0 491 138 watts

Cadence:     1 143 67 rpm

Speed:       0 31.8 16.1 mph

Pace         1:53 0:00 3:43 min/mi

Crank Torque: 0 1596 176 lb-in