Recovery Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 32
Speed (mph): 16
Cadence (rpm): 64
Time Moving: 2:00:15
Time Total: 2:00:15
Work (kj): 780
Normal Power: 125
Average Power: 108
Max Power: 600
VI: 1.16
TSS: 88
IF: 0.6

Goal:

Recovery

Ride Description:

Out and Back Recovery Spin because that is about all my legs could do.

Weather:

Temperature Start (F):
Temperature Finish (F):
Wind: Mild
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Xtend Amino, Maltodextrin

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Brewery Solo 80

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed (mph): 18.5
Cadence (rpm): 70
Time Moving: 4:21:56
Time Total: 4:34:44
Work (kj): 2087
Normal Power: 153
Average Power: 133
Max Power: 467
VI: 1.15
TSS: 284.8
IF: 0.81

Goal:

Build Endurance

Ride Description:

Out and Back Spin after returning from vacation and time off from cycling during the week. Everything felt great today and the rest was good. 

Weather:

Temperature Start (F): 68
Temperature Finish (F): 83
Wind: Minimal
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Xtend Amino, Maltodextrin
Bottle #2 10oz. Water, Xtend Amino, Maltodextrin
Bottle #3 10oz. Water
GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Brewery Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 81
Speed (mph): 17.4
Cadence (rpm): 70
Time Moving: 4:40:25
Time Total: 4:50:39
Work (kj): 2058
Normal Power: 143
Average Power: 122
Max Power: 426
VI: 1.17
TSS: 268.2
IF: 0.76

Goal:

Enjoy cycling

Ride Description:

Out and Back Casual Spin. Nothing really to highlight otherwise. 

Weather:

Temperature Start (F): 73
Temperature Finish (F):
Wind: SSE 5 mph
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Xtend Amino, Maltodextrin
Bottle #2 10oz. Water, Xtend Amino, Maltodextrin
Bottle #3 24oz. Water
GU gel at mile 24
GU gel at mile 56

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Brewery Solo 100

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 104
Speed (mph): 18
Cadence (rpm): 70
Time Moving: 5:45:53
Time Total: 6:03:50
Work (kj): 2450
Normal Power: 145
Average Power: 122
Max Power: 555
VI: 1.18
TSS: 338
IF: 0.771
Elevation Gain: 3086 ft

Goal:

Just ride

Ride Description:

Friday evening and looking at each weather app hoping one of them would lean more positive, but they were all showing 50% rain through Saturday morning. Saturday morning I saw a potential window of opportunity. Not knowing exactly how much window I went ahead and loaded my gear as if I was ready for a longish ride just in case.

At mile 20 and heading north the skies looked black so I thought maybe it was best to take a peek at the radar and see what was going on. There was one large rain cell cloud that was moving off so I decided to move ahead. Not long after I was in a light rain so I decided to double back to buy some time to let this cloud move on. I went back a few miles and then went ahead again going north. This time the timing was better and the skies cleared some until my turning point. 

Heading back south there was a slight tailwind giving me a nice push on the return. My legs and all felt fairly good for this easy spin today.

Weather:

Temperature Start (F): 66
Temperature Finish (F): 76
Wind: Calm at the start with headwinds starting later then tailwinds on the return.
Sky: Dark clouds, rain and clearing to partly cloudy later

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 12oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 8oz. Water
GU gel at mile 32
Clif Bar at mile 54
GU gel at mile 72
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.6
Speed (mph): 19
Cadence (rpm): 68
Time Moving: 2:08:02
Time Total: 2:12:06
Work (kj): 1074
Normal Power: 152
Average Power: 140
Max Power: 459
VI: 1.08
TSS: 137.6
IF: 0.8

Goal:

Have fun

Ride Description:

Out and Back Spin on a busy path. Note to self to go to the brewery until it turns cold again.

Weather:

Temperature Start (F): 65
Temperature Finish (F): 70
Wind: 13 WNW
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, BSN Amino X, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Brewery Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 65
Speed (mph): 18
Cadence (rpm): 68
Time Moving: 3:39:46
Time Total: 3:48:33
Work (kj): 1702
Normal Power: 154
Average Power: 129
Max Power: 583
VI: 1.19
TSS: 242.5
IF: 0.82

Goal:

Ride for fun

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 45

Temperature Finish (F): 65

Wind: 8 WSW

Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 15oz. Water, Xtend Amino Acids, Maltodextrin

Post Ride: 30 gram protein drink

Gear:

 Felt  B10