Saturday Winter Paced Group Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:14:29
Time Moving: 3:13:38
Distance (mile): 50.8
VI: 1.37
IF: 0.77
TSS: 192
Work (kj): 1,191
Average Power: 102
Max Power: 478
Normal Power: 139
Cadence Avg (rpm): 66
Speed Avg (mph): 15.7

Goal:

Ride with friends

Ride Description:

I was grateful to get an email from Neal stating an easy paced fairly flat ride using my out and back route. We changed it a bit here and there just to suit the goals of the day, which were a casual group ride. My fitness is so bad that there were moments I felt stressed when I shouldn't have. 

We rolled out of the brewery a little after 8 AM under a heavy fog with the red blinky lights hopefully giving enough warning behind us. Around 9:30 the fog was clearing and we were not too far from our turning point. Me, Gary and Mike turned to get 50 miles and Neal and Glenn went ahead to get 60 plus miles in for the day. Surprisingly my legs felt okay, but carrying the extra weight and the loss of fitness my heart was somewhat stressed for such a low intensity effort. Oh well, it was a great ride with friends and nice to get in one more ride with these guys before the calendar change to a new year. 

Weather:

Temperature Start (F): 48
Temperature Finish (F): 54
Wind: Breezy
Sky: Start with heavy fog and finished with heavy clouds. Moments of sun.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino Mix, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:54:30
Time Moving: 1:54:16
Distance (mile): 31.0
VI: 1.17
IF: 0.78
TSS: 118
Work (kj): 836
Average Power: 122
Max Power: 606
Normal Power: 143
Cadence (rpm): 68
Speed Avg (mph): 16.3

Goal:

Just ride

Ride Description:

BBC 31 Loop at a casual pace on a warm December day in a summer kit. Loved it!

Weather:

Temperature Start (F): 72
Temperature Finish (F): 72
Wind: Breezy to stiff wind at times
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:49:26
Time Moving: 1:46:30
Distance (mile): 31.3
VI: 1.11
IF: 0.76
TSS: 106
Work (kj): 817
Average Power: 124
Max Power: 447
Normal Power: 139
Cadence (rpm): 73
Speed Avg (mph): 17.3

Goal:

Just Ride

Ride Description:

Out and Back Spin on a wet and sloppy pavement. I was being a bit cautious with a lot of leaves down on the wet pavement. It seemed like it would have been like riding on boiled cabbage, but never once did the bike slip or slide. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 55
Wind: Calm
Sky: Heavy overcast

Nutrition Intake During and Immediately After:

Bottle #1 12oz. Water, Aminos
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sosebee Solo 50

Route and Ride Data Links:

Garmin Connect - Today's Route

Sad that I had to switch to posting the Garmin account because Strava is out of control with allowing fake members.

Ride Metrics:

Time Total: 3:02:43
Time Moving: 3:01:56
Distance (mile): 50.2
VI: 1.18
IF: 0.75
TSS: 171
Work (kj): 1,257
Average Power: 115
Max Power: 408
Normal Power: 136
Cadence (rpm): 70
Speed Avg (mph): 16.5

Goal:

Just Ride

Ride Description:

Great to see Mike, Gary and others before I rolled out to do a short casual ride with a chilly start and warm finish. 

Weather:

Temperature Start (F): 35
Temperature Finish (F): 59
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 12oz. Water, Amino, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Short Chilly Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:30:03
Time Moving: 2:27:21
Distance (mile): 41.0
VI: 1.11
IF: 0.71
TSS: 125
Work (kj): 1,039
Average Power: 115
Max Power: 413
Normal Power: 128
Cadence (rpm): 67
Speed Avg (mph): 16.5

Goal:

Just Ride

Ride Description:

Upon waking this morning and exhausted from working long hours this week I heard the forecast and thought I would drag my butt out of the bed, eat a bowl of oatmeal and then head to the trainer. As I prepared breakfast and watched the trees bend a bit from the wind I asked myself which one is worse. The trainer or the cold wind? Next thing I know I am dragging out the cold weather gear from the closet and changing out my bag.

I headed into Atlanta to just put in some simple miles at the Comet. Stepping out the car I was happy to have the Castelli Gabba 2 jacket with the Giordana bib tights, long sleeve base layer, toe covers, Louis Garneau long finger gloves and neck gaiter. At mile 3 I started sweating and thought maybe I overdressed, but just like all times before wearing the Gabba jacket my core temperature did not rise anymore and the heat was regulated just fine. For the remaining 37 miles I felt comfortable in the chilly wind. 

On another note my fitness is at its lowest since all the way back to the first couple of years or at least I feel like it is. This year I have missed so much weekday and weekend cycling training compared to the past several years. Oh well as they say I got to put bread on the table and pay the light bills. Once this project goes out hopefully I can get back to a normal work and training week. Strength training continues as usual because I can do this quickly early in the morning as a stop on the way to work. 

I should post about the Cobb 55 JOF saddle at some point. I have highlighted the Felt IA16 a number of times, but I have yet to really say anything about the saddle. That bike rocks and a lot of it has to do with that particular saddle. The saddle is one of the best that I have owned. Maybe I will get some energy and time to highlight this saddle a bit more. Of course saddles are like shoes and it really becomes a personal perspective. 

Weather:

Temperature Start (F): 40
Temperature Finish (F): 45
Wind: 10mph NWN
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino, Maltodextrin,
GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Stop Your Belly Aching

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:32:23
Time Moving: 1:30:52
Distance (mile): 26
VI: 1.10
IF: 0.70
TSS: 75
Work (kj): 640
Average Power: 116
Max Power: 453
Normal Power: 127
Cadence (rpm): 69
Speed Avg (mph): 17.2

Goal:

Build Endurance

Ride Description:

Out and Back Spin on the Comet. My morning started with an upset stomach that had me staying near the facility and repetitive visits. We went to church and then I headed south to the start point with a stomach still gurgling a bit. I missed riding yesterday and all week due to deadlines that are coming up. I did not want to miss today so against better judgement, I suppose, I gave it a try. 

Not feeling well at the 10 mile mark I decided maybe I should not chance catastrophic results to the expensive bib shorts and probably some horrible looks from passersby so I turned short of my usual distance and headed back.

As they say, there will be other days that will be better. 

Weather:

Temperature Start (F): 63
Temperature Finish (F): 63
Wind: 12mph SE
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:20:12
Time Moving: 2:18:46
Distance (mile): 40.9
VI: 1.10
IF: 0.75
TSS: 133
Work (kj): 1,045
Average Power: 124
Max Power: 377
Normal Power: 137
Cadence (rpm): 68
Speed Avg (mph): 17.5

Goal:

Build Endurance

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 70
Temperature Finish (F): 70
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Clif Shot gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:17:12
Time Moving: 2:15:54
Distance (mile): 40.8
VI: 1.08
IF: 0.78
TSS: 138
Work (kj): 1,073
Average Power: 130
Max Power: 506
Normal Power: 141
Cadence (rpm): 68
Speed Avg (mph): 18

Goal:

Build Endurance

Ride Description:

Casual out and back spin on what felt like a chilly day. The reason I say that is just a couple weeks ago we were in the 90 degree plus range for several months and then a sudden change in temperature right after remnants of hurricane Michael passed over. I need a little more time to get used to this drop in temperature. 

On the way back a very fit cyclist was coming up on me and then went around. I caught up to him and I wasn't really sure what he was saying. He said he was too light for the speed on the flat and I jokingly said I was too heavy. He said you need to pull more and that will lean you up. Or at least I thought that is what he said. After the traffic crossing I jumped on a higher speed as I thought he wanted me to pull. I did not look back and just kept on the gas until near the end. I did not see him again until after I was finished and coming out of the bathroom I saw him go by. I guess I misunderstood what he said. He sure looked like he was fit enough to keep up with me. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 64
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix, Maltodextrin
GU gel at mile 20

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Summer kit, long sleeve light base layer, Pearl Izumi leg warmers, Halo skull cap, Kask helmet, Giro shoes, Dual Wear rimless sunglasses, Oregon Research sun half-finger gloves 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:17:04
Time Moving: 2:15:34
Distance (mile): 40.7
VI: 1.09
IF: 0.74
TSS: 127
Work (kj): 1,029
Average Power: 125
Max Power: 508
Normal Power: 137
Cadence (rpm): 71
Speed Avg (mph): 17.9

Goal:

Build Endurance

Ride Description:

Out and Back Spin on a beautiful day with a couple of spirited moments.

Weather:

Temperature Start (F): 76
Temperature Finish (F): 76
Wind: Breezy
Sky: Clear

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Group Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:29:36
Time Moving: 3:24:27
Distance (mile): 60
VI: 1.32
IF: 0.86
TSS: 262
Work (kj): 1,518
Average Power: 121
Max Power: 586
Normal Power: 159
Cadence (rpm): 66
Speed Avg (mph): 17.6

Goal:

Casual group ride with Gary, Kit, Mike and Glenn

Ride Description:

Going my way? 
I was planning my usual when I received an email from Mike saying they were going to do a portion of my usual route so I jumped on the opportunity to ride with the guys. 

We rolled out with a bit of a fall temperature and kind of a drastic change in the last couple days as it has been remaining in the low to mid 90's (F). I was content in a summer kit with a sleeveless base layer, summer gloves and arm coolers and it wasn't long before it actually felt good. The wind was coming down from the north so it was a direct headwind on the way up and the few turns I had on the front were challenging. I am sure it was the case for the other guys even though they made it look easy. I believe I used up more of my reserves pushing against the wind and I was feeling the fatigue set in on the way back even with the draft in the pace line and with the tailwind. 

Nice riding with the guys.

Weather:

Temperature Start (F): 50
Temperature Finish (F): 65
Wind: 6 mph NNW
Sky: Mostly clear and sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 25
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:14:21
Time Moving: 4:13:22
Distance (mile): 70.4
VI: 1.17
IF: 0.72
TSS: 224
Work (kj): 1,730
Average Power: 113
Max Power: 540
Normal Power: 133
Cadence (rpm): 70
Speed Avg (mph): 16.6

Goal:

Build Endurance

Ride Description:

There will hopefully be a day when I am back to the condition of spring 2017 before the injury. I went months just spinning light in rehab mode and from the start of 2018 I have been in one long project deadline that is due at the end of 2018. This week was the first time I have been on the trainer for my usual training schedule and yet with the lost fitness it feels like starting all over again. 

Today's ride was just to get out and extend the miles a bit more. There are several basic indicators of how low my fitness and it is not just the modeled FTP in WKO4. If I can get into a weekly routine again I hope to turn this around for next year. Last spring I was doing 80 to 100 mile routes every Saturday with 18+mph average along with weekday indoor intervals at threshold and another 40 mile TT type pace on Sunday and I also lift progressively as well. On each of these and even the long days I would come home and do hard labor building a paver patio. I did this slow 70 mile ride today and all I feel like doing is sleeping. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): 88
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino Mix, Maltodextrin
Bottle #2 10oz. Water, Amino Mix, Maltodextrin
Bottle #3 10oz. Water
GU gel at mile 35
GU gel at mile 55

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

BBC 31

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:56:50
Time Moving: 1:56:49
Distance (mile): 31
VI: 1.15
IF: 0.75
TSS: 109
Work (kj): 839
Average Power: 120
Max Power: 535
Normal Power: 137
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Just Ride

Ride Description:

Because of paving on I-75 south I headed north for another Sunday ride at the Bud Plant and once again it was a very peaceful day. With just a few cars that passed me with ample room and only seeing a couple other cyclist these back roads were pretty much a lot of time alone. It is nice to go out and not be under pressure to ride at some training pace or a pace driven by a group. Even the dark clouds kept it cooler until the sun finally broke through later into the course. 

Weather:

Temperature Start (F): 85
Temperature Finish (F): 85
Wind: 6mph ESE
Sky: Dark skies with heavy clouds at the start and mostly sun at the end.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Brewery 65 Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 65
Speed (mph): 16.8
Cadence (rpm): 67
Time Moving: 3:52:37
Time Total: 3:53:00
Work (kj): 1,594
Normal Power: 134
Average Power: 114
Max Power: 425
VI: 1.17
TSS: 207
IF: 0.73

Goal:

Build Endurance

Ride Description:

I've got a long road back if I can get in the groove to make a comeback. It all starts with the first steps of consistency and a reasonable ramp rate.

Weather:

Temperature Start (F): 70
Temperature Finish (F): 80
Wind: Calm
Sky: Heavy fog at start and sunny at the end

Nutrition Intake During and Immediately After:

Bottle #1 20oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 0oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 6oz. Water
GU gel at mile 24
GU gel at mile 42

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Just An Update

I have not made a new post lately because we have had a lot going on. Some of it was taking a bit of a vacation to Gulf Shores, Alabama where I did get to slip in a few days of cycling before I was hit by food poisoning or a stomach virus that put me out of action last Wednesday. The rental at Phoenix II was nice and we made most of our meals in the room. We ate out twice and I am not sure if the stomach issue came from the seafood at one of the restaurants since it happened just a few hours after we ate there. I will refrain from mentioning the place because I am not sure and the meal and service was excellent. Although it was super hot on this visit we really enjoyed our time and wished we had another week to relax.

When we returned home I was able to slip in a short 46 mile ride on the Felt IA 16 on Saturday and then got to slip in another tranquil ride on the LOOK road bike today to wrap up my vacation time. All rides were logged on Strava so I am not going to try catching up with individual blog posts and ride data. 

A few pictures from our Gulf Shore visit.
Cycling Related

Beach Related

Brewery - The Usual

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 75
Speed Avg. (GPS) (mph): 17
Cadence (rpm): 68
Time Moving: 4:24:40
Time Total: 4:24:57
Work (kj): 1,860
Normal Power: 143
Average Power: 117
Max Power: 529
VI: 1.22
TSS: 268
IF: 0.78

Goal:

Just Ride

Ride Description:

It was great to see the guys ready to roll out this morning. Gary, Neal, Glenn and Kit were in that group and I went on my usual out and back route hoping to just cruise for four plus hours. At my turn point I saw a group of seven on the BRAM ride going the other way. I caught up with them and jumped as we crossed the rolling hill of Cagle Road. They were nice enough to let me hang on their group until their turn point and then it was back to cruising solo to the end.

I forgot to check the ANT+ speed sensor before the ride and after the ride finally remembered to take a look. The battery cover and battery were gone so I need to find another option. I pulled an old Garmin speed and cadence sensor out of my parts bin. Maybe I can dust it off, install a new battery and then see if it will work.

Weather:

Temperature Start (F): 73
Temperature Finish (F): 88 (felt a lot hotter)
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 8oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 12oz. Water
GU gel at mile 24
GU gel at mile 50

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise - mostly

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.2
Speed (mph): 17.5
Cadence (rpm): 72
Time Moving: 2:15:34
Time Total: 2:18:05
Work (kj): 971
Normal Power: 131
Average Power: 117
Max Power: 474
VI: 1.12
TSS: 118
IF: 0.71

L/R Entire Workout 50/50 (not a metric that I watch and usually close to 50/50)

Goal:

Enjoy the day cycling.

Ride Description:

So I've been a bit bummed about the loss of fitness and today was sort of uplifting to my spirit. On the way out I was content just cruising and wasn't really sure of my pace since my speed sensor was not active and it must have been using the GPS. Under the heavy tree canopy the speed would go from the 20's down to about 8 mph so it wasn't something I could use today. 

At about the 18 mile mark I felt a thud on my helmet and then something tap my Halo skull cap and then BAM!! Something lit up my cranium with a sting and man did it sting. I went on out to my turn point and then headed back.

Up ahead I see a yellow jersey and wondered if I could span the gap. As I got closer I saw it was someone in a Georgia Tech jersey and thought maybe it is a guy I know. A little closer and I noticed it was two on a tandem and there's the long blonde hair on the lead rider and I knew it was Diane "Gap Chick and her husband. 

I came around them at a fairly fast pace and I guessed that Diane was not going to let that go without a response. Sure enough a minute or so later she came around me in the upper 20's and held that pace until their turn off point in Hiram. What a fun time that turned out and made my day to do a few fun fast miles with Diane and husband. I got to talk a few minutes with them before I went on to finish the remaining 15 miles with a smile.

Great day on the bike!

Just a word on the 2018 Felt IA16. I've never really been about buying speed as much as I have been about training for speed, but this bike is fast. Even in the worst shape I have been in for a few years and I am still able to get to and hold speeds better than when I was in shape on my older bike. I can't wait until a day when I can get in some consistent training and see what I can do on this bike. Love the bike and the setup even with it having a lower end mechanical group.

Weather:

Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed (mph): Very Slow
Cadence (rpm): 67
Time Moving: 4:55:06
Time Total: 4:56:29
Work (kj): 1,955
Normal Power: 133
Average Power: 110
Max Power: 564
VI: 1.21
TSS: 259
IF: 0.72

Goal:

Survive

Ride Description:

Last year before the crash I was consistently on the bike during the week on the trainer and most weekends in the spring doing either 80 to 100 mile routes. All that combined in week to week training and I had banked a good bit of endurance. Now with work consistently interrupting everything and especially cycling training I feel like my fitness is the lowest it has been for many years. Not much I can do about and the job has to come first at this time.

As frustrating as it can be to lose that much fitness on the bike I still love being on the bike and today's solo ride was pleasurable. 

Weather:

Temperature Start (F): 73
Temperature Finish (F): 84
Wind: Calm to a slight breeze
Sky: Heavy clouds and then partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 8oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 15oz. Water
GU gel at mile 24
GU gel at mile 60

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

BBC 31

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 13.1
Speed Avg (mph): 16.8
Cadence (rpm): 65
Time Moving: 1:55:21
Time Total: 1:55:25
Work (kj): 799
Normal Power: 141
Average Power: 115
Max Power: 540
VI: 1.22
TSS: 119
IF: 0.79

Goal:

JRA

Ride Description:

Just get out and ride and hope to keep some semblance of fitness on the bike. 

I worked yesterday on what would have been my longish ride and missed several days of indoor intervals. This project is a 2018 project that started in 2017 and will go probably until early 2019. I knew early on that this year was going to be a down year on the bike and would be a big fitness loss. Happy to be putting some money in the bank though.

Weather:

Temperature Start (F): 84
Temperature Finish (F): 84
Wind: Breezy
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 20oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed Avg (mph): 17.8
Cadence (rpm): 70
Time Moving: 2:19:27
Time Total: 2:21:22
Work (kj): 940
Normal Power: 123
Average Power: 111
Max Power: 461
VI: 1.11
TSS: 112
IF: 0.69

Goal:

Build Endurance

Ride Description:

Out and Back Spin at a casual pace.

Weather:

Temperature Start (F): 91
Temperature Finish (F): 91
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 72
Speed Avg. (mph): 16.8
Cadence (rpm): 70
Time Moving: 4:18:19
Time Total: 4:18:56
Work (kj): 1,646
Normal Power: 138
Average Power: 106
Max Power: 495
VI: 1.30
TSS: 257
IF: 0.77

Goal:

Build Endurance

Ride Description:

Back out on the usual route and not moving along very fast. I saw Mike near my turn point and from there I mostly followed Mike on the way back. I had a few turns at the front, but he is in much better shape so I just tried to hang at his pace. 

Weather:

Temperature Start (F): 91
Temperature Finish (F): 91
Wind: Calm
Sky: Partly Cloudy

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 12oz. Water
GU gel at mile 24
Clif Bar at mile 32
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

BBC 31

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 31
Speed (mph): 15.8
Cadence (rpm): 65
Time Moving: 1:59:33
Time Total: 2:00:04
Work (kj): 787
Normal Power: 134
Average Power: 109
Max Power: 556
VI: 1.22
TSS: 112
IF: 0.75

Goal:

Build Endurance

Ride Description:

Very hot slow spin around the BBC 31 loop. 
The only cyclists that I saw today was Mark at the beginning and Joe at the end in the Budweiser parking lot. There was not one car at Sosebee Bike Park. 

I knew that I wasn't setting a record pace today, but I thought I was doing better than the data says. Guess not. Still it counts as another ride in the books. 

Weather:

Temperature Start (F): 88 (feels like 93)
Temperature Finish (F): 88 (feels like 93)
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 20oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 20oz. Water

Post Ride: 30 gram protein drink

Gear:

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