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Route and Ride Data Links:
Ride Metrics:
Distance (mile): 40
Speed Avg (mph): 18.5
Cadence (rpm): 71
Time Moving: 2:13:38
Time Total: 2:14:40
Work (kj): 947
Normal Power: 130
Average Power: 117
Max Power: 446
VI: 1.11
TSS: 112
IF: 0.70
Goal:
Build Endurance
Ride Description:
Out and Back Spin.
The first number of miles my legs felt cooked from yesterday's ride, but a few more miles and they began to calm down a little and worked to keep a half decent pace to finish.
Weather:
Temperature Start (F): 81
Temperature Finish (F): 81
Wind: Calm
Sky: Cloudy
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
Route and Ride Data Links:
Ride Metrics:
Distance (mile): 80
Speed Avg (mph): 18
Cadence (rpm): 73
Time Moving: 4:27:29
Time Total: 4:30:45
Work (kj): 2,053
Normal Power: 152
Average Power: 126
Max Power: 437
VI: 1.21
TSS: 312
IF: 0.83
Goal:
Build Endurance
Ride Description:
Mark came with me today on the usual route. He needed to get about 4 1/2 hours and I thought for sure we were going to get wet based on the weather forecast, but once again the rain held off. Mark held a distance off the back so that he was not in the draft and we paced endurance from start to finish.
Weather:
Temperature Start (F): 70
Temperature Finish (F): 81
Wind: Calm to slight breeze
Sky: Cloudy and high humidity
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino, Maltodextrin
Bottle #2 10oz. Water, Amino, Maltodextrin
GU gel at mile 24
1/2 Clif Bar at mile 40
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Distance (mile): 40
Speed Avg. (mph): 19
Cadence (rpm): 72
Time Moving: 2:06:56
Time Total: 2:07:09
Work (kj): 1,026
Normal Power: 145
Average Power: 135
Max Power: 662
VI: 1.08
TSS: 134
IF: 0.79
Goal:
Build Endurance
Ride Description:
Out and Back Spin at mostly endurance intensity. Still impressed and loving the Felt IA16 even with the 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 20oz. Water, Aminos, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Distance (mile): 50
Speed (mph): 17
Cadence (rpm): 68
Time Moving: 3:01:53
Time Total: 3:02:30
Work (kj): 1,139
Normal Power: 29
Average Power: 104
Max Power: 430
VI: 1.24
TSS: 151
IF: 0.70
Goal:
Just ride
Ride Description:
Out and Back Spin. Nothing special and kind of worn out from the work week. I had to skip several indoor sessions due to workload and travel. I guess I will never be a pro at this point with all these things that get in the way of training. As if...... 😀
Weather:
Temperature Start (F): 78
Temperature Finish (F): 78
Wind: Calm
Sky: Heavy clouds with threat of pop up storms.
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Distance (mile): 40
Speed Avg. (mph): 18
Cadence (rpm): 70
Time Moving: 2:14:22
Time Total: 2:14:22
Work (kj): 943
Normal Power: 128
Average Power: 116
Max Power: 441
VI: 1.10
TSS: 109
IF: 0.70
Goal:
Build Endurance
Ride Description:
Out and Back Spin on tired legs
Weather:
Temperature Start (F): 89
Temperature Finish (F): 89
Wind: Calm
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Distance (mile): 80
Speed Avg. (mph): 18
Cadence (rpm): 73
Time Moving: 4:28:45
Time Total: 4:28:52
Work (kj): 1,990
Normal Power: 144
Average Power: 123
Max Power: 533
VI: 1.17
TSS: 278
IF: 0.78
Goal:
Build Endurance - hopefully
Ride Description:
It is always tough to decide to go on the usual solo training route or join my good friends for a different sort of route and have company. On one hand I wished I could have joined Neal and Gary for an Adairsville route, but being so far behind this year I thought it best to stay with the game plan.
So the usual out and back it was and I feel and see a slight improvement in the data. The feel part was not feeling as rough in those last miles and holding decent speed.
Weather:
Temperature Start (F): 68
Temperature Finish (F): 86
Wind: Calm to slight breeze
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #3 24oz. Water
GU gel at mile 20
Clif Bar at mile 45
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Distance (mile): 31.8
Speed (mph): 17.7
Cadence (rpm): 72
Time Moving: 1:47:17
Time Total: 1:48:50
Work (kj): 764
Normal Power: 132
Average Power: 117
Max Power: 505
VI: 1.13
TSS: 94
IF: 0.72
Goal:
Build Endurance
Ride Description:
Easy spin due to sore legs from yesterday's ride.
Weather:
Temperature Start (F): 78
Temperature Finish (F): 78
Wind: Breezy
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Distance (mile): 80
Speed (mph): 17.8
Cadence (rpm): 71
Time Moving: 4:30:17
Time Total: 4:30:39
Work (kj): 2,063
Normal Power: 147
Average Power: 127
Max Power: 465
VI: 1.16
TSS: 290
IF: 0.80
Goal:
Build Endurance
Ride Description:
Rolled out on my usual out and back route with hope of nudging endurance and I am well behind compared to this time last year where I had several solo 100 rides by this point and my overall endurance fitness was fairly high. Today's ride felt pretty good for a while and though I am doing better I still started to fade too early. "It is what it is" as they say and what happens when work, life and weather want your attention.
Weather:
Temperature Start (F): 64
Temperature Finish (F): 77
Wind: Calm
Sky: Cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin,
Bottle #2 10oz. Water, Aminos, Maltodextrin,
Bottle #3 6oz. Water
GU gel at mile 24
Clif Bar at mile 35
Post Ride: 30 gram protein drink
Gear:
Felt IA16
