Saturday Small Group

Gary (L), Mike (R) on his super sweet new Trek Madone

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

mainly because of the dead batteries and being stuck in an easy gear all the metrics are lower today
Distance (mile): 41.5
Speed (mph): 13.5
Cadence (rpm): 60
Time Moving: 2:59:06
Time Total: 3:17:58
Work (kj): 1,017
Normal Power: 140
Average Power: 89
Max Power: 573
VI: 1.57
TSS: 185
IF: 0.76

Goal:

Just ride with friends

Ride Description:

Can three guys be classified as a small group? Anyway it was great to ride with Mike and Gary and we were missing Neal today, but at least Neal got to miss out my technology drama as both etap batteries died about 20 something miles into the ride. Sure it was the owner's fault for not topping off or at least checking the batteries on a neglected road bike. I spend most of my time on the Felt IA16 and lose track of when I last charged the batteries. Also, do they lose a little bit of charge just sitting there for weeks and months? 

I was really looking forward to riding with the guys again and I sure hate that my negligence messed up their route today. Being stuck on the 52 ring / 32 cog was an awkward gear and was easy to spin out on most roads. Before the batteries died I was really enjoying the route and climbs even though I was feeling my lack of fitness and heavier weight. Ugh!

Hope to ride with the guys some more and next time come prepared. Also ordered two more batteries to carry at least in my gear bag as backups and start carrying an extra on the bike or in the jersey pocket during the ride just in case. I got the low battery warning before we rolled out so had I had backups the ride today would have been different.

Also a bonus to see and chat with Nancy, Tim, Alan, Stacy, Margaret, Joe, Laurie and a bunch of others at Sosebee Bike Park. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): HOT!
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
1/2 Clif Bar at mile 30
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.7
Speed (mph): 18.4 (slow going out, much better coming back)
Cadence (rpm): 70
Time Moving: 2:12:35
Time Total: 2:12:36
Work (kj): 962
Normal Power: 133
Average Power: 121
Max Power: 440
VI: 1.10
TSS: 117
IF: 0.72

Goal:

Build Endurance

Ride Description:

Out and back spin on what feels like a very hot day. It says it is 89 and yet it feels more like high 90's. The first number of miles I really felt fatigued and was doing good to hold an 18 mph average at the turn point. On the way back I felt a whole lot better until the finish.

Weather:

Temperature Start (F): 89
Temperature Finish (F): 89
Wind: Breezy
Sky:

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Saturday Solo Easy Spin

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 50.5
Speed Avg (mph): 17
Cadence (rpm): 70
Time Moving: 2:58:16
Time Total: 2:58:40
Work (kj): 1,201
Normal Power: 137
Average Power: 112
Max Power: 437
VI: 1.22
TSS: 167
IF: 0.74

Goal:

Build Endurance

Ride Description:

Out and back casual spin from Sosebee Bike Park. The park and parking was already fairly full at 7:30 and many had already rolled out. I headed out solo at a casual pace with hope not to get wet. The rain and storms held off, however, I was drenched because of the high humidity. 

It was great to see Mike, Gary and Neal roll in at the end of their ride and hopefully I will get to join them again very soon. 

I was thinking that this time last year I was in a lot of discomfort following a bad crash (blog post: Dogged) that would take weeks for the road rash to heal and the torn PCL months of light training/PT. 

Finally past a tough work deadline so I hope to get back into my normal training mode. Like starting over again. Strength training is going well, but for me it usually does since my genetics favor the gym more than it does the bike.

Weather:

Temperature Start (F): 71
Temperature Finish (F): 82
Wind: calm
Sky: cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16

Sunday Solo Cruise - Launch Mode

Launch Control to Felt now initiating launch mode

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.6
Speed (mph): 18.5
Cadence (rpm):
Time Moving: 2:09:46
Time Total: 2:12:16
Work (kj): 1,021
Normal Power: 140
Average Power: 129
Max Power: 403
VI: 1.09
TSS: 129
IF: 0.76

Goal:

Build Endurance

Ride Description:

Out and Back Spin on Father's Day, which made it kind of quiet on the Comet except one tiny little thing. The one thing lined with orange cones and a big orange sign that said SLOW. The very little sign that I took notice, but really didn't slow down enough. The one little bulge in the concrete that made for a perfect ramp that from the view in aero looked like nothing. Now if you are 8 and looking to jump a few objects with a homemade ramp using your new starter BMX bike and you are feeling like big air. 

Not so great getting air on a tri bike and lo and behold it was enough to blow the front tube. Which then put me on a park bench using up two tubes and two Co2's while talking some poor lady that just crashed and had a rasberry patch of road rash on her cheek. I tried to lift her spirits while she waited for her husband to come pick her up. Meanwhile the third tube and last Co2 worked so it was a thrifty return. 

Cool ride though (not temperature wise). I had a great time spinning out and back. 

Weather:

Temperature Start (F): 90
Temperature Finish (F): 92
Wind: Calm
Sky: Partly cloudy 

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 

Easy Spin

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 32
Speed Avg (mph): 16
Cadence (rpm): 64
Time Moving: 1:57:47
Time Total: 1:59:48
Work (kj): 748
Normal Power: 117
Average Power: 104
Max Power: 396
VI: 1.12
TSS: 82
IF: 0.64

Goal:

Just ride and take it easy after being sedated yesterday

Ride Description:

Today was a good choice to go to the Comet and just ride easy after having a colonoscopy midday yesterday. So I've put this test off for a few years and knew all along I should get the test done just to be safe. Recently attending two funerals of guys that did not have their prostrates checked and both suffered terribly for a year prompted me to get this colon test done. I typically get the prostrate checked each year, but I could not get my mind around the thought of the fasting part and then I had some anxiety about what happens in the exam. To be honest other than going through the process it is not too bad and yet not something you want to go through every year. I am glad it is 10 years apart if you are healthy. I had two polyps removed and don't know the results yet, but from what my wife was told they think I am in good condition. So now that it is over and no more having to think about squeezing it in or anxiety of what goes on before, during or after.

The anesthesia is what kept me from my usual ride today. When we got home yesterday I just sat on the couch until about 5 pm and then decided to tackle a neglected lawn. I could feel it a little and holding on the mower help keep me stable. Sitting on the couch after mowing I felt a little more woozy, but not too bad. I still felt it ever so slightly this morning so I decided to take the road bike to the Comet. No problems and nothing at all from the polyps being removed. The other part is getting back into the groove with my common nutrition and right now I am a bit off after a diet change and a day of pure liquid diet with a lot of fluid loss through Thursday night and Friday morning. Would I recommend others do this following a colonoscopy? I would not because it is an individual thing and the timing of these things are going to be different. I was put under anesthesia around noon and still felt it just a little upon waking Saturday morning. Not enough to matter sitting around the house, but to be on a bike it could potentially make a difference. 

For the record and crazy to post this but when I was looking at doing this I was also searching for what other cyclists had experienced so here is my schedule.

Wednesday: Changed my diet a bit by lowering fiber and going to liquid protein.
Thursday: All liquid diet including 3 bottles of Isopure protein clear lemon flavor, water, soda
Thursday: 4 pm took 4 Ducolax pills, 6 pm started 32oz Gatorade with half a bottle of Miralax
Friday: 4 am drank 32 oz Gatorade with the 2nd half of the Miralax.
Friday at the GI: 

• Signed in and signed remaining paperwork
• Taken to a booth with curtains and a bed to change to a open back gown
• Lay on the bed with a sheet covering me and answering a few questions
• Vitals were taken
• Wheeled to the procedure room
• Told to turn to my left side
• Anesthesia was given and within seconds I was totally out
• Next thing I know a nurse is calling my name to wake me up. She asked me to relieve the gas and I knew this is something that I am a pro at doing. Other than being a bit drowsy and little unstable I felt okay. Felt nothing from having the procedure it self.
• Wife drives me home.
• Done in less than an hour and it felt like I was there for just a few minutes.
• Wanted to go to Burger King to break the fast, but the nurse suggested I take it easy on the diet.

Weather:

Temperature Start (F): 77
Temperature Finish (F): 88
Wind: Calm
Sky: Sunny (under heavy tree canopy)

Nutrition Intake During and Immediately After:

Bottle #1 Forgot to load on the bike
Bottle #2 Forgot to load on the bike
Stopped at the water fountains at mile 4 and mile 11.
Post Ride: 40 gram Isopure protein drink

Gear:

 LOOK  585 

Brewery 86 with Heat

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 86
Speed (mph): 17.5
Cadence (rpm): 72
Time Moving: 4:53:57
Time Total: 4:55:21
Work (kj): 2,070
Normal Power: 143
Average Power: 117
Max Power: 520
VI: 1.22
TSS: 299
IF: 0.78

Goal:

Build Endurance

Weather:

Temperature Start (F): 71
Temperature Finish (F): 88
Wind: Calm
Sky: Mostly sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 15oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Clif Bar at mile 55

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

FTP - Definition

Rarely do I link an article, but I found this explanation from Alex Simmons too good not to bookmark at least for myself and share with those who might be interested. My interest in posting a link to his blog post is not part of the ongoing debate from different camps of thought. It is more of a personal interest because I base my training around the concepts that use FTP. That was the path I picked many years ago when I began to read forum posts on the subject and Alex was one of the members on that forum back in the early 2000's giving advice. I have always found his advice and his writing style or the way he conveys his thoughts on training to be easier to understand. 

Perhaps you just bought your first power meter or you just started cycling and wonder how to make improvements. There are many approaches these days and many applications that talk about FTP or suggest establishing FTP within the application, such as, Strava, Zwift or TrainerRoad. Perhaps a cycling friend mentioned FTP after a ride and you wondered, "what the heck is FTP?" If so you might find this article helpful. 

You can read more of who Alex is here

Functional Threshold Power - A Definition by Alex Simmons

Blog Post Link

Sunday Cruise

Neal, Great guy and cyclist

Tree had just fallen right about 19.6 mile marker

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 38.8
Speed Avg (mph): 18
Cadence (rpm): 69
Time Moving: 2:08:28
Time Total: 2:10:03
Work (kj): 904
Normal Power: 133
Average Power: 116
Max Power: 524
VI: 1.14
TSS: 113
IF: 0.72

Goal:

Build Endurance

Ride Description:

Out and Back Spin. The game plan was the usual endurance level pace out to the 20 mile marker and back. As sometimes happens there was a fallen tree just after the 19 mile marker so rather than go around and climb over I turned and went back since I was close enough. On the way back Neal, a cyclist on the Furman race team, caught up with me and we had a good chat and some decent pace until the 4 mile marker. 

Great to meet Neal and best wishes finishing up school and getting in some good races. 

Weather:

Temperature Start (F): 90
Temperature Finish (F): 91
Wind: Breezy WNW
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Brewery 80 Group Then Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed (mph): 17.8
Cadence (rpm): 71
Time Moving: 4:28:28
Time Total: 4:31:36
Work (kj): 1956
Normal Power: 151
Average Power: 120
Max Power: 486
VI: 1.25
TSS: 306
IF: 0.82

Goal:

Build Endurance

Ride Description:

Started as a group ride with Neal, Kit, Glenn, Chris and eventually ended up solo the last 25 miles or so. Each had some mileage in mind before they started and then each peeled off at their desired turn point with me being the last one going on out to the 40 mile mark. However, I did meet Neal in the last mile on Busch Drive to finish the ride with him. 

The pace rolling out quickly picked up and I felt like even though it was a group on road bikes and me using the Felt IA it turned out pretty good in terms of training. When it was down to me and Glenn I was working to hang on his wheel until his turn off point. Heading back solo I figured I was going to fade a bit and sure enough I began to lose my pace.

Great day though and enjoyed riding with the guys.

Weather:

Temperature Start (F): 76
Temperature Finish (F): 86
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BCAA and Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 20oz. Water, BCAA and Aminos, Maltodextrin, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile 24
GU gel at mile 55

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16