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:

 LOOK  585 

Brewery Solo 70

Gary, Neal and Mike headed to Sosebee to pick up another group.

This chap yells, "On your left!" He had kind of a snappy attitude about it as well. Passed me like I was sitting still.

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 70
Speed (mph): 16.6
Cadence (rpm): 70
Time Moving: 4:11:49
Time Total: 4:11:49
Work (kj): 1,675
Normal Power: 135
Average Power: 115
Max Power: 400
VI: 1.17
TSS: 239
IF: 0.75

Goal:

Build Endurance

Ride Description:

I rolled out on Busch Drive with Gary, Neal and Mike but soon parted ways. This seems like a very long time since I was on my usual route solo and I felt like it was badly needed. My legs felt okay considering that I have been missing a lot training time on the bike.

Weather:

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

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino Mix, Maltodextrin, Trace Mineral Drops
Bottle #2 6oz. Water, Amino Mix, Maltodextrin, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile 24
GU gel at mile 40

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16