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