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