Memorial Day Recreational Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:04:31
Time Moving: 2:03:56
Distance (mile): 31.3
VI: 1.21
IF: 0.74
TSS: 114
Work (kj): 801
Average Power: 107
Max Power: 492
Normal Power: 130
Cadence (rpm): 63
Speed Avg (mph): 15

Goal:

Build Endurance

Ride Description:

Great day out with the road bike. Mostly solo, but did ride with a small group for a mile or two and then back to solo. It was nice to be sitting up and taking a very casual pace with a frisky moment or two here and there.

Weather:

Temperature Start (F): 77
Temperature Finish (F): 82
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 15oz. Water, Amino mix, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Solo Cruise

TriRig Styx Skewers

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:23:18
Time Moving: 2:22:17
Distance (mile): 41.2
VI: 1.10
IF: 0.66
TSS: 104
Work (kj): 909
Average Power: 106
Max Power: 409
Normal Power: 116
Cadence (rpm): 65
Speed Avg (mph): 17.3

Goal:

Build Endurance

Ride Description:

Out and Back Spin on a very hot day. Plus a very uncomfortable ride with a lot of sharp pain from saddle sores from yesterday's 80 mile hot ride. 

Weather:

Temperature Start (F): 95
Temperature Finish (F): 95
Wind: 8mph WNW
Sky:

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile 20
Post Ride: 40 gram protein drink

Gear:

 Felt  IA16 

Super Hot Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:51:49
Time Moving: 4:51:31
Distance (mile): 81.1
VI: 1.19
IF: 0.70
TSS: 242
Work (kj): 1,814
Average Power: 104
Max Power: 424
Normal Power: 124
Cadence (rpm): 67
Speed Avg (mph): 16.7

Goal:

Build Endurance

Ride Description:

Up by 4 this morning with hope to get an early start and beat the heat. My finishing time did not look any better than the past few times out, but my legs felt better from start to finish. Maybe fitness is starting to comeback. It was the rolling hills on Cagle Road where I lost a lot of speed and time crossing and coming back. This road is always a big challenge for me. 

The heat did get to me a little at the end and at the car is where I really felt it. I have to say I was fairly nervous about the distance, the heat and being solo. Turned out okay this time.

Weather:

Temperature Start (F): 77
Temperature Finish (F): 90
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Clif Bar at mile 40
Post Ride: 40 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:18:37
Time Moving: 2:16:33
Distance (mile): 41.1
VI: 1.10
IF: 0.69
TSS: 112
Work (kj): 926
Average Power: 111
Max Power: 419 
Normal Power: 122
Cadence (rpm): 65
Speed Avg (mph): 18

Goal:

Build endurance

Ride Description:

Out and Back Solo Spin. Legs were fairly tired from yesterday, but still enjoyed the ride.

Weather:

Temperature Start (F): 88
Temperature Finish (F): 90
Wind: 9mph WSW
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 

Saturday Solo Endurance

Trying out skateboard grip tape on the base bar. 

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:53:59
Time Moving: 4:52:32
Distance (mile): 80.7
VI: 1.19
IF: 0.71
TSS: 250
Work (kj): 1,848
Average Power: 105
Max Power: 623
Normal Power: 125
Cadence (rpm): 68
Speed Avg (mph): 16.5

Goal:

Extensive Aerobic 

Ride Description:

Out and Back Solo Spin. Desperately trying to gain some endurance. I am well behind that is for sure. I finished with some time in almost every level but the bulk of my time of course was spent in L2 / Endurance. I also had a lot of time in L1, but at this moment I will count it. Everything counts when you are this far out of shape. 

Weather:

Temperature Start (F): 68
Temperature Finish (F): 86
Wind: Calm to breezy
Sky: Sunny 

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino Mix, Maltodextrin (finished mile 70)
Bottle #2   6oz. Water, Amino Mix, Maltodextrin
GU gel at mile 24
Clif Bar at mile 41

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

This is what I keep in the CalPac storage on the top tube.
The bags help eliminate any noise.

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:13:28
Time Moving: 2:12:36
Distance (mile): 40.4
VI: 1.08
IF: 0.74
TSS: 123
Work (kj): 962
Average Power: 120
Max Power: 460
Normal Power: 130
Cadence (rpm): 67
Speed Avg (mph): 18.2

Goal:

Build Endurance

Ride Description:

Great day out on the bike. Nice headwind to push against on the way out and I guess I had a tailwind on the way back. Anyway I had a bit of time in each power level. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): 77
Wind:
Sky:

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Before the Storms

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:53:50
Time Moving: 1:53:05
Distance (mile): 34.2
VI: 1.09
IF: 0.73
TSS: 100
Work (kj): 800
Average Power: 117
Max Power: 490
Normal Power: 128
Cadence (rpm): 68
Speed Avg (mph): 18

Goal:

Build Endurance

Ride Description:

Most of the week there was a forecast for storms to move in on Saturday. I jumped on the trainer Friday evening because I thought I would have to do the trainer on Saturday instead of a long ride. Saturday morning the sun was out with storms coming in later so I grabbed my gear and headed south because it had a longer span of time before the storms.

Rolling toward the 20 mile marker the skies were turning darker so I turned and headed back. At the lot a guy asked me about my ride. I told him that I wished I had completed at least 40 miles because it was still looking sunny where we were standing. The moment I pulled out of the parking area the skies opened up with a very heavy downpour. 

So happy to squeeze in this outdoor ride than to sit on the trainer again.

Weather:

Temperature Start (F): 72
Temperature Finish (F): 72
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BCAA / Amino mix
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16