Sunday Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:23:21
Time Moving: 2:20:39
Distance (mile): 41.4
VI: 1.12
IF: 0.65
TSS: 101
Work (kj): 902
Average Power: 105
Max Power: 502
Normal Power: 117
Cadence (rpm): 66
Speed Avg (mph): 17.3

Goal:

Build Endurance

Ride Description:

Out and Back Spin on tired legs. 

Weather:

Temperature Start (F): 88
Temperature Finish (F): 91 (feels like 95 WC)
Wind: SE 3 mph
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Saturday Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:49:17
Time Moving: 3:48:36
Distance (mile): 65.1
VI: 1.16
IF: 0.74
TSS: 210
Work (kj): 1,575
Average Power: 115
Max Power: 513
Normal Power: 133
Cadence (rpm): 70
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and Back Spin. Hot!!!!

Weather:

Temperature Start (F): 77
Temperature Finish (F): 97
Wind: 3 mph SE
Sky:

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
GU gel at mile 24
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Effort

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:08:56
Time Moving: 2:07:35
Distance (mile): 41.1
VI: 1.07
IF: 0.81
TSS: 140
Work (kj): 1,046
Average Power: 135
Max Power: 446
Normal Power: 145
Cadence (rpm): 67
Speed Avg (mph): 19.1

Goal:

Build Endurance

Ride Description:

Fairly happy with this out and back effort. Where I normally cruise on Sunday following a Saturday effort I tried to spice it up a little more. I could feel the fatigue from riding yesterday, but felt okay with this ride. Of course I had to slow down in some of the congested areas and that brought down the average speed. Overall content considering being off the bike for the past week. 

Steve R. taking a moment at the 20 mile rest area.

It was a pleasure to meet Steve at the 20 mile rest area where he told me about the FB group for the Silver Comet Trail / Chief Ladiga Trail. I have met a lot of fantastic people and cyclists on the Comet over the years. 

Weather:

Temperature Start (F): 83
Temperature Finish (F): 88
Wind: Calm to 3mph SSE
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 12oz. Water, Amino mix, Maltodextrin
GU gel at mile

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:16:44
Time Moving: 2:15:29
Distance (mile): 41.7
VI: 1.10
IF: 0.76
TSS: 131
Work (kj): 1,019
Average Power: 124
Max Power: 382
Normal Power: 136
Cadence (rpm): 65
Speed Avg (mph): 18.3

Goal:

Just Ride

Ride Description:

After a week plus from being off the bike and only walking on the beach and eating heartily I thought it best to go south away from the Budweiser Plant where the annual BBC (Beautiful Backroads Century) ride starts. My cycling friends were also headed to another place, but I struggled to hang with them on the last ride.

Starting from the Comet zero mile marker at 8 this morning it was nice and cool. Most of the ride today felt great both weather wise and fitness. Things got a bit congested on the way back and toward the end which dropped my averages. A pretty good day to get back on the bike.

Weather:

Temperature Start (F): 63
Temperature Finish (F): 73
Wind: Calm
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 

Hot Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:17:51
Time Moving: 2:16:01
Distance (mile): 41.3
VI: 1.10
IF: 0.70
TSS: 113
Work (kj): 945
Average Power: 114
Max Power: 361
Normal Power: 126
Cadence (rpm): 68
Speed Avg (mph): 18

Goal:

Build Endurance

Ride Description:

Out and Back Spin on a hot day.

Weather:

Temperature Start (F): 93
Temperature Finish (F): 96
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Saturday Group Ride

Getting in a few miles with Gary before they head south.

Mike

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:22:26
Time Moving: 3:20:59
Distance (mile): 53.0
VI: 1.39
IF: 0.80
TSS: 215
Work (kj): 1,229
Average Power: 101
Max Power: 606
Normal Power: 140
Cadence (rpm): 65
Speed Avg (mph): 15.7

Goal:

Ride with friends

Ride Description:

I wanted to get in my last few rides with Gary before they move. Great 53 mile route provided by Steve. Also great to see, talk and ride the cycling group. 

Weather:

Temperature Start (F):73
Temperature Finish (F): 85
Wind: Calm to breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Casual Labor Day Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:15:11
Time Moving: 2:14:31
Distance (mile): 41.0
VI: 1.13
IF: 0.78
TSS: 138
Work (kj): 990
Average Power: 122
Max Power: 470
Normal Power: 138
Cadence (rpm): 66
Speed Avg (mph): 18.2

Goal:

Just ride

Ride Description:

Out and Back Spin on a holiday

Weather:

Temperature Start (F): 73
Temperature Finish (F): 77
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16