Time Total: 2:29:25 Time Moving: 2:28:50 Distance (mile): 40.2 VI: 1.17 IF: 0.79 TSS: 158 Work (kj): 1,142 Average Power: 127 Max Power: 480 Normal Power: 149 Cadence (rpm): 68 Speed Avg (mph): 16
Goal:
Just ride
Ride Description:
Part of the BBC 48 route starting from Sosebee Bike Park. A lot of people starting out of Sosebee this morning. I saw some of the NARC group before they rolled out. I took this ride as an easy going pace and yet I had some time in each intensity level at the finish. Good day out wearing a summer kit with a base layer and leg warmers.
Weather:
Temperature Start (F): 55 Temperature Finish (F): 67 Wind: Breezy Sky: Heavy clouds and grey looking skies.
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin Post Ride: 30 gram protein drink
Time Total: 2:01:34 Time Moving: 2:01:26 Distance (mile): 31.7 VI: 1.15 IF: 0.78 TSS: 124 Work (kj): 926 Average Power: 127 Max Power: 517 Normal Power: 146 Cadence (rpm): 67 Speed Avg (mph): 15.7
Goal:
Just ride
Ride Description:
BBC 31 route solo. Nice to get out on fairly quiet back roads. Missed riding / training yesterday because of rain all day, but I did get the Felt's chain and backup chains cleaned and waxed and changed tires to new Conti GP5000. Since both chains are not new and previously waxed I used the ultrasonic. It took 4 baths of clean hot water with degreaser to get them clean. Next, was a quick bath in denatured alcohol and then some time in the mini slow cooker with new Molten Speed Wax.
Weather:
Temperature Start (F): 50 Temperature Finish (F): 50 Wind: 8mph NW Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos Post Ride: 30 gram protein drink
Time Total: 2:23:44 Time Moving: 2:22:09 Distance (mile): 43.1 VI: 1.10 IF: 0.75 TSS: 134 Work (kj): 1,103 Average Power: 128 Max Power: 534 Normal Power: 140 Cadence (rpm): 71 Speed Avg (mph): 18 (slowed to ride with an autistic kid back to his father)
Goal:
Build Endurance
Ride Description:
Out and back and spin with some interesting moments. Pretty much just a cruise going out trying to keep a steady pace. On the return I saw a guy walking his bike so I turned back to see if I could help. Turned out his rear tire was ripped up beyond repair and his autistic son had taken off. He asked if I would go catch up with his son and bring him back. I found Eli a few miles away and then stayed with Eli until we got back to his father. With the father also checking with him were Matt and Todd. From about 5 miles out it was an effort trying to keep up with these two. It was all I could do to hang with them. I got to talk to them at the parking lot. Great guys and I appreciate them letting me tag along those last few miles with a very brisk pace.
Weather:
Temperature Start (F): 65 Temperature Finish (F): 65 Wind: Calm Sky: Cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops GU gel at mile 20 Post Ride: 30 gram protein drink
Time Total: 2:50:39 Time Moving: 2:48:16 Distance (mile): 45.2 VI: 1.19 IF: 0.71 TSS: 144 Work (kj): 1,142 Average Power: 112 Max Power: 450 Normal Power: 133 Cadence (rpm): 70 Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
Out and back and spin. I had to change a flat close to the 23 mile mark and using up some of my supplies I decided it best to not risk going further away so I turned back. I was planning just 50 miles anyway.
Weather:
Temperature Start (F): 38 Temperature Finish (F): 50 Wind: Breezy Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops GU gel at mile 20 Post Ride: 30 gram protein drink
Time Total: 3:10:27 Time Moving: 3:09:01 Distance (mile): 51.7 VI: 1.18 IF: 0.73 TSS: 172 Work (kj): 1,296 Average Power: 113 Max Power: 357 Normal Power: 133 Cadence (rpm): 71 Speed Avg (mph): 16.3
Goal:
Build Endurance
Ride Description:
Chilly start from Sosebee Bike Park. I saw a group from ITL already on the road and a group of four guys that rolled out before me, but after that I never saw anyone else. Kind of a weird feeling to see so few people out. I remember back a few years ago we always had a group riding during the cold months. I had a couple of dog issues again. One at the same house that I called Bartow Animal Control three times and nothing has been done with these dogs loose and chasing aggressively. I tried a pepper spray gel, but I believe I missed the German Shepherd. Another one was near my turn point and was a really aggressive dog that kept crossing in front of me. Other than the dogs and a couple of close passing cars it was a decent day out. Very quiet out there alone for the most part. Wind made it a bit challenging to keep my speed up.
Weather:
Temperature Start (F): 40 Temperature Finish (F): 45 Wind: 8 ESE Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin GU gel at mile 20 Post Ride: 30 gram protein drink
Time Total: 3:02:58 Time Moving: 3:00:25 Distance (mile): 50.5 VI: 1.21 IF: 0.73 TSS: 161 Work (kj): 1,201 Average Power: 109 Max Power: 401 Normal Power: 132 Cadence (rpm): 71 Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Out and Back Spin with a chilly start. Had my Castelli Gabba jacket, baselayer, LG gloves and glove liners, Pearl Izumi leg warmers and neck gator. Probably a bit overdressed, but I did not feel like taking any of it off. We need some time to get adjusted to this temperature as it was in the mid 90's just a few weeks ago. It was also great to see Jo Ann, Donna and a few others from the old NARC group. I started group rides with them back around 2005 and I appreciate teaching me how to ride in a group.
Weather:
Temperature Start (F): 38 Temperature Finish (F): 45 Wind: Calm Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 10oz. Water, Amino mix, Maltodextrin GU gel at mile 20 Post Ride: 30 gram protein drink
