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Route and Ride Data Links:
Ride Metrics:
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
Gear:
LOOK 585
Route and Ride Data Links:
Ride Metrics:
Time Total: 1:17:23
Time Moving: 1:15:54
Distance (mile): 22.9
VI: 1.12
IF: 0.72
TSS: 68
Work (kj): 561
Average Power: 121
Max Power: 323
Normal Power: 136
Cadence (rpm): 72
Speed Avg (mph): 18
Goal:
Recreational ride
Ride Description:
Out and back and spin just for fun.
Weather:
Temperature Start (F): 60
Temperature Finish (F): 63
Wind: Calm
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 12oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
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
Gear:
LOOK 585
Route and Ride Data Links:
Ride Metrics:
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
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
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
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:13:47
Time Moving: 2:12:24
Distance (mile): 41.0
VI: 1.07
IF: 0.78
TSS: 136
Work (kj): 1,058
Average Power: 132
Max Power: 453
Normal Power: 142
Cadence (rpm): 71
Speed Avg (mph): 18.5
Goal:
Build Endurance
Ride Description:
Out and Back Spin wearing a summer kit.
Weather:
Temperature Start (F): 60
Temperature Finish (F): 65
Wind: Calm
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
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
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
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 1:53:24
Time Moving: 1:53:22
Distance (mile): 31.1
VI: 1.11
IF: 0.80
TSS: 121
Work (kj): 888
Average Power: 131
Max Power: 495
Normal Power: 145
Cadence (rpm): 69
Speed Avg (mph): 16.5
Goal:
Build Endurance
Ride Description:
Nice day out on the BBC 31 loop.
Weather:
Temperature Start (F): 50
Temperature Finish (F): 50
Wind: Breezy
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Amino mix, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
LOOK 585
Route and Ride Data Links:
Ride Metrics:
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
Gear:
Felt IA16
