Sunday Calorie Burner

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:48:05
Time Moving: 1:48:05
Distance (mile): 31.58
VI: 1.11
IF: 0.86
TSS: 133
Work (kj): 837
Average Power: 116
Max Power: 362
Normal Power:
Cadence (rpm): 73
Speed Avg (mph): 17.53

Goal:

Just ride

Ride Description:

Out and back and spin. Nothing exciting, but great to get out and burn a few calories. 

On a technical note. My old laptop finally and abruptly failed on me. I am currently on trial periods for both PerfPro and WKO 5 until I can see if I can get authorization from both companies. The really sucky part is that I have lost years worth of data because I never bothered to create back ups. But then again I never really go back and look at my old data. I just keep moving forward and I am not a competitor by any means. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 58
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:53:17
Time Moving: 1:51:53
Distance (mile): 31.0
VI: 1.12
IF: 0.83
TSS: 129
Work (kj): 825
Average Power: 121
Max Power: 431
Normal Power: 136
Cadence (rpm): 67
Speed Avg (mph): 16.5

Goal:

Just ride

Ride Description:

Out and back and spin. Very few people on the path and that made a nice quiet uneventful day on the bike and yet very pleasant as this year winds down. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 55
Wind: Calm
Sky: Gray skies

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:20:25
Time Moving: 2:18:39
Distance (mile): 41.1
VI: 1.13
IF: 0.78
TSS: 142
Work (kj): 953
Average Power: 113
Max Power: 573
Normal Power: 128
Cadence (rpm): 73
Speed Avg (mph): 17.7

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 60
Temperature Finish (F): 65
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:23:10
Time Moving: 2:22:40
Distance (mile): 40.7
VI: 1.08
IF: 0.83
TSS: 165
Work (kj): 1,085
Average Power: 126
Max Power: 452
Normal Power: 137
Cadence (rpm): 71
Speed Avg (mph): 17

Goal:

Just ride

Ride Description:

Out and back and spin. I thought is was going to rain so this was a last moment choice after finding out the rain was coming in later. Nothing special. Just getting in some activity.

Weather:

Temperature Start (F): 60
Temperature Finish (F): 60
Wind: Breezy
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos
GU gel at mile

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:23:55
Time Moving: 2:23:02
Distance (mile): 41.4
VI: 1.13
IF: 0.73
TSS: 128
Work (kj): 916
Average Power: 106
Max Power: 552
Normal Power: 120
Cadence (rpm): 72
Speed Avg (mph): 17.3

Goal:

Build Endurance

Ride Description:

Out and back and spin. Not a bad day out.

I did not log yesterday's ride with Mike, Neal and Nancy because I messed up using the Garmin 530. Still learning some new little quirks. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 55
Wind: Calm
Sky: Very gray skies

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:32:26
Time Moving: 2:30:29
Distance (mile): 41.2
VI: 1.11
IF: 0.81
TSS: 166
Work (kj): 1,098
Average Power: 120
Max Power: 506
Normal Power: 133
Cadence (rpm): 70
Speed Avg (mph): 16

Goal:

Just ride

Ride Description:

Out and back and spin. Mostly easy spin with a little bit a spirited action toward the end. 

Weather:

Temperature Start (F): 54
Temperature Finish (F): 67
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Post Thanksgiving Casual Ride

Mike and Neal Ready to Descend Orr Road

Descent on Orr Road

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:40:37
Time Moving: 3:25:04
Distance (mile): 47.7
VI: 1.51
IF: 0.84
TSS: 260
Work (kj): 1,217
Average Power: 92
Max Power: 512
Normal Power: 138
Cadence (rpm): 64
Speed Avg (mph): 14

Goal:

Just ride

Ride Description:

I joined Mike and Neal for a casual ride on a route prepared by Neal. We had a chilly start, but the weather warmed up and so did the route. After a short store stop at Fairmont we headed over Carter Mountain and the next diversion was quite the surprise to us. We took Orr Road, which was a very course almost loose fine gravel in some spots. Then the road started headed heading up and then up steeper and then a sharp wall at the top. Mike and Neal pressed through and made it up. I, unfortunately, could not make it up the last steep part and walked the shameful walk. Oh well I will come back and give another try at some point. 

Weather:

Temperature Start (F): 44
Temperature Finish (F): 55
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Fig Bar at mile 45
Post Ride: 30 gram protein drink & Fig bar

Gear:

 LOOK  585 

Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:03:20
Time Moving: 4:02:28
Distance (mile): 66.7
VI: 1.18
IF: 0.77
TSS: 239
Work (kj): 1,561
Average Power: 107
Max Power: 379
Normal Power: 126
Cadence (rpm): 72
Speed Avg (mph):

Goal:

Build Endurance

Ride Description:

I will keep at this each Saturday with hope to build or keep basic endurance. My weekday training has been hit and miss for a while so both high intensity and endurance are down a lot. The wind continued to pick up and was slowing me down in the last 15 miles.

Weather:

Temperature Start (F): 40
Temperature Finish (F): 65
Wind: 9mph E
Sky: Clear

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 42

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Endurance Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:54:19
Time Moving: 3:52:27
Distance (mile): 66.3
VI: 1.20
IF: 0.83
TSS: 269
Work (kj): 1,600
Average Power: 114
Max Power: 471
Normal Power: 136
Cadence (rpm): 74
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin on my normal route with some very good weather. On the way back Tiago's team came by at about 24 miles out. I stayed with them until a portion of the group split off. I kept on my normal route with one of the team members and struggled to stay with him. At 9 miles out the rest of the team caught up with me and went by. I knew they were too strong to hang with, but still nice to roll with some other people now and then.

Weather:

Temperature Start (F): 60
Temperature Finish (F): 60
Wind: 5mph ENE
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 15oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 10oz. Water
GU gel at mile 24
GU gel at mile 55

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Recreational Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:54:39
Time Moving: 1:53:41
Distance (mile): 31.1
VI: 1.09
IF: 0.77
TSS: 115
Work (kj): 808
Average Power: 117
Max Power: 466
Normal Power: 128
Cadence (rpm): 69
Speed Avg (mph): 16

Goal:

Just ride

Ride Description:

Out and back and spin. No other goals except to get in a few miles at a casual pace and enjoy the weather. The Comet path was cleaned up pretty decent considering the amount of trees that were downed from Hurricane Zeta moving through.

Weather:

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

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:39:13
Time Moving: 3:36:36
Distance (mile): 60.2
VI: 1.17
IF: 0.81
TSS: 240
Work (kj): 1,494
Average Power: 114
Max Power: 411
Normal Power: 133
Cadence (rpm): 73
Speed Avg (mph): 16.6

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 44
Temperature Finish (F): 60
Wind: 9mph E
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:

 Felt  IA16 

BBC 31

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:56:46
Time Moving: 1:56:23
Distance (mile): 30.8
VI: 1.15
IF: 0.85
TSS: 141
Work (kj): 852
Average Power: 122
Max Power: 471
Normal Power: 140
Cadence (rpm): 70
Speed Avg (mph): 16

Goal:

Just ride

Ride Description:

BBC 31 loop with damp roads and an appearance it may rain at any moment. However, it never rained and the ride was quiet. I did get to talk to Neal briefly as he was coming in and I was going on. Big kudos to Neal for a big week racking up 300 miles. 

Weather:

Temperature Start (F): 67
Temperature Finish (F): 67
Wind: 3mph SSE
Sky: Heavy clouds

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Saturday Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:48:54
Time Moving: 1:48:03
Distance (mile): 30.9
VI: 1.09
IF: 0.85
TSS: 130
Work (kj): 835
Average Power: 128
Max Power: 576
Normal Power: 140
Cadence (rpm): 71
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin. With rain clouds on the radar in north Georgia, I decided to head south to the Comet and hopefully slip in a few miles. Fortunately it was just partly cloudy at the start with dry pavement, but by the time I reached the 15 mile mark the sky was getting darker so I headed back. At least I got in a few miles outside and did not have to climb on the indoor trainer today. 

Weather:

Temperature Start (F): 66
Temperature Finish (F): 66
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:18:23
Time Moving: 2:17:46
Distance (mile): 41.0
VI: 1.08
IF: 0.78
TSS: 139
Work (kj): 984
Average Power: 119
Max Power: 380
Normal Power: 128
Cadence (rpm): 73
Speed Avg (mph): 17.8

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 66
Temperature Finish (F): 66
Wind: Breezy
Sky: Partly 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 

Saturday Easy Pace

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:11:43
Time Moving: 3:11:09
Distance (mile): 50.3
VI: 1.22
IF: 0.78
TSS: 194
Work (kj): 1,207
Average Power: 105
Max Power: 381
Normal Power: 128
Cadence (rpm): 73
Speed Avg (mph): 

Goal:

Build Endurance

Ride Description:

Out and back and spin after returning from vacation. 

Weather:

Temperature Start (F):42
Temperature Finish (F): 66
Wind: Breezy
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:17:45
Time Moving: 2:16:04
Distance (mile): 40
VI: 1.09
IF: 0.79
TSS: 143
Work (kj): 988
Average Power: 120
Max Power: 408
Normal Power: 130
Cadence (rpm): 76
Speed Avg (mph): 17.7

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 70
Temperature Finish (F): 70
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 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:00:00
Distance (mile): 67.73
Speed Avg (mph): 16.8

Goal:

Build Endurance

Ride Description:

Tech Naked: Power meter battery was dead on arrival and the Garmin battery went into battery save mode at 33 miles so no display. Chilly ride heading out early this morning. Just another steady state endurance training ride otherwise.

Weather:

Temperature Start (F): 46
Temperature Finish (F): 70
Wind: Breezy
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Clif Bar at mile 54
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:21:22
Time Moving: 2:19:44
Distance (mile): 41.0
VI: 1.12
IF: 0.72
TSS: 122
Work (kj): 900
Average Power: 106
Max Power: 412
Normal Power: 118
Cadence (rpm): 73
Speed Avg (mph): 17.5

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 85
Temperature Finish (F): 85
Wind: Calm
Sky: Partly cloudy with rain for a couple of miles

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 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:53:33
Time Moving: 3:52:37
Distance (mile): 65.2
VI: 1.19
IF: 0.79
TSS: 245
Work (kj): 1,534
Average Power: 110
Max Power: 457
Normal Power: 130
Cadence (rpm): 74
Speed Avg (mph): 16.8

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 65
Temperature Finish (F): 70
Wind: Calm
Sky: Heavy overcast and some fog early to partly cloudy later

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:15:17
Time Moving: 2:14:16
Distance (mile): 41.1
VI: 1.09
IF: 0.79
TSS: 140
Work (kj): 993
Average Power: 122
Max Power: 435
Normal Power: 134
Cadence (rpm): 76
Speed Avg (mph): 18.2

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 75
Temperature Finish (F): 75
Wind: Breezy
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 

Hardin Bridge Rd 50 - Group

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:06:50

Time Moving: 3:04:22
Distance (mile): 50
VI: 1.35
IF: 0.86
TSS: 229
Work (kj): 1,206
Average Power: 108
Max Power: 485
Normal Power: 146
Cadence (rpm): 69
Speed Avg (mph): 16

Goal:

Just try to hang with the group.

Ride Description:

Enjoyable ride with the group. 

Weather:

Temperature Start (F): 72
Temperature Finish (F): 77
Wind: Stiff Breeze
Sky: Cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585