Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:55:03
Time Moving: 1:50:08
Distance (mile): 32.1
VI: 1.16
IF: 0.69
TSS: 93
Work (kj): 702
Average Power: 102
Max Power: 446
Normal Power: 118
Cadence (rpm): 75
Speed Avg (mph): 17.4

Goal:

Build Endurance

Ride Description:

My legs were torched yesterday and I felt it today. Interesting as well to have a couple of newbie looking cyclist hovering around me like annoying flies. I typically do not get annoyed by someone sucking my rear wheel, but to have them pass, slow down, then pass me again was getting to me a little today. I surged a couple of times, but with the fatigue I could not stay away. Like a wounded antelope, they just hovered around the prey. All in good fun.

Oh well not a bad day. I will count it for something. 

Weather:

Temperature Start (F): 84
Temperature Finish (F): 88
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

Gear:

 Felt  IA16 

Saturday Endurance with Mark

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:51:28
Time Moving: 4:50:22
Distance (mile): 80.9
VI: 1.21 
IF: 0.76
TSS: 284
Work (kj): 1,871
Average Power: 107
Max Power: 400
Normal Power: 130
Cadence (rpm): 73
Speed Avg (mph): 16.7

Goal:

Build Endurance

Ride Description:

Out and back and spin with Mark. We rolled out of the Budweiser Plant just before 7 am. For almost all the ride it was like we were riding solo. Mark remained about 10 to 15 car length back from me to make sure he got in his training for IM Chattanooga. 

Just past the 60 miles, Mark turned off to get in another 40 while I continue on the route. I am sure glad I did not go for the 100 miles today. My legs were shot just doing the 80. Time to rest up with hope the weather allows training tomorrow. 

Weather:

Temperature Start (F): 76
Temperature Finish (F): 80
Wind: Calm to breezy
Sky: Heavy clouds

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 66

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: 1:34:56
Time Moving: 1:32:22
Distance (mile): 26.2
VI: 1.16
IF: 0.69
TSS: 75
Work (kj): 574
Average Power: 101
Max Power: 401
Normal Power: 117
Cadence (rpm): 72
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin with a lot of leg fatigue.

Weather:

Temperature Start (F): 85
Temperature Finish (F): 88
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
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: 4:42:35
Time Moving: 4:41:34
Distance (mile): 80.1
VI: 1.18
IF: 0.77
TSS: 279
Work (kj): 1,868
Average Power: 110
Max Power: 472
Normal Power: 130
Cadence (rpm): 73
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

This entire week I felt fatigued and failed on indoor training. Starting out today my legs felt fatigued and I thought maybe a maximum of 60 miles would be good enough. At the 30 mile mark I decided to keep going up and go across the hilly Cagle Road. 

It was a good day to be out and I am grateful to finish out the full 80 miles.

Weather:

Temperature Start (F): 64
Temperature Finish (F): 84
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 12oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 66

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: 2:20:26
Time Moving: 2:18:32
Distance (mile): 41.3
VI: 1.12
IF: 0.73
TSS: 124
Work (kj): 925
Average Power: 110
Max Power: 526
Normal Power: 123
Cadence (rpm): 72
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 82
Temperature Finish (F): 78
Wind: 4 mph ESE
Sky: Cloudy with a spot of rain.

Nutrition Intake During and Immediately After:

Bottle #1 12oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
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: 4:43:49
Time Moving: 4:42:17
Distance (mile): 80.3
VI:1.19
IF: 0.76
TSS: 278
Work (kj): 1,859
Average Power: 109
Max Power: 457
Normal Power: 130
Cadence (rpm): 72
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 65
Temperature Finish (F): 83
Wind: Breezy NE
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 56

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Broken Cleat

Broken cleats on both my primary and backup shoes

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:17:01
Time Moving: 1:14:48
Distance (mile): 21.3
IF: 0.64
TSS: 53
Work (kj): 437
Average Power: 95
Max Power: 461
Normal Power: 109
Cadence (rpm): 71
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin. A challenging ride at that. After last Sunday's walk I kept saying to myself to change the cleats, but as usual I forgot. Yesterday I had issues toward the end of the ride and forgot again when I got home. Today I got one pair updated with new cleats and will order several more including getting my backup shoes updated. 

Because of this I had to turn at the 10 mile marker and return. My shoe kept unclipping and not only whacked my ankle a few times, but made the bike unstable at higher speeds. 

I suppose there comes a time when it is good to go through all the gear and do maintenance or replacements. I've been a bit negligent lately. 

Weather:

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

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:27:52
Time Moving: 4:25:32
Distance (mile): 75.4
VI: 1.23
IF: 0.75
TSS: 253
Work (kj): 1,660
Average Power: 103
Max Power: 531
Normal Power: 127
Cadence (rpm): 70
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin on a hot morning. 

Weather:

Temperature Start (F): 71
Temperature Finish (F): 86
Wind: ENE
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 12oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 55

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16