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Route and Ride Data Links:
Ride Metrics:
Time Total: 2:04:45
Distance (mile): 35VI: 1.15
IF: 0.69
TSS: 100
Work (kj): 746
Average Power: 100
Normal Power: 114
Cadence (rpm): 68
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Out and back and spin
Weather:
Temperature Start (F): 54
Temperature Finish (F): 57
Wind: Calm
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:07:27
Distance (mile): 30.4
VI: 1.24
IF: 0.78
TSS: 128
Work (kj): 792
Average Power: 104
Normal Power: 128
Cadence (rpm): 56
Speed Avg (mph): 14
Goal:
Just ride and burn a few excess holiday calories
Ride Description:
Starting from Sosebee Bike Park and rolling around much of the marked BBC route.
Weather:
Temperature Start (F): 40
Temperature Finish (F): 50
Wind: Calm
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 10oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink
Gear:
LOOK 585
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:24:28
Time Moving: 2:24:28
Distance (mile): 40.5
VI: 1.13
IF: 0.75
TSS: 138
Work (kj): 958
Average Power: 111
Normal Power: 125
Cadence (rpm): 67
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Out and back and spin at the Comet
Weather:
Temperature Start (F): 45
Temperature Finish (F): 50
Wind: 10 mph E
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: 3:53:53
Distance (mile): 59.4
VI: 1.26
IF: 0.74
TSS: 219
Work (kj): 1,362
Average Power: 97
Normal Power: 123
Cadence (rpm): 63
Speed Avg (mph): 15
Goal:
Build Endurance
Ride Description:
Out and back and spin on my usual route. I was tempted to go with Laurie and others for a group ride and maybe I should have. This ride was about 30 miles of pushing against a direct headwind. By the time I turned to enjoy the tailwind I was a bit exhausted.
Weather:
Temperature Start (F): 44
Temperature Finish (F): 52
Wind: 7mph NNW
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 15oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Ride Description:
I had too much going on the past couple days to log my usual ride data.
Saturday Strava link: Just briefly, I had a chilly and tough 65 mile ride pushing again a slight headwind on Saturday. I felt like I had overreached by that evening and was risking a big hit to my immune system. I really felt run down and fatigued so I loaded up a second dose of the day with D3, Quecertin, Zinc, NAC and made sure to get to bed on time.
Sunday Strava link: I went to the Comet for a 40 mile endurance ride and got to draft a fast couple of guys in the last 6 miles and that was fun.
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:30:32
Distance (mile): 41.6
VI: 1.11
IF: 0.74
TSS: 136
Work (kj): 987
Average Power: 109
Normal Power: 121
Cadence (rpm): 66
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Out and back and spin
Weather:
Temperature Start (F): 60
Temperature Finish (F): 60
Wind: Breezy
Sky: Heavy overcast and damp
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
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:51:58
Distance (mile): 46
VI: 1.31
IF: 0.81
TSS: 189
Work (kj): 1,050
Average Power: 102
Normal Power: 134
Cadence (rpm): 65
Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
Out and back and spin on a dark and windy morning. I started off from Sosebee Bike Park and it was a full lot considering the weather. As time went the wind picked up and the sun came out for a moment or two.
I did not log my rides last weekend because of bike issues. New chain with hot wax treatment and new Conti 5000 tires. It sure felt good.
Weather:
Temperature Start (F): 66
Temperature Finish (F): 72
Wind: 13 mph NNW
Sky: Heavy clouds with a slight drizzle at the start
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:27:57
Distance (mile): 70
VI: 1.23
IF: 0.76
TSS: 256
Work (kj): 1,628
Average Power: 101
Normal Power: 125
Cadence (rpm): 68
Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
Out and back and spin
Weather:
Temperature Start (F): 70
Temperature Finish (F): 77
Wind: 3-5 mph SSE
Sky: Heavy clouds
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:25:08
Distance (mile): 40.5
VI: 1.11
IF: 0.71
TSS: 123
Work (kj): 921
Average Power: 106
Normal Power: 117
Cadence (rpm): 65
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Out and back and spin
I did 66 miles yesterday with Neal at a calm pace and what a blessing to see Keith B. at the start as well. Great weather and nice ride.
Weather:
Temperature Start (F): 80
Temperature Finish (F): 80
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
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:21:57
Distance (mile): 40
VI: 1.11
IF: 0.75
TSS: 134
Work (kj): 951
Average Power: 112
Normal Power: 124
Cadence (rpm): 64
Speed Avg (mph): 17
Goal:
Just ride
Ride Description:
Out and back and spin. The reason I went to the Comet was that the Beautiful Backroads Century was starting out of my usual spot at the brewery. I went the opposite direction to stay away from the crowds.
Weather:
Temperature Start (F): 70
Temperature Finish (F): 70
Wind: Calm
Sky: Heavy clouds
Nutrition Intake During and Immediately After:
Bottle #1 6oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:45:01
Distance (mile): 76
VI: 1.26
IF: 0.78
TSS: 294
Work (kj): 1,756
Average Power: 103
Normal Power: 129
Cadence (rpm): 70
Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
Out and back and spin. Felt a bit fatigued today.
Weather:
Temperature Start (F): 60
Temperature Finish (F): 80
Wind: SSW 2 mph
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile 24
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:52:39
Distance (mile): 80
VI: 1.21
IF: 0.78
TSS: 297
Work (kj): 1,855
Average Power: 106
Normal Power: 128
Cadence (rpm): 65
Speed Avg (mph): 16.5
Goal:
Build Endurance
Ride Description:
Out and back and spin. Stretching it out a bit more. Fantastic weather and pretty quiet out here today. I learned later there was a charity ride in Atlanta. Very enjoyable solo ride.
Weather:
Temperature Start (F): 63
Temperature Finish (F): 83
Wind: Calm
Sky: Partly cloudy
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
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:03:44
Time Moving: 4:03:44
Distance (mile): 68.4
VI: 1.19
IF: 0.80
TSS: 260
Work (kj): 1,614
Average Power: 110
Normal Power: 132
Cadence (rpm): 68
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
I messed up and was extremely behind on meeting Mike and Neal for the ride. I put out a decent pace and was actually pretty near at the turning point. I put on a chase again hoping to maybe catch up and ride the remaining miles, but still was unable to catch up.
Pretty good day out on the bike chasing friends.
Weather:
Temperature Start (F): 74
Temperature Finish (F): 85
Wind: 4mph E
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 15oz. Water, Aminos, Maltodextrin
GU gel at mile
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 3:34:53
Distance (mile): 58
VI: 1.28
IF: 0.75
TSS: 205
Work (kj): 1,253
Average Power: 97
Normal Power: 124
Cadence (rpm): 63
Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
Out and back and spin before the rain comes in.
Weather:
Temperature Start (F): 73
Temperature Finish (F): 83
Wind: Calm
Sky: Foggy to heavy clouds
Nutrition Intake During and Immediately After:
Bottle #1 15oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:19:22
Distance (mile): 41
VI: 1.10
IF: 0.73
TSS: 125
Work (kj): 918
Average Power: 110
Normal Power: 121
Cadence (rpm): 66
Speed Avg (mph): 18
Goal:
Build Endurance
Ride Description:
Out and back and spin
Weather:
Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Calm
Sky: Partly Clloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:39:46
Distance (mile): 77
VI: 1.32
IF: 0.71
TSS: 239
Work (kj): 1490
Average Power: 89
Normal Power: 117
Cadence (rpm): 65
Speed Avg (mph): 16.5
Goal:
Build Endurance
Ride Description:
Out and back and spin on a hot day.
Weather:
Temperature Start (F): 72
Temperature Finish (F): 90
Wind: Calm
Sky: Partly cloudy
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
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:19:14
Distance (mile): 41.0
VI: 1.13
IF: 0.67
TSS: 105
Work (kj): 820
Average Power: 98
Normal Power: 111
Cadence (rpm): 65
Speed Avg (mph): 18
Time in iLevels
Recovery 44.1
Endurance 27.1
Tempo 12.5
Sweet Spot 5.6
FTP 4.4
FTP/FRC 4.7
FRC 1.6
FRC/Pmax 0.0
Pmax 0.0
Goal:
Build Endurance
Ride Description:
Out and back and spin on a hot Sunday.
Weather:
Temperature Start (F): 88
Temperature Finish (F): 88
Wind: Calm
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:09:27
Distance (mile): 70
VI: 1.29
IF: 0.73
TSS: 223
Work (kj): 1,401
Average Power: 94
Normal Power: 120
Cadence (rpm): 66
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Very quiet start out of the brewery this morning with just a few. One group was the Try Bike group often led by Tiago and they have been using a version of my route for a while now so I thought maybe a chance to get a few miles with them. They caught up with me around mile 22 and I stayed with them until about mile 30 when they veered off.
The rest was a nice solo cruise back. Good weather and I felt a bit of improvement.
Weather:
Temperature Start (F): 73
Temperature Finish (F): 86
Wind: Calm
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 20oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 35
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 2:21:20
Distance (mile): 40.8
VI: 1.14
IF: 0.64
TSS: 96
Work (kj): 784
Average Power: 93
Normal Power: 105
Cadence (rpm): 64
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Out and back and spin.
Weather:
Temperature Start (F): 87
Temperature Finish (F): 89
Wind: 8 WNW
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:37:11
Distance (mile): 73.2
VI: 1.31
IF: 0.69
TSS: 219
Work (kj): 1,439
Average Power: 87
Normal Power: 113
Cadence (rpm): 65
Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
Out and back and spin on my usual route. Very quiet day with traffic and very few other cyclist. Fairly good day except getting a flat at mile 40 miles. Fortunately it was the front tire and much easier to change on the side of the road than the rear on this Felt tri bike. Not the greatest performance or push, but still a nice day on the bike.
Weather:
Temperature Start (F): 73
Temperature Finish (F): 88
Wind: 3mph ESE
Sky: Cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 10oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:02:36
Distance (mile): 66
VI: 1.28
IF: 0.76
TSS: 233
Work (kj): 1,414
Average Power: 97
Normal Power: 125
Cadence (rpm): 67
Speed Avg (mph): 16.6
Goal:
Build Endurance
Ride Description:
On Friday evening I was not sure about the weather report, but prepared much of my gear and set the alarm for 4:30 to get an early start if possible. It is funny how I get this idea of the day's weather based on the little icon. It had 15% with a storm icon. However, this is not always how the day will turn out. It was actually fairly sunny with mild temperatures at the start. There were also quite a few groups rolling out of the Budweiser Plant. After a brief talk with Neal I rolled out at 7 on my usual route.
The data may not tell much of a story, but each week I am feeling some positive changes. I am still well below my peak performance levels, but I am encouraged that I am on the right track by slightly ramping up the training load each week.
Weather:
Temperature Start (F): 70
Temperature Finish (F): 85
Wind: Calm
Sky: Partly
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 1:54:30
Time Moving: 1:54:30
Distance (mile): 31
VI: 1.16
IF: 0.67
TSS: 87
Work (kj): 658
Average Power: 96
Normal Power: 111
Cadence (rpm): 65
Speed Avg (mph): 16.7
Goal:
Build Endurance
Ride Description:
Out and back and spin
Weather:
Temperature Start (F): 80
Temperature Finish (F): 80
Wind: Calm
Sky: Heavy Clouds with some light rain
Nutrition Intake During and Immediately After:
Bottle #1 6oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:22:08
Distance (mile): 72.5
VI: 1.27
IF: 0.78
TSS: 267
Work (kj): 1,589
Average Power: 101
Normal Power: 129
Cadence (rpm): 67
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Out and back and spin. Endurance ride with Mike, Neal and Mark.
Weather:
Temperature Start (F): 69
Temperature Finish (F): 81
Wind: Calm
Sky: Heavy to partly cloudy
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, fig bars
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 4:21:57
Time Moving: 4:21:57
Distance (mile): 71.6
VI: 1.27
IF: 0.75
TSS: 247
Work (kj): 1,536
Average Power: 98
Normal Power: 124
Cadence (rpm): 67
Speed Avg (mph): 16.6
Goal:
Build Endurance
Ride Description:
I rolled out of the Budweiser Plant with Mark and Alan on my typical out and back route. My goal was the same as well. Just keep pedaling at a steady pace. Alan turned back at 24 and Mark and I split at mile 33. My goal was to get in 70 miles as I am trying to stetch it back out to 80 miles without impacting other training days.
Weather:
Temperature Start (F): 65
Temperature Finish (F):
Wind: NW 5
Sky: Sunny
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 6oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 55
Post Ride: 30 gram protein drink, fig bars
Gear:
Felt IA16
Route and Ride Data Links:
Strava - Today's Route
Ride Metrics:
Time Total: 4:17:57
Time Moving: 4:17:57
Distance (mile):
VI: 1.28
IF: 0.66
TSS: 190
Work (kj): 1,321
Average Power: 85
Normal Power: 109
Cadence (rpm): 71
Speed Avg (mph): 16
Goal:
Build Endurance
Ride Description:
The data may not speak of great performance, but there are some little things that I felt today that indicates some improvement. I am also starting to get some consistency on my weekday intervals at home. Just some little increases here and there and let this body adapt at the rate it can handle. I have noticed now that I am in my later 50's that my recovery time is longer.
Enjoyable ride either way. Great weather even if there was a bit of headwind at times on the way back.
Weather:
Temperature Start (F): 67
Temperature Finish (F):
Wind: ESE 6mph
Sky: Partly cloudy
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
GU gel at mile 51
Post Ride: 30 gram protein drink
Gear:
Felt IA16
Route and Ride Data Links:
Ride Metrics:
Time Total: 3:40:22
Distance (mile): 61
VI: 1.32
IF: 0.69
TSS: 176
Work (kj): 1,138
Average Power: 86
Normal Power: 114
Cadence (rpm): 73
Speed Avg (mph): 17
Goal:
Build Endurance
Ride Description:
Out and back and spin with Mark until he split off around mile 45.
Weather:
Temperature Start (F): 70
Temperature Finish (F): 77
Wind: Calm
Sky: Heavy clouds (tropical storm moving in)
Nutrition Intake During and Immediately After:
Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water
GU gel at mile 24
Post Ride: 30 gram protein drink
Gear:
Felt IA16
