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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
