Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:23:50
Distance (mile): 70
VI: 1.52
IF: 0.56
TSS: 140
Work (kj): 965
Average Power: 61
Normal Power: 93
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin on my usual route. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): 90
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 25

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: 4:37:15
Distance (mile): 74.4
VI: 1.47
IF: 0.54
TSS: 138
Work (kj):  1,018
Average Power: 61
Normal Power: 90
Cadence (rpm): 65
Speed Avg (mph): 16

% Time In Zones

Active Recovery 73.7

Endurance         13.4

Tempo                   5.4

Threshold          2.7

VO2max                   1.8

Anaerobic Capacity   2.9

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 71
Temperature Finish (F): 87
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 25
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Rainy Saturday Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Not worth mentioning. It was basically 22 miles of easy riding on very wet roads and rain. Sometimes the rain was hard enough to make it hard to see. 

Goal:

Build Endurance

Ride Description:

I knew this ride would be at risk of storms, but I tried anyway. About mile 12 it started raining on me and the sky was getting darker. I stopped at the church and saw Ron putting away his table and he told me a storm was headed our way. Based on the radar it looked like I would have just enough time to get back before it hit. When I got back the sun was out, but the storm was still shown on the radar as coming. 

Weather:

Temperature Start (F): 74
Temperature Finish (F): 74 with 94% humidity
Wind: Breezy
Sky: Heavy clouds with rain at times

Nutrition Intake During and Immediately After:

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:21:21
Distance (mile): 41
VI: 1.20
IF: 0.48
TSS: 55
Work (kj): 562
Average Power: 66
Normal Power: 79
Cadence (rpm): 66
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 90
Temperature Finish (F): 93
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 
 LOOK  585 

Saturday Solo Endurance

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:31:56
Time Moving: 4:31:56
Distance (mile): 74
VI: 1.44
IF: 0.57
TSS: 147
Work (kj): 1,057
Average Power: 65
Normal Power: 93
Cadence (rpm): 65
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 71
Temperature Finish (F): 90
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 10oz. Water, Aminos, Maltodextrin
GU gel at mile 24
GU gel 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: 2:22:07
Distance (mile): 40
VI: 1.19
IF: 0.48
TSS: 56
Work (kj): 573
Average Power: 67
Normal Power: 80
Cadence (rpm): 66
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 87
Temperature Finish (F): 87
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
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: 4:38:49
Distance (mile): 72.7
VI: 1.44
IF: 0.53
TSS: 131
Work (kj): 1,009
Average Power: 60
Normal Power: 87
Cadence (rpm): 63
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. Really wasn't feeling up to it, but glad I put in the miles.

Weather:

Temperature Start (F):77
Temperature Finish (F):87
Wind: 6 SE
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Bottle #2 12oz. Water
GU gel at mile
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: 2:21:00
Distance (mile): 41
VI: 1.19
IF: 0.54
TSS: 69
Work (kj): 634
Average Power: 75
Normal Power: 89
Cadence (rpm): 67
Speed Avg (mph): 18

Distance Entire Workout 41.5

Goal:

Build Endurance

Ride Description:

Out and back and spin. My legs were just too tired so today was just a calm out and back. It was a pleasure to meet Andre and James at the end in the parking lot. They breezed past me on the way out and again on the way back. 

Weather:

Temperature Start (F): 85
Temperature Finish (F): 87
Wind: ENE 7mph
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