Men’s Ride

Karl, Jim and I went for a quick spin. Pretty muggy out there, but the temps were nice. We started early, and rolled about 7:05am from the AMC pond, and about 6:50 from my back gate. Ended up a little further than we planned, but was good. Wind was brutal. This was a pretty hard push to only get 16.2mph. Average watts shows the truth.

I stayed near the front for much of the second half of the ride, but I was never far ahead. It’s more of the initial power-up rather than a massive difference in power. Looking over the last few months of Garmin history for rides over 20 mins and 5 miles, this is my highest average wattage (214 vs 207) by 7 watts, but only my second highest max-average-watts (244 vs 258 highest 20-min average during the ride).

I also had actual breakfast – 2 mini sausage-biscuits (300kcal) and 3 six-inch pancakes (about the same). No syrup or butter. Powerade full-strength in one bottle, and half plus sugar-free green tea in the other… plus 20oz of gatorade mid-ride, plus a fried pie mid ride. It was 20 miles in before I opened the first bottle, but I’ve been pretty well hydrated lately. I definitely felt the slowdown before beginning the rehydration.

I was short on sleep, and had Advocare MNS Max E (though I didn’t have the CorePlex, the probiotic, nor the Omega. I added a single OptiMen multi tablet, and one TwinLab TriBoron Plus calcium). The MNS E is caffeine laiden, and I felt very alert. Perceived exertion seemed lower than expected, but it was still very obviously a hard push. The ingredients all look to be okay were I in a UCI race, but I can’t help but wonder about metabolites, etc. I couldn’t find anything on the USADA or WADA websites on labs for testing. They specifically don’t test supplements. More research is warranted.


http://www.strava.com/activities/188328281

37.4mi Distance
2:18:44 Moving Time
1,470ft Elevation (?)
106 Tough Suffer Score
47 Points in the Red
241W Weighted Avg Power
1,739kJ Total Work
246 Training Load
98% Intensity
Stat 	Avg	Max
Speed	16.2mi/h	37.1mi/h
Heart Rate	142bpm	180bpm
Cadence	80	113
Power	209W	997W
Calories	1,939
Temperature	82℉
Elapsed Time	2:41:19
Device: Garmin Edge 500
Bike: Carbon

Top Results

Accomplished a goal of 295 W for 5 minutes (306 W)
PR on No Road-kill!! (32s)
PR on Robson Ranch TT west (6:33)

Heart Rate Analysis

Z1	Endurance	< 106	4:06	3%	
Z2	Moderate	106 - 141	1:00:52	44%	
Z3	Tempo	141 - 158	45:33	33%	
Z4	Threshold	158 - 175	27:37	20%	
Z5	Anaerobic	> 175	36s	0%	

Zone Distribution

Z1	Active Recovery	1 - 134 W	38:12	28%	
Z2	Endurance	135 - 183 W	20:45	15%	
Z3	Tempo	184 - 220 W	17:46	13%	
Z4	Threshold	221 - 257 W	15:56	11%	
Z5	VO2Max	258 - 294 W	11:59	9%	
Z6	Anaerobic	295 - 367 W	15:52	11%	
Z7	Neuromuscular	368+ W	18:19	13%	

http://connect.garmin.com/activity/580253157
Summary

Distance:	37.38 mi
Time:	2:18:28
Avg Speed:	16.2 mph
Elevation Gain:	1,470 ft
Calories:	1,959 C
Avg Temperature:	82.4 °F

Timing

Time:	2:18:28
Moving Time:	2:18:08
Elapsed Time:	2:41:23

SpeedPace

Avg Speed:	16.2 mph
Avg Moving Speed:	16.2 mph
Max Speed:	37.5 mph

Elevation

Elevation Gain:	1,470 ft
Elevation Loss:	1,496 ft
Min Elevation:	514 ft
Max Elevation:	760 ft

Heart Rate

Avg HR:	142 bpm
Max HR:	180 bpm
Zones% of Maxbpm

Power

Avg Power:	214 W
Max Power:	997 W
Max Avg Power (20 min):	244 W
Normalized Power (NP):	268 W
Intensity Factor (IF):	1.093
Training Stress Score (TSS):	273.9
FTP Setting:	245 W
Work:	1,775 kJ

Cadence

Avg Bike Cadence:	79 rpm
Max Bike Cadence:	120 rpm

Temperature

Avg Temperature:	82.4 °F
Min Temperature:	78.8 °F
Max Temperature:	87.8 °F

Laps11

Split Time Distance Avg Speed
Summary	2:18:27.8	37.38	16.2
1	14:22.4	3.50	14.6
2	11:31.3	3.50	18.2
3	12:54.4	3.50	16.3
4	13:15.2	3.50	15.8
5	13:18.3	3.50	15.8
6	13:30.4	3.50	15.5
7	14:26.1	3.50	14.5
8	11:00.5	3.50	19.1
9	12:46.6	3.50	16.4
10	12:03.3	3.50	17.4
11	9:19.3	2.38	15.3

Weather

79° Feels like 79°
14 mph S wind
Humidity 79%
Source: KDFW

Additional Information

Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original


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