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
