• 4h 55m 02s
  • 55.85 miles
  • 11.36 Mi/hr

I told Kevin that this gravel ride would be an adventure and it was. I had a flat tire about 25 miles into the route. I managed to fix it. Then I went up Rich Mountain and that was fine but I missed a turn coming down and had to go back up. It turns out that I had gone up the "correct" side the first time and this was a b*tch. There's been so much rain here that the gravel segments were slow. This was meant to be a five hour tour and this seems close enough ;-)

View from Green River Road


Rest day today. Travel this evening.

Our original plan was to check the mail last night and then I wanted to do my long ride today, unfortunately, the forecast changed to 1.5 inches of rain in WNC today so...  Anyway, I decided to hold on to my vacation day and we are going up tonight.  I'll get my long ride in tomorrow or Saturday.  My route is mostly rural so it should be OK, just the Crab Creek section is of concern. It'll be fine.

Zoe has obedience trials Friday and Saturday. Kevin was super excited that it's just four miles from the condo.

  • 1h 39m
  • 20.58 miles
  • 12.47 Mi/hr

Umstead gravel ride. More trees.

All that's there are trees

√ Umstead ride tonight

Bike #1
  • 1h 02m 54s
  • 21.36 miles
  • 20.38 Mi/hr

Lactate Intervals on Wandering Flats in Makuri Islands

15 min Build at 50-75%
7x 2min at >95% Maintain cadence (95-100 rpm), recover 3 min Rest at less than 65%

Bike #2
  • 20m 47s
  • 7.54 miles
  • 21.77 Mi/hr

Team Valhalla Wake-up North America Ride as extended cool down

  • 33m 25s
  • 3.01 miles
  • 11m 06s /Mi
  • Strength
  • 20m 40s

Two rounds of 12 each:
TRX chest fly
TRX reverse fly
TRX tricep extension
TRX lat pulldown
TRX push up
Ab wheel rollout

  • 1h 01m 37s
  • 21.02 miles
  • 20.47 Mi/hr

Zwift - Group Ride: TeamZF Monday Motivation 🚴‍♂️💪🏻 (D) on The Magnificent 8 in Watopia

Recovery ride

  • Strength
  • 48m 49s

Coach Parry session: single leg squat, renegade push up, hip raise with ball squeeze, crunch,
single leg calf raise. side plank with leg lift and hip flexion. Then ab wheel rollouts.

I was going to run at lunch but I managed to forget socks.

  • 2h 02m 05s
  • 26.19 miles
  • 12.87 Mi/hr

Umstead gravel ride with hill repeats

  • 4h 35m 15s
  • 73.44 miles
  • 16.01 Mi/hr

I was relatively happy with today's solo ride. It looks like I've done this route four times, three times using an Endurance Nation plan and this time with Coach Parry. CP has been somewhat lower volume and intensity but I have enjoyed it so far. I feel fresher and I'm having fun with my rides.

Now to the results -- this was the fastest time on the route (barely) and the highest normalized power of the four efforts.

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