Sore Today, Gone Tomorrow?

The long ride in the heat yesterday is certainly taking it’s toll.

Water

On the plus side, I’m not at all dehydrated! No headaches after the ride or this morning, which is something I’ve encountered when out riding in the heat and not drinking enough liquid. I consumed ~4 bottles of water during the ride (out for 4:30) and then at least 4-16oz glasses throughout the day once I got home. Plus beer.

I continue to forget to sprinkle some salt into my water bottles. Will hopefully remember on the next ride, as I’m thinking this should help stave-off the dehydrated feelings even better.

Legs

This is where I’m feeling it. The ride started off with nearly all of the elevation early on. While this was a good approach to ensure I finished the ride without feeling dead, and gave me the opportunity to push much harder early on, I think that up-front effort led to some strain on the flat, fast potions of Rt 29 towards the end.

My leg muscles feel sore, and a bit tender in the inner-thigh / knee area. A good day of rest today should fix it (kinda, I need 15 more miles tonight to complete a Strava challenge, but that will all be low-intensity).

Metrics

For the first 32-odd miles, average power was 163W and normalized power 197W. For the balance of the ride average power dipped to 135W with normalized power at 141W (indicating much less variation in power output). The combination of rising temperatures and general fatigue led to a decrease in power output, even as the road flattened out before me and I did not have to put in huge efforts on the climbs.

An interesting chart is average speed versus power. The red line denotes an inflection point at the end of the ride where average speed continued to climb even as power output fell.

Source: VeloViewer.com

A different look at how power (particularly peak power output, with no hills at the end of the ride) decreases gently over the course of the ride. The heat-map color indicates heart rate.

Gaps in the chart are because of taking a break in Frenchtown, or walking my bike across the bridge 4 times.

For heart rate data, during the first half of the ride (which ended with a big downhill push on River Road / Rt. 32 on the PA side of the river), it’s interesting to see that my average heart rate stayed about the same as the second half. The story is in the quartiles.

First HalfSecond Half
Q1144142
Median157150
Q3165157
Average154149

The averages were closer than the change in median HR. The Q1-3 spread also shrank in the second half of the ride (from 21 down to 15 bpm). Indicative, at least, of the flat nature of that second half of the ride. I wonder what this would have looked like had the second, flat portion of the ride been more tree-covered and not as hot.

Anyways, it was a good ride yesterday! I thought I could have pushed harder, but by the end I knew I was right where I needed to be (not overly tired, but certainly feeling the effort). Long rides under the sun always take a lot out of you, even if you’re not pushing full-gas the entire way.

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