Nutrition for the 4.5 hour bike included Infinite 250 cals per hour and back up was Roctane Gu with caffeine at 110 calories each.
Chance of rain was 50% and the wind was East at 14 mph. Very humid and Dew point in the 70's again. Tropical out.
Meeting a friend this am at 0400 whom is riding till 0700 with me then hooking up with a few more members of the aTc at 0700.
BIKE workout this am was brutal for the first 90 minutes thanks to all the FTP work.
WU: 20-30' @ 65-70%/z1-2/Easy
WD: 10' Easy spin.
The FTP numbers: Note my FTP or 100% is 247. These are to be done at 95-100%. Overall very happy. Note this is my first test with the new numbers.
Work: 117 kJTSS: 13.2 (intensity factor 0.994)
Norm Power: 246