Well, week 2 of higher intensities has come and gone. Much more success this week than last.
The week went something like this:
Tuesday: MIET - medium intensity endurance training. 2 hrs total riding, 1 1/2 hours at 310 watts average. ( this so rocks! )
Wednesday: Long ride day.... raaaaain! I hopped on the trainer for an hour. I switched over from the trainer to the rollers for another hour. By this time it looked like the rain was taking a break so I threw on some warm clothes and took off outside. It took less than half an hour outside for the rain to start dumping down on me again. *mumble*
Thursday: Sprints mixed with zone 1 riding. New personal best on sprints in w/kg. I'm still not in the ball park of my best 5 second from last year in raw wattage, but I'm up about 1 w/kg.
Friday: Recovery spinning. Nothing exciting
Saturday: Here they come. 3 hours of riding mixed with 4 minute power intervals. I got out of the house early to try to beat the rain on my second "long ride" of the week. To no avail... By noon, my morning had looked something like this:
The intervals felt strong. But by the 2 hour mark, it was a driving rain and I had to move into the house on the trainer. So I got three good intervals outside, 385 watts, 388 watts, and 381 watts.
Moving inside changes things a little. Riding the trainer at any zone is not like riding the roads in the same zones (some people may disagree/agree, but I know what my PE tells me). I got through APIs 4 and 5 nicely at 389 watts, and 381 watts. By the time I got around to API 6, I was just plain wore out. My legs never really warmed up coming inside and I bailed out of the sixth API at 1min 27sec at only 367 watts.
This week I'm heading up to Hiroshima's airport course to get some good riding in there. 4 hours on Thursday doing loops of the 13.2 km course and some good hill intervals. There's a 1 km section of 10% climb on that course. I need to be prepared for that come March 18th. Racing is less than a month away!
VW
The week went something like this:
Tuesday: MIET - medium intensity endurance training. 2 hrs total riding, 1 1/2 hours at 310 watts average. ( this so rocks! )
Wednesday: Long ride day.... raaaaain! I hopped on the trainer for an hour. I switched over from the trainer to the rollers for another hour. By this time it looked like the rain was taking a break so I threw on some warm clothes and took off outside. It took less than half an hour outside for the rain to start dumping down on me again. *mumble*
Thursday: Sprints mixed with zone 1 riding. New personal best on sprints in w/kg. I'm still not in the ball park of my best 5 second from last year in raw wattage, but I'm up about 1 w/kg.
Friday: Recovery spinning. Nothing exciting
Saturday: Here they come. 3 hours of riding mixed with 4 minute power intervals. I got out of the house early to try to beat the rain on my second "long ride" of the week. To no avail... By noon, my morning had looked something like this:
The intervals felt strong. But by the 2 hour mark, it was a driving rain and I had to move into the house on the trainer. So I got three good intervals outside, 385 watts, 388 watts, and 381 watts.
Moving inside changes things a little. Riding the trainer at any zone is not like riding the roads in the same zones (some people may disagree/agree, but I know what my PE tells me). I got through APIs 4 and 5 nicely at 389 watts, and 381 watts. By the time I got around to API 6, I was just plain wore out. My legs never really warmed up coming inside and I bailed out of the sixth API at 1min 27sec at only 367 watts.
This week I'm heading up to Hiroshima's airport course to get some good riding in there. 4 hours on Thursday doing loops of the 13.2 km course and some good hill intervals. There's a 1 km section of 10% climb on that course. I need to be prepared for that come March 18th. Racing is less than a month away!
VW