Saturday, November 18, 2017

Intervals: 3 min at 266, 300, 333 and 366 (12 min total), 3 sets

Did these inside given the heavy winds although the rain forecasted still hasn't arrived. Warm day so could have ridden outside but no doubt these work better inside. Instructions were 3min at 266, 3 at 300, 3 at 333 and 3 at 366 for a 12 minute stair step effort, x 3, with 5 minutes between. The results like up well with the predicted power. 




Thursday, November 16, 2017

Todays Power Profile Test

Todays Protocol:


warm up 15-20 minute high Endurance
10 second max sprint
2 minute rest
10 second max sprint
5 minutes rest
1 minute max interval
5 minute rest
5 minute max interval
15 minutes easy riding
20 minute TT
cool down



I have to say that I saw this on the schedule and was actually kind of excited to have at them. Given it was in the 30's I did this inside. I think I could get more power on the 10 second efforts outside but all others were just as good if not better inside. Power was pretty much as expected with 855 and 835 on the 10 second, 514 on the 60 second, 388 on the 5 minute, and then 355 for 20 minutes. I'm obviously not a sprinter ;-) I will do the next interval day on Saturday as prescribed (12 minutes broken into 4x3 going from 260-360, 3 sets). On Sunday I may do a local .36 mile hill climb challenge. Its going to be cold (30's) and this will only take a couple of minutes. I can suffer through the effort and the cold.

Building your Base? Still relevant?

https://www.roadbikerider.com/latest-rbr-newsletter-2017/304-issue-no-786/3205-is-it-necessary-to-build-an-aerobic-base

Reasons to Strength Train

https://trainright.com/cyclists-benefit-strength-training/?utm_source=CTS+Newsletter&utm_campaign=94ad0a2ddd-EMAIL_CAMPAIGN_2017_08_24-kale-kimchi-jeff-mahin&utm_medium=email&utm_term=0_9d08d48022-94ad0a2ddd-106443499&mc_cid=94ad0a2ddd&mc_eid=7cc4bcc2b1

Wednesday, November 15, 2017

Todays Classes by HR zones

Two classes with spin first followed by strength.....good mix of 70-85% efforts 



Monday, November 13, 2017

2x20 inside, steady state power

inside today for 2x20 minutes at steady state power, 320-325



Friday, November 10, 2017

Hiking and Biking in TN/NC









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