Tuesday, October 30, 2012

30/30's, inside on the trainer

After several weeks of great weather in October we finally had a cold rainy day in he upper 30's to low 40's so todays intervals were done on the Cycle-Ops Indoor 400. Just like last week we did 3 sets of ten 30 second on 30 second off efforts with 5 minutes between the sets. I also used this as an opportunity to go for a higher cadence at 110+. As a result todays average power for the sets was 487, 483 and 485 was lower than last weeks efforts. The one advantage of riding indoors is its easier to sit in the saddle and settle into a decent wattage output without having to worry about any traffic, turns, hills, etc. The power profiles are about as flat as they'll ever be. It also seems a little easier to bring up the average in the last 10 seconds if its seems like I'm going to come in too low. My lowest power out of the 30 intervals was just under 470 and the highest was 505. The disadvantages are the usual issues with riding indoors at intensity. It always seems more difficult given the same power, the time seems to go by slower, you seem to notice the Hr going up more than when outside, you sweat a lot more, etc. Shifting on the Cycle-Ops is also a little more challenging than a regular bike. There is just a small toggle button that moves the wattage up and down (you can also use gears or slope but I like the wattage number as a goal). I start each 30 second effort at a setting of about 330-350 watts and just keeping upping it until I'm at 520-530 at around the 10 second mark. The ability to generate really big watts in just 30 seconds is tougher inside and seated. Going in and out of the saddle while shifting outside allows bigger power. While my outside cadence riding up a slight slope at Ault Park was in the mid 80's my indoor cadence was around 110 average. I even had a couple at 115 and one at 124. At the indoor and outdoor time trials I'm between 105 and 110. At the end of the 30 seconds there is the issue with the Cycle-Ops that when you slow down just a little at that wattage setting that the pedals lock up. I quickly shift back to about 180 in 5-10 seconds and start pedaling again until its time for the next effort. I have another day on these scheduled for tomorrow after the morning spin and circuit classes.

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