More Tempo Efforts

Inside again on these with 30 minutes at 290 and 20 at 288 and then 3x1 minute at 463, 459 and 469.

Rode to Clingmans Dome, 52 miles roundtrip, 26 up and then down. I did 23.5 minutes at 305 and 15.5 at 285. I started another and gave up at 8 minutes at 266 or so. I think that after Monday strength class, Tuesday 3x12's, Wednesday two classes and the 6.5 hour hike yesterday I was just a little tired today. Although the overall time on the ride was pretty typical. I did sleep really well last night for 9.5 hours. I'll probably hike tomorrow. We drove home on Sunday.

20 and 16 minutes at tempo

Low 290's on both of these, inside. Looking to do some miles in the mountains on foot and bike over the next 4 days. 

Indoor 30

Rode 30 miles inside today at about 200 watt with 3 x3 minutes, 3 between, at 385-390. Just wanted to see where I was on those with the upcoming Florida 5 and 10k events in a little over two weeks. Will want to hold 390-410 on the 5 and 380-390 on the 10 for 6.5 to 13 minutes respectively.

Tempo: 2x15, 2x10 and 3x1 power interval

cold, windy and maybe some rain so did this inside: 2x15 at 294 and 292, 2x10 at 294 and 292 and then 3x1 at 476, 475 and 482

CTS article on strength training

http://trainright.com/5-things-cyclists-dont-understand-strength-training/

Century Ride

Left at 7am and had a low temperature on this ride at 29. I hate riding in the cold. By the time I reached Loveland and climbed out of the river valley the temperature went up 7-8 degrees in about 20 minutes. It went to about 52 as I rode through the fields near Black Hawk, Blanchester and Middlebrow. Back on the trail at Ft Ancient it dropped back into the 40's but climbed to 66 by the end of the ride. had to finish the ride inside to get to 100. 

Indoor Time Trial

Certainly not my finest effort. I had a grade school reunion last night that I was in charge of so I didn't get home until 12:30, slept horribly and was up at 5:30. I didn't really feel tired on the bike but once we started I just had nothing. The CompuTrainer showed 355 and its usually a little low. The bike I was on, my old Tommasini, hadn't been calibrated in probably a year so it showed a generous 397. I'd say closer to 365-370 for an even 15 minutes. I was about 15 seconds off my goal which would have been about 10 seconds off my PR. I supposed the silver lining is that even on an off day I can still muscle through for a decent time. I almost skipped but I was up anyway. Looking forward to a nap this afternoon after I manage the indoor triathlon at our club. I need to stop raising my hand ;-)

2x15 tempo, 2x10 tempo, 3x1 power interval

I did these inside. Held around 300 on the tempo efforts and 460-480 on the 1 minute efforts. Had some cadence variation as requested on the 15 minute efforts (every 5 minutes going from 100 to 90 to 100) but not so much on the 10 minutes, just kind of held the power. I do have an issue with that. Something to work on.

12x30seconds two sets

Went outside for these. Only about 50 degrees but felt like getting out. Used the flat section of the Ault Park crit course behind the pavilion starting near the chicane on each side. Here is the power/cadence date:

394/110, 470/109, 471/109, 472/107, 447/110, 446/114, 477/115, 475/119, 461/116, 486/111, 490/114, and 450/116 for set 1. Set was 604/93 (used the uphill section), 512/103, 536/106, 515/103, 504/110, 544/100, 600/113, 502/97, 525/103, 522/103, 509/107, 634/95 (uphill again). Loads of fun! Actually I do like these. kind of preferjust going for power with cadence in the 90's but I need the 110+ work also.

12x30 seconds, 2 sets

I did these inside as it was too cold early in the morning (30's). Pushed cadence above 125 on most, averaged from 26mph to 29 mph (second set mainly above 28) and power in the low 400's. In a typical 30 second all out I'd be 600+ but looking more for that high blend of cad/speed/wts in rapid fire sequence over two 12 minuet sets. 

2x8 minute field test, inside

377 and 384, inside. I always have some trepidation doing these inside. The 8 minutes seems to take 30. I was happy I held about the same as outside. The new bike is definitely more user friendly when it comes to fine tuning the power and the cadence is much more in line with what I would do outside. On the old bike I would be grinding away in the 70's at that power.