Looking Out At The Road Rushing Under My Wheels
Monday, November 28, 2016
Friday, November 25, 2016
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.
Tuesday, November 22, 2016
20 and 16 minutes at tempo
Sunday, November 20, 2016
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.
Saturday, November 19, 2016
Tempo: 2x15, 2x10 and 3x1 power interval
CTS article on strength training
Thursday, November 17, 2016
Sunday, November 13, 2016
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 ;-)
Friday, November 11, 2016
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.
Tuesday, November 8, 2016
12x30seconds two sets
Saturday, November 5, 2016
12x30 seconds, 2 sets
Friday, November 4, 2016
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.