10x15 seconds on/off, x 2

while my HR didn't seem to go all that high these felt like I was really out of breath; did them inside due to rain; outside I think I'd be pushing 600....maybe tomorrow if the weather holds

Understanding Strength Training by CTS

https://trainright.com/5-things-cyclists-dont-understand-strength-training/?utm_source=CTS+Newsletter&utm_campaign=e4b063f4f6-EMAIL_CAMPAIGN_2017_08_24-kale-kimchi-jeff-mahin&utm_medium=email&utm_term=0_9d08d48022-e4b063f4f6-106443499&mc_cid=e4b063f4f6&mc_eid=7cc4bcc2b1

6x1 minute and 3x30 seconds

Power as expected at 508, 519, 502, 520, 519 and 523 on the 60 seconds and then 625, 607 and 598 on the 30 seconds....not a super tough workout but just something to get the HR and power going 

4 x 10min/333, 2 min at 433, 5 min between

same as earlier in the week but a little lower on the two minute efforts...maybe tired from yesterdays ride

Holiday Season Mistakes from CTS

https://trainright.com/4-worst-holiday-season-fitness-mistakes/?utm_source=CTS+Newsletter&utm_campaign=3d34235beb-EMAIL_CAMPAIGN_2017_08_24-kale-kimchi-jeff-mahin&utm_medium=email&utm_term=0_9d08d48022-3d34235beb-106443499&mc_cid=3d34235beb&mc_eid=7cc4bcc2b1

Hiking and Biking in GSMNP, November 23-24

10 min at 333 and 2 at 433, x 4

Power goals were 10 minutes at 33 followed immediately by 2 minutes at 433. I was right there on the 10 minutes but fell short of the 433. I was closer to 410-415. Just couldn't find that power after 10 minutes at 330+. 

Straight Street Hill Climb

I forget to hit the INT button but its pretty easy to find the effort near the end of the ride. It was cold, mid 30's and the warmup options were minimal so went at this pretty cold. And, it was mass start with 100+ riders at the bottom of the climb with no ramp. Yuck! Slope ranged from about 10-21%. Given the array of riders (a few cat 1/2 but mainly cat 5 and below), I opted to let them all clip in and get going before I took off. I passed most of them. Looks like it took me around 2:30 and around 460 watts, so not too far off what I've done on my 3 minute power efforts on the hill near my house. I just don't like mass start events, especially with bike messengers, mountain bikes, etc. I did set a new one minute power best at 551 watts. Well runevent and I can see the attraction for the runners, bikers, and duathlon participants. Not sure its my kind of event.

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. 

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

Todays Classes by HR zones

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

2x20 inside, steady state power

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

Hiking and Biking in TN/NC

classes today

HR data from  todays non stop spin at 276 watts and then circuit class