2x3 SS, 2x15 tempo and 2x3 SS

I didn't see this until this morning so I went at it around 6am to 7am. I have board meetings from 8am until 5pm between Cincinnati and Columbus so I thought I'd better get after it. I did some modifying. The 2x15 tempo is a 1x25 and the last two 3 minutes just had one minute between, as did the transition from the tempo to the first SS. All in all, a good hour. NP at 289 for 51 minutes.

3x3 steady state and 2x15 tempo

Today's schedule included 3x3 steady state efforts and 2 x 15 minute tempo efforts. Power for each was right in the recommended zone. An added benefit is the NP for the entire ride. Ended top being a very high-end endurance ride also. 

Fall/Winter Field Test

Looking at my schedule for the week, and knowing I had light weekend on the bike, I moved the field test to today as opposed to tomorrow. All went well with power at 386 and 386. I was dying on that second one on the second half. I always assume two songs for each effort. Finished song #2 and still had minute to go. Looking back, in 2011 the results were 344/347, 2016 they were 380/374. We obviously do this once or twice per year but I was just curious to go back petty far and then look at not too long ago. Over the last couple of years the 370-390 range has been typical.

Smoky Mountains

On Thursday did a 10 mile hike on Fork Ride from 5900' down to 3000' and back up. On Friday, did the Clingmans Dome round trip of 51 miles. Made it to the top from the house in 2:14, a few minutes faster than usual. Not trying to go fast, just a good steady pace (235 NP watts) 

over 400 rings...this is half of the trunk

 the trail 

tunnel of Rhodo's 

the ride 

Back At It

Took three days off the bike after the century on Saturday. Started back today with two classes and headed to the mountains to do some hiking and biking. Good to have the break after a season of races and big miles. Will have more coming up interspersed with interval days. 

3x12 steady states with 5 minutes between

Target power was 320-333 with actual 328, 333 and 341. Will do a long ride tomorrow and then take off Sunday through Tuesday. 

Kaisa Keranen Fitness videos

Saw her featured in the ACE Fitness magazine at their annual IDEA Fitness conference. Some very tough exercises!


https://www.youtube.com/watch?v=l_qa1smc8Ho


https://www.youtube.com/watch?v=xyDuYI1JhR8


https://www.youtube.com/watch?v=piamNo6mbDw

Todays Classes

Two hours of class plus the commute to and from the club are show below. Desired goals for the HR zones were hit. I'm not looking for too much in the red but plenty in the yellow. We had a good stretch in the circuit class (second half of the chart) with an extended yellow. We were mixing up lifting with plyometrics in one minute on 15 second off efforts for 10-12 minutes. Tomorrow is a rest day, 3x12 steady state on Friday, hopefully a long endurance ride on Saturday and then 3 days off (Sunday though Tuesday). No more Cleves on my schedule this year. One more Blue Streak in October and then we start the indoor time trials in November. Still have the Florida State 5k and 10k in December. 

Blue Streak

Not a great time but power was ok. Overall, 333 watts, 90 rpms and 27 mph. First half was 335, 28 mph, second half was 336, 26.5. That turn really knocks it all down a notch or two. Definitely shows that doing the hour strength and plyo class on Monday night is detrimental to a good time here.

Endurance with a new 60 second all-time

An endurance effort but I couldn't let that one minute effort unresolved. Added a few more watts to the record with a new all-time best of 614. I think 620+ is possible. Not that that is in anyway critical to my time trial goals, just personally fun and motivating.

Saturday Inside Endurance with some intervals

Due to the rain I rode inside for a couple of hours. I was going to go for a new 1 minute PR (611+) and did some build up to that but 32 seconds into the minute I was at 630 so I bailed on it thinking I had to actually be closer to 640. Oops. Oh well, I'll get it soon enough. Maybe even o the Blue Streak Warmup this week.  No hope that I would push ti the upper 600" or 700+ to get above 650. I also gave the 5 second record a shot (needed to get above 1100). Hit a max of 1055 with the avg at 979 so pretty far off. Haven't really been doing any training that would support PR's at t his point but it made the indoor ride a little more interesting. 

Mistakes Made by the Exhausted Athlete from CTS

https://trainright.com/worst-mistakes-exhausted-endurance-athletes/?utm_source=ctsnewsletter&utm_medium=email&inf_contact_key=b8bf1b074da0ed0afb7d956ab2e4b741f83ddaa376bb7de4826ae36b5d495c36

Anaerobic Intervals from TrainingPeaks

https://www.trainingpeaks.com/blog/how-to-use-anaerobic-intervals/?utm_source=tpr&utm_medium=email&utm_content=user&utm_campaign=20180908_weekly_news

Watts per Kg article from PowerTap

I do think that in time trials the higher wts/kg given similar aerodynamics does win 

https://www.powertap.com/post/blog-power-to-weight-ratio-whats-watts-per-kilogram-all-about

Ride more Miles? From RBR

https://www.roadbikerider.com/ask-the-coach-should-i-ride-more-miles-part-1/

Kentucky 5k and 10k time trial championships

A good day in Kentucky. I rode the 5k in 6:27, one second off the course record and a personal record (for that course and any 5k) and good for the gold, but just by 2 seconds. There was a rider from Louisville, Curt Tolson (42 national medals on the track), who rode very well. Actually rather surprised that I was able to (barely) beat him. He's very well know and one of the most successful riders in the country. In the 10k I rode a 14:00 for the gold. Not a record but still strong. The 5k was 376 watts, 98 rpm, 28.83 mph. The 10k was 350 watts, 92 rpms, 26.45. I was certainly tired on that effort.

Tomorrows 5k and 10k in KY

Feeling well rested for tomorrow. Hopefully I can get close to my previous times of 6:30-6:40 and under 14 minutes for the 5k and 10k respectively. Its a pretty fast course, especially the 5k as it has no turns. Certainly have a competitive field with some great KY riders on the start list.