Fall/Winter Training Goals
Looking at 2019, I'll have the usual Ohio, Kentucky, Indiana, Michigan, and Florida state 5k and 10k time trials, the Ohio USAC state time trial, NSG nationals in Albuquerque and possibly USC nationals in Colorado Springs. And, lets not forget the local Cleves Time Trial Series and the Blue Streak. So, going into the fall/winter training block, I'll want to....
take the rest days as noted by my coach...always!
push the zones: if steady state is 32-335, I want to push into the 340's, or higher
watch he weight: I usually gain 3-5 lbs, not a big deal, but would prefer to avoid this; the evening fast from dinner to breakfast (roughly 12 hours) seems like a good way to keep those extra and useless calories from sticking around
get on the time trial bike every once in a while: I'll go from the last tt to the first without getting out the training bike; need to get on it more often just to keep the back and legs used to that position
strength training: same plan as in the past, maybe incorporating some larger weights in class
No red zone but plenty of 80%+ in both classes. Rest day tomorrow and then three days of endurance with some steady state in their.
workout #2: 1x20 minute tempo
shooting for 300 watts and just slightly above in the end; lost track of time and went 1 minute longer
Mondays Steady States....first fo two scheduled bike workouts today
all went as planned; pushed the power above the 323-333 zone with power at 331, 340, 341 and 354; NP just below 300 for just below an hour ; have a 20 minute tempo effort later in the day
Altitude Training for 2019
With NSG being held in Albuquerque at 6000' and USAC Masters being Colorado Springs, I decided to order the altitude training package from Mile High Training. It'll arrive closer to New Years. I'm curious to see if it'll make a difference. I raced in Utah about a year ago at 4000' and power was off while HR was way up, as would be expected.
Steady State, 15, 12 and 10 minutes, 10 between, again
Same efforts as earlier in the week. All went well with average power at 333, 341 and 360. NP for the 1:10 was 297. All in all, a little stronger than Mondays efforts.
First effort is spin followed by circuit. Overall, went as planned.
Steady state, 15, 12 then 10 minutes, 10 between
Used the shrinking time in the intervals to up the power from 332 to 341 to 346.
todays 3 x 15 steady state efforts
Average power was 333, 334 and 330 so at the upper end of the target range. NP for 1:30 was 283 watts. Biggest issue with these is just losing concentration. I was listening to a Rick Beato 'What Makes Bach Great' youtube on the first, my mix for next weeks class on the second, and then just reading an article from Outside magazine on the third.
Data from todays class: in spin we did 2x10 minutes and then a series of shorter efforts and then in circuit we did a series of 5 minute efforts...lots of time in the yellow or 80-89% of maxHR
3x15 steady state
Did 3 x 15 minutes at steady state pace with the gaol being 326 watts. Actually rode the first one a little long and again on the second. Got caught up in the music I suppose. All in all, a solid effort with the fall-winter goal being to push out of this zone. I'd like to be closer to 340. NP for 1:19 was 294.
I used todays ride to Clingmans Dome for the 3x12. Once I got going I just did 1x36. IF I was at home, inside, no issue with the 3x12. Going uphill for 2+ hours in the cold (40's), I thought I'd just settle in to it. Power was a little low but overall, a good effort. The descent from 6300' down to about 3500' was brutally cold. This is why I love the summer. ;-)
NP for the ride at 243 with 90 minutes at 264, 2nd best of 2018 for that time frame.
Ramsey Cascade Hike
Only went 3 of the miles to the falls as the creek was raging. The bridges were fine but making the usual rock hop near the top seemed a little too risky.
First screen shot is from todays late day ride in the mountains and the 1x20+ minute efforts at 328 watts. I also started the day with two classes, spin and circuit. HR data is from those. The goal today was 3x15 at steady state of 80%+ of MaxHr. Didn't specifically do the 3x15 but ended up with over 50 minutes in that zone. Will be off the bike tomorrow in favor of some hiking although rain is in the forecast.
A few seconds faster than last month and a good power night with a 342 average. 28.6 to the turn at 330 watts. Slower on the way back but power into the upper 340's. Avg 342 watts, cad at 93...overall a good ride for October. Next goal is the indoor 10k on November 18 and hen Florida 5k and 10k in early December
Headed to that last Blue Streak tonight after riding another 104 miles last Saturday. Took Sunday and Monday off the bike but did throw in some upper body work (chin-ups, pull-ups, dips, curls and presses). Also taught class last night but did not participate. Want fresh legs for tonight.
Running Time at Older Ages Decline Less Than Thought
3 x 12 minute steady state
Did these inside as the course at Ault Park makes it difficult to get a good steady pace with the downhill on each lap, and doing some30+ laps is kind of boring. I also didn't have time to head out to a road like US 52. Recommended power was 320-333 with actual power being 346, 344 and 333. Lost some concentration on that last one.
Did the commute to and from the CSC, did the two classes and then rode a little at home finishing off the WSJ and NYT Wednesday editions. All went as planned. Sent some time in spin class discussing why we don't train by recommended wattage zones but how watts per kg could be relevant, if anyone knew where they should be. Not sure there is that type of dedication or concern. Most train by perceived effort.
2x3 SS, 1x25 tempo and 2x3 SS
Used Heekin Avenue for the 3 minute efforts and held 351, 370, 345 and 341 on those with the goal around 330. Could have gone easier but I just like that hill. I then used the crit course at Ault park in between the two sets to do one 25 minute efforts at 308 watts. NP for just under an hour at 299.