14 October 2010

training–core | Seattle Multisport

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
core – 5:30 AM
trainer – 6:15 PM
Distance   Power not sure I have this figured out yet...
Time
(total)
trainer – 60 min Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather  
Course core – abs with Thom W
plank – 3 min
trainer - 2x20
Results official results
Equipment Rain Bike
Clothing  

Damn. Today Martin got schooled on trainer workouts. And today I did my first ever 2x20 workout. Seriously.

Let me start by saying that I do not know what I am doing. And from what I saw, neither did most of my friends that were participating in the same workout. In attendance today were Jeff D, Ryan D, Jennifer W and Lane S plus some others. The workout consisted of a 5 minute warm-up followed by a 20 minute interval followed by 5 minutes of rest followed by another 20 minute interval and then 5 minutes of cool-down. The only advice that I got (which made any sense in retrospect) was to keep my cadence up. This, I unfortunately did not do. Here's how it played out.

As we rolled into the first interval the resistance seemed ridiculously easy. If that sounds like some pretty typical famous last words you are RIGHT. Each 20 minute interval ramped up pretty quickly in the first 5, continued to get harder (but more gradually) for the next 5 and then tapered off for the second half.

We were supposed to enter our threshold power from last week (the average of two 10 km TT efforts) and then each interval would max out at around 90 percent of that number. Of course I had 1) not remembered what the hell any of my numbers were from last week and 2) my fitness is crap so 20 minutes seems like years longer than 15. To me.

My first 20 minute interval was okay... my speed was always over 20 mph (mostly in the high 20s) and my power was between 280-300 watts.

My second 20 minute interval was a joke. My speed kept dropping off and I was learning that the trainer had been configured to keep the power constant so the end result was me riding at 16 mph (barely) and still doing 290 watts. It was a strange feeling to shift down in search of relief (three times during the second interval!) and getting zero.

Other people told me after that they would put in a 'spurt' and pick up the cadence which would make the same resistance easier. I should try that next time... honestly I was kinda tired and speeding up seemed daunting at the time. Mid to upper 20s seems like an ideal speed for this effort.

Technorati Tags:

No comments: