28 March 2011

training-trainer intervals

Waking HR  
Body Weight 7:30 AM - 174
Body Fat 9
Breakfast 5:30 AM – PowerBar, water
8:00 AM – banana, cheerios
Lunch 11:30 AM – 4 chocolate eggs, Stonewall's Jerquee, 2 oranges, water, yogurt, 4 biscuits w/peanut butter and jam
1:30 PM – yogurt, handful of almonds, tea
Workout Food water
Time of Day 6:00 AM
Workout Type intervals
Course 3x3 min at 100% of threshold, 3 min rest
6x1.5 min at 110% of threshold, 1.5 min rest
3x30 sec at 110% of threshold, 30 sec rest
Time 55 min
Power 320 threshold power for most of the workout, 330 for the last three intervals
Equipment Road Bike

It was hard to get out of bed this morning and the alarm woke me up which it has not done in quite a while. Maybe it was because now I'm reading at night and staying up a little later?

In attendance at Seattle Multisport this morning were Greg K, Dean J and Steve O. We put on the obligatory Quentin Tarantino movie and got to work. Not knowing what threshold setting to chose for this new workout I guessed knowing I can do at least 320 for the 2x20 workouts.

ASIDE – I'm guessing that if you are going to be consistent your threshold setting should stay the same or slowly go up as you get fitter, right...? And this should be true no matter what workout you are doing. I mean your threshold is your threshold and ideally what you should adjust is the percentage of the threshold number you are working at.

Anyway, I guessed right. In fact I could have gone a little harder in retrospect.

I finally got my watts/kg up to around 4 during this workout. About time. Probably pathetic compared to most racers but there you go.

Funny thing, as the intervals get shorter the workout does not get any easier. :) But I was able to increase my threshold power setting by 10 watts for the last set of 30 second intervals. For a change everyone else was hating life and I was feeling pretty good. For all the wrong reasons that helped boost my motivation. :) My breathing was perhaps slightly better? It's so hard to tell.

my weight was down some but I weighed myself after working out and before breakfast – go figure.

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1 comment:

One Piece said...

you suck. that workout killed me.

id say that your recovering well to be able to do that workout after a hard race.

as for the question about threshold, i agree, BUT..if you are training endurance and putting tons of volume in the legs its gonna be hard to increase threshold watts during that time period...by staying consistent it actually shows your ARE increating fitness. this time of year when the volume decreases TRY increaeing the watts on teh 20s and see what happens.