14 July 2011

ride

Hooray for teammates! Especially when they get you out of bed and into a quality workout.

This morning I met Greg K and we did 6 x 6 minute intervals on Lake WA Blvd. I'd be lying if I said I was feeling fresh and was more than a little apprehensive… My back was sore and before we even started I was not looking forward to interval number 3 or 4 much less 5 or 6.

Then Greg rolled up on his rain bike with a backpack and I figured I better not say word one and instead just try to keep up!

Riding from the UW to Lake WA Blvd did nothing to loosen up my back so what the hell, we ramped it up and started out first interval.

ASIDE - turns out it's almost exactly six minutes from Mt Baker Beach to Seward Park when you going at a reasonable clip.

Greg had cautioned me about starting to fast so we just kinda eased into the first one starting at around 23 mph and finishing a little faster. Good thing too as my tendency is to go out to hard and then I have trouble finishing the workout/race/whatever.

We would rest a handful of minutes after each one but not very long and then we would turn around and head the other direction. There was a light wind out of the south so riding north was noticeably faster.

After two of these I was good and warmed up and went a little harder on the third and did NOT fade by number six. In fact, six was my fastest one. Nice.

Why do these? I figure 3-6 minute power is going to be the most important thing for Masters Road Nationals so I can hang, bridge and break away. Or at least try and hang, bridge and break away… Training starts now.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:00 AM- cereal
Lunch  
Dinner  
Workout Food large bottle w/1 tablet Nuun and 2 scoops HEED
Injuries  
Therapy  
Time of Day 6:00 AM
Workout Type intervals
Weather upper 50s, cloudy, dry, very light wind
Course 6 x 6 min
Results  
Equipment Road Bike
Clothing bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap

1 comment:

Ryan D said...

Nice. I did 5x 4 mins today and it was hard. Saw Lisa Picard though so that was nice.