28 March 2012

Cycle U CompuTrainer | bike commute | core

Who is that lonely cyclist in the dark? Oh it's Martin. All by himself. Just another day at Cycle University, because I'm too much of a wuss to ride outside when it's raining.

Truth be told I am super thankful to have this facility available to our team but man is it hard to finish these workouts alone. On a whim I took my iPod along today and boy was that a stoke of luck as it saved my bacon. Without music or company I probably would have just turned around and headed home.

I started this workout at a threshold setting of 320 watts because 1) I was alone and 2) I just was not sure how I was feeling. Half way through the first interval I upped the threshold power setting to 330, during the break between the intervals I upped it to 340 and half way through the second interval I upped it to 350. I guess I was feeling okay and could have started a bit harder.

Here is the CompuTrainer summary.

Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 5
Finish Time: 50:00.00 Seconds
Anaerobic Threshold: 350
Average Speed: 22.03 MPH
Peak Speed: 25.42 MPH
Average Power: 277.71 Watts
Peak Power: 381.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.95 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.1
Peak WPKG: 4.2
Average SS: 0.0
Calories: 820.8

And here is my PowerTap data. You can see that I had to quit pedaling briefly twice during the second interval. :( This was due to the lack of company to motivate me. I kept it in the same gear throughout this workout today.

At lunch I got down to the IMA for my core routine. Here is my commute. Just because it seems I am now recording every pedal stroke I ride on a bicycle…

Sleep 7
Waking HR
Body Weight
Body Fat
Breakfast 5:00 AM - Clif Bar, Odwalla bar
Workout Food water
Time of Day 6:00 AM
Workout Type intervals
Course trainer - 2 x 20 w/hills
plank 3 min, 2 min each side w/2 x 20 sec leg lifts on each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 21
hip abductors 3 x 30 - 100 lb.
Equipment trainer - Road Bike
commute - Town Bike

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