24 February 2011

training-spinning | trainer intervals

6 Time
of Day
spinning – 12:00 PM
trainer – 6:00 PM
12:00 PM – 180 Body
Distance   Power 1st 20 – 279 watts
2nd 20 – 279 watts
Time Total (spinning) – 55 min
Total (trainer) – 55 min
Breakfast 6:30 AM – cereal
9:30 AM – yogurt, almonds, Stonewall's Jerquee, apple
Lunch 1:30 PM – smoothie, yogurt, apple, almonds
4:00 PM – Coke
Workout Food water
Workout Type intervals
Course spinning – hills
trainer - 2x20
Equipment Time Trial Bike

Oh man did I feel like crap this morning... Last night I got sick; it was one of those evenings where you can feel your throat get more and more sore as the night progresses and by the time I went to bed I opted for a dose of multi-symptom miracle medicine. All night it was cough, cough, cough.

So I blew off the gym. And felt good about it.

On the way to the bus I let an aspirin dissolve on the back of my tongue and it really helped my throat. I did it again at 11:30. And then again at 4. To me this is preferable to nasty throat spray.

During spinning I was only good for maybe 80% but I figured sweating might do me some good and since I could not work too hard anyway I was not worried about overdoing it. We did three hills, each 11-14 minutes in length (two minutes rest between hills) and basically kept increasing the resistance every minute and worked the last four or so minutes in and out of the saddle. It was all relatively slow cadence stuff. After I actually felt a tiny bit better.

At Seattle Multisport I figured it was important to get a bit more time on the TT bike even if I could not go hard. I had planned to just ride out the workout at 300 watts threshold (270 actual) but I felt reasonable to tried 310.

My breathing was again the limiting factor and with about five minutes to go I had to spend a little time on the wings to open up my lungs. The last couple of minutes were not easy.

I started the second interval at the same setting and was up on the wings after just a couple of minutes and then five minutes in I quit pedaling. Crazy how that happens, my mind just decides to stop focusing and I cave. I stood up to catch my breath, rested maybe 10 seconds and then got back to it. It was harder than I wanted it to be and at 12 minutes in I had to do the same thing.

I was able to shift up the last two minutes and finish at 34 mph but I was totally maxed out and not comfortable. :(

I rode both intervals in the 55x14 and maintained 29-30 mph for the first one but wavered between 26-29 mph for the second.

Now if I can get a lot of sleep and recover for Saturday I'm hoping this did me some good.

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