14 April 2011

training-core | trainer intervals

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Workout Food gym – water
trainer – water
Time of Day gym – 5:45 AM
trainer – 6:00 PM
Workout Type  
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Seattle Multisport – 3x3 min, 6x1.5 min, 3x30 sec
Time trainer – 53 min
Power threshold set to 340 for the warm-up and the first 8 intervals, 350 for the last 1.5 min interval and 360 for the 30 sec intervals
Equipment Road Bike
39/53, 12-25
Neuvation wheels

Core was okay but the push-up were practically impossible. How hard can it be to do 20 push-ups? If you ask me, very. I was shaking when I got to 17 and almost did not make it. WEAK.

At Seattle Multisport we did the following. By the way, this is one of the best workouts they have in my humble opinion. Right up there with that crazy popular 2x20 workout.


This consists of about 12 minutes. You start at 65% of your threshold and stair-step up to 90 and then you get a 2 minute break.

3 Minute Intervals
Each interval was 100% of your threshold and you get 2 minutes of rest after each one.

1.5 Minute Intervals
These are 110% of your threshold and you get 1.5 minutes of rest after each one.

30 Second Intervals
These are also at 110% and you get 30 seconds of rest after each one.

This is a steady 3 minute decline in resistance, from 85-65% of your threshold.

Like I said above I started this workout with my threshold wattage set to 340 so my actual work once I hit the first interval was also 340 (that's what 100 percent means the last time I checked). The next set was 110% so I was pushing 374 and then the last 1.5 minute interval where I increased the threshold setting to 350 I was doing 385. I upped it again for the last three 30 second intervals to 360 so that works out to 396 watts.

These numbers sound good! But for some reason the workout was not as hard as I thought it would be. In hindsight I guess I was reasonably well rested having done nothing Monday and Wednesday and only a short race Tuesday so maybe that is just what happened. Regardless I'm excited to be able to do this and hopefully it translates into more staying power on the road – which is where I feel lacking compared to the last two years. And next time I will try starting at 350 watts.

Dean J was there to keep me company – thanks Dean!

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