Yes! I'm back on the bike and it feels great. After spending the the holidays (one day of nothing + four days of running) in Las Vegas I was really missing my bike. Especially since I ran two routes that would have been absolutely primo on two wheels. Sigh. You just can't do it all.
This morning was another session at Cycle University and it was great. My legs felt pretty rested and I hope to turn the corner soon and am optimistic I can increase the wattage next week or soon thereafter.
We had another full house and our learning curve continues. Today we decided that you really need to add 20 lb. for the bike to your body weight to increase the realism on the CompuTrainer. As I recall, that's what the coaches did for all the indoor time trials in the past so the preponderance of evidence is growing.
We did another modified 2 x 20. It was the hilly route again which I think is kinda good as it takes you up to and sometimes just slightly over your threshold power and then lets you 'recover' so you can do it again. And the rest between intervals is only a few minutes. Good stuff.
I started the first interval with my threshold set at 310 watts and that felt fine so I started the second one at 320. Also, I'd be lying if I said it did not matter, both Greg K and Ryan D started at 320 and in the past I have been able to do pretty much the same amount of work as them.
About 2/3 of the way through the second interval I upped my threshold power to 330 watts and managed to maintain that to the end. Barely. At one point I stood up to give myself a change of scenery and I think Greg could tell I was losing focus so he urged me on. That helped. Thanks Greg.
My short term goal is to start this workout at 320 watts WITH the adjusted weight and not have to back off. That will feel good.
Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 180
Track Position: 5
Finish Time: 50:00.00 Seconds
Anaerobic Threshold: 330
Average Speed: 20.17 MPH
Peak Speed: 23.16 MPH
Average Power: 265.57 Watts
Peak Power: 369.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 2.25 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: 3.3
Peak WPKG: 4.5
Average SS: 0.0
Calories: 820.8
| Sleep | 6 |
| Waking HR | |
| Body Weight | |
| Body Fat | |
| Breakfast | 5:00 AM - PowerBar, water |
| Lunch | |
| Dinner | |
| Workout Food | half a large bottle w/1 tablet Nuun and 2 scoops HEED |
| Injuries | |
| Therapy | |
| Time of Day | 6:00 AM |
| Workout Type | intervals |
| Weather | |
| Course | hilly 2 x 20 |
| Results | |
| Time | 50 min |
| Distance | 17 miles? |
| Pace | |
| Equipment | Single Speed Bike |
| Clothing |
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