25 January 2012

Cycle U CompuTrainer | core

Best trainer workout of the winter season yet!

When I started on the trainer back in the fall of 2011 I was completing workouts at a threshold setting of 300 watts and today I started at 330 and finished at 350. Nice. Yes it was hard but for a change I did not lose focus and kept my RPMs up. Must be because it's my birthday. :)

What better workout to do on your birthday than a classic 2 x 20? One with hills.


I started the first interval at a threshold setting of 330 watts, I started the second interval at 340 and then in that dip in the second interval I upped my threshold setting to 350 watts and held it to the end.

Here are the CompuTrainer summary numbers.

Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 50:00.00 Seconds
Anaerobic Threshold: 350
Average Speed: 24.06 MPH
Peak Speed: 27.88 MPH
Average Power: 280.57 Watts
Peak Power: 399.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.82 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: 4.4
Average SS: 0.0
Calories: 901.7

At the gym things went well.  It was pretty much the same old thing meaning some exercises were easier and others were harder but I got the core routine box checked.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:30 AM - gel
Workout Food trainer - large bottle w/1 tablet Nuun and 1 scoop Cytomax
Time of Day trainer - 6:00 AM
core - 12:00 PM
Workout Type intervals
Course trainer - 2 x 20
plank 3 min, 2 min 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 20
hip abductors 3 x 30 - 100 lb.
Equipment Road Bike

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