15 February 2012

Cycle U CompuTrainer | core

The goal today was 'moah powah'. [Said in my best Arnold Schwarzenegger accent.]

And I achieved it.

For the first time I was able to start the workout at a threshold setting of 340 watts and half way through turned it up to 350. Then halfway through the second interval I upped the threshold setting to 360. Whew.

I won't to lie, not doing stairs or weights on Tuesday definitely helped me out today.


We almost had a full house! High attendance is good for my motivation.

Since I was relatively rested and woke up early enough to have a snack I decided to go for a PR of sorts today meaning I would start the workout at a higher threshold setting than before. It's always tough to get in a warm-up for these as you can only show up so early to a 6:00 AM workout but I managed to spin for at least five minutes. :)

I was breathing pretty good after the first interval but my legs felt great so I took the chance and increased the power. Funny how sometimes 10 watts is really noticeable sometimes not so much. Going from 340 to 350 I could feel it but then going from 350 to 360 not so much actually. I'm convinced all this indoor stuff has to be taken with a HUGE grain of salt… it's just another metric and not very real-world.

Still, I was pretty psyched by today's metric. :) The next goal is to start this workout at a threshold setting of 350 and not need to turn it down. We'll see when I can do that.

Here is the CompuTrainer summary.

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: 360
Average Speed: 22.77 MPH
Peak Speed: 25.84 MPH
Average Power: 288.95 Watts
Peak Power: 394.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.68 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: 3.2
Peak WPKG: 4.3
Average SS: 0.0
Calories: 890.5

And here is the PowerTap data.

Not sure why my Garmin Edge 500 cuts out so often, you can see the speed drop off numerous times and I can confirm that many times when I looked down I saw, "Auto Paused" on the display. Seems like a glitch? it would Auto Resume almost immediately but still, why does it drop off?

You can also see my heart rate climb a little during the second interval which makes sense as I was going harder. On the other hand, you can see my cadence drop slightly because I shifted to the next smaller cog for the second interval trying to give myself a break as in I was not sure I would be able to maintain my cadence with the increased resistance… Usually I have a harder time getting my heart rate up when my cadence drops but I guess it has to drop significantly and this time it only tailed off very slightly. You can also see my power increase a tad which makes sense.

At lunch I got down to the IMA for the usual core routine. Because Ryan D and I had been talking about it this morning at Cycle University, I tried to lift my top leg while doing the side plank and to my surprise I was able to hold it up for 10 seconds. Twice! The last time I tried this I was literally only able to keep my leg up for 2-3 seconds… Maybe I will try this again. If I remember.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 4:15 AM - 3 Perpetuem Solids, 2 bananas, large bottle w/1 tablet Nuun and 1 scoop HEED
Workout Food trainer - large bottle w/1 tablet Nuun and 1 scoop HEED
Time of Day trainer - 6:00 AM
core - 12:00 PM
Workout Type intervals
Course trainer - 2 x 20 w/hills
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 22
hip abductors 3 x 30 - 100 lb.
Equipment Road Bike

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