02 March 2012

Cycle U CompuTrainer | core

Still really hungry when I wake up. And as Ryan D pointed out this morning, these higher resistance workouts burn fewer calories than the longer, lower resistance workouts.

Still… Boom! This was my first time doing this much intensity on the trainer this winter and it was H A R D. Had it not been for Ryan I would not have stuck it out; no way.


In case you can't tell from the blurry picture (I was still breathing quite hard when I took it) those peaks are all around 110% of your threshold setting. The 4th one has a 115% 'bump' and the 7th one peaks at 120%. Ouch.

Here comes the hyperbole…

I showed my inexperience by cranking the threshold setting right up to 350 watts. Having completed a 2x20 workout at a threshold setting of 360 watts I figured, "Why not?" Well let me tall you why not…

  • In spite of the fact that we spun easy for 10 minutes before starting this workout, that first interval slaps you around; not an easy way to start. In fact my legs felt so dead I considered turning down the watts right then and there. Not sure why I didn't…
  • You would think that three lousy minutes would not be so hard but it sure as hell is. Minute one is cake. Minute two feels like it should be the last minute. Minute three feels like it should just go away. That was pretty much how I felt for every one of these.
  • To recover form intervals you need to train intervals and so far this winter I really have not done that. Not short intervals anyway. It did not seem to matter how 'good' (that's definitely a relative statement) I felt at the end of the 2-minute rest, my legs always felt like they were going to fall off after two minutes of effort.

Here is the CompuTrainer summary.

Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 48:00.00 Seconds
Anaerobic Threshold: 350
Average Speed: 21.25 MPH
Peak Speed: 26.44 MPH
Average Power: 275.83 Watts
Peak Power: 429.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 2.01 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: 3.0
Peak WPKG: 4.7
Average SS: 0.0
Calories: 872.4

Here is my PowerTap data.

I'm laughing looking at this… You can see I started strong and then I began to die a slow death. After the third interval I had to stop pedaling for a few seconds and this repeated itself for every subsequent interval. You can also see my heart rate AND cadence AND power drop slightly over the course of the first six intervals. I managed to rally some for interval number seven (only because I had to - it was the hardest one of all) and then number eight was the last one which must have provided a modicum of motivation. Sweet Jesus.

At lunch I hit the IMA for my core routine. It was blissfully devoid of any anaerobic intervals.

Sleep 7
Waking HR  
Body Weight 12:00 PM - 180 Yes!
Body Fat  
Breakfast 5:00 AM - banana w/almond butter, Odwalla bar
Workout Food large bottle w/1 tablet Nuun and 1 scoop HEED
Therapy 12:30 PM - 15 min sauna
Time of Day trainer - 6:00 AM
core - 12:00 PM
Workout Type intervals
Course trainer - 8 x 3 min
plank 3 min, 2 min each side w/2 x 15 sec leg lifts on 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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