04 April 2012

Cycle U CompuTrainer | bike commute | core

Oh look at that, there really are lots of different CompuTrainer workouts and it isn't all just 2x20s. Say hello to 4x10 with just 60 seconds of rest between intervals.

Today I was joined by RC Rogers, Greg Kauper, Ryan Dean and Nelson Jay. Nice. For some reason I was hesitant about dialing up the watts but then after chastising myself I started at a threshold setting of 340 watts and kept it there for the duration. That last interval was hard (it's pretty much always at 95% of threshold or above) but I did it.

Looking around it seems like everyone else is riding at a lower wattage but I know they could be doing this workout at a higher setting. What am I missing? For sure I feel like I am getting adequate rest so why not go hard? In particular RC has been holding back during some training sessions and he is riding really well come race day. He has been adamant about sticking to the plan his coach gave him and it's obviously working. Plus, perhaps he's going harder on other sessions that I am not privy to. Maybe I should give this a try…

Here is the CompuTrainer summary.

Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 43:00.00 Seconds
Anaerobic Threshold: 340
Average Speed: 23.04 MPH
Peak Speed: 25.64 MPH
Average Power: 309.17 Watts
Peak Power: 392.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.64 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: 3.4
Peak WPKG: 4.3
Average SS: 0.0
Calories: 827.5

Here is my PowerTap data. Note my low max heart rate, I have pointed this out before and I can only guess it's my age showing as I felt reasonable good/fresh today and like I said above, that last interval was tough.

At lunch I got in my core routine and managed to add an additional leg lift while doing the side plank! Make no mistake, that third one was hard. Then I took the long way home again. I LOVE this route... Not sure how I got teleported to Bellevue though. :) My starting point should have been where I finished/at home and then I rode to the University Village, to work (the UW) and then the long way home via Ballard. Obviously technology is not so foolproof. Or it could be that I washed this GPS? :(

Sleep 7
Waking HR
Body Weight 12:30 PM - 181 (whew!)
Body Fat
Workout Food trainer - large bottle w/1 tablet Nuun and 2 scoops HEED
Time of Day trainer - 6:00 AM
core - 12:30 PM
Workout Type trainer - intervals
commute - endurance
Weather 50, partly cloudy, some wind, mostly dry
Course trainer - 4 x 10 w/60 sec rest between intervals
plank 3 min, 2 min each side w/3 x 20 sec leg lefts each leg
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 trainer - Road Bike
commute - Town Bike

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