I met Ryan Dean at the UW and we rode down to Lake WA Blvd for some intervals. On the agenda was one five-minute effort, two one-minute efforts and then three 20-second efforts. The idea was to do them all as hard as you could for the scheduled time with roughly two minutes of rest between each one.
I was not riding with power but Ryan set a new 5, 3 and 2-minute PR for power in the first effort…! I also know he was hoping to hit 1000 watts during one of the 20-second efforts and we even timed our last one to finish on the rise by Mt Baker Beach but I think he only got up to 987 watts or something like that.
ASIDE - rarely has my rain bike felt so slow…! Nothing like trying to go 100% to highlight the fact that it's not a fast ride.
As we got ready to start the first effort I recall feeling like I had NOT warmed up adequately and sure enough when Ryan took off I was dropped like a rock. I mean I was off the back big time. As Ryan rode away from me I was getting all discouraged and hating life and could not find any sort of rhythm but kept plugging away.
About half way through the interval I guess I felt better because I figured what the hell, got out of the saddle for a few seconds and tried to close some of the gap. And it worked! As I sat back down the gap to Ryan had been halved and at this point I got stuck in and felt some motivation to close it all the way. In the end I actually ended up coming around Ryan as I think he paid the price for going out so hard.
Interestingly the one-minute efforts were almost exactly the same. Ryan would start much faster than me and then I would claw my way back and at least pull even with him by the end.
The 20-second efforts were tough! Not surprisingly these felt like they lasted much longer than 20 seconds… Ryan was clearly faster than me here but I was doing better and he didn't ride away from me at least. Nice to see me come around.
Here is the workout.
And here is the commute.
| Sleep | |
| Waking HR | |
| Body Weight | |
| Body Fat | |
| Breakfast | 5:00 AM - banana, Clif Bar, water |
| Lunch | |
| Dinner | |
| Workout Food | ride - large bottle w/1 tablet Nuun and 2 scoops HEED commute - water |
| Injuries | |
| Therapy | |
| Time of Day | ride - 6:00 AM |
| Workout Type | ride - intervals |
| Weather | |
| Course | |
| Results | |
| Time | |
| Distance | |
| Pace | |
| Equipment | ride - Rain Bike commute - Town Bike |
| Clothing |
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