11 April 2012

Lake WA Blvd intervals | bike commute

Owie… a real workout today and it was a bit of a shock to my (obviously overly) sensitive system.

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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