Today was a tough bike workout. I started with the typical warm up that I have to get me going at 5 am i the morning.
5’ easy, 3’ standing @ big gear/low cadence, 2’ easy, then 12’ at Z3/80-85%/Mod Hard, then 3’ easy.
I then got into the workout which called for
MS: 4 x (3 x 45/45) @ Vo2/Zone5/Very Hard. Take 2' easy between each set of 3 x 45/45's. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.
If you have been following my blog and training log, then you know I am working on converting to Virtual Power using TrainerRoad. I did the test on Tuesday to establish my zones. I plugged them into Endurance Nation, but not sure why my stuff did not load properly.
Here are my power zones
I don't know why the zones did not show up as 1,2,3,4,5, but I can still figure it out. Today as I rode I paid attention to TR and hitting my Power Zones as opposed to HR on my watch. I still recorded the workout on my Garmin and you can see that below.
During my 45 second intervals I had to hit at least 243 power. You can get a better visual of my workout at Rides - TrainerRoad http://www.trainerroad.com/cycling/rides/114527
This was a good workout and actually it knocked out the soreness in my legs. I was able to hit all marks except I think two intervals. I then finished riding in Zone 3 to wrap things up.
|Sweet Spot 1||00:03:00||25||2||136||138||179||116||63|
|Anaerobic Capacity 1||00:12:05||121||14||167||167||329||117||78|
|Anaerobic Capacity 2||00:00:45||11||1||215||242||391||126||97|
|Anaerobic Capacity 3||00:00:45||11||2||219||243||389||131||97|
|Anaerobic Capacity 4||00:00:45||11||2||221||241||387||132||96|
|Anaerobic Capacity 5||00:00:45||10||1||205||233||389||129||95|
|Anaerobic Capacity 6||00:00:45||11||2||224||248||389||136||98|
|Anaerobic Capacity 7||00:00:45||11||2||224||250||389||139||99|
|Anaerobic Capacity 8||00:00:45||11||1||216||243||391||130||97|
|Anaerobic Capacity 9||00:00:45||11||2||226||250||391||140||99|
|Anaerobic Capacity 10||00:00:45||11||2||220||246||389||139||98|
|Anaerobic Capacity 11||00:00:45||11||1||214||242||389||134||96|
|Anaerobic Capacity 12||00:00:45||11||2||223||245||389||143||97|
|Anaerobic Capacity 13||00:00:45||11||2||220||245||389||143||98|
|Anaerobic Capacity 14||00:14:00||142||17||168||168||325||136||79|
This was a great workout once I got done. I had to muster up the mojo to get going. Like I tell my girls that I coach sometimes you just don't feel like practicing, but you have to do it anyway. I had to live by my words this morning and was quite happy that I did so.
I still need to work on creating better workouts. For some reason I thought I had the intervals dialed in to my power levels, but when I started the workout the power goals were super high like 300. But at least I had the intervals put in correctly so I could see each one individually and not massed together like my bike test.
Looking forward to a day off tomorrow!
What I have found to be the hardest thing so far is still eating. I cannot stay mentally focused to stay away from junk food. Tis the season I guess. I did buy everything I need to do the AdvoCare 24 day challenge to work on weight loss. I have this ready to go after Christmas. No need to do it now when I know I will be eating good over the holidays again. If you are interested in the 24 day challenge or any AdvoCare product please let me know and I would love to help. I am training this season with AdvoCare and I can tell such a huge difference in how I feel during training and afterwards and am so glad I took the plunge to this company after avoiding it the last few years.
Have a great day!