Thursday, November 8, 2012

Out Season: Week 2 - Bike Workout #2

Today was the third straight day of training as part of the virtual brick workout. I had a great night of sleep after a terrible night the night before(wow, I just night a lot in one sentence). I wanted to get my Garmin watch all dialed in with TR as my Garmin USB stick arrived, but I did not have time. My goal tonight is to figure out how to make it all work(that shall prove interesting).

After getting in my AdvoCare Spark, Arginine, and Rehydrate consumed I was ready to go. The workout this morning called for:

MS: 2 x (5 x 30/30) @ Vo2/Zone5/Very Hard. 

Take 2' easy between each set of 5 x 30/30's. 

Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.

My legs were tired, but after a good warm-up of doing the following I was ready

25 minutes

5’ easy, 3’ standing @ big gear/low cadence, 2’ easy, then 15’ at Z3/80-85%/Mod Hard

My 30's at Zone 5 were at the following
1. 33.3 mph @ 130
2. 33.9 mph @ 140
2. 32.8 mph @139
3. 33.8 mph @ 140
4. 33.7 mph @ 141

Round 2
1.33.2 mph @ 125
2. 33.7 mph @ 142
3. 34.4 mph @ 146
4. 34.1 mph @ 146
5. 34.1 mph @ 147

The HR are all lower, but if you check the data, my HR is always higher on the rest period as the watch lags behind with HR. I felt like I was riding harder during the 30 intervals compared to last week, but looking at the data I was not. However, my legs were fresh last week as opposed to this week where I am feeling the effects of this training(a good feeling). I finished up with 23 minutes in Zone 3 and here I was able to see some improvement compared to last week.

My legs were jelly after this ride. I feel more fit in only a week and a half. My focus is back and I am enjoying the training so far. I look forward to watching the data and seeing how I improve.

My focus now will be to figure out how to convert from HR to the TR power data. I need to read up on how to convert properly. I have never used power at all so this is all new territory.

I look forward to a day of rest tomorrow and ready to get it after it this weekend.

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