Training Log Archive: Carbons Offset

I love riding with this crew :)

Love my bike, love riding, but really realizing more and more that it's these great people I get to do these things with that makes it so fun :)

The first ride of the trip, Southwest Ridge trails about half an hour outside of Las Vegas, with Revy, C-Bass, Carbon, Atsuko, Brett, and Anthony. Lots of step-ups, some that seemed big but the bikes handle them. Some fun drops too, especially coming down the last trail. And nice to ride in some warm weather.

Tipped over on one step-up, fell off the down-side of the trail still clipped to the bike, flipped over and put the hand down... Right on a cactus. My body weight pushed the thorns deep into my hand. Spent the next half hour pulling them out and digging out more that I couldn't see. Got the worst ones out, good enough to ride again :)

C • Missing out... 2

The homework workout corresponding to our spin class program:

Used one of the stationary bikes at the gym. Even though it shows watts, the power readings seem off; had to go partly by feel. Was probably E3 for the "mid E3 to low E4" parts.

"90 min

Objectives;
1) Fast pedaling to increase neuro-muscular coordination

2) Aerobic conditioning via Sweet Spot training

5min easy
15min progressively increasing from low E2 to high E2 watts
5min easy

3 x:
[3x 1min fast pedaling + 3x 1min easy spin*
2x 5min @ mid-E3 to low-E4 + 2x 1min easy**]

3x 1min fast pedaling + 3x 1min easy*

5min easy

* small chain ring each set - start with the second easiest gear, then shift to two harder gears each subsequent interval - focus on hitting 115-120rpm

**shoot to use only your small chain ring & a high cadence to achieve these 5min intervals.

HR & ventilation rate will be high for this as it is really a tough cardiovascular session."

Right calf/soleus didn't seem bothered by spin class and doesn't seem too bad today. I probably could have continued biking while I was giving it a rest. Simply, biking = good, running = maybe bad.
Good news, I'm guessing I won't have issues on the upcoming bike trip and the biking won't make it worse. If anything, biking may help it (but maybe not *this much* biking... :)

Warmup
9 x 4:40 E3, :20 AnP
10 minutes easy
3 sets of 6 x :40 AnP, :20 E1, with 4 minutes easy in between
10 minute cooldown

Based on about a 215W 20min TT, used E3 = 180W and MAP/AnP cusp of 260W.

From PowerTap:
1:18:00 < 170W
35:00 170-210W
17:19 > 210W

average watts 136W including warm up and cool down
average cadence 91 rpm
E1076