Training Log Archive: veinbusterIn the 31 days ending Dec 31, 2020:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Dec 31, 2020 #
flexibility 50:00 [1]
weight training 38:00 [2]
Wednesday Dec 30, 2020 #
flexibility 46:00 [1]
Cardio (Tacx/Strada) 1:00:21 30.04 km (2:01 / km)
ahr:137 max:150 shoes: D2 2D action blue road
Every 10 minutes I changed the resistance so get a feel for maintaining a power level at conditions changed. My heart rate certainly stayed in a manageable place.
The first 3 minutes of the last interval I bumped the power up 15% and then settled back down to observe a nice heart recovery.
I’ll have to work on my breathing to manage my heart rate better. I’ve been focusing on this during some recoveries and a few deep breaths can drop my heart rate quite a bit. I’ll see if I can manage that under load.
Tuesday Dec 29, 2020 #
flexibility 46:00 [1]
weight training 38:00 [2]
Cardio (Tacx/Strada ) 45:28 15.42 km (2:57 / km)
ahr:155 max:171 shoes: D2 2D action blue road
35 minute Tour De France stage simulation with three climbs.
Trainer average power 186
Monday Dec 28, 2020 #
Note
American University has been using spinach as a catalyst, much cheaper than platinum.
flexibility 47:00 [1]
rhr:46
Sunday Dec 27, 2020 #
flexibility 46:00 [1]
Cardio (Tacx/Strada ) 51:24 17.03 km (3:01 / km)
ahr:152 max:169 shoes: D2 2D action blue road
9 progressive TTs from 1 to 8 minutes long. Pretty short rest period.
Trainer average power 172
Saturday Dec 26, 2020 #
flexibility 48:00 [1]
Cardio (Tacx/Strada ) 52:54 26.31 km (2:01 / km)
ahr:140 max:160 shoes: D2 2D action blue road
I mixed it up with 5x15 second sprints in interval 4.
Thursday Dec 24, 2020 #
flexibility 50:00 [1]
Cardio (Tacx/Strada ) 1:16:00 23.43 km (3:15 / km)
ahr:156 max:171 shoes: D2 2D action blue road
3 x 6 min TT pyramid
5 x 3 min road race, 3 climbs
4 x 2 min sprint
Relatively short recover periods
Trainer average power 173
Wednesday Dec 23, 2020 #
flexibility 49:00 [1]
weight training 43:00 [2]
Tuesday Dec 22, 2020 #
flexibility 49:00 [1]
Monday Dec 21, 2020 #
flexibility 48:00 [1]
weight training 43:00 [2]
Sunday Dec 20, 2020 #
flexibility 50:00 [1]
Cardio (Tacx/Strada ) 55:21 18.05 km (3:04 / km)
ahr:154 max:174 shoes: D2 2D action blue road
2 groups of 8 intervals at 230-300 watts
Trainer average power 169
Saturday Dec 19, 2020 #
flexibility 45:00 [1]
weight training 44:00 [2]
Cardio (Tacx/Strada ) 41:25 20.8 km (1:59 / km)
ahr:145 max:166 shoes: D2 2D action blue road
A few cadence bursts, then some power bursts. I set new bests for 1-20 second power.
Interestingly, my pedals (which go to Garmin) showed my 1 second power at 711 and the trainer showed it at 908.
Friday Dec 18, 2020 #
flexibility 52:00 [1]
Cardio (Tacx/Strada ) 53:19 17.05 km (3:08 / km)
ahr:154 max:170 shoes: D2 2D action blue road
5 minute tempo
4 x 4 min TT + 2:30 climb
Lots of attacks
Trainer power average 168
Thursday Dec 17, 2020 #
flexibility 45:00 [1]
weight training 44:00 [2]
Wednesday Dec 16, 2020 #
flexibility 49:00 [1]
Tuesday Dec 15, 2020 #
flexibility 49:00 [1]
Cardio (Taco/Strada ) 57:23 18.82 km (3:03 / km)
ahr:155 max:170 shoes: D2 2D action blue road
Race simulation
5 min break away
20 min climb
10 flat break away to finish
Train average power 173
Monday Dec 14, 2020 #
flexibility 46:00 [1]
weight training 45:00 [2]
Extra rep day
Sunday Dec 13, 2020 #
flexibility 41:00 [1]
Cardio (Tacx/Strada) 52:28 26.18 km (2:00 / km)
ahr:144 max:156 shoes: D2 2D action blue road
Bored after 10 minutes so every 2 minutes upped the cadence and tried to focus on full circles
Saturday Dec 12, 2020 #
flexibility 47:00 [1]
Cardio (Tacx/Strada ) 59:02 19.17 km (3:05 / km)
ahr:150 max:164 shoes: D2 2D action blue road
10 min over/under
3 x 8 min climbs
Trainer average power 169
Friday Dec 11, 2020 #
flexibility 47:00 [1]
weight training 40:00 [2]
Mountain bike (FatBoy ) 1:04:55 17.44 km (3:43 / km) +57m 3:40 / km
ahr:136 max:151
Thursday Dec 10, 2020 #
flexibility 46:00 [1]
Cardio (Tacx/Strada ) 53:10 26.19 km (2:02 / km)
ahr:148 max:166 shoes: D2 2D action blue road
I just picked a gear and sprinted with cadence, targeting 400 watts on the first batch and the 5 second bunch of the second batch. With shorter recovery in the second batch, I dropped to a target something over 300 watts for the longer sprints.
The last sprint, I shifted to the small cog with the middle chain ring and pushed as hard as I could - topped out at 650 watts with that gearing. Cadence 135 which is the high end of what I can sustain.
Wednesday Dec 9, 2020 #
flexibility 49:00 [1]
weight training 38:00 [2]
Tuesday Dec 8, 2020 #
flexibility 48:00 [1]
Monday Dec 7, 2020 #
flexibility 45:00 [1]
weight training 41:00 [2]
Cardio (Tacx/Strada ) 58:38 18.37 km (3:12 / km)
ahr:147 max:169 shoes: D2 2D action blue road
Time to see how bad my FTP got with a couple of months of not doing much with any intensity. I used the trainers power setting to see where I should be setting it given that the trainer power and pedal power have given very different numbers.
The two measures got close at a solid tempo effort and crossed over at about 170 watts. That was not the case using the trainers slope setting and just measuring power. I think the trainer software does some additional math magic.
Power is down a bit from last year. I think I could get a better number on another day, because my heart didn’t run as high as I was getting in my last TT efforts. I’ll check again late January or early February.
Sunday Dec 6, 2020 #
flexibility 50:00 [1]
Cardio (Tacx/Strada ) 43:32 20.24 km (2:09 / km)
ahr:144 max:153 shoes: D2 2D action blue road
I set out at 150 watts and tried to maintain that level as I added resistance. When the added resistance dropped my cadence to the low 60s, I had to add power to feel right.
As I eased off the resistance again, a cadence in the high 80s started to run my heart rate up.
Without having run my heart rate up, recovery was good at a 130 watt effort. This bodes well for a 6-12 hour on a flat course.
Saturday Dec 5, 2020 #
flexibility 49:00 [1]
Cardio (Tacx/Strada) 1:38:32 50.03 km (1:58 / km)
ahr:153 max:164 shoes: D2 2D action blue road
It looks like 120 watts is a good recovery level for me now, down from 140 last winter.
Thursday Dec 3, 2020 #
flexibility 48:00 [1]
Wednesday Dec 2, 2020 #
flexibility 45:00 [1]
weight training 38:00 [2]
Mountain bike (FatBoy ) 1:15:58 11.82 km (6:26 / km) +38m 6:20 / km
ahr:139 max:153
Deep snow in places. Icy on about 15% of the path.
But it was sunny and it felt right to spend most of the morning outside.
Tuesday Dec 1, 2020 #
flexibility 49:00 [1]
Cardio (Tacx/Strada) 53:38 26.0 km (2:04 / km)
ahr:149 max:169 shoes: D2 2D action blue road
Felt pretty good.