Training Log Archive: veinbuster

Day 1 free weights

Day 3 resistance bands and push ups.

Early morning snow meant no sneaking in a quick age ride before company arrives at 9ish.

temple - the last bit of protective coating came off in the shower. The next couple of days will tell if it is finally healed after 8 weeks.

Ride Your Age session 5

Today was by far the best conditions of any of these rides this year: 6C, winds fairly constant at 20km/hr. I even got about 10 minutes of sun in the middle.

I didn't have a phone today. Mrs. took both cells on her first solo walk. To play it safe I stayed relatively close which meant mostly town traffic and intersections. Only one person made me call them a bad name: pulled in front of me with maybe 15 cm clearance and then put on the brakes.

A very pleasant afternoon.

C • Great job! 2

Got home to 20C which was perfect for a ride, but also the best day to take Mrs. out for a trial walk - since it was going to start to pour at about 40km into the ride, and I would be compelled to finish that far in, it made making the right choice easier.

She managed something over a km at a very leisurely pace. That's about 3 times her previous maximum since foot reconstruction.

And the rain was fierce, winds over 30km/hr and heavy rolling thunder. Hail threatened, but I didn't observe any.

Tomorrow might have a window to ride my age after work, so a relaxed spin at endurance power level.

For a diversion part way through the easy ride I did a TT3 to see how it would compare to yesterday. I set the power to 320 - again it took 20 seconds to ramp up from the 100 start on the trainer. At 1:30 I nudged to 330 and then to 340. Power drifted a bit at the 340 setting. This is likely a bad gear choice resulting in too low a cadence to stay smooth. I didn't record heart rate separately, but in a single run I didn't hit my alarm. On future lazy days I may experiment a bit with the best strategy to game the average knowing that the ramp up is drawing it down.

Power: avg-308, max-362

Warm up for some trainer time trial tests. Easy power ramp up. Used set power levels throughout.

Power: avg-146, max-178

3 attempts, separated by 5 min recovery (logged separately).

I thought 300 watts was a decent target, so I set out to get there and ramp up after a minute if I thought I had more to give.

Attempt 1: I thought I had learned to gear up to get the bigger power numbers, but I didn't realize the chart showed only what I set and not what I was running. The instantaneous power wan't visible to my eyes...so 1 min at 300, 1 min at 350, 1 min at 400 and feeling like I could do much better ended up being:
Power: avg-254, max-340
Heart: avg-147, max-162

Attempt 2: shift to the big chain ring and go with the same plan as attempt 1, making sure I could see at least the range of the instantaneous power - most important when it hit my setting. This time I really hit the target setting and felt the 350 was close to the limit I could hold, so just surged it a bit in the last minute.
Power: avg-311, max-370
Heart: avg-158, max-171

Attempt 3: this time I tried setting for 320 and reserved the right to nudge it slightly if I had a bit more to give. I hit my heart alarm fairly early so just held the 320 until the last 30 seconds before nudging it up. The 20 seconds to ramp up from the 100 watts my trainer starts at showed a big impact on the result, though I think this approach in a first attempt would give better results.
Power: avg-299, max-355
Heart: avg-160, max-174

5 min between each TT3 attempt and a cool down. I didn't take reading in these, but set the trainer at 150 watts and saw heart rate drop into 130s.

Day 2 soloflex