Training Log Archive: veinbuster

Day 3 soloflex
Dips and chin ups surprisingly strong, except for wide underhand ups

A bit late today. The dark let me sleep a bit longer and I had to catch up on ARWC.

C • ARWC 3

Pre winter storage ride along the river. I tried wearing ski clothes on the upper body. My Fugo jacket is perfect for this weather (0C), but the sleeves are not ideal for the recumbent. It worked out pretty well but I'd have to adjust the layering for more effort because this didn't seem to breathe great on the little up hill bursts. I also noted that the booties are less effective when it is your soles that are breaking through the cool air. Proper boots would probably get a lot of use so I'll watch for some.

The ride was pretty quite: 1 fast walker and 6 runners. My neighbour has a very unique arm motion so was recognizable from a good distance away. Quite a bit of small tree parts along the way and a bit of snow after 10km - not enough to influence the ride, just enough to know winter is coming.

Now off t put the Greenspeed under covers for a few months.

A few laps before my last meeting of the day.

Most of the way home it was warm enough to think about running from the house to my favourite sushi place, but the temperature dropped to 1C when the sun went down so I wimped out...just on the running part.

Sufferfest: fits like a rubber glove

This is there fitness test. A long warm up followed by a 20 'time trial'. I did the warm up at the power prescribed by last year's result. As it ramped up to 7/10 it was pretty clear that those numbers were low. In the 4 high cadence runs after the main warm up, I noticed that my heart rate ramped up quickly at 100+ rpm by the end of the minute. Consistent with cadence observations in a recent session.

I started the TT at 20 watts higher than last year's prescription and bumped it up by 20 every 4 minutes (versus every 5 in the video). Heart stayed in the 150s throughout so I bumped it another 20 watts for the last 2 minutes. It made the math a bit harder for the average, but still within my capabilities.

My heart rate didn't touch 160 until 280 watts at about 80 rpm (versus the same rate in the warm up at 140 watts and 100+ rpm). A pretty dramatic statement regarding my cadence limits. At 300 watts for the finished the heart rate creeped ever so slightly. Since I know I have held a heart rate average over 160 on the road for 20 minutes, I clearly could have managed a higher average power - probably another 10%, maybe as much as 20%. For now I'll just round up for my new power levels...unless I get bored enough to retest.

Power: avg-151, max-300, TT average 242 - puts FTP 20% over a year ago

Day 2 free weights and push-ups

Sufferfest: do as you're told

I was a bit curious if a 45 walk immediately before jumping on the trainer would have an impact. Apparently not, at least for a short session.

Two sets of 11 intervals. Intervals mostly 8/10 to 10/10. I did the 10/10 at 350 watts which I find easily sustainable for the 20 sec intervals. The middle of the second set with only 10-20 second recovery after 50-60 seconds did ramp the heart up. I really liked this video and could see doing doubles of it.

Power: avg-146, max-362

Perfect riding weather after work, but not enough daylight...so I a November cleanup on the Pennsylvania bikes.

Day 1 free weights