Training Log Archive: Flight

Last trainer ride before nationals.

20min warm up
6x (30seconds @ 410 + 4:30 easy)
5min @ 225-230
5min easy

Crushed it.
Felt good.
High cadence.

C • Sweet! 1

Performance anxiety hit like a freight train today.
Paul says I'm in fast shape for this weekend's requirements. Easily. Plus I have booties.
I'm reminding myself to trust the process and that if we don't keep our title its not the end of the world. The goal is to progress from last year.....mostly knock the 3 seconds off the kilo and hit our standard.

I learned that if we are carded I am not allowed to post trading to strava or Garmin....I assume this also applies. Though maybe not because it doesn't have maps and fils just me typing stuff. I can type anything.....even how much I like pie.

C • Strava 17

Deloaded weight with focus on explosive and fast.

MFBS= max fast but smooth
The last block of the first set was actually the worst. I think paul forgets that these gear ratios + cadence put me up in the 400 watt range. Ugh. 10 sec down doesn't really make for much of a cadence drop....oh yay only 350 watts for several seconds


The workout

Set 1: Using 50/15 gear and using a cadence in the 115-125 range. Prioritize smooth execution.
4x (10sec fast + 20sec slow)
4x (15sec fast + 15sec slow)
4x (20sec fast + 10sec slow)

5min easy spin

Set 2: Using 50/14
6x (20sec @ MFBS cadence + 1:40 slow)

5min easy spin

Set 3:   MFBS cadence
3x (5sec 50/13 + 5sec 50/14 + 5sec 50/15 + 1:45 slow)
3x (5sec 50/15 + 5sec 50/14 + 5sec 50/13 + 1:45 slow)

5min cooldown

First time on the new road bike
Di2 shifting is super nice for this. Brakes aren't as responsive but they are legal so that's good.
I'll have to get the bars set up for me.
I had an odd pain in my left ankle after this ride....not sure what that's from maybe the seat was slightly too high.

We went out to Bragg via 22.
The first little bit was a lot of me getting used to stearing etc.
Carla and I weren't really in sync for a lot of this ride. I reminded her to focus on smooth pedal stokes and had her pedal at her comfortable pace while I soft pedaled.

I'm a bit wary for the track tadem but hopefully we can smooth out the issues between Thursday and Friday training time.

Kept it E1/2
Greg came along.

Heavy lifts followed by big gear high cadence work and standing start simulations.

Squats are looking strong with good form. Still lots in the tank to build heavier. Ash called the heavy 2 at 140 so that the working load didn't get too high.

Working load done at 90%

Unlike last week this PiG was based off gear ratios and cadence vs watts.
Cadence of 100-105 at 50/13 then 50/14 then 50/15

5x (15sec up + 0:45 down)
5min off
5x (30 up + 1:30 down)
5min off
3x (1min up + 3min down)
blocks

At no point this week did I feel like I was going to pass out though I did feel the lactate building by 45ish seconds into the 1min

Build to heavy two
6x 2 at 80%