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Training Log Archive: Traut

In the 1 days ending Nov 14, 2013:

activity # timemileskm+ft
  PT1 1:30:00
  spin bike1 1:00:00
  Aqua-jogging1 20:00
  Total2 2:50:00

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Th

Thursday Nov 14, 2013 #

4 PM

Aqua-jogging 20:00 [3]

I planned to do the power cycling class again and PT so I kept it to 20 minutes. Enough to at least get some loosening effects of the water. My glutes and stride felt great. Like yesterday. My left knee was agitated though. Not sure why. Right knee definitely felt tight (swollen).
5 PM

spin bike 1:00:00 [4]

First power cycling class. She mentioned today would would be focused on VO2 max, but then was taking about lactic threshold most of the session. The testing last week determined the Functional Power Threshold. I do not know if this is an attempt to estimate ventilatory threshold, anaerobic threshold, or aerobic threshold (or something of its own design). Today we did 5 minute intervals (5:00) at 105% of that power threshold. My effort was much closer to threshold but there were not enough intervals for a true "cruise interval" type threshold workout. You have to consider that the population of this class is people who may or may not have ever pushed any type of intervals before. I was supposed to be hitting 267 watts. I started there, but did increase well above 300 watts by the last 2 intervals. I was over threshold at that point, but I did maintain my form and used my glutes well.

I was very worried about my right calf, but it ended up being my left calf that tightened and wasn't functional. I held it together, but my toes were so tensed up it was like I couldn't feel them at times. Right knee and calves were fine.

My back felt fine- which is a good sign. My butt 'nerve pinch' was somewhat better, but still there.

Here are the results from my first threshold test TT last week:




http://www.flickr.com/photos/106181954@N05/1087522...

I won the Yellow Jersey! In other words, no real cyclists in the class...

FTP test 1 yellow Jersey

http://www.flickr.com/photos/106181954@N05/1087523...

So I read up on some of the literature that the instructor gave us. 95-105% is threshold. This lines up with a ventilatory inflexion point. Depending on the strength of the athlete, this is a pace that can be held fro quite a while. An hour TT will do. I describe it as you can talk but do't always want to. You can hold this pace, but if you step it down you will cross over the line and things will go downhill fast.

Here is the thing. 106% - 120% is considered VO2 max. The 5-minute long intervals line up with VO2 max repeats, but the reality is that an athlete used to working their body will not be so close to threshold. I was up at 320 watts for the last 2 intervals and I probably was hitting VO2 max (3k race pace for runners is like pace that can be held for 8-10 minutes- it lines up). She wanted to work VO2 max, but knew most people couldn't hold up to their real VO@ max watts so we were at the absolute bottom on that range. It worked out that I went where I did.

PT 1:30:00 [3]

Did active warm-up, weighted balance active warm-up, step-downs, calf raises, and leg press in between aqua-jog and cycling class. Felt good at that point. Glutes firing well. When I got home I felt my right knee had swollen more...?! No apparent reason why. Finished up PT at home.

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