Training Log Archive: GD44In the 1 days ending Feb 18, 2018:
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Sunday Feb 18, 2018 #
11 AM
Cycling - turbo 1:30:00
ahr:112 max:128
https://www.trainerroad.com/cycling/rides/13983564...
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Aerobic Endurance training is primarily about cultivating a deep, wide endurance base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism & glycogen conservation, lower HR at aerobic workloads, and the improved ability to bounce back from higher-intensity efforts.
As time-constrained as most riding schedules are, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.
Try to hold your spin within an 85-95rpm range & spend ample time adapting to & modifying your position on the bike while the workload is more manageable.
This marks the completion of Low Volume II Sweet Spot Base (Base Phase).
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Aerobic Endurance training is primarily about cultivating a deep, wide endurance base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism & glycogen conservation, lower HR at aerobic workloads, and the improved ability to bounce back from higher-intensity efforts.
As time-constrained as most riding schedules are, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.
Try to hold your spin within an 85-95rpm range & spend ample time adapting to & modifying your position on the bike while the workload is more manageable.
This marks the completion of Low Volume II Sweet Spot Base (Base Phase).
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:00:00 | 00:00:00 | 0.0% | 0 | 0 |
| 1 | Active Recovery | 00:04:17 | 00:04:17 | 6.8% | 1 | 117 |
| 2 | Endurance | 01:07:23 | 01:07:23 | 107.6% | 117 | 161 |
| 3 | Tempo | 00:17:55 | 00:18:17 | 28.6% | 161 | 187 |
| Sweet Spot | 00:00:22 | 0.6% | 187 | 201 | ||
| 4 | Threshold | 00:00:03 | 00:00:03 | 0.1% | 201 | 225 |
| 5 | VO2 Max | 00:00:00 | 00:00:00 | 0.0% | 225 | 257 |
| Anaerobic | 00:00:00 | 0.0% | 257 | 3000 |
1 PM
Note
Next Phase is the 8 week Build Phase. I've decided to go for the Low Volume Sustained Build Phase as recommended by TrainerRoad for Cross Country Marathon.
The Sustained Power Build blocks place more emphasis on developing greater sustained power through the use of strength endurance work, lactate tolerance workouts & a healthy dose of maximum aerobic power intervals.
These specific blocks were constructed with riders of a more steady-state nature in mind; riders who don’t necessarily face as many short-power demands. Multisport athletes, time trial specialists, century & gran fondo riders, and road racers (climbing) are all Sustained Power candidates.
The Sustained Power Build blocks place more emphasis on developing greater sustained power through the use of strength endurance work, lactate tolerance workouts & a healthy dose of maximum aerobic power intervals.
These specific blocks were constructed with riders of a more steady-state nature in mind; riders who don’t necessarily face as many short-power demands. Multisport athletes, time trial specialists, century & gran fondo riders, and road racers (climbing) are all Sustained Power candidates.