Training Log Archive: GD44

https://www.trainerroad.com/career/garydavies44/ri...

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:21:19	00:21:19	32.8%	1	134
2	Endurance	00:01:52	00:01:52	2.9%	134	185
3	Tempo	00:13:02	00:38:06	20.1%	185	215
	Sweet Spot	00:25:04		38.6%	215	232
4	Threshold	00:03:35	00:03:35	5.5%	232	259
5	VO2 Max	00:00:08	00:00:08	0.2%	259	295
	Anaerobic	00:00:00		0.0%	295	3000

Description
Carillon consists of 2 sets of 2x10-minute criss-cross intervals where the 2-minute valleys range from 88-90% FTP and the 30-second surges fall between 92-95% FTP.

Recovery between each pair of intervals is 1 minute long and the recovery between sets lasts 5 minutes.

Goals
The primary aim of Sweet Spot work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.

In other words, workouts like this are all about increasing your muscular endurance.

In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading and time trial more consistently over the entire course of an event.

Additionally, you can use each short surge to target specific aspects of climbing form, time trialing, speed endurance, and aerodynamic positioning.

Aim for a cadence in the 85-95rpm range unless otherwise instructed.

Brick run

Straight off the bike and did the Tongwynlais Loop (clockwise).

https://www.trainerroad.com/career/garydavies44/ri...

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:37:48	00:37:48	42.0%	1	134
2	Endurance	00:04:14	00:04:14	4.7%	134	185
3	Tempo	00:00:47	00:17:05	0.9%	185	215
	Sweet Spot	00:16:18		18.1%	215	232
4	Threshold	00:17:10	00:17:10	19.1%	232	259
5	VO2 Max	00:13:35	00:13:43	15.1%	259	295
	Anaerobic	00:00:08		0.1%	295	3000

Description
Warlow is 5x9-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 110% FTP with 6-minute recoveries between intervals.


Goals
This workout chiefly aims to develop your ability to handle changes in pace while maintaining a high level of work and enhance muscle endurance in the process.

The surges flood the muscle with metabolic byproducts bringing with them the desire to ease up, don't.

Hold that burn, then back off only slightly during the valleys in order to work through the burn and effectively train your muscles to process the buildup while still doing a lot of work.

These intervals can increase your ability to better process lactate thereby increasing not only how long you can work above FTP but also increasing FTP itself.

Try to keep your cadence in the 85-95rpm range whether enduring a valley or powering through a short surge.

Run to work

Run home from work

https://www.trainerroad.com/career/garydavies44/ri...

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:06	00:00:06	0.2%	0	0
1	Active Recovery	00:18:47	00:18:47	31.3%	1	134
2	Endurance	00:02:18	00:02:18	3.8%	134	185
3	Tempo	00:08:05	00:35:41	13.5%	185	215
	Sweet Spot	00:27:36		46.0%	215	232
4	Threshold	00:03:06	00:03:06	5.2%	232	259
5	VO2 Max	00:00:02	00:00:02	0.1%	259	295
	Anaerobic	00:00:00		0.0%	295	3000

Description
Geiger is 3x12-minute efforts spent in the Sweet Spot (88-94% FTP) with brief, 3-minute recoveries between efforts.

Goals
Sweet Spot intervals like Geiger's are all about furthering muscular endurance and enhancing aerobic efficiency.

Additional, related benefits include improved sugar storage in the muscles, better utilization of fat for fuel, a higher capacity for more intense workouts later on, and increased power output at moderate , largely aerobic intensities.

Try to keep your spin above 85rpm unless the efficiency drills specify different cadences.

Tongwynlais loop - anticlockwise

Just felt like I had to get out on my feet.

Group Pilates Class with Kyla

Very glute intensive!

https://www.trainerroad.com/career/garydavies44/ri...

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:25:01	00:25:01	38.5%	1	134
2	Endurance	00:05:00	00:05:00	7.7%	134	185
3	Tempo	00:05:49	00:29:48	8.9%	185	215
	Sweet Spot	00:23:59		36.9%	215	232
4	Threshold	00:05:09	00:05:09	7.9%	232	259
5	VO2 Max	00:00:02	00:00:02	0.1%	259	295
	Anaerobic	00:00:00		0.0%	295	3000

Description
Tunnabora is 5x7-minute sets of decreasing then increasing watts between 88-94% FTP in 1-minute steps to allow cadence changes over the course of each form interval.

Tunnabora also includes 3x2-minute Isolated Leg Training (ILT) steps within the warmup and recoveries between intervals are each 3 minutes long.


Goals
Running the entire Sweet Spot wattage range, this workout simultaneously targets improvements in muscle endurance while also aiming to improve your pedal economy.

You'll first start with some low wattage 1-leggers before moving onto the main set where each time the watts drop you'll be encouraged to increase your cadence. Then, when the watts start to climb again, you'll back off your spin just enough to maintain your form.

Aim for a slow, controlled, single-leg spin during the ILT drills until you get to the point where you can spin above 85rpm without "knocking".

During the leg speed intervals, start conservatively and escalate from there, keeping your focus on controlled speed - excellent form always!