Training Log Archive: artsosa

Lion Rock is 3 sets of 3x5-minute Threshold efforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 95% FTP, aka "racewinners".

Each set finishes with a 30-second "kick to the line" in the form of a ramp from 95% FTP all the way up to 140% FTP.

Recoveries between intervals are only 1 minute long but recoveries between sets of intervals are each 10 minutes long.

Felt pretty good doing this ride. I guess I am now aerobically fit. My legs were tired from yesterday but they loosened up and this ride was not as hard as I expected it to be. Just the last interval of the last set with the final ramp up.

did NC x 4 up through Vista Ridge all in the Sweet Spot. Felt pretty good, went a little cautious up NC as I knew I couldn't spin the gear up Vista Ridge as it is too steep for me and my current gearing. I just wanted to climb Vista Ridge harder to get my cadence up but I stuck to the workout. Went a little harder on the last repeat up NC and then about 300W on the last repeat up Vista Ridge and it felt good. Never felt like I was working too hard. Getting stronger and also getting mentally tough as well.

Got a good compliment today. I was wearing the DC kit and went by a couple guys on the way home and a guy was grabbing my wheel on the way home and I was just riding steady and later on I told him this is going to be my exit coming up. He said, "That Kit doesn't lie brother and thanks for the pull" LOL

C • Weight 2

easy ride on SART, felt tired the first half and then better the 2nd half kept the watts in check the entire ride.

Fang Mountain +1 is 4x9-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 110% FTP.

Recoveries between OU's are 6 minutes long.

This is a good solid workout. My legs felt a little tired in the morning but they loosened up and I was able to do this workout. I really like this workout and what it is designed to do. I can really feel the lactic acid build up and I can also feel it clear during the recovery valleys.

Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP and includes Form Sprints, Endurance Spinning intervals, and Pistons/Kick and Pull pedaling drills.

Legs still feeling tired but body isn't too tired now.

Baird +6 is 3 sets of 5x90-second intervals at 120% FTP followed by 30 minutes at 65% FTP.

Recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.

Went out a little hot on the first 2 sets and then backed it down 2% on the last set. Didn't want to be totally buried after this workout.

this was tough.