Out Season: Week 4 – Thursday 30/30 Bike Workout

I got up early this morning to get this bike workout in. I did not do the run workout yesterday. My body just felt worn out from traveling and a two very long days of teaching and coaching. Getting ready for Thanksgiving all day yesterday did not help matters. So I chose to skip the run and move it to Friday instead of a rest day. With the holiday I have not been able to get into Dr. Walden for ART to help my knee which is killing me. I know he will fix me right up, but I have not been able to get in to see him.

Anyways, I got up at 4:30 and took in my AdvoCare and got my mind ready. I tested out creating a custom workout on TR. I know nothing of my power levels or any of the data streams in provides so I just created a workout based on the intervals of my planned workout. I am hoping this weekend to do the power test to get things aligned and then spend time studying and reading up on what all the abbreviations mean.

The workout today called for

Warm Up
5’ easy, 3’ standing @ big gear/low cadence, 2’ easy, then 12’ at Z3/80-85%/Mod Hard, then 3’ easy.

Main Set
MS: 2 x (5 x 30/30) @ Vo2/Zone5/Very Hard. Take 2′ easy between each set of 5 x 30/30’s. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.

Here is my data

I felt good on the bike today. My numbers are not near as high as last week, but I felt good.

This week my 30 splits were
 Set 1: 31.8 @ 120
Set 2: 32.2 @ 137
Set 3: 32.8 @ 131
Set 4: 32.2 @ 135
Set 5: 34 @ 138

My HR did not quite get up to the Zone 4 range as planned. Even during the rest as I know HR lags a bit behind I never got above 143. I don’t know if I am getting in better shape and need to crank harder or what. I felt like I was pushing hard, but obviously not hard enough. It is hard to gauge with HR when it does lag behind. I look forward to converting to virtual power so I can stay better aligned.

Set 6: 32.5 @ 128
Set 7: 34.5 @ 143
Set 8: 35.1 @ 150
Set 9: 35.8 @ 150
Set 10: 36.3  @155 – This last one I did for  a minute. I did not get the beep on TR so I just kept riding and thought it was past 30 seconds. I realized it was and just held on for one minute.

I wrapped up with some Z3 riding.

I feel so much better with a workout in. Yesterday I felt so blah and no motivated. Had I got up and ran like I was supposed to I know I would not have felt that way.

Time to clean, drink some coffee, and get ready for a great day with family. Thanksgiving is all about being around loved ones. Have a great day and don’t forget to be thankful for the simple things in life. It is easy to get wrapped up in trivial things. Today is a great reminder to take a step back and just laugh and relax and remember what is really important in life.

Week 3 were the following

My speeds were
Set 1: 35.9 @ 127
Set 2: 35.5 @ 139
Set 3: 36.1 @ 141
Set 4: 37.2 @ 144
Set 5: 37.8 @ 146

Set 6: 34.4 @ 124
Set 7: 36.3 @ 142
Set 8: 36.4 @ 147
Set 9: 36.2 @ 146
Set 10: 37  @ 149

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Out Season: Week 3 – 30/30 Bike Workout

Here is the workout for today:

MS: 2 x (5 x 30/30) @ Vo2/Zone5/Very Hard. Take 2′ easy between each set of 5 x 30/30’s. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.

I felt good on the bike despite not wanting to get out of bed this morning. My legs feel good and strong despite not having a rest day since last Friday.

My speeds were
Set 1: 35.9 @ 127
Set 2: 35.5 @ 139
Set 3: 36.1 @ 141
Set 4: 37.2 @ 144
Set 5: 37.8 @ 146

Set 6: 34.4 @ 124
Set 7: 36.3 @ 142
Set 8: 36.4 @ 147
Set 9: 36.2 @ 146
Set 10: 37  @ 149

Here was the training from last week

Here was the training from last week

My 30’s at Zone 5 were at the following
1. 33.3 mph @ 130
2. 33.9 mph @ 140
2. 32.8 mph @139
3. 33.8 mph @ 140
4. 33.7 mph @ 141

Round 2
1.33.2 mph @ 125
2. 33.7 mph @ 142
3. 34.4 mph @ 146
4. 34.1 mph @ 146
5. 34.1 mph @ 147

I love seeing the speed increase since a week ago. I am also recovering much more quickly. Last week I was sore all the time. This week I am not sure and am rebouding back quite well.

I have three workouts left. I will probably do the bike ride for Saturday tomorrow morning before flying out to Denver and then rely on getting my runs in while out of town. Not perfect with the schedule, but at least I will get the workouts all completed.

Have a great day and continue to push yourselves.

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