Out Season: Week 5 – 4 x (3 x 45) Workout, AdvoCaare, and TR

Today was tough for me mentally. I woke up at 3:30 when my daughter decided it was time to start the day. My legs were very sore and tired and I was just not ready to get going. I had to force myself out of bed and was ever so glad I did so.

Today was a tough bike workout. I started with the typical warm up that I have to get me going at 5 am i the morning.

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

I then got into the workout which called for

MS: 4 x (3 x 45/45) @ Vo2/Zone5/Very Hard. Take 2′ easy between each set of 3 x 45/45’s. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.

If you have been following my blog and training log, then you know I am working on converting to Virtual Power using TrainerRoad. I did the test on Tuesday to establish my zones. I plugged them into Endurance Nation, but not sure why my stuff did not load properly.

Here are my power zones

I don’t know why the zones did not show up as 1,2,3,4,5, but I can still figure it out. Today as I rode I paid attention to TR and hitting my Power Zones as opposed to HR on my watch. I still recorded the workout on my Garmin and you can see that below.

During my 45 second intervals I had to hit at least 243 power. You can get a better visual of my workout at Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/114527
This was a good workout and actually it knocked out the soreness in my legs. I was able to hit all marks except I think two intervals. I then finished riding in Zone 3 to wrap things up.
Name Time kJ/Cal TSS NP Power Target Heart Cadence
Workout 01:01:01 599 79 176 163 239 126 77
Sweet Spot 1 00:03:00 25 2 136 138 179 116 63
Anaerobic Capacity 1 00:12:05 121 14 167 167 329 117 78
Anaerobic Capacity 2 00:00:45 11 1 215 242 391 126 97
Anaerobic Capacity 3 00:00:45 11 2 219 243 389 131 97
Anaerobic Capacity 4 00:00:45 11 2 221 241 387 132 96
Anaerobic Capacity 5 00:00:45 10 1 205 233 389 129 95
Anaerobic Capacity 6 00:00:45 11 2 224 248 389 136 98
Anaerobic Capacity 7 00:00:45 11 2 224 250 389 139 99
Anaerobic Capacity 8 00:00:45 11 1 216 243 391 130 97
Anaerobic Capacity 9 00:00:45 11 2 226 250 391 140 99
Anaerobic Capacity 10 00:00:45 11 2 220 246 389 139 98
Anaerobic Capacity 11 00:00:45 11 1 214 242 389 134 96
Anaerobic Capacity 12 00:00:45 11 2 223 245 389 143 97
Anaerobic Capacity 13 00:00:45 11 2 220 245 389 143 98
Anaerobic Capacity 14 00:14:00 142 17 168 168 325 136 79

This was a great workout once I got done. I had to muster up the mojo to get going. Like I tell my girls that I coach sometimes you just don’t feel like practicing, but you have to do it anyway. I had to live by my words this morning and was quite happy that I did so.

I still need to work on creating better workouts. For some reason I thought I had the intervals dialed in to my  power levels, but when I started the workout the power goals were super high like 300. But at least I had the intervals put in correctly so I could see each one individually and not massed together like my bike test.

Looking forward to a day off tomorrow!

What I have found to be the hardest thing so far is still eating. I cannot stay mentally focused to stay away from junk food. Tis the season I guess. I did buy everything I need to do the AdvoCare 24 day challenge to work on weight loss. I have this ready to go after Christmas. No need to do it now when I know I will be eating good over the holidays again. If you are interested in the 24 day challenge or any AdvoCare product please let me know and I would love to help. I am training this season with AdvoCare and I can tell such a huge difference in how I feel during training and afterwards and am so glad I took the plunge to this company after avoiding it the last few years.

Have a great day!

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