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.
| 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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