Showing posts with label sweetspot. Show all posts
Showing posts with label sweetspot. Show all posts

Friday, 15 February 2013

Road Session

After a day off from training I was really pleased to drive home in glorious sunshine because it meant that I could finally get out onto the road again. The North Yorkshire roads are made of cheese and are dangerously maintained by a bunch of incompetent idiots with little funding, so it was nice that they were dry enough to ride on without sinking up to the hubs in all the puddles.

After a gentle warm up I tried to regain a local Strava segment which some local scrote had stolen off me a couple of months ago, and I'm pleased to report that I managed to win it back with a time of 2 mins 30 and an average power of 395W. This is quite a low power for such a short interval but I struggled to get the power down for some reason. The road is obviously different to my turbo which seems to give a constant resistance rather than the variable resistance of real-world riding.

Then I did a couple of 340W intervals (6 mins then 4 mins with a short rest between) starting each with a big dose of power and then settling down to achieve the average, and I was really feeling it towards the end of both of them but it was lovely to be outside and getting the benefit of the cooling air to control my heat build up. It's easy to get used to having sweat running into your eyes and down your face if you do a lot of indoor work so it was a pleasure to finish the ride dry and warm rather than soaking wet and boiling hot.

After another short rest I settled in for a 40 minute interval at 275W (90% FTP, sweetspot) over a gently rolling triangular route. I think I've lost quite a bit of efficiency as a result of doing a winter of static turbo sessions so I made a point of sticking in a single gear and giving my legs a good work out and making them work hard by varying cadence rather than sticking to my favoured 86rpm. There are quite a few power peaks and troughs associated with corners and the slight hills and I also noticed that I put out the best power on the long into-wind leg because I felt that I had more to work against.

I think that's only my 4th or 5th road ride since I started this blog. Now that the nights are getting lighter I'm going to make more effort to get out on the road more to complement my kitchen turbo torture sessions.

Wednesday, 2 January 2013

Hell of the North - as a recovery ride

I felt quite 'lactic' after yesterday's effort so I needed an active recovery day. After lunch I got ready to do a toned-down version of the Hell of the North workout that I love so much. I did the last 50 minutes using 300W (96% FTP) when Boonen was on screen and 260W (83%) when he wasn't.

power = black and HR = red.

After a 10 minute warm up I got into the 50 minute interval and felt very comfortable throughout. In fact, about 35 mins into it I realised I was ramping up my power above my target 300W and not letting it get down to my 260W recovery either. Once I'd flushed yesterday's tiredness from my legs I just felt stronger than I thought I would. In fact, my average power for the first 40 minutes (288W) was the same as the last time I did this workout (289W) but back then I was unable to continue and had to have a rest. Today I was just fresher and with a much lower HR.

Looking back at the period around 6-7 Dec I think I was either slightly ill or run down. I had several workouts where I seemed to lack power despite several periods of rest. I didn't have any obvious symptoms, just a general lethargy. Maybe having 2 weeks off work over Xmas is helping. Maybe I should go Pro!!! Maybe at 42 I'm past Pro.

Thursday, 6 December 2012

I'm getting lazy

I've had 3 lazy days with absolutely NO exercise due to lots of travelling with work, 12 hour days, long cold nights and a cheap bar. I didn't really want to do anything today but I knew that I should, so I compromised with myself and planned a 2x20mins sweetspot session which then changed into a 1x45 at 93% FTP once I got going.

As workouts go, this was quite easy. I got bored after 35 minutes and started to vary my power output, a bit of out-of-the-saddle to get rid of some 'numbness' and then a final little push at the end. Not sure if the session did any good, but I needed a gentle reintroduction to the turbo before the next 3 days of planned turbo sessions.