(posting is from Wednesday, then under the line, Saturday)
computer that sits on my stem. Now that I am done with my 2 week swine flu bout (actually it was a common cold combined with bronchitis) I am ready to start basing some riding off this little guy.
The whole point of this week is to determine my "zones" for training. Not necessarily my pinpoint lactate threshold YET, because I won't be ready for that training for another month or so, but enough gauge to tell %Vo2 or tempo. Wednesday I wanted to clear out the legs from a solid weekend of riding and some core work on Tuesday with some fun, every zone hitting, intervals.
10 minute warmup
20 minute zone 2 @ 191 watts
5 minute z1 based on hr
5 minute %Vo2 @ 250 watts
5 minute z1 based on hr
2X2 minute LT @ 305 watts
4x30 second 100+rpm increasing power
15 minute cooldown aim for 85+rpm
I am pretty sure my LT sits at 300 watts give or take about 10 (don't want to be specific at all, no guarantees) When I was riding at 310, my heart rate pretty quickly shot to 183bpm, then stopped dead in it's tracks. I am hopefully this means 300 is the number as that sets my threshold power (ftp) around 4.28w/kg @ my current 70kg (by the way, getting sick and losing your appetite for 2 weeks shrinks your stomach) I think this sounds about right comparing it to the teammates who took the test in my previous post, they who finish well in front of me especially on the road bicycle. But, they were on the road bikes which I bet is another 10 watts right there. Again but, compared to people outside Cuyahoga County, this number seems way too high. So I am pretty excited to go into the Lab on Saturday for the REAL RESULTS. There are just too many variables even when riding the trainer.
When I start talking w/kg I always think of Ray simply becuase he does well at a lot of the races I am at. When Ray's w/kg was 4.3 he was pounding out 27mph runs at the Presque Isle time trial. Gran it, Ray had a pretty trick TT setup and a less frontal drag so there is that. For some reason, I don't think I could go 27mph right now. But my powermeter says I could, sort of. I don't know. But I will know on Saturday.
RESULTS: Well my 2x2 minute tests turned out to be pretty accurate. I warmed up the legs and the trainer for about 15 minutes then churned out 100, 120, 140, 160, 180, 200, 220, 240, 260, 280, 300, 320, and 350 increments of one minute until I couldn't anymore. One thing to note is my powertap was a set 20-25 watts lower each interval, only getting accurate past 500 watts. There were some "sandbagger" coughs from the employees about having a little too much breath at the end but hey, at least I might be able to improve some doing another one of these in March. Still, my heart rate didn't do the big jump going anaerobic but I still think I got the right number of threshold, 320 watts @ 70kg, or almost 4.6w/kg but didn't push enough to get me the bragging rights. I still had a little gas left for the 30 second effort and managed to eek out a 631 watt average. Not my best ever, but also not on my TT bike on the trainer, but for that the best ever.
Slave Labor on the Six13's