Last night and today - turbo sessions - OMG Mike has developed new ways to induce pain on the machine!!!
Mostly it went well but really feeling the pace being upped in the build phase - legs are buzzing at the moment...gears are all over the place on my Aerotic though - I need to index them again before Saturday!
So the sessions:
Wednesday:
WU: 10minutes @ 70% HRmax
INTO 5 X 30 seocnds spin ups (RPE 13-14) RPM 100+ with equal recovery in b/t.
MS: 20, 15, 15, 10, mins @ 75, 80, 85, 90% All Straight through - NO REST!
CD: 5min easy cool down
Today:
WU: 10minutes @ 65-75% HRmax
INTO 5 X 30 seocnds spin ups (RPE 13-14) RPM 100+ with equal recovery in b/t
MS: 4, 4, 2, 2, 6, 6, 4, 4 (75%) 2, 2, 6, 6, 4, 4 (80%) as RPM 95+, overgearing 60RPM (heavy) LCR, Repeat straight through. - NO REST!
CD: 5min easy cool down.
I found it really hard to keep the RPM up on todays efforts!
Anyway swim and recovery run tomorrow - probably with Anja in tow on the run!
I.
Showing posts with label turbo. Show all posts
Showing posts with label turbo. Show all posts
Turbo work
29 March 2009
A simple solid 45mins on the turbo on the new Tacx rolling hills program - 5mins on the small (34T) ring followed by 10mins on the big (54T) ring (regardless of degree of brake on the turbo).
Trying out new nutrition at the moment. Powerbat ride shots (taste like haribo) are nice but their gels - yeuch! Yet to find one I like. However I seem to have developed a taste for Hi5 4:1 drink - last year I thought it was awful.....
Oh well, finished the swim focus week (in Base 2) this week is the bike focus week, 10.5 hours training ahead to fit in!
Later
I.
Trying out new nutrition at the moment. Powerbat ride shots (taste like haribo) are nice but their gels - yeuch! Yet to find one I like. However I seem to have developed a taste for Hi5 4:1 drink - last year I thought it was awful.....
Oh well, finished the swim focus week (in Base 2) this week is the bike focus week, 10.5 hours training ahead to fit in!
Later
I.
Turbo work
A simple solid 45mins on the turbo on the new Tacx rolling hills program - 5mins on the small (34T) ring followed by 10mins on the big (54T) ring (regardless of degree of brake on the turbo).
Trying out new nutrition at the moment. Powerbat ride shots (taste like haribo) are nice but their gels - yeuch! Yet to find one I like. However I seem to have developed a taste for Hi5 4:1 drink - last year I thought it was awful.....
Oh well, finished the swim focus week (in Base 2) this week is the bike focus week, 10.5 hours training ahead to fit in!
Later
I.
Trying out new nutrition at the moment. Powerbat ride shots (taste like haribo) are nice but their gels - yeuch! Yet to find one I like. However I seem to have developed a taste for Hi5 4:1 drink - last year I thought it was awful.....
Oh well, finished the swim focus week (in Base 2) this week is the bike focus week, 10.5 hours training ahead to fit in!
Later
I.
And some turbo training....
26 March 2009
After playing around with the set up in the garage so I can have twin monitors working one for the Tacx i-magic software (which runs my turbo trainer) and one for the DVD (currently 3/4s of the way through series one of 24) I managed to get in 45 mins of spinning.
I ran the Wimbleball route at full incline so the max wattage out of the turbo was 390W (well I had not got to the big hill which peaks around 450ishW - around a 17% hill), some bits were easy RPE3-4 other were out of the saddle RPE 7-8 (Rating of Percieved Exertion - 1 v v easy/10v v v v hard).
Overall a good day :-)
I ran the Wimbleball route at full incline so the max wattage out of the turbo was 390W (well I had not got to the big hill which peaks around 450ishW - around a 17% hill), some bits were easy RPE3-4 other were out of the saddle RPE 7-8 (Rating of Percieved Exertion - 1 v v easy/10v v v v hard).
Overall a good day :-)
And some turbo training....
After playing around with the set up in the garage so I can have twin monitors working one for the Tacx i-magic software (which runs my turbo trainer) and one for the DVD (currently 3/4s of the way through series one of 24) I managed to get in 45 mins of spinning.
I ran the Wimbleball route at full incline so the max wattage out of the turbo was 390W (well I had not got to the big hill which peaks around 450ishW - around a 17% hill), some bits were easy RPE3-4 other were out of the saddle RPE 7-8 (Rating of Percieved Exertion - 1 v v easy/10v v v v hard).
Overall a good day :-)
I ran the Wimbleball route at full incline so the max wattage out of the turbo was 390W (well I had not got to the big hill which peaks around 450ishW - around a 17% hill), some bits were easy RPE3-4 other were out of the saddle RPE 7-8 (Rating of Percieved Exertion - 1 v v easy/10v v v v hard).
Overall a good day :-)
Subscribe to:
Posts (Atom)
