Training Log Archive: GD44

Trainerroad turbo session

Ebbetts

Very sore quads so decided not to do the mini sprints among the last two sub-FTP blocks.

https://www.trainerroad.com/cycling/rides/8907375-...
https://www.strava.com/activities/1345869714

Ebbetts is 4x8-minute intervals between 88-94% FTP with 5-second high-power tags between 150-180% FTP. [I didn't do these after the second block]

4-minute recoveries separate the intervals.

Goals
Ebbetts' primary goal is to improve your ability to sustain pretty high levels of your FTP for longer periods of time, i.e. increased muscular endurance.

Additionally, you can achieve increases in glycogen storage capacity, fat utilization, and your capacity for more intense workouts later on.

Ebbetts also aims to increase your ability to generate a lot of power in a very short period of time via increases in how much muscle you can activate as well as how quickly you can do it.

These muscle-activating tags are short enough to avoid overwhelming your muscles as long as a quick cadence is utilized, so spin quickly through the bursts and then promptly return to your pre-burst cadence.

Try to keep your cadence above 85rpm during the majority of the intervals and then as fast as you can control during the bursts, ideally above 110rpm.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:22:11	00:22:11	35.4%	1	117
2	Endurance	00:04:20	00:04:20	6.9%	117	161
3	Tempo	00:11:59	00:26:47	19.1%	161	187
	Sweet Spot	00:14:48		23.6%	187	201
4	Threshold	00:05:45	00:05:45	9.2%	201	225
5	VO2 Max	00:00:10	00:00:57	0.3%	225	257
	Anaerobic	00:00:47		1.3%	257	3000

Slow plod to Parkrun

Cardiff Parkrun

Couldn't seem to be able to get the intensity up so probably tired after last night's FTP test and possibly the skiing/bingeing too!

Run home with Alan Stone

Recce of Craig yr Allt Winter Fell Race route

It could do with a little vegetation trim but passable. A few runners may get lacerated legs in 2 weeks.

FTP Test (8 minute)

This is the start of a 19 week training plan on the turbo before Exped Africa using TrainerRoad.

https://www.trainerroad.com/career/garydavies44/ri...

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:04	00:00:04	0.1%	0	0
1	Active Recovery	00:17:17	00:17:17	27.6%	1	117
2	Endurance	00:23:00	00:23:00	36.7%	117	161
3	Tempo	00:01:40	00:01:56	2.7%	161	187
	Sweet Spot	00:00:16		0.4%	187	201
4	Threshold	00:02:29	00:02:29	4.0%	201	225
5	VO2 Max	00:12:52	00:15:14	20.5%	225	257
	Anaerobic	00:02:22		3.8%	257	3000

Last morning of skiing before going home. Beautiful conditions with hardly anybody on the slopes between 0800 and 0900.

Strava: https://www.strava.com/activities/1341126129

The time is the total time spent going downhill and so is the distance i.e. doesn't include time in lifts.

Set a new speed PB today at 94kph on the run from Fertazza down to Alleghe.

Instructing Dawn

https://www.strava.com/activities/1339037378

Civetta Ski afternoon

https://www.strava.com/activities/1339039324

Civetta Ski Day

https://www.strava.com/activities/1337635630

Civetta Ski afternoon with a hangover!

https://www.strava.com/activities/1337631106