Training Log Archive: GD44

https://www.trainerroad.com/cycling/rides/32994239...

Dade +1 is three sets of 3x2.5-minute VO2max repeats at 120% FTP.

2.5 minutes of recovery fall between Intervals and 8 minutes of easy spinning separate each set.

By working at very high percentages of your power at peak aerobic uptake (pVO2max), tremendous improvements in both aerobic and anaerobic power can be achieved, all in very little time.

Short-duration, high-intensity repeats can be highly productive for all types of riders but are especially important for riders working on limited training time.

In far less time than that required by long, slow distance, riders can develop similar aerobic capabilities - little time, high stress, comparable adaptation.

Zone	Zone	Time	Percent	Low	High
1	Active Recovery	00:45:11	60.2%	0	127
2	Endurance	00:05:15	7%	127	173
3	Tempo	00:00:28	0.6%	173	194
	SweetSpot	00:00:28	0.6%	194	219
4	Threshold	00:00:42	0.9%	219	243
5	V02Max	00:13:18	17.7%	243	277
	Anaerobic	00:09:39	12.9%	277	2310

Jog with Ed Salt exploring the waterways in Northwich.

Weight is creeping up again - need to control!

Drove up to Northwich, CHeshire after work to stay with friends Ed & Cath Salt for the weekend. Very boozy evening: 1900-0300!

Quads still slightly sore

Slept from 2130 to 0745 - bliss! Need to do this more often to aid recovery.

https://www.trainerroad.com/cycling/rides/32547023...

Fish -2 is 4x15-minute intervals at 95-99% FTP with only 3-minute recoveries between intervals.

By working at the very edge of FTP, you'll improve your ability to perform more work (go faster) without accumulating too-high levels of blood lactate.

Additionally, your heart rate at all work levels may decrease due to improved abilities to get the necessary fuel to your muscles more efficiently and to clear the byproducts of hard work more effectively - more work, less fatigue, less burn.

New PBs as follows:
60 minute - 206W
90 minute - 188W

DURATION	TSS	IF	kJ(Cal)	NP	POWER	HR	CADENCE	FTP
01:30:00	116/119	0.88 / 0.89	1013/1022	203	188	129	91	231

Zone	Zone	Time	Percent	Low	High
1	Active Recovery	00:22:34	25.1%	0	127
2	Endurance	00:04:33	5.1%	127	173
3	Tempo	00:00:41	0.8%	173	194
	SweetSpot	00:26:02	28.9%	194	219
4	Threshold	00:34:36	38.4%	219	243
5	V02Max	00:01:33	1.7%	243	277
	Anaerobic	00:00:02	0%	277	2310

Similar to Monday night but quads DOMS slightly less painful.

Interesting to hear from Katie Roby last night that she felt quite sore after L2B too. Made me feel better in any case!

Still got quads DOMS!

MDC Tuesday Night - Cwm Gwdi

I got there earlier than everybody else and decided to walk to PyF and back instead of doing the Cribyn race route. My quads were still suffering from DOMS and I generally felt tired.

Met a few of the steady group on way down inc RCRO, MarkTwo, Nicky F, Alan Stone and Alice. Alan prepared a nice video of the route and posted it on FB that evening.

Martyn Driscoll got lost with fast group and ended up in Cwm Llwch!

Very bad DOMS on my quads so they got a very long foam rolling session in the gym.

Also:

Lower body stretches
inc hip flexors (e.g. pigeon pose)
Mountain climbers - 2 x 50
Press ups - 2 x 20
Spiderman - 2 x 15 (with 3s holds)
Bicep curls - 3 x 8 (10kg)
Shoulder press - 3 x 10 (10kg each hand)
Chest press on ball - 3 x 10 (10kg each hand)
Crab walk