I decided to take Tuesday off and do a 2 hour ride on Wednesday. It turned out to be a pretty nice day a bit windy but the temp was pretty nice for this time of the year (Temperature 52.0 F (11.1 C), Wind SW 14mph).
I did 33 miles (1hr 55min). Avg 17.4mph, avg normalized power 250 watts, avg Hr 145, 1490 ft of total climb. Not bad numbers for base. My plan was to stay mostly in zone 2 (135-145bpm) and do some 10min tempo (146-154bpm) intervals. On the climbs I'm trying to stay below LT in bigger gears (cadence of 50-60) alternating between seated and out of the saddle.
I plan to gradually increase my tempo interval lengths for this type of ride. I will also try to keep an eye on my wattage during the intervals and base them more off wattage than HR.
Thursday, December 07, 2006
Monday, December 04, 2006
My Training (part 4) - getting back in the groove
I suck as a blogger, I know. I've been neglecting my blogging duties. I'll try get back on track with it along with my training.
Yes, I'm actually training.... I think. I believe that I am finally over my sinus infection from Hell. And hopefully the antibiotics are working there way out of my system after killing all the bad stuff that was dragging me down. So...I can FINALLY get back to training. I was off the bike for what seems like forever. Not training along with being sick seems to have really hit my fitness.
But never fear, I'm putting that behind me and working on my training plan (and training) for the upcoming season. I did a group ride a week ago this past Saturday. I rode from home to the shop to meet up with the group. My total ended up around 50 miles. It was a pretty large group for this time of the year, about 15. Also, the pace was a bit too much for this time of the year. I was still feeling the effects of being sick and toward the end decided to drop off the pace. It wasn't exacly tempo/endurance pace.
Since then I've got in a 35 and two 25 mile endurance rides. And today around 10 miles because it was freakin' freezing out (Temperature 27.0 F (-2.8 C), Windchill 19 F (-7 C)). I'm usually not this much of a cold weather wuss but it will take a bit to get reacclimated to this crap.
Yes, I'm actually training.... I think. I believe that I am finally over my sinus infection from Hell. And hopefully the antibiotics are working there way out of my system after killing all the bad stuff that was dragging me down. So...I can FINALLY get back to training. I was off the bike for what seems like forever. Not training along with being sick seems to have really hit my fitness.
But never fear, I'm putting that behind me and working on my training plan (and training) for the upcoming season. I did a group ride a week ago this past Saturday. I rode from home to the shop to meet up with the group. My total ended up around 50 miles. It was a pretty large group for this time of the year, about 15. Also, the pace was a bit too much for this time of the year. I was still feeling the effects of being sick and toward the end decided to drop off the pace. It wasn't exacly tempo/endurance pace.
Since then I've got in a 35 and two 25 mile endurance rides. And today around 10 miles because it was freakin' freezing out (Temperature 27.0 F (-2.8 C), Windchill 19 F (-7 C)). I'm usually not this much of a cold weather wuss but it will take a bit to get reacclimated to this crap.
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