Training Log Archive: GD44

https://www.trainerroad.com/cycling/rides/19407594...

Bashful +2 is 3 sets of 5x90-second intervals at 125% FTP where recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.

Primarily, these efforts are about improving your maximum aerobic power or your ability to repeatedly operate at or near it.

Intervals like these can raise your aerobic ceiling and create room for later improvements in your VO2max, and in the process they'll bring about aerobic adaptations that benefit your performance across the board.

Strive for a cadence of 100rpm or even a bit higher during each interval. But if fatigue forces a lack of control at these higher cadences, shoot for something closer to 90rpm and ride smoothly.

Cool down

Event: Winter Short Score 3 MTBO
 

https://www.trainerroad.com/cycling/rides/19036739...

Kaweah is 5x10-minute intervals between 96-99% FTP with 5-minute recoveries between intervals.

Kaweah's primary goal is quite simply to improve muscular endurance while adapting to an increasingly aerodynamic position.

Additionally, and equally as important, riders can learn to tolerate the mental discomfort inherent in maintaining high levels of Functional Threshold Power.

By spending time very close to lactate threshold while remaining just below it, riders can improve their sustainable power and muscle endurance by teaching their muscles to process high levels of lactate and tolerate the discomfort of acidic buildup without slowing down.

THAT WAS TOUGH AFTER YESTERDAY'S SNOWY RUN! ABSOLUTE SWEATBOX!

Snowy Saturday. I cleared the ours and next door's drive just before lunch then after a bit of procrastinating (and following GODZone CHapter 7) I decided to go for a run.

Still lots of snow about particularly in lanes/roads with high hedges where the drifts have collected.

Took in Rudry Mtn, Caerphilly Mtn then went to check on Rob West to see if he was OK before heading home for supper in the dark. Glad I took my headtorch!

Slow plod.

Cross-country ski from the house to Tongwynlais where I discovered that the watch wasn't recording properly. Grrrrrr. However the rest of the ski was recorded. :-)

Part 2 of my ski trip. Loved it.

Met with lots of smiles as the vast majority of people had never seen a cross-country skier in action before. A few people even said "I've seen it all now!"

At Fforest Fawr car park, a robin tried to befriend me. It hung around for about 5-10 minutes on the barrier I was about to cross. It even stood on my hand for a while. See video on FB.

https://www.trainerroad.com/cycling/rides/18472204...

Fang Mountain is 4x9-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 110% FTP.

Recoveries between OU's are 6 minutes long.

The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output. In doing so, you'll develop the ability to handle changes in pace while quite a lot of work.

The over-segments or "surges" flood the muscle with metabolic byproducts bringing with them the desire to ease up - don't.

Hold that burn, then back off only slightly during the under-segments or "valleys" in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.

These intervals can increase how long you can work above FTP as well as how quickly you can reprocess the acidic buildup that can limit your capabilities. Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.

THAT WAS TOUGH!

Went to work in the morning but got sent home by 1030 due to weather red warning of combined snow and wind. About 30cm of snow. Foreland Road was all white!

Worked from home.

No exercise today. I had planned to do a run in the evening but lots of snow and wind put an end to that idea. My back-up plan was to go on the turbo but I was making good progress on some work so decided to complete that instead.

https://www.trainerroad.com/cycling/rides/17800085...

Bashful +1 is 3 sets of 7x1-minute intervals at 125% FTP where recoveries between intervals are 30 seconds long and recoveries between sets of intervals are 8 minutes long.

Primarily, these efforts are about improving your maximum aerobic power or your ability to repeatedly operate at or near it.

Intervals like these can raise your aerobic ceiling and create room for later improvements in your VO2max, and in the process they'll bring about aerobic adaptations that benefit your performance across the board.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:03	00:00:03	0.1%	0	0
1	Active Recovery	00:31:49	00:31:49	50.8%	1	118
2	Endurance	00:05:10	00:05:10	8.3%	118	163
3	Tempo	00:00:31	00:00:48	0.8%	163	188
	Sweet Spot	00:00:17		0.5%	188	203
4	Threshold	00:00:41	00:00:41	1.1%	203	227
5	VO2 Max	00:06:32	00:21:29	10.4%	227	259
	Anaerobic	00:14:57		23.9%	259	3000

MDC Tuesday night run - Senghennydd

10 of us went for a run from the Taff Trail straight up to the top of Senghennydd, along the top and back. Tough start as it literally climbed straight up.

Lots of stops due to differences in ability/speed but I welcomed this tonight due to tired legs.

Strava running time - 58:23
Elapsed time - 1:14:49