Training Log Archive: GD44

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

FTP 244W

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:18	00:00:18	0.5%	0	0
1	Active Recovery	00:15:30	00:15:30	23.8%	1	134
2	Endurance	00:02:10	00:02:10	3.3%	134	185
3	Tempo	00:05:55	00:43:33	9.1%	185	215
	Sweet Spot	00:37:38		57.9%	215	232
4	Threshold	00:03:29	00:03:29	5.4%	232	259
5	VO2 Max	00:00:00	00:00:00	0.0%	259	295
	Anaerobic	00:00:00		0.0%	295	3000

Description
Tallac is 3x15-minute efforts spent in the Sweet Spot (88-94% FTP) with 3-minute recoveries between intervals.


Goals
Tallac's primary aim is to increase muscular endurance via Sweet Spot efforts by expanding your base for more intense workouts later while at the same time increasing power output & endurance at moderate intensities.

Various pedaling drills are incorporated into several intervals in order to target pedal economy and to alleviate some muscle stress with a quick, lower-force spin.

Try to keep your spin above 85rpm and follow the on-screen pedaling drills to the best of your ability.

Event: SWOC Street Event 4
 

Group Pilates Class with Kyla

Llanishen Map Run/Street O

https://www.strava.com/activities/2941742680

Not a great run as I made a few minor mistakes but the route choice must have been right as I won!

Forgot HR belt. :-(

http://www.p.fne.com.au/rg/cgi-bin/SelectResultFil...

MDC Mari Lwyd Run in Whitchurch and Radyr

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

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:21:19	00:21:19	32.8%	1	134
2	Endurance	00:01:52	00:01:52	2.9%	134	185
3	Tempo	00:13:02	00:38:06	20.1%	185	215
	Sweet Spot	00:25:04		38.6%	215	232
4	Threshold	00:03:35	00:03:35	5.5%	232	259
5	VO2 Max	00:00:08	00:00:08	0.2%	259	295
	Anaerobic	00:00:00		0.0%	295	3000

Description
Carillon consists of 2 sets of 2x10-minute criss-cross intervals where the 2-minute valleys range from 88-90% FTP and the 30-second surges fall between 92-95% FTP.

Recovery between each pair of intervals is 1 minute long and the recovery between sets lasts 5 minutes.

Goals
The primary aim of Sweet Spot work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.

In other words, workouts like this are all about increasing your muscular endurance.

In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading and time trial more consistently over the entire course of an event.

Additionally, you can use each short surge to target specific aspects of climbing form, time trialing, speed endurance, and aerodynamic positioning.

Aim for a cadence in the 85-95rpm range unless otherwise instructed.

Brick run

Straight off the bike and did the Tongwynlais Loop (clockwise).

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

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:37:48	00:37:48	42.0%	1	134
2	Endurance	00:04:14	00:04:14	4.7%	134	185
3	Tempo	00:00:47	00:17:05	0.9%	185	215
	Sweet Spot	00:16:18		18.1%	215	232
4	Threshold	00:17:10	00:17:10	19.1%	232	259
5	VO2 Max	00:13:35	00:13:43	15.1%	259	295
	Anaerobic	00:00:08		0.1%	295	3000

Description
Warlow is 5x9-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 110% FTP with 6-minute recoveries between intervals.


Goals
This workout chiefly aims to develop your ability to handle changes in pace while maintaining a high level of work and enhance muscle endurance in the process.

The 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 valleys in order to work through the burn and effectively train your muscles to process the buildup while still doing a lot of work.

These intervals can increase your ability to better process lactate thereby increasing not only how long you can work above FTP but also increasing FTP itself.

Try to keep your cadence in the 85-95rpm range whether enduring a valley or powering through a short surge.

Run to work