Training Log Archive: GD44

Travelled back from Betws to Cardiff. Had hoped to do a turbo session but time and work didn't permit. :-(

Stayed in Betws-y-coed with the in-laws. Went for a spin on the MTB to discover some of the ORPAs in the area.

I discovered a broken spoke on the rear when I got the bike out of the car. Carried on regardless. This then pierced the tubeless rim tape! Bugger!

Had to phone Dawn to come and pick me up after a failed tube replacement.

Enjoyed the ride though.

Moving time 2:20:18 (Strava)
Moving time 2:12:32 (TR)
Elapsed time: 3:09:42

Assumed FTP Outside 270W

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting (not moving)	00:57:10	00:57:10	30.1%	0	0
	Coasting (moving)	00:26:49	00:38:59	14.1%	0	0
1	Active Recovery	00:12:10		6.4%	1	149
2	Endurance	00:15:45	00:15:45	8.3%	149	205
3	Tempo	00:15:05	00:27:20	8.0%	205	238
	Sweet Spot	00:12:15		6.5%	238	257
4	Threshold	00:19:03	00:19:03	10.0%	257	286
5	VO2 Max	00:19:30	00:31:25	10.3%	286	327
	Anaerobic	00:11:55		6.3%	327	3000

Walking/running the bike back from the mountain back to Dolwyddelan to be picked up by Dawn.

Weight loss and body composition is going well. Current stats (one day snapshot):

Weight: 11st 12.3lbs (75.4kg)
BMI: 25.3
Fat mass: 19.9%
Lean mass: 80%
Water: 55.9%
Bone Mass: 4%
Muscle Mass: 76.1%

Week average for Jan 20-25: 12st 0.7lb

How achieved:
No crisps, biscuits, cake ect
Greek yoghurt for breakfast instead of porridge/weetabix
Significant drop in alcohol consumption (only 2 'wet days' since returning from skiing)
No elevenses at work i.e. no snacking

RTW

Beautiful clear skies with a red/golden hue!

RHFW

RTW

RHFW

Later than I would have liked due to A40 PLI prep

Second part of turbo session after PC died. Used the iPhone to sync with smart trainer, Sonos and HR belt! Neat.

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

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:04:31	00:04:31	13.3%	0	0
1	Active Recovery	00:14:00	00:14:00	41.1%	1	134
2	Endurance	00:01:19	00:01:19	3.9%	134	185
3	Tempo	00:00:12	00:00:22	0.6%	185	215
	Sweet Spot	00:00:10		0.5%	215	232
4	Threshold	00:00:16	00:00:16	0.8%	232	259
5	VO2 Max	00:07:43	00:13:37	22.6%	259	295
	Anaerobic	00:05:54		17.3%	295	3000

First part of turbo session until PC died.

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

Description

Taylor -2 is made up of 3x14-minute sets of 30-second VO2max repeats at 120% FTP where you'll complete as many as 14 short intervals per set.

The recovery intervals match the work intervals with 30 seconds of easy spinning and the breaks between sets are 5 minutes long.

Goals

VO2max repeats look to improve maximum aerobic capacity (power that relies on oxgyen to produce energy more efficiently) by pinpointing repeatable 30-second power to heftily stress the aerobic capabilities in order to improve them.

Equal recovery following each repetition within the sets keeps aerobic uptake high meaning that each subsequent effort will start at a higher percentage of oxygen uptake and yield even more time at or near peak aerobic power.

Put another way, this workout affords an opportunity to accumulate up to 36 minutes near peak aerobic output in order to improve your power at VO2max and maybe even VO2max itself.

Try to keep your cadence above 100rpm during every interval, but if fatigue forces a lack of control at higher cadences then shoot for a spin closer to 90rpm and ride smoothly.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:01:02	00:01:02	3.7%	0	0
1	Active Recovery	00:15:07	00:15:07	54.8%	1	134
2	Endurance	00:00:46	00:00:46	2.8%	134	185
3	Tempo	00:01:37	00:01:45	5.9%	185	215
	Sweet Spot	00:00:08		0.5%	215	232
4	Threshold	00:00:10	00:00:10	0.6%	232	259
5	VO2 Max	00:05:02	00:08:45	18.2%	259	295
	Anaerobic	00:03:43		13.5%	295	3000

I deliberately back pedalled through some of the valleys to enable me to complete the 1hr workout.

RTW - dry

Group Pilates Class with Kyla - with magic circle

RHFW