I’m back on the bike, well the trainer that is.
This morning was the first time in a very long three weeks that I woke up and did not need a sinus decongestant. This is good as I need to re-start my winter training program. I decided to repeat the last week of the program, the week before I got sick. The workout looked to be a tough one:
WU:
10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
40" @ 65-70% + 5' @ 75% FT
MS:
5x1' (1' Rest@ 65-70% FT) as 1-4 set @ 150-120% and last one try pushing 3-5w higher -- the last set will be your baseline for next week-- + 15' @ 78-80%
CD:
5-10' @ 60-65%
Translation (using my Critical Power Wattage):
Warm Up for ten minutes at 159 watts, then do five 20 second intervals at 268 watts with 40 seconds rest at 159 watts. Lastly, do 5 minutes at 183 watts.
The Main Set calls for five one minute intervals at 268 watts each followed with one minute rest at 159 watts. After the five intervals, do 15 minutes at 195 watts.
The Cool Down is just ten minutes at 146 watts.
As expected, the workout was hard, but I managed to do all of it; no quitting early. The above graph shows the five warm up intervals and the five main set intervals. It also shows that I worked a bit harder than called for. My Warm Up intervals ranged from 296 to 313 watts, and my main set intervals ranged from 269 to 313 watts with the highest output being the last interval.
I am please with my performance today.