Monday, November 23, 2009
Jeff''sNovember training update
Now that I have reset my password and back on line, I will recap this month’s training.For the past three weeks I have been focused on power starts and tempo rides and of course the Low E. As I started this year’s training I was not sure what to expect after getting injured and having so much time off.If starting the power starts with over 1200watts was an indication of good things to come I was feeling pretty good about my fitness. well after three weeks duration and 58 power starts I notice every time I preformed a set my 5sec average power would increase, I managed to top out at almost 1300watts and the best thing was as I would complete a set my power would level at about 1200watts and hold, I notice no drastic drop in power, even after completing 12 during a set! My tempo rides would start at 2x 20 min and I worked my way up to 1x 45min with great improvements. My Hr started at 156 for a 20 min tempo and has now fallen to 146 for a 45min tempo with +10 watts!! Still have a long way to go, but I'm willing to work hard and wait for the bigger improvements as the training runs it course.I'm hitting the weights 3x a week and core every other day, for this week its rest with just 5 power starts at the end of the week, so I can compare the # after rest 1350PLEASE!!!!
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1200-1300 watts! Wow! I'd be jumping for joy at that number. Glad to hear that you are progressing strongly and steadily, Jeff. Looking forward to delivering you to the line this upcoming season!
ReplyDeletetoday was an easy spin recorvery on the trainer with nothing over 150 watts for just about 45 mins. followed by core work, legs are feeling pretty good considering the work they have preformed over the past three weeks
ReplyDeleteAfter a nice rest week! Maybe a little too much rest and Thanksgiving Dinner, I left the house on a chilly Saturday morning for a 2hr low E and 1x 45min at tempo, during my tempo rides I focus on keeping my watts and Hr at tempo zone while maintaining a cadence from 70-75 rpm this turns in to a mind over legs game of uncle. 45 min at tempo sounds easy, but with only an average of 73rpm, the torque reads 10.24 for 45mins adds the needed on bike muscle tension with a below Lt hart rate, I’m working on my tempo zone in hopes of expanding my lt power and learning how to ride at a maintainable pace. In theory my TT times should benefit as I learn how to pace to my body’s liking.
ReplyDeleteDoes it get any better than today? Great weather, close to 3hr with a truly professional group. It was nice to see our team out with such great #s and it goes without saying that it was nice to see Gus, Big Ben, and meet Dave. For me today was good training with a great deal of fun, sprinting wheel to wheel with Greg, bridging up to a sprint group, and then having Dre show me what putting power thru the peddles really looks like. Let’s not forget that punishing pull back into town by the Boss BILL. A great end to a block of training!
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