Thursday, August 31, 2006
Run 6/Bike 56
Workout Summary: Run 6 (47'), Bike 56 (3:33, 1500 ascent)
7am run: First mile in 9:30 then picked it up. Goal was 1 min or more faster on the way back from turn around.
out 3 in 24:30 ave HR 101, mx 111
back 3 in 21:30 ave HR 126, mx 137
1 min easy cd. This was a solid run for the morning. Hamstring sore, as usual. Going to ART appt at 8:30.
Bike in afternoon, 56 predominately easy with 30 min. of intervals. Did 3 X 5 min, then a 10 min, then 5 X 1 min. Trying to get an idea of my power parameters. There is a volume of data, will take awhile to learn how to benefit.
Intervals: First focus on race gear, second on musc. endurance using 54/12 and third is focused on high cadence but smaller gear. 5' rest between each.
1 = 5': Power = ave power 283/(low 103,high 524)HR ave 115/mx 128/speed ave 22.9 mph/cadence ave 101 (focus on race gear)
2 = 5': Power = 252/(100,620)HR 115/123/24.5 mph/79 rpm (big gears)
3 = 5': Power = 311/(181,426)HR 128/134/23.8 mph/103 rpm (cadence)
10 min spinerval
Power ave 263/(low 145,high 397)HR 127/mx 133/23.0 mph/97 rpm
5 X 1 min intervals. These were a hard ramp up for 30" then as hard as possible for the final 30". 5 min rest between each
1 = Power ave 357/(247,574)HR 123/133/23.7 mph/104 rpm
2 = 365/(240,473)HR 126/136/23.7 mph/97 rpm
3 = 422/(344,505)HR 122/136/25.2 mph/97 rpm
4 = 422/(309,480)HR 131/139/28.3 mph/99 rpm
5 = 402 /(337,510) HR 125/136/22.7 mph/95 rpm
Entire ride ave 139 W, peak 684 W, HR ave 92/mx 139
I will hash over these numbers, but I am getting an idea of what power really means. I was generating alot of power,sometimes over 400 watts on mild hills while my HR barely changed. This is vital info for me. I would slow down just a mile per hour or 2 for 30 seconds on the hill and focus on smooth cadence. I would see a power drop immediately of 60-100 watts. All the while, my HR would change only slightly. I am conviced already I have worked the hills way too hard in racing. I had no idea the power generated without much of a HR increase. One hill I hit nearly 700 watts for 20 seconds just by standing and pushing a little. My HR all the time was still in zone 1. This is the basis for those thrashing their running legs off the bike, while stating "the bike felt easy". 300 watts felt easy on slight inclines on the ride today, esp on the 10 min interval. However, 300 watts in too much work on the legs considering a 5 hour TT.
diet:
Breakfast: 2 big ( I mean big) pancakes with 2 scoops added protein) 16 oz orange juice.
Late morning: 1 yogurt and some grapes, 1 diet shasta
Lunch: turkey and swiss on wheat, some chips, pickle. 1 can diet shasta
Ride: 1 water bottle of nutrition, 1 gel, recovery drink after: 100 g carbs + 30 g protein + 10 g glutamine
Dinner: 1/2 chicken rotisserie (sp?) sweet potatoe with butter and bwn sugar, salad. 1 beer.
7am run: First mile in 9:30 then picked it up. Goal was 1 min or more faster on the way back from turn around.
out 3 in 24:30 ave HR 101, mx 111
back 3 in 21:30 ave HR 126, mx 137
1 min easy cd. This was a solid run for the morning. Hamstring sore, as usual. Going to ART appt at 8:30.
Bike in afternoon, 56 predominately easy with 30 min. of intervals. Did 3 X 5 min, then a 10 min, then 5 X 1 min. Trying to get an idea of my power parameters. There is a volume of data, will take awhile to learn how to benefit.
Intervals: First focus on race gear, second on musc. endurance using 54/12 and third is focused on high cadence but smaller gear. 5' rest between each.
1 = 5': Power = ave power 283/(low 103,high 524)HR ave 115/mx 128/speed ave 22.9 mph/cadence ave 101 (focus on race gear)
2 = 5': Power = 252/(100,620)HR 115/123/24.5 mph/79 rpm (big gears)
3 = 5': Power = 311/(181,426)HR 128/134/23.8 mph/103 rpm (cadence)
10 min spinerval
Power ave 263/(low 145,high 397)HR 127/mx 133/23.0 mph/97 rpm
5 X 1 min intervals. These were a hard ramp up for 30" then as hard as possible for the final 30". 5 min rest between each
1 = Power ave 357/(247,574)HR 123/133/23.7 mph/104 rpm
2 = 365/(240,473)HR 126/136/23.7 mph/97 rpm
3 = 422/(344,505)HR 122/136/25.2 mph/97 rpm
4 = 422/(309,480)HR 131/139/28.3 mph/99 rpm
5 = 402 /(337,510) HR 125/136/22.7 mph/95 rpm
Entire ride ave 139 W, peak 684 W, HR ave 92/mx 139
I will hash over these numbers, but I am getting an idea of what power really means. I was generating alot of power,sometimes over 400 watts on mild hills while my HR barely changed. This is vital info for me. I would slow down just a mile per hour or 2 for 30 seconds on the hill and focus on smooth cadence. I would see a power drop immediately of 60-100 watts. All the while, my HR would change only slightly. I am conviced already I have worked the hills way too hard in racing. I had no idea the power generated without much of a HR increase. One hill I hit nearly 700 watts for 20 seconds just by standing and pushing a little. My HR all the time was still in zone 1. This is the basis for those thrashing their running legs off the bike, while stating "the bike felt easy". 300 watts felt easy on slight inclines on the ride today, esp on the 10 min interval. However, 300 watts in too much work on the legs considering a 5 hour TT.
diet:
Breakfast: 2 big ( I mean big) pancakes with 2 scoops added protein) 16 oz orange juice.
Late morning: 1 yogurt and some grapes, 1 diet shasta
Lunch: turkey and swiss on wheat, some chips, pickle. 1 can diet shasta
Ride: 1 water bottle of nutrition, 1 gel, recovery drink after: 100 g carbs + 30 g protein + 10 g glutamine
Dinner: 1/2 chicken rotisserie (sp?) sweet potatoe with butter and bwn sugar, salad. 1 beer.
