CompuTrainer Class: Strength Training II

I rode in the afternoon again today, with Valerie, and I felt slightly better than I'd felt Tuesday. My goal was to make it through the second 6-minute block, but my real goal was to make it through the entire class and better my 600 from Tuesday. I hit the middle goal but not the first or last. I made it through 2:20 of the second 6-minute block, up 50 seconds from Tuesday. and I hit 591 watts on the sprints, which wasn't quite the 600 I was aiming for. Well, the 660 that is really my goal. That's just above what Parri hit, and it's a challenging yet attainable goal.

We did 5 sprints, which were at 120% for the first and 150% for the last 4. Then we did 2 minutes at 107%, 4min at 105%, 6min at 100%, 6min at 100%, 4 minutes at 105%, 2 minutes at 107%, and 6 minutes at 85%. From 2:20 into the second 6min through the last 2min interval, I lowered my watts enough to simulate tempo riding rather than hill climbing, but I went back up to normal for the final effort. I did not want to lower my watts, but I absolutely couldn't continue where I was at.

The efforts at 110%, 105%, and 100% were at a very slow cadence—70–75 RPM. Thursday (3-17) (stats to come—I don't have my watch with me); Tuesday (3-15); Thursday (3-10); Tuesday (3-08):

• 1:23:30, 161 HR, 191 max
  1:08:00, 154 HR, 181 max
  1:36:00, 160 HR, 185 max
• 11:10 warmup to warm up the trainer, 107 HR
  13:55 warmup to warm up the trainer, 120 HR
  16:33 warmup to warm up the trainer, 122 HR
• 12:49 warm up, 157 HR; 10-second sprint, 2 min active recovery, 162 HR
  14:45 warm up, 153 HR; 10-second sprint
  13:00 warm up, 152 HR; 10-second sprint, 2 min active recovery, 167 HR
• 6:00 tempo, 169 HR; 10-second sprint
  8:00 tempo, 165 HR; 10-second sprint, 30-second recovery, 163 HR
  5:40 tempo, 170 HR; 10-second sprint, 30-second recovery, 181 HR
• 5:30 tempo, 176 HR; 10-second sprint
  4:00 tempo, 169 HR; 10-second sprint, 30-second recovery, 172 HR
  3:54 tempo, 176 HR; 10-second sprint, 30-second recovery, 183 HR
• 5:45 tempo, 177 HR; 10-second sprint
  3:49 tempo, 172 HR; 10-second sprint, 3:40 recovery, 163 HR
  3:45 tempo, 177 HR; 10-second sprint, 3:40 recovery, 169 HR
• 6:00 tempo, 177 HR; 10-second sprint, 4:40 recovery, 161 HR
• 2 min at 110%, 172 HR; 2 min active recovery, 174 HR
  2 min at 110%, 166 HR; 3 min active recovery, 166 HR
  2 min at 110%, 173 HR; 3 min active recovery, 169 HR
• 4 min at 105%, 177 HR; 3 min active recovery, 172 HR
  2:18 at 110%, 165 HR
  4 min at 110%, 177 HR; 5 min active recovery, 168 HR
• 6 min at 100%, 177 HR; 4 min active recovery, 170 HR
  12:40 tempo (~85%), 164 HR
  6 min at 100%, 177 HR; 5 min active recovery, 167 HR
• 1:33 at 100%, 170 HR; 4:30 tempo, 176 HR; 2:20 cooldown, 168 HR
  6 min at 100%, 177 HR; 5 min active recovery, 167 HR
• 4 min at 110%, 176 HR; 3 min active recovery, 170 HR
• 2 min at 110%, 171 HR; 1:30 active recovery, 167 HR
• 6 min at 85%