CompuTrainer Class: Force and Power I

We started a new series at Endeavor Performance this morning: Force and Power. Otherwise known as hill torture. After 10 minutes of tempo, we did 2-3-5-3-2 — 2-3-5-3-2 minutes of low-cadence, strong-effort intervals. Basically, we had to get up and over a hill.

This was crazy hard!

Thankfully, I survived the entire thing, pretty much with a smile. It helped that Parri was pushing me to work harder and helping me visualize—the final 2-minute interval, we finished the Raccoon Mountain/River Gorge Road Race together. I will never be with her in this actual race, but I can dream during training!

2-28-12.

• Total ride: 1:40:00, 156 bpm (185 max)
• Warm up on trainer: 9:00, 122 bpm
• 10-min warm up + 10-min tempo + 4-min rest: 161 bpm; 157 bpm
• 2-min hill + 2-min rest: 167 bpm; 167 bpm
• 3-min hill + 3-min rest: 170 bpm; 164 bpm
• 5-min hill + 4-min rest: 170 bpm; 158 bpm
• 3-min hill + 3-min rest: 168 bpm; 165 bpm
• 2-min hill + 5-min rest: 166 bpm; 157 bpm
• 2-min hill + 2-min rest: 163 bpm; 167 bpm
• 3-min hill + 3-min rest: 168 bpm; 160 bpm
• 5-min hill + 4-min rest: 169 bpm; 158 bpm
• 3-min hill + 3-min rest: 163 bpm; 147 bpm
• 2-min hill + 1-min rest: 163 bpm; 173 bpm
• 4-min tempo at 105 RPM: 147 bpm
• 3-min cooldown + sprint: 117 bpm, 671W

March 24, 2011, the last week of this series last year. When I was riding at 208W, whereas now I'm riding at 216.

During lunch I went on a 3-mile walk. After work I rode another 11 miles (38 minutes) and ran 1.25/walked 0.25 (17 minutes). It was beautiful outside and I couldn't stay in.