Geiger + 2

So onto Sunday, I’d actually been tempted to skip this workout in favour of the club group ride but with temps at -4 it was an easier decision to make to stay on track and get this workout done. I am going to get out next weekend though as it does make it easier to stay motivated when indoors. After a busy morning of dog walking, food shopping and cleaning I hopped on the turbo at just after 12pm to get my 90 minutes done.

Description

Geiger +2 is 5×12-minute efforts spent in the Sweet Spot, 88-94% FTP, with short, 4-minute recoveries between efforts.

Goals

Sweet Spot intervals are all about furthering muscular endurance and enhancing aerobic efficiency.

Additional, related benefits include improved sugar storage in the muscles, better utilization of fat for fuel, a higher capacity for more intense workouts later on, and increased power output at moderate , largely aerobic intensities.

This is what it looks like:

geiger+2 plan

How I do it

Normally when I am training I don’t need the distraction of music or netflix etc but today I thought I’d give it try, 30 minutes in I turned it off. I find it off putting when I’m zoning in on hitting my power targets at sweet spot and above. Earlier in the week I did Kaweah which on paper was harder than Geiger+2, but that did not prove to be the case today, it felt hard, very hard.

It was one of those days, probably due to a bit of fatigue building up, but I was fidgeting around quite a bit on the turbo and the 12 minute intervals of which you can see there are 5 really seemed to drag on. Having had my breakfast at 6:30am and only a cookie in between I perhaps was a bit under fueled as well, Sweet spot training is bloody hard, it’s not one of those “just hop on the trainer” sessions, for me personally you need your brain in gear and some quality calories in your system.

No danger

There was never any issue with me completing this session it just felt harder than it should, the fidgeting around was affecting my pedaling no doubt but with a few grimaces the first two 12 minute intervals were hit just above target.

Intervals done: 2 / Food consumed: 1 x banana soreen.

Three more to go

geiger+2 completed

Looking at the above you can see that intervals 3 & 4 were solid, (with the help of one more soreen bar and a gel) the final interval was a bit more up and down as the fidgeting got worse, anyhow, final session of the week done.

Summary

A very hard session completed, felt much tougher than I thought and I’ve been pretty knackered since I climbed off the bike about 2pm. The fridge and snack cupboard has also taken a bit of a beating.

So to recap, 5 sessions to do, 5 sessions done.

Week 1 Done

Meme1 Vo2

Next workout: Taylor-2 (grim)

Pettit (Sat)

Quick update for this one.

Saturday evening and with time approaching 7pm, I really didn’t fancy doing this hour of training. A few reasons, one I was pretty tired, two it’s a workout where you’re just adding a bit of volume and three it was about -3 in the outhouse. If there is one session a week you can skip it’s this one, pleasingly I didn’t.

Description

Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.

Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.

 

Pettit

As you can see from the above it was achieved without any issues and I actually felt pretty satisfied that I’d remained fully on track for the first week, if you skip a session it becomes easier to skip a session.

Takeaway from this session was that even though I wasn’t quite feeling it, the job got done and the chocolate tasted better as I chilled out later on.

Next workout: Geiger + 2 (difficult)

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