Wednesday – Pettit
The schedule for Wednesday was an easy hour of aerobic work, skipping this not an option, keeping the momentum going is really important and it all adds up, I’m a firm believer of the “the more you train, the more you can train” so keeping the sessions going should be a real positive approach to maintain.
Thursday – Clark
Starting later on the turbo always requires a bit more mental focus to keep in the zone but to be honest I’m already starting to bounce back fitness wise so the workouts look less daunting now anyway, but 90 minutes is still 90 minutes so you need to be ready.
Again I focused on being fueled up, this is paying massive dividends as I’m no longer starting a workout with a full stomach and needing my body to try and digest a bowl of coco pops eaten 20 minutes before while I’m doing hard efforts. I knew I’d be on the trainer at 6:30pm so at 3pm I ate my now customary rice cakes and soreen which topped me up nicely.
As you can see each sweet spot effort was preceded by a hard effort of 12 seconds just before it, this workout actually fits in quite nicely with racing as you tend to spend a lot of time at sweet spot but have harder efforts coming out the corners. I was a little lower than the target power on the first couple of stomps, mainly due to the lag from the turbo so on the later ones I spun my legs up quicker to hit the power.
Intervals 1,2 and 3.
These were all hit no problem, in fact I was above the power on all of them (full analysis below), mainly because I get into a rhythm and just keep it going, any dips below target on the graphs are momentary lapses of concentration not a weakening of the legs.
More about that concentration…. I’d started with a Trainer Road YouTube podcast but after 10 minutes I finally decided that from now on I’d just look at the numbers for my workout, I cannot do both. For easy recovery stuff it’s not an issue but where you are maintaining a power output that is a little taxing my brain cannot cope.
Intervals 4,5, and 6
I felt good, so I turned up the wick a bit, especially on the last one where I set the target power 6% above required, I even ended up more than that. I figured this was OK as I have a rest day today, Saturday and Sunday look much more challenging so it’ll be interesting to see how I cope with them, I’m hoping to deal with them in the same way.
265 / 255
271 / 261
275 / 266
274 / 261
277 / 255
278 / 263 (original target was 250)
Another completed workout, fully on track for this week as I move into some threshold and longer sweet spot efforts at the weekend.
I’m spending a lot of my spare time reading up on lot’s of different training methodologies so I may look to tinker a little with some of the interval sessions, especially if the ones on the plan are being hit so easily. I’ll caveat that by saying as a wider experiment it may just be best to leave things as they are then experiment when this 6 week plan is done.
On the rise, this should see a nice bump over the weekend.
Next Workout: Donner (hard)