Donner (Saturday) No kebabs though!

Hard not to think of kebabs but the workout in store was slightly more tasty than you’re used to. Here’s the blurb:

Donner Desc

And in graph form:

Donner graph start

Late start

Being Saturday this becomes a bit of anvil around the neck as despite being off work, family time takes priority and the session wasn’t done until later in the evening. I approached the workout reasonably confident as coming off a rest day and having not done anything too taxing in the day I felt pretty good.

Long story short on this, each interval was dispatched solidly, no dramas.

With my current FTP set at 284W, these intervals were being done close to that, I went over a bit again and recorded 282, 284 and 283W for the 3 intervals.

As you can see, I’m solidly above that target blue undulation, I added an extra bit at the end for cool down as I had either the club ride or TR workout to be done on the Sunday.

Donner Done

So far so good as I approach the end of week 2.

Next workout: Hunter (Longest one yet)

 

 

Pettit & Clark

Wednesday – Pettit

Pettit 6.2

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

Clark desc

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.

Clark 7.2

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)

Clark intervals

Summary

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.

Current fitness

On the rise, this should see a nice bump over the weekend.

Current fitness 8.2

Next Workout: Donner (hard)

Taylor -2 -The Rollercoaster

Monday

So onto week 2, with a rest day on Monday I took the opportunity to do a bit of something different to improve my fitness. This mainly consisted of a few press ups, stretches and core work, small steps to begin with but is something I have neglected for a quite a while, I’ll aim to do this on Monday, Wednesday and Fridays before upping the pace a little.

The weekly schedule

Week 2

Essentially as mentioned on earlier posts, its Rest, Hard, Easy, Hard, Rest, Hard, Hard and as I viewed the workout for Tuesday I was a little apprehensive.

Taylor -2

Taylor -2 Goals

Taylor -2 Blank

Look at the profile, each of those columns are efforts at 120% of my FTP, having not done much top end work I had visions of the workout ending before that last set, so how did I do?

Pre-workout

I knew I’d be able to get on the trainer as soon as I got home from work so this helped me plan my pre-workout meal, 2 rice cakes with chocolate and a soreen banana loaf at 2pm, this really did the trick as I had no hunger issues until after the workout itself, needless to say I have stocked up on both items.

Set 1

Having done the brief warm up I began the first set, I managed to get a nice gear selection so that I could keep the cadence in the mid 90’s and to be honest I dispatched all of the 14 efforts with minimal fuss, I don’t think my heart rate went above 160bpm (max is 196).

Set 2 & 3

Set two was also pretty simple, the first set had given me real confidence that my health and fitness is bouncing back nicely. Midway through set three I almost upped the % but figured I’d just push on a bit more. You can see from the yellow lines that my efforts exceeded what was required.

Taylor -2 completed

Summary

A solid workout to start the week and a nice feeling in the legs. My legs began to feel the effort as the night went on but today after a good meal and decent nights sleep I’m ready to go again.

I don’t think you’ll find this in the “Top 100 recovery meals” book anywhere but it went down well. Pie, chips and peas – What an athlete!

Meal.JPG

Next workout: (Pettit: Easy)

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