Thursday, February 11, 2010

2nd Outdoor Ride

Like I mentioned it has/had finally warmed up here. Took Mon off, got in 70 min on the trainer with an hour run on the snowshoes on Tue, and yesterday outdoors 40km on my heavy steel Marinoni with Powertap and PC's. Didn't feel as ackward as my first outdoor ride but the last 5km was brutal. Even on the small grades my hip flexors would fail to the point where just lifting the cranks was tough I had to stop pedaling to rest my flexors after I crested the hill (bump actually). I was very happy to be back home where I double-checked my distance. Turns out I hadn't finished a hard 100km ride that my legs were telling me I had.

Two sessions to put in today. One hr this morning on the snowshoes and then late this afternoon on the trainer for 75 min. I would go out again if it was only going to be -3 but the weather gods are saying gusts of 70k. Oh well, maybe tomorrow. Only 9 weeks to Italy!

Tuesday, February 9, 2010

Warmer in the East

It has finally warmed up to normal temps here on the East Coast and rideable weather is here. Looking out my window the pavement is bare and no wind. Going snowshoeing for a couple of hours this afternoon though. (my 6 mth old border collie has been climbing the walls as we've only been doing short walks since the cold temps hit).

Just got off the trainer, 70 minutes --- 20 FM, 20 EM, 5min in SS avg 265wts, 5 min rest, 3min in SS (tough, planned to do 5, too early in the training season to start suffering much and I was suffering), finish with 12 min cooldown. Started getting really bored around 20 min. Outdoors this afternoon though and on the rollers tonite for 30min.

Sunday, February 7, 2010

Superbowl Sunday

Sixty-six min today. Thought I would do a 5km ITT test today but after a good 20 min warm-up my heartrate was much higher than I expected so I decided it was NOT a good day to attempt a PB. However, I did perform a one minute max wattage test averaging 347 watts and then, after 2 min recovery time, a 30 sec max wattage test averaging 468 watts. (both seated)

I'll repeat those tests a few days after my lab test on Mar 11 and see where I stand. My goal then will be 375 avg wts for one min test and 500 avg wts for 30 sec.
Must admit I've been slack on the PC roller workout this week. Only 10 weeks to Italy and 14 to my first race so its time to get it in. I believe that it will make a huge difference in my riding, control, and wattage numbers.
Anyone else attending the North American Masters RR in Sutton, QC and/or the GMSR in Vermont this season?