Oldies but Goodies

Every once in a while we see some first generation PowerCranks being sent in for service. This particular set is about 11 years old and still going strong! Consider that the original clutches have seen about 80000 miles of use.
After a little cleaning and cosmetic upgrade they are back out the door ...

Happy Training,

Andrew

Sent via BlackBerry from T-Mobile

New SS Block

Hey

Well the weather here in the Maritimes last week was just amazing, eventhough on the nicest day of the week at 18 degrees Celcius I didn't even get out on my bike. Last week finished tempo block with a 50 min 275W avg workout and 12 hours outdoors. It was a very nice week.

Today 30 mm rain! Just finished my first Steady State session - Two 8 min intervals with 15 min ramp up warm-up and 8 min rest period between intervals.

INT #1 - 85 AVG RPM / 265 AW
INT #2 - 86 AVG RPM / 275 AW (this is what I was aiming for)

Thur 2 x 10 / Sun 2 x 12 with 1:1 W/R Ratio / Week 3 doing 3 sets / Week 4 doing 4 sets

Goal is to get all intervals above 275 AW and 90 RPMS. We'll see how it goes.

But, it was a great but tough workout. I find the first one always is.

I know I'm suppose to take a week recup between training blocks but since I got lazy and started my Tempo block a week late, I think its better to take an easy week before I head on my three week vacation where I will be doing average 20 hrs per week + a few 5-10k runs. The goal there is climb/miles/weight loss of 5-7 lbs

I'll keep my total volume the same this week instead of adding an hour and a half as planned.

The result of the Rusko recovery test on Wed might indicate differently though.

Ciao

Much progress

Hi

Training has been going great. Finally starting to feel one with the PC's on the road. New X-Lites are much lighter and feel much lighter. Definately feel a difference in picking less weight up over the top of the stroke.

Twelve hours last week with third/final week of Tempo block starting today. Started at 20 min two weeks ago tomorrow with PC's on CycleOps Alum rollers. A great workout! Much less boring and more challenging than on a trainer. Program consists of 3 Tempo workouts per week T/Th/Sun and added 5 min per session. Yesterday felt great with Tempo 45"/72Avg RPM/242 Avg Watts. Tomorrow 50 min (tempo all indoors) finishing with 60 on Sun and shooting for a 245 avg watts.

I'll have to cut back on the volume a couple of hours next week (14 hrs this week all outdoors as the weather is +10C most days) because Steady State training block begins and I want a good rest week before I leave for Umbria, IT for CR/EM Phase on April 17th for three weeks.

Hope everyone's training is going well and, even if you may not be interested, I'll keep you updated as to my Powercrank progress anyway. :-) If you're not familiar with terms such as tempo, steady-state, or EM, check out Chris Carmichaels book "The Ultimate Ride".

If you don't know who Chris Carmichael is, you really need to find out.

Alan

Rollers!

After a couple of more outdoor rides on the basic cranks I am really seeing the importance of lots of time on the rollers with the product. I spent a few sessions on them in Jan then switched to the trainer exclusively. I found the rollers w/PC's just too difficult at the time. After a couple of weeks off the rollers however, I got back on them and was amazed at the efficiency I now had.

I can't explain this improvement. I wrote above that I see the importance of roller work. I say this because on the road I really feel the lack of efficiency between my left and right pedal strokes.

I have now started to do all indoor workouts on my rollers and outdoor rides to build endurance. Three hr outdoor ride before I leave for Italy in 8 wks is my goal. Starting next week is my Tempo phase building from 30 to 60 min over 3 wks (adding 5 min per session x 3x's/wk) and after a week recovery I will perform 3 weeks of Steady State building from 2-4 sets of 8 min intervals (1:1 W:R) in Wk 1 up to 2-4 sets of 12 min intervals in Week 3.

We'll see what happens. One thing is for sure, the concentration needed for the roller work makes the time spent inside a lot less boring than on the trainer. Oh, if you're going to invest in a set of rollers, don't cheap out. Buy the CycleOps w/aluminum rollers. Little to no vibration in the hands and smooth, smooth, smooth!

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!

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.

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?