For the next three weeks, I don't have any specific workouts chosen for my Tuesday night bike rides. I'm somewhat burnt out on my Spinervals DVDs. (No offense Coach Troy if you're reading, but you've been part of my life every week for the last 9 months. We need some time apart.) I didn't want to do any of the chosen 5 core workouts that will be included during marathon training, so I needed something new. I was going to do a tempo workout, but then I thought I could dress it up a bit. Maybe with something like Over-under intervals. Yeah, those are fun. But what If I did a sprint effort to start the "Over" part? YEAH!! That's a great idea. And so, tonight on the trainer I knocked out:
Bike: 90 minutes- 10 min warm-up
10 min one-leg drill work (Dead spot in left leg. Needs work)
4x(9.5 min @ 75% FTP(225w),
30 sec @ 150%(450w),
5 min @ 100%(300w))
10 min cooldown
That middle bit looks surprisingly like RWEs mixed into a tempo ride. Did I mention I'm not a smart man?
(But honestly, it was a fun, tough but not vicious, ride. I'll do it again someday.)
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2 comments:
90 minutes on the trainer during the week? Ugh.
I used to love the autumn... but as the air grows colder, I now find myself bitterly resenting the coming snow and inability to bike safely outside.
When did your FTP hit 300W? Man, that's killer! One of my LONG LONG term goals is to hit that. My goal for this summer was to get up to 250 and, although I haven't tested yet, I think I'm getting close.
The workout looked like fun... although, I'm not sure I'd categorize it as "tempo" ;) Not that I'm one to say anything; I have trouble doing "tempo" rides... they always seem to turn into "how hard can Mark hammer for 40k" rides. Which is more of an FT workout, I guess.
If I really want a tempo ride, I have to convince myself that I'm doing an active recovery ride. And active recovery is... well... apparently impossible.
The last few months have been twice weekly 90 minute sessions. With my location, I'd have to fight traffic for a half-hour each way, and get 30 minutes of work, if I rode outside.
With proper clothing, you could ride all but a few days in the winter if you're committed. It's been done.
Last FTP test in June was FTP=295W. I'll do another test in a few weeks, and crack 300. Remember again, these are i-Magic watts, so it's probably 250-270 IRL.
I'm now considering the workout as a "race-effort/tempo ride, with hard work on a few hills". That way I can justify it, and not fall into the "too easy to be hard, too hard to be easy" trap.
Active recovery? Is that the same as eating M&Ms on the couch? It's a lot of M&Ms, so I'm pretty active.
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