If it's Thursday, it must be Bike Day. This is a day I look forward to with equal amounts of joy and dread. Joy, because there are few things I enjoy doing as much as riding the bike, especially when it's only once a week. Dread, because these workouts are long, tough, and since I'm only riding once a week, I have to fight that much harder to maintain a degree of strength.
So after a brief spin to warm up the trainer and calibrate, and some one-legged drills (these were tough because I ratcheted up the tension in my pedals, so clipping in/out was exceedingly difficult), it hit the main set: 1x60 minutes @ 270w (~90% FTP). I LOVE long sets like this. It's such a mental struggle to keep the pace. Hit it hard, and keep going. I switched my hand positions every few minutes (6 min in the drops, 3 on the hoods). I probably wasn't in as aero a position as I could have been, but I did what I could. It will be interesting in the new year to spend all my time in the aerobars for a few months.
For the first time in a number of workouts, I hit all my goals, and felt strong. So maybe this marathon training is blunting my high-end, but my threshold and long-range powers are still there. That's always good news.
Bike: 90 min, w/60 min @ 270w
Run: 2 miles @ 6.8 mph
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