Tonight was my last meeting with Coach Troy for a couple of months. Once triathlon season ends in a week, I'll be doing a run-focus block through October, which will only include one session on the bike each week, and easy stuff at that. So I had to make this one count. I was following up with a repeat of the workout from two weeks ago, Time Trialapalooza, but with greater intensity.
Last time I started at 260w for the first interval, then raised it 20w each time. That was a solid, if not killer, session. Today I started at 280w, and planned the same progression. I was definitely working a fair bit harder than last time, but managed fine through the first three intervals. With only the five minute block left, I just couldn't get the intensity up to 340w as planned. I held 325-335w through the rep, which was an increase over the last rep, as well as an increase over two weeks ago, but that was far more uncomfortable then I would have liked.
I think this set of wattages is pretty much the magic spot for me right now, or for the next time I take this on (might not be until January). I highly recommend the DVD if you're a triathlete, to develop a good sense of what manageable efforts really are. Fifteen minutes at 300w wasn't too bad, but I could tell how much it had taken out of my legs during the next reps, so that's a bit higher than I would want to tackle a 40k ride if I needed to run after.
Run: 2.5 miles, ez
Bike: Spinervals 22.0 - Time Trialapalooza, 90 minutes
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