Since the season is over, it's time to move the tri-bike back to the trainer, and spend the next few months staring at the wall. I'll actually only be doing one session a week on the bike, Saturday mornings for 90-120 minutes (length in inverse proportion to length of Sunday run). Just to keep my mind in the game and try to keep a little bit of cycling strength, I'll be tossing in a couple of longer, mid-intensity intervals. Today was 2x20 minutes at 80% of estimated FTP. I was guessing my FTP was around 300w, although that may be a slight overestimate based on calibration and everything with the i-Magic. (Any time I move bikes back and forth, all of the previous work is meaningless. It's like hitting refresh every few months.) So, I got in a nice 90 minutes, a couple of pick-ups, and felt nicely spent by the end. This should be enough to keep my legs under me while I try to build my run in a big way.
Bike: 90 minutes, zone 1-2, w/2x20 minutes @ 240w (zone 3-4), 10 minute recovery
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