With few posts this month, I can assure you that the rest of the time has been on the bike (or doing college homework).
Training has been hot and heavy this month - except for 2 or 3 days where temps dropped that is. In fact, I thought for a moment that fall had arrived, then I rode outside today. Back in the 90's and 70+% humidity and I quickly found out that I was a little bit ahead of myself in my predictions for fall.
The month of September has been all about threshold training. It hasn't exactly gone as well as I'd like. Some of it has been choice of routes, a little more has been timing of workouts and simple mental fortitude. I've gone from miserable 2x20 workouts and turned around the next day to put out some great SST numbers on longer rides. I did a one hour stint a week or so ago at the beginning of my ride pushing 325 watts easy and then could barely hold 320 in my 2x20's this week.
These are all reminders that the body is a thing more of art than science when it comes to training.
The up side has been my VO2max intervals that are spattered throughout my threshold training. One of my new favorite workouts is a good 1hr 45min @ 310ish watts (91% FTP) and then toss in some 4 minute hill intervals along the way. A week or so ago I did this workout and nearly got a PB 5 minute time on a particular climb that's nice around here - nice and steady, very little change in gradient.
What's the difference in the last 9 months?
February, VO2max intervals.. when I could complete them, 380-400. Typically I was running the mid 390's into March. ( http://www.cycleiwakuni.com/blog/index.php?id=120 )
Last time I did them a week or so ago, I spattered them throughout my SST time, minimal recovery and got myself 2 intervals @ 420ish, and a third in the 360's after flailing about chasing a dragonfly out of my jersey.
Today however was good steady endurance riding. I had 3 spots in mind to do the intervals. I didn't even bother hitting the interval button on the powertap, I just cruised along and jammed the intervals. Came home and did the post ride analysis. What do you know... 426 watts for the first, 436 watts for the second and 423 for the third.
What's that??! 436 watt 4 minute interval?! That's 2 watts off my 3 minute TT back at the April 1st 2.5 km TT at Kirarahama. I quickly punched some numbers in to Monod's out of curiousity, and it's saying I might be able to push 460 for 3 minutes come November's Kirara TT. Ain't improvement great?
On other notes, I've dropped any priority placement of races in the coming months after Okayama's 2 hr circuit race. As none of the races in Japan will do me any good for upgrade in the states at this point, there's no sense letting off the gas to taper for the month of November. So, I'll finish up Okayama and turn right into base training for spring racing. In the coming weeks I'll start putting together my 2008 racing calendar. Some will end up being +/- a week or two next year, but the general plan should be laid out pretty easily. By the looks of it, the first races I'll take a shot at are the Quicksilver and Tradezone crits in the DC area in Feb/March. First "scored for upgrade" race is UMD Crit in March and then the Jefferson Cup down in Charlottesville looks to be my first "important" road race of the season.
I'm looking quite forward to getting through the 40km TT this weekend and then Okayama. I'm having so much fun improving, it's hard to get motivated for racing!
Training has been hot and heavy this month - except for 2 or 3 days where temps dropped that is. In fact, I thought for a moment that fall had arrived, then I rode outside today. Back in the 90's and 70+% humidity and I quickly found out that I was a little bit ahead of myself in my predictions for fall.
The month of September has been all about threshold training. It hasn't exactly gone as well as I'd like. Some of it has been choice of routes, a little more has been timing of workouts and simple mental fortitude. I've gone from miserable 2x20 workouts and turned around the next day to put out some great SST numbers on longer rides. I did a one hour stint a week or so ago at the beginning of my ride pushing 325 watts easy and then could barely hold 320 in my 2x20's this week.
These are all reminders that the body is a thing more of art than science when it comes to training.
The up side has been my VO2max intervals that are spattered throughout my threshold training. One of my new favorite workouts is a good 1hr 45min @ 310ish watts (91% FTP) and then toss in some 4 minute hill intervals along the way. A week or so ago I did this workout and nearly got a PB 5 minute time on a particular climb that's nice around here - nice and steady, very little change in gradient.
What's the difference in the last 9 months?
February, VO2max intervals.. when I could complete them, 380-400. Typically I was running the mid 390's into March. ( http://www.cycleiwakuni.com/blog/index.php?id=120 )
Last time I did them a week or so ago, I spattered them throughout my SST time, minimal recovery and got myself 2 intervals @ 420ish, and a third in the 360's after flailing about chasing a dragonfly out of my jersey.
Today however was good steady endurance riding. I had 3 spots in mind to do the intervals. I didn't even bother hitting the interval button on the powertap, I just cruised along and jammed the intervals. Came home and did the post ride analysis. What do you know... 426 watts for the first, 436 watts for the second and 423 for the third.
What's that??! 436 watt 4 minute interval?! That's 2 watts off my 3 minute TT back at the April 1st 2.5 km TT at Kirarahama. I quickly punched some numbers in to Monod's out of curiousity, and it's saying I might be able to push 460 for 3 minutes come November's Kirara TT. Ain't improvement great?
On other notes, I've dropped any priority placement of races in the coming months after Okayama's 2 hr circuit race. As none of the races in Japan will do me any good for upgrade in the states at this point, there's no sense letting off the gas to taper for the month of November. So, I'll finish up Okayama and turn right into base training for spring racing. In the coming weeks I'll start putting together my 2008 racing calendar. Some will end up being +/- a week or two next year, but the general plan should be laid out pretty easily. By the looks of it, the first races I'll take a shot at are the Quicksilver and Tradezone crits in the DC area in Feb/March. First "scored for upgrade" race is UMD Crit in March and then the Jefferson Cup down in Charlottesville looks to be my first "important" road race of the season.
I'm looking quite forward to getting through the 40km TT this weekend and then Okayama. I'm having so much fun improving, it's hard to get motivated for racing!
on September 19, 2007, 6:47 am
I hope to here from you soon
Stokes
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on September 19, 2007, 9:40 am
Won't be in Oki any time soon, but in our line of work, one never knows where you'll end up. I'll keep you in mind! Thanks for reading!
VW
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