3x20's + Some:
Duration: 20:02
Norm Power: 333
Min Max Avg
Power: 0 498 331 watts
Heart Rate: 115 169 161 bpm
10:14 Rest
Duration: 20:02
Norm Power: 342
Min Max Avg
Power: 0 501 340 watts
Heart Rate: 114 170 161 bpm
10:00 Rest
Duration: 5:23 (FLAT TIRE)
Norm Power: 333
Min Max Avg
Power: 0 411 330 watts
Heart Rate: 100 165 155 bpm
12:22 Rest (FLAT TIRE BREAK)
Duration: 20:15
Norm Power: 342
Min Max Avg
Power: 0 461 339 watts
Heart Rate: 131 178 165 bpm
There's no sense starting a new off season training plan without getting a feel for the baseline. So, today was day one and I attacked it with gusto. 3x20's at my current considered 91% FTP. Assuming a threshold power of 365, 91% sets the goal for these intervals at 332.
I went out on interval number one a bit conservative. There's no good with 5 months of training ahead of me to fail on the first time out, right? There would be some motivation! But, as it turned out, interval # 1 was spot on the goal wattage.
Turning around, and pointing into the headwind, off I went for interval #2. The route for interval #2 is pretty much the ideal for a 20 minute interval. Gradual uphill into a stiff headwind. Feeling good and turned around for interval #3. 5 minutes in and I felt that familiar squishy feeling. The cruddy part about the road I selected for my intervals today was the debris littered everywhere. And with that, interval #3 came to a halt. I made the tire change, got on the bike and considered whether or not to restart the interval. I really didn't want to miss out on the training so after getting the juices flowing, I hit back to it.
The first few minutes of the interval were rough as the gunk worked out of my legs, but when I turned back around into the wind about halfway through the interval, it was all on. When it was all said and done, 3 1/4 intervals done - all at target wattage or better!
Next week, I should be doing these intervals on Hains Point. If the traffic kills the intervals down there, I'll get some thicker tires and get the intervals back on Ox Road where I was today. Ox Road is a great stretch with workable stop lights and traffic - but the glass and debris is definitely a concern.
All that said, the intervals were on and definitely meet the 91% checks. Heart rate settled on each interval at around 166-167 in the last 5 minutes. I hit the last interval hard at the end. Something I do to break up the monotony - for the last 5 minutes, 15 sec @ 400+ out of the saddle, 45 seconds @ target wattage.
The rest of the week? Steady 2½ hr rides for the next two days. Recovery ride on Thursday. 4-4½ hr rides on Friday and Saturday. Friday's ride includes 60-90 minutes steady @ 320-330 once I get the legs warmed up.
Ride safe, ride smart, ride lots!
VW