Rolled a great week on the bike this week.
I started the week with 75 min @ 340 watts.
Next day: 4x4x4 VO2 workouts: 422, 419, 421, 408 watts.
Everything else this week has been tempo or endurance, with a 90 minute recovery spin on Wedneday.
Polished the week of with 15+ hrs on the bike.
Yesterday's ride was a hard 3½ hours in a brutal wind and I expected to be really sore out on the bike. But as soon as I got the legs spinning today, they opened up immediately. Took 4 hours with Pete, and for the first two hours or so we had a great tailwind and some pretty easy riding. We turned into the strong winds on the way home and I settled in and rolled. My legs are tired today, but they're the right kind of tired.
It's been a week of really earning the rest days, but the rest days are plenty to get back to the training with the right amount of "feel goodness"
I still need to drop 5-7 lbs, but that should start rolling off pretty easy now that I'm getting good consistent hours to compete with my appetite!
The weather should only get better from here, right?
Hrmm.. we'll see about that.
Ride safe,
VW
Great, great week
February 21, 2009, 8:26 pmGaining ground, setting the bar
February 17, 2009, 9:07 pm
I haven't posted much to the blog. It's been a long couple of weeks of re-building. Trying to navigate the mid-Atlantic winter still and get good training days in when they're available and use the trainer when I have to for continued hours on the bike.
I've finally strung all of the right training days together and I'm on a good solid schedule. I think that's been the hardest thing to get done since I got back in the groove in January.
I was afraid I'd lost a bunch of strength on the bike, but I think I escaped that. I've finally gotten some good MIET training in the last couple weeks, slowly building 45 minutes, 60 minutes... etc. I rolled into the MIET this week and hit out to Wakefield to run a course I could measure myself on against last year's form. I'm pretty happy with the power numbers. I'm no where near peak form - I could feel that. There's a lot of room for aerobic building. All of the right sensations were there for room to grow.
I had some 4x4x4 VO2 intervals on the schedule for tomorrow. I wanted to set the bar for future training today. I was pretty sure I'd set my fitness back a good year or more at the upper end. Some of the out and about endurance miles led me to guess VO2 had dropped a good 10%, and I knew the VO2 stuff was gonna suck. Weather doesn't look like it's going to cooperate tomorrow so I moved the workout to today. I try not to do that much, but I despise doing VO2 on the trainer.
So, with slightly fatigued legs from a hour+ hammer session, I hit the hill to get the intervals. And... uh... WOOT! Power was not dropped at all from mid-summer last year. I don't have the snap of the racing season yet, so I'm stoked about that really. But, I got 4 good back to back VO2 intervals in right at my training goals for last summer.
Now... time to start dropping this winter warm layer called "fat." I'm at least 5 lbs heavy. I'm not aiming for my lowest racing weight this year of 165. I just don't think I can get there and hold weight all year again. So, I'm aiming to settle in the 79kg range - just below 175.
Lots of hard training on the horizon, but daylight is pushing to 6pm easy and with daylight savings coming up real fast, it's a good time to be feeling good. And now.. the bar is set.
I've finally strung all of the right training days together and I'm on a good solid schedule. I think that's been the hardest thing to get done since I got back in the groove in January.
I was afraid I'd lost a bunch of strength on the bike, but I think I escaped that. I've finally gotten some good MIET training in the last couple weeks, slowly building 45 minutes, 60 minutes... etc. I rolled into the MIET this week and hit out to Wakefield to run a course I could measure myself on against last year's form. I'm pretty happy with the power numbers. I'm no where near peak form - I could feel that. There's a lot of room for aerobic building. All of the right sensations were there for room to grow.
I had some 4x4x4 VO2 intervals on the schedule for tomorrow. I wanted to set the bar for future training today. I was pretty sure I'd set my fitness back a good year or more at the upper end. Some of the out and about endurance miles led me to guess VO2 had dropped a good 10%, and I knew the VO2 stuff was gonna suck. Weather doesn't look like it's going to cooperate tomorrow so I moved the workout to today. I try not to do that much, but I despise doing VO2 on the trainer.
So, with slightly fatigued legs from a hour+ hammer session, I hit the hill to get the intervals. And... uh... WOOT! Power was not dropped at all from mid-summer last year. I don't have the snap of the racing season yet, so I'm stoked about that really. But, I got 4 good back to back VO2 intervals in right at my training goals for last summer.
Now... time to start dropping this winter warm layer called "fat." I'm at least 5 lbs heavy. I'm not aiming for my lowest racing weight this year of 165. I just don't think I can get there and hold weight all year again. So, I'm aiming to settle in the 79kg range - just below 175.
Lots of hard training on the horizon, but daylight is pushing to 6pm easy and with daylight savings coming up real fast, it's a good time to be feeling good. And now.. the bar is set.
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