Thursday, December 29, 2005
Road to CDA 06
WED 12/28/05 (will start posting the day of workout from now on)
Summary: 3 hour spin, 40 min core work
Right calf still sore, but improved. Should be able to run tomarrow. Kept wrapped tight in ace for spin workout today.
Spin 60 miles on power-trainer. 3:05 time, mentally difficult to complete, esp. while watching a Civil War domumentary.
First 30 min. maintained 150W, 100rpm, HR ave 86/peak 89
30-60 min. 170W, 100rpm, HR ave 89/peak 94
60-90 min. 200W, 95 rpm, HR ave 96/peak 101
90-120min. 210W, 90-95rpm, HR ave 112/peak 117
120-180 (1 hour), 220W, 85-90 rpm, HR ave 119/peak 124
Final hour, alternated 4 min in aero positoin, 1-2 min in upright position. Upper thighs and core is weak and difficult to maintain a low position. I have moved my seat foward 2 cm from Kona 05 and lowered my aerobars 1cm. I feel compact and low in the cockpit now. I will give it a month and if I am not getting stronger in this new postion, I will return to my prior fitting.
Maintained entire workout in Zone 1. Notice slowly increasing HR with increasing power. Will be intresting to see these numbers in 12 weeks.
Recovered with 25 g protein, 75 g carbopro. Napped for an hour, then did 40 min core. Did 25 min pilates core and 15 min of manual core work.
Summary: 3 hour spin, 40 min core work
Right calf still sore, but improved. Should be able to run tomarrow. Kept wrapped tight in ace for spin workout today.
Spin 60 miles on power-trainer. 3:05 time, mentally difficult to complete, esp. while watching a Civil War domumentary.
First 30 min. maintained 150W, 100rpm, HR ave 86/peak 89
30-60 min. 170W, 100rpm, HR ave 89/peak 94
60-90 min. 200W, 95 rpm, HR ave 96/peak 101
90-120min. 210W, 90-95rpm, HR ave 112/peak 117
120-180 (1 hour), 220W, 85-90 rpm, HR ave 119/peak 124
Final hour, alternated 4 min in aero positoin, 1-2 min in upright position. Upper thighs and core is weak and difficult to maintain a low position. I have moved my seat foward 2 cm from Kona 05 and lowered my aerobars 1cm. I feel compact and low in the cockpit now. I will give it a month and if I am not getting stronger in this new postion, I will return to my prior fitting.
Maintained entire workout in Zone 1. Notice slowly increasing HR with increasing power. Will be intresting to see these numbers in 12 weeks.
Recovered with 25 g protein, 75 g carbopro. Napped for an hour, then did 40 min core. Did 25 min pilates core and 15 min of manual core work.
