Wednesday, March 29, 2006
Road to CDA 06: Core/Bike 50
Wed 3/29
Summary: Core 50' (pilates), then Spin 50 (2:40)
Bike: Cold and raining, waited 2 hours then decided to get on trainer.
This workout was punishing. Extremely difficult holding 300W at 110 cad. Very ugly face.
*What made this tough: 1) only 2 min rest between (2) maintain high cadence with power locked, if I slowed cadence down, the power would maintain so it was like pushing uphill (3) Total of 60 minutes of speed. Legs shredded final 5 min of last 20 min spinerval.
1 hour warm up: first 1/2 @ 150W, second 1/ @ 170W. Then 7 Spinervals progressive HR
1= 1 X 5 min spinervals 250W, 110-115 cadence :HR ave 113/max 120/end of rest 88
2= 1 X 5 min spinervals 250W, 110-115 cad : HR 118/128/96
3= 1 X 5 min spinerval 300W, 110-115 cad : HR 135/144/99
4= 1 X 5 min spinerval 300W, 110-115 cad : HR 138/145/106
5= 1 X10min spinerval 250W, 100-110 cad : HR 136/141/98
6= 1 X10min spinerval 300W, 100-110 cad : HR 143/153/106
All with 2 min slow spin rest between.
10 min easy spin at 150W
7= 1 X 20 min spinerval 250W, 100 cadence: HR ave 130/max 134
Cool down to 2:40.
*Notice progression through HR Zones:
Interval 1 = HR ave Zone 1/ max Zone 2
2 = Hr ave Zone 2/max zone3
3 = Zones 3/4
4 = Zones 4/4
5 = Zones 4/4
6 = Zones 4/5
7 = Zones 3/3
HR Summary for workout:
Zones 1= 60% (1:35)/Zone 2= 9% (14')/Zone 3= 13% (21')/Zone 4= 12% (20')/ 5ab= 3.5%(5')
*Compare the time in my higher HR zones to the big hill workouts on Jan 28, Feb 5 and Feb 9. These past hill sessions (and the others) are allowing me to build within my higher HR zones. Todays Spin involved 30 minutes in Zones 3-5. More than any of the hill workouts in base period.
*If you do this workout and dont have a power trainer. Use your HR parameters, be strict about it. Do not fly off into zone 5 on the second interval. You want to maintain or progress your average HR and max HR through each spinerval, if not....you've blown the workout.
Interval 7, is a final "steady state" spinerval, maintaining Zone 3 (Zone 3 was my California 1/2 IM average through most of the bike course), to simulate pace toward the end of a race.
Summary: Core 50' (pilates), then Spin 50 (2:40)
Bike: Cold and raining, waited 2 hours then decided to get on trainer.
This workout was punishing. Extremely difficult holding 300W at 110 cad. Very ugly face.
*What made this tough: 1) only 2 min rest between (2) maintain high cadence with power locked, if I slowed cadence down, the power would maintain so it was like pushing uphill (3) Total of 60 minutes of speed. Legs shredded final 5 min of last 20 min spinerval.
1 hour warm up: first 1/2 @ 150W, second 1/ @ 170W. Then 7 Spinervals progressive HR
1= 1 X 5 min spinervals 250W, 110-115 cadence :HR ave 113/max 120/end of rest 88
2= 1 X 5 min spinervals 250W, 110-115 cad : HR 118/128/96
3= 1 X 5 min spinerval 300W, 110-115 cad : HR 135/144/99
4= 1 X 5 min spinerval 300W, 110-115 cad : HR 138/145/106
5= 1 X10min spinerval 250W, 100-110 cad : HR 136/141/98
6= 1 X10min spinerval 300W, 100-110 cad : HR 143/153/106
All with 2 min slow spin rest between.
10 min easy spin at 150W
7= 1 X 20 min spinerval 250W, 100 cadence: HR ave 130/max 134
Cool down to 2:40.
*Notice progression through HR Zones:
Interval 1 = HR ave Zone 1/ max Zone 2
2 = Hr ave Zone 2/max zone3
3 = Zones 3/4
4 = Zones 4/4
5 = Zones 4/4
6 = Zones 4/5
7 = Zones 3/3
HR Summary for workout:
Zones 1= 60% (1:35)/Zone 2= 9% (14')/Zone 3= 13% (21')/Zone 4= 12% (20')/ 5ab= 3.5%(5')
*Compare the time in my higher HR zones to the big hill workouts on Jan 28, Feb 5 and Feb 9. These past hill sessions (and the others) are allowing me to build within my higher HR zones. Todays Spin involved 30 minutes in Zones 3-5. More than any of the hill workouts in base period.
*If you do this workout and dont have a power trainer. Use your HR parameters, be strict about it. Do not fly off into zone 5 on the second interval. You want to maintain or progress your average HR and max HR through each spinerval, if not....you've blown the workout.
Interval 7, is a final "steady state" spinerval, maintaining Zone 3 (Zone 3 was my California 1/2 IM average through most of the bike course), to simulate pace toward the end of a race.
