this past week has been somewhat kind in the weather department. temps have moved above zero with sustainability for a few days.
just a recap of the past week:
mon off
tues off
wed 4 hrs outside in afternoon with john stewart, fast freddy, and mr parkinson
some fast tempo with the odd stomp on the short hills. john stewart broke his chain on west alps road and we had to push him in. good day.
thurs 3hrs outside on my own. north wind so i went towards milton and back into cambridge via small town of crieff.
fri 90 mins indoors in the evening. easy stuff as the days outside are fairly harsh with the wind and cold.
sat 7am indoors on the computrainer. covered 100kms. about 3hrs and 15mins. tuff course as most of the climbing comes in the last 15kms. avg 232 watts at an avg. h.r. of 161.
today is an off day as to gear up for a bigger week ahead.
in total 11.75 hrs for the week. kilometers dont mean to much to me. i will start to watch my distance accumalation abit more thru the month of march. i am hoping to get the next 4 weeks at 15 hrs a week steady.
as for my actual workouts, be it on the trainer or indoors, alot of the race itself is aerobic. try to build a large aerobic base and get beat up by the wind, cold and lumpy courses i ride on. it is very easy to elevate your h.r. on long solo rides with just the wind and cold, so the object is to ride in the assigned zones and then start to tickle the red zone with sprints and 30/30's. i find doing structed intervals on the trainer very rewarding. i will start to do more intervals now based on how the first 2-3 races of the year go from past experiences. 30/30's are a great interval workout that basically mimics how u have to go hard then go easy....hard easy, hard easy....and the first few races are on looped courses with small punchy climbs that u have to go over 8-12 times....a fast recovery from short hard bursts must be worked on.
i will post again to update how the week goes.
jmac
just a recap of the past week:
mon off
tues off
wed 4 hrs outside in afternoon with john stewart, fast freddy, and mr parkinson
some fast tempo with the odd stomp on the short hills. john stewart broke his chain on west alps road and we had to push him in. good day.
thurs 3hrs outside on my own. north wind so i went towards milton and back into cambridge via small town of crieff.
fri 90 mins indoors in the evening. easy stuff as the days outside are fairly harsh with the wind and cold.
sat 7am indoors on the computrainer. covered 100kms. about 3hrs and 15mins. tuff course as most of the climbing comes in the last 15kms. avg 232 watts at an avg. h.r. of 161.
today is an off day as to gear up for a bigger week ahead.
in total 11.75 hrs for the week. kilometers dont mean to much to me. i will start to watch my distance accumalation abit more thru the month of march. i am hoping to get the next 4 weeks at 15 hrs a week steady.
as for my actual workouts, be it on the trainer or indoors, alot of the race itself is aerobic. try to build a large aerobic base and get beat up by the wind, cold and lumpy courses i ride on. it is very easy to elevate your h.r. on long solo rides with just the wind and cold, so the object is to ride in the assigned zones and then start to tickle the red zone with sprints and 30/30's. i find doing structed intervals on the trainer very rewarding. i will start to do more intervals now based on how the first 2-3 races of the year go from past experiences. 30/30's are a great interval workout that basically mimics how u have to go hard then go easy....hard easy, hard easy....and the first few races are on looped courses with small punchy climbs that u have to go over 8-12 times....a fast recovery from short hard bursts must be worked on.
i will post again to update how the week goes.
jmac
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