Rock Steady – Week 3

I still struggled to complete 4×16 minutes at LT with 4-minute rest between set.  After the 3rd set, it took ~2’40” for my heart rate to drop below 66%.  The puddle of sweat beneath my bike was getting larger as I struggled to maintain my HR between 80-85%.  My breathing labored, my cadence slowed, and my form was getting uglier by the second.  Finally, I slowed to catch my breath, letting my HR to drop below LT for 3 minutes, long enough to give it another go to finish it strong.

It is too soon to suggest that I’ve improved over the last two weeks, but the data is promising.

	Mile				Avg MPH				Avg HR BPM				Avg Cadence
Lap	Ready	SS	Rest	66%	Ready	SS	Rest	<66%	Ready	SS	Rest	<66%	Ready	SS	Rest	<66%
1	0.78	4.38	0.83	0.08	16.9	16.4	12.4	12.4	154	163	147	132	90	90	78	78
2	0.73	4.25	0.71	0.05	15.7	15.9	10.6	9.6	150	165	144	132	91	89	77	69
3	0.37	4.26	0.76	0.48	15.6	16.0	11.4	10.9	144	165	149	133	89	89	70	77
4	0.45	4.16	0.55	0.02	15.6	15.6	8.3	7.6	145	160	150	130	93	90	66	67

Average steady stead power ~160 watts.

*Power approximation:
14 mph = 130 watts
15 mph = 145 watts
16 mph = 160 watts
17 mph = 185 watts
18 mph = 210 watts
19 mph = 235 watts
20 mph = 265 watts
21 mph = 295 watts
28 mph = 600 watts
30 mph = 700 watts

Easy Rider 3 – Active Recovery

While watching the rain pouring outside, spinning easy for ~1 hour between 80-95 rpm on the trainer in the garage, mixing with 9×15 seconds sprints.

The average speed was 13.8 mph, which approximates to 130 watts.

	Mile		Time  (mm:ss)		Avg MPH		Avg HR (BPM)		Max HR (BPM)
Lap	Ready	Sprint	Ready	Sprint	Ready	Sprint	Ready	Sprint	Ready	Sprint
1	1.79	0.083	7:48	0:15	13.8	20.0	141	133	163	141
2	0.62	0.088	2:50	0:15	13.2	21.2	141	133	156	143
3	0.79	0.078	3:33	0:15	13.4	18.8	142	130	161	134
4	1.00	0.090	4:35	0:15	13.1	21.5	137	134	154	144
5	0.79	0.086	3:39	0:15	13.0	20.6	141	132	161	140
6	0.88	0.092	4:03	0:15	13.0	22.1	139	134	161	143
7	1.26	0.093	5:52	0:15	12.9	22.2	138	133	164	141
8	1.21	0.090	5:34	0:15	12.8	20.3	139	133	163	141
9	0.81	0.092	3.49	0:15	12.8	22.1	139	133	156	145

*Power approximation:
14 mph = 130 watts
15 mph = 145 watts
16 mph = 160 watts
17 mph = 185 watts
18 mph = 210 watts
19 mph = 235 watts
20 mph = 265 watts
21 mph = 295 watts
28 mph = 600 watts
30 mph = 700 watts

Rock Steady – Cycling Clinic Week 1

The Gran Fondo San Diego is on March 7 this year.  I struggled to finish last year, the King of the Mountain climb nearly finished me.  I vowed to return this year and to conquer that the hills.  With less than 7 weeks away, I don’t have much time left to get in shape.

The first week of training consisted 2 days of outdoor riding and 3 days indoor steady state training, two of the indoor sessions were Robert Kahler’s cycling clinic (more the cycling clinic later).  With the storm coming in tonight, it was a perfect afternoon to finish the week riding on the trainer.  With the garage door open, I watch the rain pouring outside while sweat poured from my body as I rode the trainer.  I completed 3 of the 4 repeats at 16-minute steady state with 4 minutes of recovery between.  Clearly, I have much work to do.

	Mile			Avg MPH			Avg HR BPM			Avg Cadence
Lap	SS	Rest	Ready	SS	Rest	Ready	SS	Rest	Ready	SS	Rest	Ready
1	4.24	0.73	0.43	15.9	10.9	9.3	164	147	133	94	93	88
2	4.20	0.59	0.45	15.7	8.8	8.8	168	145	132	94	74	84
3	4.19	0.54	0.24	15.7	8.0	7.9	167	149	132	96	74	77

Average steady stead power ~155 watts.

*Power approximation:
14 mph = 130 watts
15 mph = 145 watts
16 mph = 160 watts
17 mph = 185 watts
18 mph = 210 watts
19 mph = 235 watts
20 mph = 265 watts
21 mph = 295 watts
28 mph = 600 watts
30 mph = 700 watts

2010 Events

		S	M	T	W	T	F	S
1	12/20
2	12/27
3	1/3
4	1/10
5	1/17
6	1/24
7	1/31
8	2/7
9	2/14
10	2/21
11	2/28
12	3/7	100
13	3/14
14	3/21
15	3/28
16	4/4
17	4/11
18	4/18							100
19	4/25					X	X	X
20	5/2	X
21	5/9
22	5/16
23	5/23						X	X
24	5/30	100	X
25	6/6
26	6/13
27	6/20
28	6/27
29	7/4
30	7/11
31	7/18
32	7/25
33	8/1							100
34	8/8
35	8/15							100
36	8/22
37	8/29
38	9/5							100
39	9/12
40	9/19
41	9/26
42	10/3
43	10/10
44	10/17
45	10/24	100
46	10/31
47	11/7							62
48	11/14
49	11/21
50	12/28
51	12/5
52	12/12