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