Sunday 11 January 2009

Sunday Training

Hi

Velotron

Something a bit different today to try to develop my sustainable power further with next year's long climbs in mind. Decided to do a combined session, 2 hours on the Velotron with 2x20 L4 efforts being followed by 2x20 L3 efforts with 5 minutes between each 20 minute effort, the resultant graph of the data is shown below.

I was pleased with the outcome particularly on the back of yesterday's exertions and I seemed to recover well between the efforts and I felt fine afterwards though L4 work is never going to be easy!

I will definitely be doing this session again over the coming months as I think it will deliver benefits in longer events where sustained effort is required. The session produced a TSS of 142 with an IF of 0.842. I was particularly pleased with the NP for the 2 hour session which was 257W, significantly higher than yesterday's outdoor ride.

So, a good session, and a rest day tomorrow :-)



[Uploaded 13/01/2009 14:23:37]

2 comments:

  1. great job on the intervals. 2x20 at 300 watts? followed by 2x20 at 250? that is a tough workout.

    what are the low spikes.....are they brief recovery periods? and are these erg files or a 3D course you have found or created?

    i have been using the "10 mile intermediate" computrainer course, and i can tell that my stamina on 40 mile rides is improving.

    But I need a good 1 - 2 mile hill climb interval routine, as there is a 1.5 mile 8% grade climb that i use as my road based hill climb workout. i have noticed that my wattage on this climb has been slowly dropping (from about 300 watts to about 280) for the 12 minutes it takes me to get up it twice.

    if you come up with any ideas on a good climbing routine, let me know.

    I have been playing with Delorme Topo Racermate to create a few LONG climbs. i was able to create two 3D courses based on an Alp d'Huez like climb in Southern California called Palomar Mountain. about 10 miles of constant climbing btwn 6% - 8% grade. i have done in my bike a few times, but have not tried the 3D course on the Computrainer yet.

    if you are interested in these routes, email me at tmctguer@cox.net and i'll email you back the 3D files.

    rick g.

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  2. Hi Rick

    great job on the intervals. 2x20 at 300 watts? followed by 2x20 at 250? that is a tough workout.

    Thanks, yes, that was the workout, pretty tough but manageable.

    what are the low spikes.....are they brief recovery periods? and are these erg files or a 3D course you have found or created?

    The low spikes are on the cadence/speed graphs where I stand for about 15 seconds every 5 minutes or so just to stretch my legs, as these ere ridden in .erg mode it makes no difference to the wattage, cadence down, load up :-)

    This session is a .erg file I created, I have loads of them I have set up for different sessions, I find it a very effective way to train.

    But I need a good 1 - 2 mile hill climb interval routine... if you come up with any ideas on a good climbing routine, let me know.

    A climbing routine is no more I don't think than a long high load effort. If you train yourself to maintain a high wattage and aren't too heavy you'll climb well. Just set yourself up a .erg file with say a 290W 12 minute effort or 2 in it and train yourself up to complete it, that's what will get you up your 12 minute climb without a fall off in power. As you improve alter the file to make it a 300W effort and so it goes on.

    Email me if you need any help.

    Q

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