I'm no longer doing structured intervals in my training now and am just keeping my time in the saddle up as much as I reasonably can and putting the finishing touches to my endurance which has come along nicely. I'm still constantly making an effort to ride harder than I intend to during the "Leading The Tour" ride, as has always been my intention.
I'm hoping as far as possible during the ride to ride with a power output below 200W and to only use higher wattages when I have no choice. I know from my tests, and the way I have trained, that below this kind of wattage my blood lactate levels are very low, lower than most resting blood lactate measurements. This is a VERY strong indicator that at wattages below 200W my rate of glycogen depletion should be very low which is exactly what I want to achieve. As far as possible I want to be using body fat for energy during the ride by riding at an intensity lower than I have been training at.
All that said one becomes accustomed to training at L3 type intensities and it will be quite hard to suddenly ride at a much lower intensity than I have become used to. However, this is definitely the way to avoid a slow and steady decline in performance over time, or at least to limit the rate of decline.
Ride 1.
Ride Time: 01:01 hh:mm
Work Done: 805kJ
Training Stress Score: 65.8
Intensity Factor: 0.8
Normalised Power: 244W
Variability Index: 1.12
Ride Distance: 20.08 miles
Cumulative Tour Distance: n/a miles
Elevation Gain: 741 feet
Cumulative Tour Elevation Gain: n/a feet
Maximum Power: 650W
Average Power: 218W
Average Heart Rate: 137bpm
Average Speed: 19.6mph
Acute Training Load: 132.7
Chronic Training Load: 108.5
Training Stress Balance: -22.5
Ride 2.
Ride Time: 01:25 hh:mm
Work Done: 1117kJ
Training Stress Score: 90.1
Intensity Factor: 0.794
Normalised Power: 242W
Variability Index: 1.11
Ride Distance: 26.99 miles
Cumulative Tour Distance: n/a miles
Elevation Gain: 1417 feet
Cumulative Tour Elevation Gain: n/a feet
Maximum Power: 638W
Average Power: 217W
Average Heart Rate: 136bpm
Average Speed: 18.9mph
Acute Training Load: 132.7
Chronic Training Load: 108.5
Training Stress Balance: -22.5
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