- Proper warm up: at least 20min, get some short bursts to open the legs up (5X30sec high/low cadence low gear seated efforts), then a 5min all out effort to open up the legs followed by at least 7min easy spin before the first real interval
- 1X10min at 270W, 10min rest
- 2X5min at 290W with at least 7min rest in between, then 10min recovery after the second one
- then do another 10min at 270W
- cool down
I'm assuming this is a blow out warm up effort:
Power-Tap #2:
Duration: 6:03
Work: 95 kJ
TSS: 13 (intensity factor 1.136)
Norm Power: 295
Distance: 2.129 mi
Min Max Avg
Power: 49 381 262 watts
Heart Rate: 111 161 140 bpm
Cadence: 56 124 94 rpm
Speed: 14.4 25.2 21.1 mph
Torque: 21 103 79 lb-in
The real work!
Duration: 10:00
Work: 163 kJ
TSS: 18.2 (intensity factor 1.045)
Norm Power: 272
Distance: 3.515 mi
Min Max Avg
Power: 229 307 271 watts ==>Nice, right on the money. Your graph is a solid line...no undulations. Very nice. great work on this.
Heart Rate: 112 162 154 bpm
Cadence: 67 126 93 rpm
Speed: 18.8 22.5 21.1 mph
Torque: 73 93 85 lb-in
rest1:
Duration: 10:00
Work: 61 kJ
TSS: 2.6 (intensity factor 0.397)
Norm Power: 103
Distance: 2.068 mi
Min Max Avg
Power: 8 175 103 watts
Heart Rate: 93 162 114 bpm
Cadence: 29 138 81 rpm
Speed: 3.5 19 12.7 mph
Torque: 10 113 53 lb-in
first 5min effort:
Duration: 5:16
Work: 93 kJ
TSS: 11.8 (intensity factor 1.158)
Norm Power: 301
Distance: 1.944 mi
Min Max Avg
Power: 97 382 293 watts ==> Again, great work at keeping within your power zone. Great job.
Heart Rate: 111 164 155 bpm
Cadence: 55 99 89 rpm
Speed: 13.3 24.9 22.1 mph
Torque: 46 105 87 lb-in
rest2:
Duration: 7:05
Work: 47 kJ
TSS: 2.3 (intensity factor 0.443)
Norm Power: 115
Distance: 1.573 mi
Min Max Avg
Power: 6 262 114 watts
Heart Rate: 101 158 118 bpm
Cadence: 30 118 77 rpm
Speed: 3.1 20.4 13.6 mph
Torque: 9 145 54 lb-in
second 5min effort:
Duration: 5:02
Work: 94 kJ
TSS: 12 (intensity factor 1.197)
Norm Power: 311
Distance: 1.909 mi
Min Max Avg
Power: 249 355 310 watts ==>WOW! Look who showed up today! Angry Albert. Looks like this might have been a bit too easy for you because you picked up your pace at about 2min into this effort. Can you say: someone is feeling strong? !!! good job.
Heart Rate: 117 167 156 bpm
Cadence: 76 99 92 rpm
Speed: 21.1 24 22.7 mph
Torque: 78 99 90 lb-in
rest3:
Duration: 10:06
Work: 67 kJ
TSS: 3.3 (intensity factor 0.445)
Norm Power: 116
Distance: 2.233 mi
Min Max Avg
Power: 4 273 114 watts ==> I love it when people REST during recovery intervals. some just keep the effort up, which is not good...I call these the Triathlete-In-Me-Recovery! Good job with the rest effort. Ideally, you should have very little to no pressure on the pedals during the recovery periods. The more you recover, the better you can go on the next interval.
Heart Rate: 91 167 116 bpm
Cadence: 30 113 77 rpm
Speed: 2.5 21.9 13.5 mph
Torque: 9 111 54 lb-in
second 10min effort:
Duration: 10:05
Work: 179 kJ
TSS: 21.9 (intensity factor 1.141)
Norm Power: 297
Distance: 3.673 mi
Min Max Avg
Power: 210 363 295 watts ==> Okay, this is 25 watts more than prescribed. Normally, I'd beat your ass Eddy B. style, but I think you wanted to blow it out to see what you have in the engine. So, now you know! You HAMMERED this...especially at the end of your intervals. Very impressive. You're definitely getting stronger. It's beautiful to watch you respond so positively to some basic interval work...sometimes it's the most basic things that give us the best results. Way to go Albert.
Heart Rate: 115 169 158 bpm
Cadence: 77 128 97 rpm
Speed: 20.1 23.6 21.9 mph
Torque: 68 106 89 lb-in
Power-Tap #11:
Duration: 28:47
Work: 289 kJ
TSS: 42.1 (intensity factor 0.944)
Norm Power: 245
Distance: 7.356 mi
Min Max Avg
Power: 4 826 170 watts
Heart Rate: 86 169 127 bpm
Cadence: 29 141 76 rpm
Speed: 2.3 29.5 15.6 mph
Torque: 9 343 72 lb-in
Beat Cahill Effort:
Duration: 1:50
Work: 47 kJ
TSS: 9.2 (intensity factor 1.736)
Norm Power: 451
Distance: 0.5 mi
Min Max Avg
Power: 124 587 433 watts ==> I love this effort. You don't have to tell me what was going on because I can guess...but keep what ever inspired you to get angry for this almost 2min effort in the frontal lobe area of your mind and heart. Draw upon it at the next race when you need it. We'll just call this your "Special Place!"
Heart Rate: 120 169 155 bpm
Cadence: 53 103 79 rpm
Speed: 12.4 21.5 16.6 mph
Torque: 65 268 175 lb-in
Entire ride (180w):
Duration: 2:18:49
Work: 1478 kJ
TSS: 193.9 (intensity factor 0.922) ==> so according to my nifty little chart (page 130 in the power book), a 194 TSS score means that over all this was a "medium" effort ride, well because it doesn't really account for the RPE of the efforts you put in...it just averages stress with recovery to come up with a number...more or less. anyway, according to the book you can expect "some residual fatigue over the next day, but recovery is generally complete by the second day.) Your IF score of 0.92 means that over all, you worked your LT system effectively, which is equivalent to about a 2.5hr road race. With this in mind, you should spin easy on Friday to aid recovery so you're ready to rip legs off on Saturday.
Norm Power: 240
Distance: 38.49 mi
Min Max Avg
Power: 0 826 180 watts
Heart Rate: 59 169 127 bpm
Cadence: 29 141 83 rpm
Speed: 0 29.5 16.9 mph
Torque: 0 355 68 lb-in
Last but not least, I've created a running 28-day chart to keep track of KJ expenditure, power/weight and power. I want to make sure you don't lose too much weight so that your power suffers. An alarm will go off if I start seeing more than a 10-15% decrease in your average power (look at the general gap between the green and orange lines). If that happens, you'll be going to Sizzler for a 19oz steak with all you can graze salad bar and ice cream.
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