I didn't have any trouble climbing on the trainer for either my morning workout or my evening workout. I just climbed about and did it with no preconceived notions of the upcoming boredom. It IS nice not to spend the extra time bundling up for the outside.
Anyway...
Morning workout - 1:30hrs, HRavg 139, Cad 89, zone 2 time ~1:20min
Evening workout - 1:30hrs, HRavg 137, Cad 93, zone 2 time 52min
Friday, January 9, 2009
Thursday, January 8, 2009
Short and Sweet
Last night I skipped the Evening workout. I was eager to go this morning. I will do another 90min tonight. Lifting and a force workout tomorrow.
1:30hr E2 workout, 1:12min in zone 2, avg cad 92, avg hr 139
1:30hr E2 workout, 1:12min in zone 2, avg cad 92, avg hr 139
Wednesday, January 7, 2009
Tweaking Zones - Still
Since I don't have the luxury of a power meter I have to deal with HR. It is really important to get my HR zones right. Right? I don't know.
Lets look at zone 2. If you follow the Friel plan, most of your riding is in zone 2.
If I go by my first power test(with LT set at 167) my zone 2 range is 137 - 148bpm. In practice, I usually keep my HR in the Upper part of that range sometimes going over when I feel good. After about 1:30hr of riding it is really easy for me to stay around 148. This is a solid aerobic effort for me but not tough. I can do 2:00hrs riding in this zone and do another two then next day.
Using my second power test(LT @ 179) my zone 2 is quite a bit higher 145 - 155bpm. Since this is new I don't have much experience using this range as my zone 2. I think keeping my HR in this range, I would not be so eager to get on the bike again the next day.
I stay motivated with setting my zones according to the lower LT but is that challenging enough? Should I challenge myself more with the higher zone.
What to do? There is one big smudge in my log book where I keep erasing and changing my training zones.
Lets look at zone 2. If you follow the Friel plan, most of your riding is in zone 2.
If I go by my first power test(with LT set at 167) my zone 2 range is 137 - 148bpm. In practice, I usually keep my HR in the Upper part of that range sometimes going over when I feel good. After about 1:30hr of riding it is really easy for me to stay around 148. This is a solid aerobic effort for me but not tough. I can do 2:00hrs riding in this zone and do another two then next day.
Using my second power test(LT @ 179) my zone 2 is quite a bit higher 145 - 155bpm. Since this is new I don't have much experience using this range as my zone 2. I think keeping my HR in this range, I would not be so eager to get on the bike again the next day.
I stay motivated with setting my zones according to the lower LT but is that challenging enough? Should I challenge myself more with the higher zone.
What to do? There is one big smudge in my log book where I keep erasing and changing my training zones.
Tuesday, January 6, 2009
1st Tempo Workout
I hate to admit that I struggled with this one. This 1st Tempo (M1) workout was suppose to be 20-30min in zone 3. For the past couple of months almost all of my workout have been in the upper end of zone 2. I can ride with my HR at 148 for at least 2hrs. I figured no problem, I can do 30min in zone 3. That's just another 10bpm more.
After a 20min warmup, I started forcing my HR up to the 150s and topping out in the lower 160s. I started having doubts 5min into the workout. Then at the 10min mark I started changing my mind about doing 30min. Luckily I started getting into a groove. I settled down to a HR of 159 for the last 5 minutes. I stopped the workout at with 20min in my zone 3.
It was shocking to me at how much harder I had to work to stay in zone3. One of my goals for this week is to do a 30min tempo ride so I am going to try again. Probably in one of my Thursday workouts.
After a 20min warmup, I started forcing my HR up to the 150s and topping out in the lower 160s. I started having doubts 5min into the workout. Then at the 10min mark I started changing my mind about doing 30min. Luckily I started getting into a groove. I settled down to a HR of 159 for the last 5 minutes. I stopped the workout at with 20min in my zone 3.
It was shocking to me at how much harder I had to work to stay in zone3. One of my goals for this week is to do a 30min tempo ride so I am going to try again. Probably in one of my Thursday workouts.
Monday, January 5, 2009
HR Zone Tweaking
UnScientifically speaking this is how I figure my HRZones based on my VAST :p experience, testing and racing.
Zone 5c(187bpm or higher) I haven't seen any effort higher than that... but it is possible
Zone 5b(186 - 182bpm) Can get there on a tough hill or sprint efforts of less than 2-3min. Could keep pedaling but would quickly drop down to zone 2
Zone 5a(182 - 179bpm) 5 - 10min effort like at the end of a TT
Zone 4 (178 - 165) One hour to 90min effort Crit speed
Zone 3 (164 - 155) Could do 2 - 3hrs if racing but not every day
Zone 2 (142 - 154) Longer rides - cruizing speed
Zone 1 (141 and below) recovery
Zone 5c(187bpm or higher) I haven't seen any effort higher than that... but it is possible
Zone 5b(186 - 182bpm) Can get there on a tough hill or sprint efforts of less than 2-3min. Could keep pedaling but would quickly drop down to zone 2
Zone 5a(182 - 179bpm) 5 - 10min effort like at the end of a TT
Zone 4 (178 - 165) One hour to 90min effort Crit speed
Zone 3 (164 - 155) Could do 2 - 3hrs if racing but not every day
Zone 2 (142 - 154) Longer rides - cruizing speed
Zone 1 (141 and below) recovery
Base 2 begins
Although I only got 8hrs training in last week I accomplished all of my goals.
I did my power test. Not happy with that. I had the lowest power numbers of all the guys on the team here in Omaha. 3.63 watts/kg. Bill, who did the test, says that my LT is 179. I not sure that is accurate. With that new info I adjusted my training zones up a little. When I did my power test in Oct with Marc Walters of he told me my LT is 167. So, I moved my training LT up to 171... splitting the difference. There is a lot of overlap in the Friel zones so I should be ok.
Did a 3hr training ride yesterday. Used the new HR zone 2 and felt good. Spent 1:25min in that zone.
Shaved a pound off my weight. I am at 197now... survived the Holidays
This week Base 2 begins. I get to add more intensity with a tempo and a force workout.
I did my power test. Not happy with that. I had the lowest power numbers of all the guys on the team here in Omaha. 3.63 watts/kg. Bill, who did the test, says that my LT is 179. I not sure that is accurate. With that new info I adjusted my training zones up a little. When I did my power test in Oct with Marc Walters of he told me my LT is 167. So, I moved my training LT up to 171... splitting the difference. There is a lot of overlap in the Friel zones so I should be ok.
Did a 3hr training ride yesterday. Used the new HR zone 2 and felt good. Spent 1:25min in that zone.
Shaved a pound off my weight. I am at 197now... survived the Holidays
This week Base 2 begins. I get to add more intensity with a tempo and a force workout.
Friday, January 2, 2009
Happy New Year
Not much to report. I did a spin class Weds. morning for about 1:15 and nothing Thursday. I've had been re-reading my Paleo Diet for Athletes book and actually started following that but it was preempted by Dad's new years dinner. So I am starting today.
Spin class tonight and tomorrow with a power test after the spin class. Should be fun!!
Spin class tonight and tomorrow with a power test after the spin class. Should be fun!!
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