Rest Time!!!

I figured I would start my mid season rest a bit early this year.

http://picasaweb.google.com/Pestalozzi/BrokenShoulder

Build1 Week1 Day1

So now that my secret Froze Toes training is over I can finally start posting again. This is the first week of the Build cycle. I think we'll start with a rest day...

My Froze Toes experience was less than stellar. I got a front flat somewhere around 15 minutes into the race. Simply splendid. No matter how much training time you put in there is no way to prepare for that long wait for the wheel truck to pull up. They seemed nice enough and it is hard to be mad at volunteers that set aside their whole day to provide wheel service. Changed out my wheel knowing full well that I was way behind and was ready for the hard effort back to the group. I was planning on tucking in behind their truck so I could get a little help back to the group. Unfortunately that was not to be. Once they got their truck started they sped off down the road. Oh well. I chased for the rest of the lap. At one point right before the long head wind section I could see the group not that far ahead. That didn't last long cause by the time I got to the service road that parallels the highway there was no sign of them. I still managed to finish my lap before any other groups on the road if that is any consolation. Next year I will be using some super thick training tires. SUCK!!! Oh, Karl Stover got 6th so the day was not a complete loss. He came flying through the finish like a man on a mission. Great job Karl.

Base2 Week3 Day7

Planned - 3:30 E2
So, I remembered to change the battery in my HR strap about an hour into my ride. Oh well, maybe next time.

Entire workout (220 watts):
Duration: 3:30:10
Work: 2779 kJ
TSS: 169.6 (intensity factor 0.696)
Norm Power: 223
VI: 1.01
Distance: 66.715 mi

Base2 Week3 Day6

Planned - 4:00 E2
Looks like my HR strap needs a new battery so not much data there...

Entire workout (226 watts):
Duration: 4:00:06
Work: 3250 kJ
TSS: 203.1 (intensity factor 0.712)
Norm Power: 228
VI: 1.01
Distance: 77.1 mi

Base2 Week3 Day5

Planned - 1:30 S1/S2 8 x 1 minute spin-ups @ 5 minutes
This workout turned out to be a nice and well needed rest.

Entire workout (198 watts):
Duration: 1:30:05
Work: 1069 kJ
TSS: 62.8 (intensity factor 0.647)
Norm Power: 207
VI: 1.05
Distance: 27.243 mi
HR AV: 130

Base2 Week3 Day4

Planned - 3:00 E2

Entire workout (223 watts):
Duration: 3:00:10
Work: 2409 kJ
TSS: 148.5 (intensity factor 0.703)
Norm Power: 225
VI: 1.01
Distance: 57.251 mi
HR AV: 135

Base2 Week3 Day3

Planned - 3:00 E2
I for one felt like a piece of dog poop during this morning's ride. I thought I was in for a treat because I finally got a working copy of the Bourne Ultimatum. Not the best movie that is for sure. It didn't keep my attention at all. The story was bland but at least now there is some closure to that series, or is there...

Entire workout (225 watts):
Duration: 3:00:08
Work: 2429 kJ
TSS: 150.2 (intensity factor 0.707 )
Norm Power: 226
VI: 1.01
Distance: 56.544 mi
HR AV: 146

Base2 Week3 Day2

Planned - 2:00 w/ 80 minutes of M1 @ 255-280 Watts
That made me tired. The last 15 minutes was the worst. I had a feeling it was gonna be hard based on my warm-up. Thank goodness next week is a rest week as I appear to really need one. Enough about that. In a previous post I talked about the pointlessness of listing mileage and speed for trainer workouts because of differences in resistance. Today I found that you may be able to use this to your advantage at times. If you are doing interval workouts and find that your cadence is a bit too high for the power level you are shooting for and if you shift to a harder gear your cadence is then too low, a simple adjustment to tighten the roller to your back wheel can add enough extra resistance to lower your cadence and still hit that same power goal. Now you don't want to crank that all the way down for obvious reasons but on my trainer it seems that a half turn can change my cadence by about 5 RPMs. While this does not seem like a lot, if you are spinning at ~101 RPMs to achieve your power goal this could be quite helpful to get you back to the 94-96 RPM range where I for one am more comfortable at for long durations.

Entire workout (251 watts):
Duration: 2:05:07
Work: 1883 kJ
TSS: 139.1 (intensity factor 0.817)
Norm Power: 261
VI: 1.04
Distance: 41.685 mi
HR AV: 162

80 Minutes M1:
Duration: 1:20:17
Work: 1335 kJ
TSS: 100.6 (intensity factor 0.867)
Norm Power: 278
VI: 1
Distance: 28.099 mi
HR AV: 170

Base2 Week3 Day1

This is the second longest week of the season at 17 hours. Same workouts on the same days as last week just two more hours. I think I'll start with a rest day. All this talk about training is making me tired.

Base2 Week2 Day7

Planned - 3:00 E2
Another day on the trainer... The only excuse I have for the low heart rate is that I rode kinda late in the day. Well, evening. I didn't start till 8pm. SUCK!

Entire workout (221 watts):
Duration: 3:00:08
Work: 2384 kJ
TSS: 145.4 (intensity factor 0.696)
Norm Power: 223
VI: 1.01
Distance: 57.042 mi
HR AV: 136

Base2 Week2 Day6

Planned - 4:00 E2
Yeah, the weather was pretty good. Sun was out. A bit chilly though but still nice. I was on my trainer. Having kids, a lot or a little makes training difficult. With proper planning you can still get it done. Maybe not the way or in the places you would like, but still doable.

Entire workout (225 watts):
Duration: 4:00:14
Work: 3249 kJ
TSS: 202.4 (intensity factor 0.711)
Norm Power: 228
VI: 1.01
Distance: 77.22 mi
HR AV: 150

Base2 Week2 Day5

Planned - 1:00 S1/S2 8 x 1 minute spin-ups @ 5 minutes
So this is usually a rest day with some sprints. Today I was tired so only did some light spin-ups.

Entire workout (187 watts):
Duration: 1:00:14
Work: 675 kJ
TSS: 35.3 (intensity factor 0.593)
Norm Power: 190
VI: 1.02
Distance: 17.589 m
HR AV: 125

Base2 Week2 Day4

Planned - 2:30 E2

Entire workout (219 watts):
Duration: 2:30:17
Work: 1974 kJ
TSS: 119.1 (intensity factor 0.69)
Norm Power: 221
VI: 1.01
Distance: 47.632 mi
HR AV: 144

Base2 Week2 Day3

Planned - 3:00 E2

Entire workout (227 watts):
Duration: 3:00:13
Work: 2455 kJ
TSS: 154.1 (intensity factor 0.716)
Norm Power: 229
VI: 1.01
Distance: 57.722 mi
HR AV: 149