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