The Ride: This may have one of the first weekend where most of the group was not thrilled to ride outside including me, but I had another objective as well and that was a return to do another 2 hour effort on the trainer. I slept a little later than usual and got a late start to my morning rituals. I downed 2 cups of cooked oats, did my prayer and bible study time, reflected on the blessings and overcoming some tough job stress lately and then prepped myself in some of my better summer cycling gear. Mainly because of the clothe's technical abilities and the Desoto "400 mile" pad/compression shorts are the best shorts I have ever had. I wanted no excuses because to sit on that trainer and maintain good effort and stay focused one needs to be as comfortable in what will become 120 minutes of discomfort. I broke up the 120 minutes into 20 minute intervals and had a small rest between each. At the 60 minute mark I stopped a little longer to eat a much needed 2 oz of Cliff Bar, drink some water and take a rest room break, but was back at it fairly promptly.
As a recreational cyclist, I know my power numbers presented below are well below CAT level racers, but I felt an improvement over last weekend's effort and the numbers reflect it. Pushing the fluid trainer is much harder than cycling outdoors so I know that if I can improve here I will be improved out there. Last weekend I fell apart in the last 60 minutes, but this weekend I sustained better numbers. Another factor is remaining focused. I used high intensity songs to drive the beat, but if I looked up at a movie on the flat screen that brief loss of focus would cause a big drop in power output. The focus part along with the discomforting feeling of sustaining a certain power zone is a tough task, but I really hope this coming spring there will be a payoff.
Last winter I played the part of die hard cyclist by being out in the worst of weather conditions. Perhaps to prove that I am just as tough as anyone and can endure a lot, but my focus is shifting now. I know I can endure cold weather and have some good technical clothing to endure bad conditions, but when you go through all of that and then upload your data and it turns out to be a short ride in the L2 zone you wonder is it worth it. I may mix it up since I do a lot of indoor training through the week and try to get out and cycle on the weekends, but this 2 hours of pushing the trainer is pretty amazing as well. Besides enduring 120 minutes on the trainer is just about as tough as enduring a bitterly cold ride.
Solo: Indoor training at home.
Nutrition Intake During and after the Course: (1)24oz. bottle with 10grams Glutamine and BCAA's, 32 oz. water, 2 oz. Cliff Bar at 60 minutes, Post Ride Meal Chicken, rice, spinach
Weather: Windy, low 30's. Warm indoors with a high power fan barely keeping me cool enough.
Training Goal: Try to improve my 2 hour power compared to last week. I hope that the output numbers creep upward over the next weeks and months. I would be excited if I can get up to 0.85 IF for a 2 hour effort.
Physical Condition: I started the effort 10 am with a slight headache, which is rare for me, a little dehydrated and a bit lethargic feeling at first.
Bike and Gear Used: Felt F-45, Kurt Kinetic Trainer, Powertap Power Meter, ipod Shuffle and a high power fan
Power Data:
Entire workout (158 watts):
Duration: 2:00:21 (2:16:42 total)
Work: 1138 kJ
TSS: 100 (intensity factor 0.708)
Norm Power: 163
VI: 1.03
Distance: 32.1 mi
Min Max Avg
Power: 0 335 158 watts
Cadence: 32 138 72 rpm
Speed: 0 21.3 16.1 mph
Pace 2:49 0:00 3:44 min/mi
Hub Torque: 0 136 64 lb-in
Crank Torque: 0 331 187 lb-in
Saturday, December 12, 2009
Saturday, December 5, 2009
120 Minutes - Done!!
The Ride: I really struggled with not riding outdoors today. I looked at the weather report on Friday with a forecast of light morning rain, snow, and cold winds. I could have coped with the cold and the light snow part, but when I looked out the window and the branches in my trees were consistently swaying in the wind, I started to waver at the thought of going. My goal, if I were going, was to just do the old 27 mile BBC route and hammer as fast as I could, but I know with that kind of wind it could turn out to be a real struggle so I bailed and prepared to go downstairs for 60 minutes on the trainer.
The first 20 minutes I kept a good effort, the next 20 minutes I began to taper off and started to struggle. The third 20 minute interval it just was not happening so I just settled into a lower intensity effort and kept a steady pace for the remaining time. Once I hit the 90 minute mark I started to realize that I was closing in on the mileage that I was going to do outdoors. By this point I kept my focus on that goal. By the time I was done I had exceeded the intended outdoor mileage, my overall intensity factor was probably just high as it would have been outdoors and I was ecstatic about enduring 2 hours on the trainer. Through the duration of training, songs from Cold Play, Foo Fighters, Smashing Pumpkins and other upbeat tunes helped me get through it. I emptied out a 24 ounce bottle and had about that much sweat puddled on the rubber mat to clean, but it was one of those efforts that make me have a big smile on the inside.
So glad it is done. Very happy about it even though it is probably just junk miles.
Solo: Indoor training at home.
Nutrition Intake During and after the Course: (1)24oz. bottle with 10grams Glutamine and BCAA's, (1)Post Ride 30gram whey protein drink
Weather: Windy, low 30's and slight morning drizzling snow. Warm indoors with a high power fan barely keeping me cool enough.
Training Goal: First goal was to do 3 x 20 minute intervals, but I was unable to sustain the effort in the L3 and L4 range so the effort turned into 2 hours of "junk miles", but I am still happy with being able to sit and go on that trainer for the duration.
Physical Condition: I did a pretty good effort yesterday in a spin class that probably impacted my effort today. My legs would not cooperate today.
Bike and Gear Used: Felt F-45, Kurt Kinetic Trainer, Powertap Power Meter, ipod Shuffle and a high power fan
Power Data:
Entire workout (147 watts):
Duration: 2:00:16 (2:07:29)
Work: 1054 kJ
TSS: 87.3 (intensity factor 0.662)
Norm Power: 152
VI: 1.04
Distance: 31.1 mi
Min / Max / Avg
Power: 0 / 283 / 147 watts
Cadence: 29 / 141 / 69 rpm
Speed: 0 / 19.3 / 15.5 mph
Pace 3:06 / 0:00 / 3:52 min/mi
Hub Torque: 0 / 115 / 61 lb-in
Crank Torque: 0 / 358 / 181 lb-in
The first 20 minutes I kept a good effort, the next 20 minutes I began to taper off and started to struggle. The third 20 minute interval it just was not happening so I just settled into a lower intensity effort and kept a steady pace for the remaining time. Once I hit the 90 minute mark I started to realize that I was closing in on the mileage that I was going to do outdoors. By this point I kept my focus on that goal. By the time I was done I had exceeded the intended outdoor mileage, my overall intensity factor was probably just high as it would have been outdoors and I was ecstatic about enduring 2 hours on the trainer. Through the duration of training, songs from Cold Play, Foo Fighters, Smashing Pumpkins and other upbeat tunes helped me get through it. I emptied out a 24 ounce bottle and had about that much sweat puddled on the rubber mat to clean, but it was one of those efforts that make me have a big smile on the inside.
So glad it is done. Very happy about it even though it is probably just junk miles.
Solo: Indoor training at home.
Nutrition Intake During and after the Course: (1)24oz. bottle with 10grams Glutamine and BCAA's, (1)Post Ride 30gram whey protein drink
Weather: Windy, low 30's and slight morning drizzling snow. Warm indoors with a high power fan barely keeping me cool enough.
Training Goal: First goal was to do 3 x 20 minute intervals, but I was unable to sustain the effort in the L3 and L4 range so the effort turned into 2 hours of "junk miles", but I am still happy with being able to sit and go on that trainer for the duration.
Physical Condition: I did a pretty good effort yesterday in a spin class that probably impacted my effort today. My legs would not cooperate today.
Bike and Gear Used: Felt F-45, Kurt Kinetic Trainer, Powertap Power Meter, ipod Shuffle and a high power fan
Power Data:
Entire workout (147 watts):
Duration: 2:00:16 (2:07:29)
Work: 1054 kJ
TSS: 87.3 (intensity factor 0.662)
Norm Power: 152
VI: 1.04
Distance: 31.1 mi
Min / Max / Avg
Power: 0 / 283 / 147 watts
Cadence: 29 / 141 / 69 rpm
Speed: 0 / 19.3 / 15.5 mph
Pace 3:06 / 0:00 / 3:52 min/mi
Hub Torque: 0 / 115 / 61 lb-in
Crank Torque: 0 / 358 / 181 lb-in
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