training log

Feb 16th, 2014

34 km, heavy MTB ride, 1 hr 47 minutes, 0 C, 2 cm of snow and ice, smooth to bumpy snow and 300 meters of hills
much harder ride than yesterday, sweated quite a bit vs. none yesterday

Feb 17th, 2014

gym bike

15 minute warm-up at 180 W avg

31 minutes AP 286 W

4x3 minute intervals at 375 W with 3 minutes 185 W recovery between intervals, and the rest at 215 increasing to 315 W at end
no fatigue during any of the intervals

according to the zone schedule, 375 W is the low end of what should be VO2 max training for intervals with 415 W being the high end

Feb 18th, 2014

gym bike

warm-up 180 W 15 minutes,

31 minutes, AP 310 W of the following :

intervals 4x3 minutes 385 W avg, 3 minutes recovery between except 4 minutes to last interval, recovery power 220-230 W, rest of ride at 260-335 W

ride avg HR 145 bpm, HR max 161 bpm at end of last interval

this is 88-90% of max effort according to HR which means my FTP has increased, max effort would be pushing HR up to 171-2 with a several minutes
over 162 bpm. However, added heat stress due to no air circulation and warm gym.

No leg soreness or fatigue during ride or after although the calves have been a bit sore for months.

also, Feb 17th and Feb 18th , 15 km each day on the heavy MTB at a slow pace

Feb 19th, 2014

gym bike

warm-up 15 minutes 175 W AP

31 minutes session at 309 W AP of the following : 3x4 minute intervals and 1x3 minute interval

after 1 minute at 180 W, 3x4 minute intervals at 395 W average and 100 rpm with 3 minute recovery at 180 W, then 4th interval (3 minutes) at 400 W and 90 rpm after 4 minutes recovery
then 200-340 W to end

ride average HR 145 bpm, ride max HR 164 bpm at end of last interval

moderate fatigue during last interval which was at lower rpm, no leg soreness, upper legs are feeling better each day (they feel lighter) however these are hard
workouts, say 92% max effort.

Feb 20th, 2014

gym bike

15 minute warm-up at 150 W

40 minute AP 250 w, continuous ride at 250 W

Feb 21st, 2014

gym bike

had planned to do 225 W for 45-50 min but when I got on the bike felt spunky so did a shorter effort..

15 min warm-up 175 W
15 minutes, AP 268 W
consisting of the following:

1 min 225 W, 1 interval 525 W avg 2 minutes and 40 seconds, PB
and rest at 225-230 W

PB 2 min 40 sec, 525 W AP

Feb 21st, 2014

2nd ride, outside on MTB, -2 C, hard packed snow and ice, easier to ride on than last time. Same loop as before, 34 km 1 hr and 40 minutes, about 300 meters of climbing - but went a bit harder.

Feb 22nd, 2014

gym bike

45 min, AP 200 W
15 min cool-down at 125 W
extra stretching

30 minutes of commuting on the heavy MTB

Legs were a bit sore today (quads, glutes) from yesterday's ride but otherwise they feel quite good.

Feb 23rd, 2014

35 minutes on the gym bike at 175 W AP to see how the legs feel.. they are a bit sore but felt good otherwise

went out on the heavy MTB and had a speedometer and HR monitor on, same loop as before actual distance is about 35.5 km and 300 meters of vertical change. Time was 1 hr and 39 minutes (including stoplights, about 4 stops) and this time I hammered the flat sections while taking the uphills a bit easier. max HR was 156 bpm and really just coasted down the hills ( a good 7 km in length or so) and HR was probably under 100 bpm. Ride felt a bit easier than last time probably because it's a bit warmer.

road and bike path conditions conditions, +3 C and slush, or ice and slush with some clear sections

almost all of the ride is on bike paths, 15 km of the ride is through city streets and bike/walk paths.

Feb 24th, 2014

2 hrs and 45 minutes and 57 km on combination of road bike and MTB (commuting), max HR during rides 153 bpm
rode slowly since the road bike has worn brake pads
conditions are wet with sand and gravel on the bike paths
did get a few sections up to near 40-42 kph on the flat for 2 km or so

Feb 25th, 2014

40 min gym bike, 160 W
one sprint to 900 W (3 seconds), two sprints at low power (275 W) to 185-190 rpm

MTB ride, 35 km in 1 hr 37 minutes on gravelly city bike paths 250 meters of vertical, Slow going except one 4.5 km section at 30-40 kph
one 250 meter long climb with a 14% gradient
15 km of commuting on the same heavy MTB
about 2.5 hrs on the MTB, so a little over 3 hrs altogether

legs are getting sore, a bit sore yesterday and more today through quads and butt

Feb 26th, 2014

rest day

spin session

gym bike 30 minutes 110 W AP, 1 sprint to 900 W for a couple seconds at 165 rpm, and 2 high rpm sprints at low power to 150 and 190 rpm, did a few minutes at 120-125 rpm

regular commuting on MTB 14 km (every week-day)

legs feel better, but no intense cycling today. Did 14 days in a row of training which a new best for me.

of note, legs are feeling much stronger in general now, loose and light

Feb 27th, 2014

15 minute warm-up 180 W

31:30 session AP 279 W, 4 intervals

1 minute 180 W, 3 minutes 450 W, 1 minute recovery 150 W, 2 minutes 450 W, 6 minute recovery 160 W, 3 minutes 450 W, 10 minutes recovery 170 W, 455 W 3 minutes, rest at 170-335 W

got a stitch pain during the third interval, heavy breathing but not excessive at end of first 3+2 minute intervals but little leg fatigue with 1 minute recovery, 4th interval felt better than any of the others after a long recovery - got a headache after session but it cleared out in a few minutes - session intensity 98-99% of maximum, extreme stress
and likely a high training effect

no leg fatigue after session, no stiffness or heavy feeling in legs afterwards

bodyweight is 75-76 kg

Feb 28th, 2014

34 km on MTB in 1 hr 36 minutes. All riding on city bike paths with several slow sections.

The 3-speed MTB jalopy : [IMG]cyclingforums.com700Open ↗[/IMG]

March 1st, 2014

on the MTB with studded tyres:

40.6 km, 1 hr 46 minutes, 300 meters of elevation change and about 60% of the ride on back roads and 40% on city bike paths
conditions : gravel on bike paths, +2 C, all clear of snow and ice
pushed it harder than on the other rides but I certainly wasn't anywhere near being really tired at any point in the ride

March 2nd, 2014

15 minute warmup 160 W average with a sprint to 325 W

16.5 minutes at 345 W AP, avg/max HR : 159/168 bpm

legs felt absolutely light and non-fatigued at end of session, central factors more of a problem
gotta shave the beard and get a water bottle to pour over the head for the last few minutes
felt a bit off but this wasn't a max effort

March 3rd, 2014

was off yesterday, got a flu - so no cycling today and tomorrow

March 10th, 2014

still some coughing and runny nose

15 km commute and 20 min on gym bike at 130-250 W, 175 W avg

riding felt Ok and feel rested

March 11th, 2014

on MTB, 38.6 km in 1 hr 44 minutes, took it fairly easy
another 14 km commuting

March 12th, 2014

16 km on MTB and 37 km on road bike in 1:24 and 350 meters of vertical during road bike ride