Two Wheel Blogs

I spent a few minutes this afternoon designing a new interval protocol for myself. When I was done designing it, I saddled up on the trainer and put the interval protocol to the test.

I made it through the session, establishing an important data point. That is, I found there really is a whole world of interval workouts out there that can be accomplished as long as they're designed right.

The trick, of course, is to make them look so hard on paper that you have doubts about successfully completing them; but not so hard that you can't.

Photo: 

A stellar day turned out to be an equally terrific day for hammering out on the road. It's too bad I don't yet have my SRM back from being serviced because I think today might have been one to put a star beside in the log book.

Best of all I didn't really expect to be "on" today with all that's been going on this week. After Tuesday's heavy lifting and yesterday's whole body VO2Max trail session I really thought I'd be more zombie-like out there on the road. Sometimes it works that way though. It's the "clean out the pipes" dynamic at work. A day punctuated by extremely hard efforts tees up a monster effort the next day.

I was a little late getting started today but still managed to do a 3x3 set of intervals at current cp 6. The set included equal length rest periods. Numbers for the whole set:

Duration: 15:09.72
  Work: 188 kJ
   TSS: 27.7(1.046)
Norm Power: 262
   Distance: 5.085

             Min Max Avg
   Power:      0 523 206 watts
Heart Rate:  110 195 153 bpm
   Cadence:   48 135  97 rpm
     Speed:  4.1 27.3 20 mph
    Torque:    0  308 65 lb-in