Another pretty good week and the final week in The Sufferfest 3 Week Climbing Plan, I had to juggle things a bit at the end as Becca and I drove out to Boulder over the weekend to give her a week of altitude acclimatization in advance or Ironman Boulder. Here’s how it shook out;
Tuesday. The Sufferfest The Wretched. 1m extra warm up and 2 on the cool down to round it up to 20. W/O flywheel. Longer warm up would have been better as first 10 minutes of video I was still struggling to get my legs spinning. Possible/ downside of zero miles off day?
Wednesday. The Sufferfest The Long Scream. 5mile/20 min warm up before video and 2 mile cool down after the end. ~5 minutes faster over the 20 miles than last week. Legs felt very heavy during warm up but by M6 were ok. Better cadence during second half although still struggling to reach the overall Wattage targets. Easy 5k later in the day.
Thursday. The Sufferfest Angels. 3 mile warm and 1.2 mile cool down. Really felt in the zone for this. First hill cadence was 69, second 93 (slower than last week's 96) and the third 73. Power felt easier to sustain and compared to last week w/flywheel I covered 0.8 less miles in 8 minutes less (so at pace that's 2.5 - 3 miles). TSS up to 94 (from 83) and IF up 94 (from 88).
Friday. TrainerRoad Lazy Mountain. Seemed a good choice as I am heading to Colorado where there are no lazy mountains! 1 hour of easy, steady effort between 45-55%
Saturday. The Sufferfest ISLAGIATT. 3 mile warm up and 1.5 miles extra cool down. Solid ride and bettered my ride from last week by over a mile. Heart rate was 2 bpm lower than last time too. This felt easier than last week. Broke my 40k Time Trial time and took another 2 minutes of it bringing down to 1:10.
Sunday. In the car and on the road! Got into town and had an easy 5k run…just for a change!
So a solid week albeit with a ride short, I was very pleased with the TT improvement. This coming week will interesting, a solid block of three weeks of training in advance of nearly two weeks at altitude, we are staying at around 5500’.
134 miles over 5 rides and 7:46 and 10k run!