Monday, October 19, 2015

Everesting Week 15

Monday, The Sufferfest Elements of Style. Used the Element of Style as an Active Recovery ride, had a few laggy sections so some of the drills are a bit sloppy. Warm-up, Pedal Stroke Drills, Low Cadence Drill, High Cadence Drill, Systems Check Under Pressure, Climbing with Core, Hard Climbing, Cool Down.

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Tuesday,TrainerRoad Blackcap. Feeling generally fatigued and not a great nights sleep! SM02 was down to average of 61% vs. 90% from last week and I could really feel the difference. This week is a step back week though so that will help overall. Added extra 15 mins warm up to this and even that was hard work! Blackcap is 3x9-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 1 minute at 105% FTP with 6-minute recoveries between intervals. The 3 over-unders are sandwiched by slightly longer Endurance intervals.

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Wednesday, TrainerRoad Pettit. Legs still tired, took more mental than physical energy to stick with this to the end. Pettit is an hour of aerobic Endurance work spent between 60-75% FTP.

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Thursday, off.

Friday, off.

Saturday, TrainerRoad Marion. This is a step back week. I took an extra day off (Thurs) as I was physically and mentally tapped out. So 2 days off the bike helped a lot, bounced back close to 100% Pleased to hit most of the power targets for this ride especially as I was keying off of the Vector's which are a good 10%+ of my FTP! Marion is 3x12-minute intervals in the Threshold power level at 95-99% FTP. Recoveries between intervals are 5 minutes long

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Sunday, TrainerRoad Gibbs. File this under better late than never. Easy morning and then an afternoon of chores. Better an hour of riding than none at all and as this is a rest week I am not too bothered. Gibbs consists of 2 (I did one hour) hours of aerobic Endurance spent between 60-70% FTP. Threw in a couple of form sprints.

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So this was a rest week and I needed it after last week, that said I ended up with 6:00 and 104 miles, less than half of the preceding week.

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