OMG the end is in sight…the end of the month! Thanksgiving, Turkey, sitting on my bike for 17 or so hours! Yes I will be thankful! Week 17 built on the previous week. Here’s the details;
Monday. Recovery Ride. Easy one hour recovery ride. Muir dialed down to 80% and then ridden at 80% of that, just let my legs set the pace.
Tuesday. Trainerroad Reinstein. Reinstein is 3x12-minute over-under intervals alternating between 2 minutes at 95% FTP & 1 minute at 105% FTP with 6-minute recoveries between intervals. Extra 15 minutes warm up and couple of miles cool down to roll up to 35 miles. Fell off the back during the second interval and couldn't bridge back or hit the 105% efforts.
Wednesday. Trainerroad Townsend. Nice Z2 ride, couple of miles to warm up and I was into it. very pleased with the consistency across the main body of the workout. Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP.
Thursday. Givens 1. Left Vector not talking to the right one so the power measurements are all 50%. Tried to get it to work and gave up and just rode. Added 15 min warm up and a couple to round up to 25. Givens -1 is two sets of 3x2.5-minute VO2 Max repeats at 122%FTP. 2.5 minutes of recovery falls between Intervals and 8 minutes of easy spinning separates the sets.
Friday. Dropped off my bike at Win’s for the final piece of Everesting equipment. a compact crank with a 50-34 spread, this combined with the 12-30 cassette should let me spin up most climbs! I will get to put it to the test at the Mike Nosco Memorial Ride on Tuesday, 80 miles and a posted 11,000 of climbing! Also changed out the batteries on the Vectors.
Saturday. The Sufferfest. Get to the other side. The third new ‘fest in the last two weeks. Nice solid tempo ride with a 15 minute warm up added on.
Then jumped on my Mountain Bike and went out with the kids for 3 miles!
Sunday Trainerroad Rafferty. Rafferty consists of nearly 3hr45min of Aerobic Endurance spent between 60-70% FTP. Sat in for the duration, with a bit of standing climb and a couple of sprints. Nice solid week with 12+hours and 213 miles, first 2 miles were with GPS on which why this is short.
So another solid week in the bank, all on the trainer so all quality work.
Talking of trainers, I have gone over the the dark, smart side. I stumbled across a deal in a Facebook group and picked up two new Tacx Smart Trainers, early Christmas presents for Becca and I!