This turned out to be a solid week. It was mostly indoors, I managed to get out on Friday, but the weather and timing was against me over the weekend. Good mental training too, 5 hours on the trainer is not to be sniffed at!
Monday. TrainerRoad Recovery. I had planned to do 15 mins warm up and then another 30 minutes. Not happening, legs were totally dead!
Tuesday. TrainerRoad Mount Alyeska. 15 minute warm up and then into the main set. Mount Alyeska is 6x4-minute intervals at 105-109% FTP with 4-minute recoveries between intervals. Legs still heavy from Sunday and struggled to get up to speed but hung on through to the end.
Wednesday. TrainerRoad White. Started off a bit sluggish but was into after 15-20 minutes. In total, White is 60 minutes of Tempo work broken into 6x10-minute segments ranging from 70-80% FTP.
Thursday. TrainerRoad Fang Mountain. Another early start and feeling sluggish but knowing that if I didn't do it now I might run out of day. Standard 15 minute warm up and then the main workout. Fang Mountain is 4x9-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP. Recoveries between OU's are 6-minutes long. Hard work to get to the power targets but I was +/- 4-5watts per interval for the 4x9s.
Friday. The local “Royal” Loop. Quick TGIF blast around the local loop. Pushed hard to go under the hour...almost made it!
Saturday. TrainerRoad Hilltop. Late start to the day meant I only got 3 of the 4 intervals done but as I rode an extra day yesterday it's not too bad of a miss. Was feeling really strong through all the intervals. Training is coming together. Hilltop is 4 intervals measuring between 20 and 25 minutes at 78-90% FTP with short, 3-minute recoveries between intervals. On target for another solid week.
Sunday. TrainerRoad 100 Miles to Nowhere. 100 Miles to Nowhere! Well actually 90 but who's counting! Wet, windy and cold outside so spent the afternoon banking some quality miles with TrainerRoad. Couple of breaks to fill bottles etc otherwise all work. Managed most of what was asked but fell short on the final sprints. Big day at the office! Nice way to round out a solid week. Beer me!
Totals for the week. 6 rides just over 12 hours, just under 226 miles and plenty of TSS.