CX Training Week 2

Week 2 was much a rinse and repeat of Week 1. I had to juggle some days around due to work! Yeah but it pays the bills!

Monday Mist +2. Mist +2 is 3 sets of 3x3.5-minute VO2max repeats at 118% FTP with 2.5-minute recoveries between intervals and 5-minute recoveries between sets.

Tuesday Townsend. 1.5 hours of Aerobic Endurance spent between 60-70% FTP.

Wednesday easy 30 minute’s spin/TSS filler.

Thursday The Priest+4. The Priest +4 is a tougher version of the standard 5x4-minute Big Gear Start intervals workout and still kicks off each interval with a 30-second wind-up way up at 150% FTP in the biggest gear you can turn. These hard starts are then followed closely by 3 minutes of Threshold work that start at 95% FTP in a gear that allows you to spin at a more reasonable cadence, but these closing minutes slowly climb to 105% FTP.Each recovery between intervals is 4 minutes long.

Friday Pettit. Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Saturday Lincoln This pyramid-style RAB (Reduced Amplitude Billats) workout grows the number of 15/15 repeats (15s @ 125% FTP/15s @ 88% FTP) as high as 16 repeats before stepping back down to where it started at 9 Billats. Occasional 88% FTP floats last as long as 30 seconds and relatively short recoveries between sets last from 2.5-4.0 minutes. Total possible time at pVO2max is a huge 22 minutes.

Sunday Warren 1:50 of endurance ride (cut short from 2:15).

I also dusted off the rowing machine on Tuesday and Thursday. I would like to add 2-3 sessions a week on doing this and it is only 10 minutes each session.

So a solid week and the mileage is creeping up with 10:45 an 177 miles (including 3 miles rowing). First race is in a couple of weeks and the gear is slowly rolling in. To match the bike I went with Orange!