Monday, October 10, 2016

CX Training Week 4

Rest week…phew I needed that! Pretty much the same format as previous weeks but just a reduced volume!

Monday FreeRide. 45 mins of recovery spinning, nothing to see here!

 Tuesday Spencer. Spencer is 5x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals. Dialed back to 90% for first 3 sets then up to 92% for last 2. Hard work!!!
Wednesday Pettit. Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.
Thursday Crane. Sprint starts! Crane is 5x30-second Hard Starts at 165% FTP followed by 1 minute of Sweet Spot work at 92% FTP. Nearly 5 minutes of recovery falls between each effort.
Friday Taku. Taku is a short, aerobic Endurance workout consisting of 30 minutes spent between 60-70% FTP.
Saturday. New batteries in the Vector pedals. Changing them out is the easy, getting them all paired and talking to each other is generally a pain the backside. This was an easier time than normal and only took a 10 minute spin up to recalibrate and all that good stuff. Once that was done it was onto the ride Hawks Bill. Hawk's Bill is 5 sets lasting roughly 4.5 minutes consisting of 7x20 seconds at 125% FTP with intermediate "floats" for 15 seconds at 88% FTP. 4 minutes of recovery separate each set.

Sunday. Off Plan and out into the hills. A separate post will cover this ride.

So a solid “rest week”. Just under 150 miles and a fraction under 10 hours! One more mile and I would have broken through both of these! Oh well!

Having issues with Picture uploads, will update when resolved!

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