This week was another big one! My legs are feeling the accumulation of the training and I had a couple of bad night’s sleep during the week. It all adds up!
Monday TrainerRoad West Vidette. Easy 45 minutes recovery ride at 90%. Power Meter had a heart attack half way through! Nothing to see here!
Tuesday TrainerRoad Richardson Richardson is 6x5-minute race-like efforts beginning with a 30-second surge at 165% FTP and closely followed by 4 minutes of repeats where you're either working at 125% or "floating" at 88% FTP. Each effort is separated by 5 minutes of recovery.
Wednesday TrainerRoad Townsend. Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP.
Thursday TrainerRoad The Owls+5 The Owl +5 is an even tougher version of the unaltered Big Gear Start intervals workout which each kick off with a 30-second wind-up at 140% FTP in the biggest gear you can turn. Where this version grows its demands is by first increasing the follow-up Threshold stretch to 6 minutes and also ramping the power requirement gradually from 95% FTP up to 105% FTP in a gear that allows you to spin at a more reasonable cadence. Each recovery between intervals is 5 minutes long.
Friday TrainerRoad Pettit. 60 mins endurance. Nice and easy.
Saturday TrainerRoad Givens+3 Not feeling the love for this. HR reaching max. Givens+3 is 4 sets of 3x2.5-minute VO2 Max repeats at 122 %FTP. 2.5 minutes of recovery falls between Intervals and 6 minutes of easy spinning separates the sets
Sunday Conness. Conness consists of nearly 2.75 hours of aerobic Endurance riding spent between 60-70% FTP. Rounded up to 3 hours...you know just cos! A few high cadence drills. At the end I picked it up to hit the 54 miles in 3 hours mark hence the pick up!
Phew big week, seven days seven trainer rides. 199 miles in just over 11 hours and apart from Monday’s recovery ride it was all work!