Everesting Week 14

Monday, I did a Lactate Threshold test with the BSX Insight, you can read my review here. TrainerRoad 15 min warm up followed by test. 3 minute ramps, tapped out at 240 watts. A couple of drops from Vectors probably has the next effect of dropping my LT to 229 vs the 233 of my FTP.

Tuesday, TrainerRoad Venacher. I added extra 5 mile warm up as I knew this was going to be a hard ride. Couple of extra miles on the cool down for an extra 27 minutes. Hung on for the first interval then fell off the back and couldn't bridge, second interval was very ugly, gathered it together for the third and worked on consistency! Vennacher is 3x12-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 2 minutes at 105% FTP with 8-minute recoveries between intervals. The 3 over-unders are sandwiched by slightly longer aerobic Endurance intervals spent at 60% FTP.

Wednesday,TrainerRoad Townsend. Extra 15 mins warm up. Legs felt really tired and I had to dial this down to 90% based on Vectors which add ~10-15% extra watts vs Stages. Managed to complete and looking at when I rode this 3 weeks ago I added an extra 4.8 miles (and 8 minutes) over t he same ride. Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP. Forgot to turn off GPS so I had to download and upload a TCX file which misses most of the data.

Thursday, TrainerRoad Kaiser-1. Phew legs are pooped! Four big days and 4:30-5am alarms this week. Started this with an extra 15 mins warm up. Kaiser +1 is 2 sets of 3x3-minute VO2 Max repeats at 122% FTP with 3-minute recoveries between intervals & 6 minutes between sets. Rest day tomorrow, this is a nice set up for 230-250 mile week.

Friday, Off, yay!

Saturday, TrainerRoad Whiteside-1. Very much in my wheelhouse, nice long hard sets. Keying off my Vectors so effort was closer to 95% of FTP. Added 15 mins warm up and a couple of extra miles for the cool down. Whiteside-2 is 5x20 Sweet Spot repeats at 85% FTP each separated by 5 minutes of active recovery. Big ride on the trainer.

Sunday, Freedom! Hit the road and rolled around a local loop. Four loops in the midday sun. Crazy hot day, average temp was 97f! Ride ended up being Z3/4 due to heat but Abe HR was ok. Big week with 245 miles on the legs but they feel good. 6 bottles of Skratch and a couple of cokes.

A nice big week, 6 rides for 14:24 and 245 miles, definitely one of my biggest weeks this year.

Oh snap!

…and not in a good way!

I got the call when I was a mile from my car after finishing the Westlake Century on Saturday. My shoulder hurts, I may have put out or worse broken my collar bone! Becca had been at the park with the kids and taken a tumble off of a Razor Scooter!

I drove home, deposited kids elsewhere and headed to urgent care. A long wait and an x-ray later it was confirmed as a broken collar bone. Prognosis 4 weeks of nothing followed by another 4 weeks of nothing!

Needless to say beyond the obvious this will have a trickle down impact, more will follow over the coming weeks!

Everesting Week 13

Moday we were still in Mammoth and spent the moring on out Mountain bikes. There is an extensive set of trails that can be explored but they had closed the day before, we sneaked on and snaked around for a bit, shhh! As recovery as 1000' over 11 miles can be. The bike out-kicks my coverage and will roll up or down things that have me with my heart in my throat. Felt fatigued generally but nothing major from Sunday Yosemite ride. Fun times in the dirt with Becca.

Tuesday off in lieu of Monday and drove back to LA.

Wednesday, TrainerRoad Townsend. My leg was stiff from travelling yesterday, finally warmed up after 30 minutes or so. Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP. Extra 15 mins warm up and a mile cool down to round up. Here endeth the month and the biggest month this year with 839 miles and 34,000 of climbing

Thursday, TrainerRoad Givens. Early morning start with added 4 mile warm up. 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. Still have the diff' between the Vectors and Stages but was aiming for around 250W on the Vectors which will be closer to 275W on the Stages. Rest day tomorrow before Saturday's Stonehaus Century.

Friday. Rest day

Saturday. Stonehaus Century Ride.Solid ride through M72. The ride up Latigo (which I've never done) was brutal, midday sun and relentless switchbacks! 10 miles of climbing and 2100' of gain. Missed the timing on fuel and by the time I reached the top I was close to bonking. Strong rides up Decker and Mulholland. New wheels and cassette ride really well. Second century ride in last 7 days.

Sunday. Recovery day.

So five rides for 12:13 and 166 miles. Not a massive week for mileage but a good amount of climbing and the back to back long weekend rides made for a solid 7 day stretch.