Monday, August 17, 2015

Everesting Week 6

A big week and I managed to hit all the high points! 5 rides on the trainer Tuesday through Saturday had me passing the 140 mile mark so I was on track for a 200 mile week…it wasn’t to be but I got close! Here is how it shook out;

Monday. Off

Tuesday. TrainerRoad Stevens. Stevens is 5x6-minute intervals at 105% FTP with 2-minute recoveries between intervals. Cadence target 85-95. worked to maintain cadence target, fell short of the power target on the 6 min segments -12-20 watts pm each.


Wednesday. TrainerRoad Leavitt. 90 total minutes of Tempo-ish work broken into 7x10-minute segments ranging from 70-80% FTP. Extra mile warm up and two on the cool down, extended the last segment to roll the 5 miles. Nice solid ride.


Thursday. TrainerRoad Mount Hayes. Today I was a sprinter in a climber's stage, fell off the back early and rode in with the Grupetto! Focused on keeping the power consistent with each interval. 4x12-minute intervals at 95-99% FTP with 6-minute recoveries between intervals.


Friday. TrainerRoad Pettit. Pettit is an hour of aerobic Endurance work spent between 60-75% FTP. Super hot in the garage!


Saturday. TrainerRoad KingsPeak. Hard work but not as bad as it looked on the outside of the box. Standing climb on upper overs. 4x18-minute over-under intervals with 90-second valleys at 80% FTP and 3-minute peaks that ascend to 95-100% FTP; endurance intervals between over-unders are 12-minutes long.


Sunday…ahh fresh air! 51+ miles riding a possible Segment. I had originally planned for 10 ascents of a potential Segment but the day got away from me and I ended up riding only 8! Actual elevation gain per segment is different from Everesting Calculator so I need to figure out where the difference is! Beyond that this ride was freaking hot, 91f at PCH and up to 98f at the turnaround! Felt good on the climbs through and as the road shading increased that helped a lot. Lots of practice on the descents too!


Here is some more analysis from StravaStix, where you can really see what time is spent either climbing or descending. I am surprised at the amount of actual flat there is!


Bottom line for the week:

192 miles in 12:01:33

TSS on the trainer 438

Here are a couple of great photos that Becca took from yesterday and some I took with my go-go-gadget arms! As you can see my cycling tan is coming on great;



This week has a similar Tuesday thru Saturday profile and then Sunday will be a longer Endurance ride with less climbing but with more time in the saddle.

1 comment:

  1. Those are some brutal temps, Stuart! Great work.

    -Trevor from TrainerRoad


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