Monday, October 19, 2015

Everesting Week 15

Monday, The Sufferfest Elements of Style. Used the Element of Style as an Active Recovery ride, had a few laggy sections so some of the drills are a bit sloppy. Warm-up, Pedal Stroke Drills, Low Cadence Drill, High Cadence Drill, Systems Check Under Pressure, Climbing with Core, Hard Climbing, Cool Down.


Tuesday,TrainerRoad Blackcap. Feeling generally fatigued and not a great nights sleep! SM02 was down to average of 61% vs. 90% from last week and I could really feel the difference. This week is a step back week though so that will help overall. Added extra 15 mins warm up to this and even that was hard work! Blackcap is 3x9-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 1 minute at 105% FTP with 6-minute recoveries between intervals. The 3 over-unders are sandwiched by slightly longer Endurance intervals.


Wednesday, TrainerRoad Pettit. Legs still tired, took more mental than physical energy to stick with this to the end. Pettit is an hour of aerobic Endurance work spent between 60-75% FTP.


Thursday, off.

Friday, off.

Saturday, TrainerRoad Marion. This is a step back week. I took an extra day off (Thurs) as I was physically and mentally tapped out. So 2 days off the bike helped a lot, bounced back close to 100% Pleased to hit most of the power targets for this ride especially as I was keying off of the Vector's which are a good 10%+ of my FTP! Marion is 3x12-minute intervals in the Threshold power level at 95-99% FTP. Recoveries between intervals are 5 minutes long


Sunday, TrainerRoad Gibbs. File this under better late than never. Easy morning and then an afternoon of chores. Better an hour of riding than none at all and as this is a rest week I am not too bothered. Gibbs consists of 2 (I did one hour) hours of aerobic Endurance spent between 60-70% FTP. Threw in a couple of form sprints.

So this was a rest week and I needed it after last week, that said I ended up with 6:00 and 104 miles, less than half of the preceding week.

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