House of PAIN!

While I have been back on the bike riding for about a month now, after a 6 month break, yesterday marked my return to structured training. The goal will be to build Power at Threshold up to what it was last year. Given my very dissapointing ride at Town Mountain Hill Climb Friday, I have allot of work to do to salvage the season.

Yesterday was one of my favorite workouts and my clients will tell you i prescribe it allot, I call it LT3. It is 2x20:00 at 95-100% of FTP. Here is the SRM Data for yesterday, I felt pretty decent although the second one was starting to hurt a bit at the end.

SRM #1:
Duration: 19:40 (20:01)
Work: 377 kJ
TSS: 34 (intensity factor 1.019)
Norm Power: 321
VI: 1.01
Pw:HR: 5.91%
Pa:HR: 19.57%
Distance: 7.569 mi
Min Max Avg
Power: 0 477 319 watts
Heart Rate: 145 208 184 bpm
Cadence: 50 108 88 rpm
Speed: 9.3 37.5 23.1 mph
Pace 1:36 6:26 2:36 min/mi
Crank Torque: 0 708 310 lb-in

SRM #2:
Duration: 19:49 (20:01)
Work: 379 kJ
TSS: 34.1 (intensity factor 1.016)
Norm Power: 320
VI: 1
Pw:HR: 9.18%
Pa:HR: -1.76%
Distance: 7.256 mi
Min Max Avg
Power: 0 607 319 watts
Heart Rate: 124 197 187 bpm
Cadence: 55 180 85 rpm
Speed: 8.7 37.3 22.0 mph
Pace 1:37 6:54 2:44 min/mi
Crank Torque: 0 635 323 lb-in

Today was a M1 ride which is basically 45:00 minutes at about 85-90%. At first the legs felt really bad after yesterday, but about 10 minutes into it I loosened up nicely and actually felt great for the rest of the ride. My HR was consistent and it felt pretty easy to hold 300 watts for 45:00. Here is that data:

SRM #1:
Duration: 44:14 (45:03)
Work: 813 kJ
TSS: 71.4 (intensity factor 0.984)
Norm Power: 310
VI: 1.01
Pw:HR: 2.67%
Pa:HR: -6.49%
Distance: 14.774 mi
Min Max Avg
Power: 0 648 306 watts
Heart Rate: 139 185 172 bpm
Cadence: 42 165 81 rpm
Speed: 5.2 43.2 20.0 mph
Pace 1:23 11:30 2:60 min/mi
Crank Torque: 0 610 330 lb-in

Tomorrow is a 1HR z2 ride to the local group ride then about 2 hrs of group ride (unstructured VO2 work hopefully, I like to toy around with those guys ;), and then another 1HR easy ride home. Then its the Asheville speedway race on Wednesday. After that i will be looking forward to at least one day off, probably two.

I heard that my teammate Pete Cannell won the 30+ TT at nationals today, look for a report from him soon!