Training Log, February 14, 2010

Final day of the week, and teammate Toby Marzot, Bikereg's Thom Coupe, and I ripped a good one. Here's the loop. The problem is we keep crushing these rides, and our 6-7 hour rides have been turning into 5-6.

 

Today we were focused on unstructured tempo work, starting off mellow but trying to turn the pressure on as the day went on. As it turned out, we were 30 minutes into the ride before we were doing tempo over Gates Pass, and then picking it right back up as soon as the descent was over on the other side. Because there was three of us and we all wanted time in the wind, we rotated on a 15-minute cycle, where each guy would get thirty minutes on the front doing tempo, and fifteen minutes off. Thom and Toby are smaller and thinner than I am, but we all do around the same absolute power, so pulling on the flats at 250 watts and sitting on at 200 works out perfectly for everyone.

 

The main feature of the ride was an hour long false flat up Park Links Drive, from the frontage road along I-10 near Red Rocks, 18 miles up to Route 79. This came at about 3 hours into the ride, and roughly matched up with the peak 60 minute power for the ride, so I left that data in there for you.

 

We took a few more hard pulls from the top of the climb, and I took one last big rip until our second store stop around 4.5 hours in. From there we rolled the last hour into town at an endurance pace, at marveled at how much distance we've been covering. We agreed that next week we're going to have to aim for 125-mile loops instead of 100-mile loops to get the time we want and keep increasing the workload.

 

Here are the daily numbers, and below I'll include totals for the week as well.

 

Enjoy.

 

 Entire workout (183 watts):

Duration:   5:54:10

Work:       3885 kJ

TSS:       268.6 (intensity factor 0.675)

Norm Power: 213

VI:         1.16

Pw:HR:       4.1%

Pa:HR:       3.48%

Distance:   115.843 mi

Min Max Avg

Power:       0 595 183 watts

Heart Rate:   67 170 136 bpm

Cadence:     30 166 87 rpm

Speed:       2.2 40.3 19.9 mph

Pace         1:29 26:49 3:01 min/mi

Crank Torque: 0 770 178 lb-in

 

Peak 60min (239 watts):

Duration:   1:00:00

Work:       859 kJ

TSS:       62.3 (intensity factor 0.79)

Norm Power: 249

VI:         1.04

Pw:HR:       7.38%

Pa:HR:       -25.44%

Distance:   21.117 mi

Min Max Avg

Power:       0 586 239 watts

Heart Rate:   114 170 150 bpm

Cadence:     34 156 89 rpm

Speed:       3.7 40.3 21.1 mph

Pace         1:29 16:06 2:50 min/mi

Crank Torque: 0 770 228 lb-in

 

Weekly totals:

 

2/14/2010 Duration: 29:50   Distance: 538.21    TSS: 1228      kJ: 17215