status: on the money.
Did a single 40 minute SST interval on the rollers this morning to kick off week 1 of BASE2. Was aiming for a HR 8-15 beats below LTHR (threshold heart rate) and settled in, using Perceived Effort @ 148BPM (14 beats below LTHR) which is about 91% of LTHR. No HR drift was experienced even by the end of the WO and it felt easy enough. 96rpm.
My power was 317w averaged. This was exactly where I’d predicted it to be. I’d call this 93% of LTP based on a guestimated LT of 340w. But based on how it felt, LT may be more like 350… who knows!
good WO.
tomorrow is my first taste of hill work. 9×90″ intervals @ 375-400w…. we’ll see.
-L
2 Responses to “BASE 2 begins! wheeeeee”
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BASE 2 started today for me too. I set out for two 30′ tempo intervals. After a 15′ WU and a 3′ super-threshold ‘pop’, I settled into a gear (42-15) and held it at 95-100 rpms for 55′, not stopping for the intervals. I was able to keep a smooth pedal stroke throughout while staying aero on my new bar/stem setup (previous bars were somehow bent). RPE seemed a bit easy for tempo based on breathing I thought, but my hamstrings could not have handled an up-shift or a faster cadence.
-Matt
sounds like you found the right spot, even though it sounds like your hamstrings were a limiter… new positions can expose old weaknesses, though. I’m sure that in the next few workouts, you’ll be grinding away in the 42×14 at the same cadence. Nice work, brother.
-eL