Tuesday was low cadence hills @ VO2max power (HR was not a factor for this WO).
After a thorough warmup, it went basically like this:
3 repeats of 90″, each with the 45″ coastdown as recovery.
3′ recovery,
3 more repeats.
3′ recovery
once more.
So I got 9 repeats in, 3 were done standing. The goal of this WO was to start feeling some serious muscle tension without putting too much fatigue into the legs and to get the feel of grinding climbs, again with minimal fatigue. I’ll be doing the same next tuesday with 9 repeats @ 105″ as they went easily and fatigue was minimal the following day.
PE for this WO was pretty low and I never really felt much burn in the old guads, perfect. Power was 376-408 watts per repeat and cadence was 75ish for the seated reps and 65ish for the standing repeats.
Felt easy enough while still making me work. Just what I was going for.
On to Wednesday:
aiming for 90′ of tempo done by HR/PE. I was planning on aiming for 270-285w, based on PE as this was NOT a breakthrough workout (had to keep reminding myself of this!), just trying to keep building that aerobic engine. Ended with 81% for 90′. HR was stable @ 147 or so pushing 277 w until the last 15′ where the wheels fell off a bit as cardiac drift (glycogen depletion??) kicked in hard and my power @ 250w was 148 or so…
Nice WO, though…
Today was Recovery on the bike for 25′ and 40′ of weights (easy on the legs, here). Feelin’ good and ready for tomorrows sub-LT intervals. I got’s 3 to do. I’ll likley do them as follows: dial in to 328-332 W (on rollers) and wait unill the HR drifts to 162 (2 beats below LTHR) and stop the interval. Similar on the next 2. I’m predicting 330watts for intervals of 12, 10 and 9 minutes… we’ll see how good my guestimate is, but either way, I’m sticking to those power goals as it’s time to start coaxing that LT back up with out to much stress. 5′ recoveries between intervals.
Saturday will be long ride. Aiming for 2.5-3 hours @ 260-270 average, HR be damned! A day to suffer, no doubt. (these longest rides are so key for me as my A races are long and tough, this is the time to build that deep endurance/suffering base.)
weight is moving in a downward direction, but it’s a tricky balance as I’m trying to stay strong for 4 real workouts each week. Should be 85 kg soon…
-L
6 Responses to “Base 2 rolls on”
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Leo, what is the difference between VO2 max and LT?
I did a 5′x5 WO today. This was too much WO when considering my prior 3 WO’s. I felt fine during the 5×5 but could tell afterwords that the next 1-2 WO’s may be less effective due to lingering fatigue. Tomorrow will be E1.
-Matt
Matt, 5×5′s @ VO2 max intensity are some of the hardest workouts I’ll ever do, and reserve them for build periods… i may have done 5 of them in total last season.
LT is the absolute maximal energy output you could sustain for 1 hour. (tapered, rested, fully fed, caffinated… best possible conditions). at the end of a 1 hour LT interval, you would puke, fall off your bike and maybe die. That’s whay we do 2×20′s at LT. much less physically and mentally draining while still offering lots of benefit.
VO2 max is 106-115% (approximate) of LT.
So if my power out put at LT (known as LTP) is 300 watts, then I’d do my VO2 max work at 315-332watts (approximate).
does this help?
-El diddy
L, this helps a lot. I did my 5×5 WO at a percieved high-SST/subLT intensity. I’m still figuring out the zone hierarchy as it seams everyone has different definitions, Friel included. Maybe a glossary of terms on the training tab would straighten this out?
-M
that would be nice, but everyone’s defenition are, as you are realizing, different. maybe we can dig up a HR, watts and PE type scale’
http://www.pezcyclingnews.com/photos/toolbox/sweetspot1.jpg
i like this one, but it is power based… not helpful.
if your 5×5 WO felt brutal, then you were NOT in SST teritory. 5×5 at SST (or high tempo pace) should be quite easy…6of10 on the RPE chart.
You are right, a 5 minute sub LT interval should be cake. It wasn’t a brutal WO though, I was just fatigued from the previous 3 days of decent efforts.
This chart is actually helpful since i can translate RPE to relative power more easily than into HR. so thanks.
-matt
sweet!
glad it helped.
oh, i finally saw Taladega Nights, which means you and I MUST practice the slingshot move… dunno how it’ll work on bikes, but it must!
shake and bake? nahhh… bash bros. baby, bash bros.
-eLTrizznizzle