BASE2, week3 approaches…. watch out, it’s Trening time!!

Saturday’s snow storm brought an indoors session that looked like this:

2:24 total with 2:02 of tempo… something like 260w (80% of LTP) average power with HR chillin’ around 82% of LT… and NO HR drift. PE was a bit high, but I did a moderate BONKRIDE* so this is highly expected. I was on the rollers for 1:20, then switched to the trainer for the final hour as my TV was skewed to the left of me and I kept feeling like I was going to fall off! again, the moderate BONK can be to blame.

2200 kjs of work and a fine finisher to a good week 2 of BASE2.

* BONKRIDE, modified: had breakfast at 9:15am, with moderate carb (bit less than normal) and ate nothing untill 12:30 when I got on the rollers… still food free. Rode sans calories for 60′ then started drinking my carb/protein drink (300cal/hour) for the remainder of the WO. Tough, but teaches the body to prefer fat for fuel over carbs, supposedly.

Off today, with clean eating and a bit of core work/stretching.

Week 3 of BASE2 will have to be adjusted as the weather, holidays and travel plans will flip the script on my training plans… good! i’d like the change!

Should go like this:

Monday: AM: Force training to replace my typical tuesday hill work. I’ll do 9×2′ intervals through the snowiness on the MTB. effort will be based on PE and loosely HR.

PM: Sub Threshold work on the rollers: 30′ total spent right around 330w… 2-3 intervals should get me there.

This will be a tough day, BUT I have off days on either side of it, so I should have no problem pushing through.

Tuesday: recovery/off

Wed: Speed skills/easier day. spin-ups, some ILP, maybe a bit of high cadence work right in the SweetSpot (3-5′ intervals at 105-110 rpm)… nothing too stressful physically or mentally, but still offering some useful training stress. Under 1000 KJ.

Christmas day: (being Jewish, a good day to rack up the KJs) 3 hours, kicking my own ass. All sub LT, but NOT easy. Should be an christmas day GR out of RI wher I’ll be.. Nice!

Boxing day: 2.5 hours or so kicking my ass some more… should be a bit fatigued by now! Loose tempo work and some hills right at LTP.

Saturday: listening to the body. If friday went well, I’ll hit another 1.5-2.5 hours of solid tempo, if not, saturday will be off/recovery.

Sunday: either Rest (if I hit it hard on Saturday) OR 90′ of tempo/SST to cap off a solid BASE2.

That’s the plan…. then R+R week!!! YAY!! I’ll need it.

-L