Training updates:

just back at it again for BUILD1. This period calls for a lot of pain, but not quite 100% yet. I’m talking that 90-95% type effort that’s tough, but not too daunting and certainly repeatable. For me that means lots of work in 3 distinct areas:

1. spending lots of time right at LactateThreshold (98-101%), with a period goal of 1 hour total @ 360w… this will likely be in the 3×20′ format. These will push that LT up higher and higher while addressing high end endurance capabilities.

2. Lots of VO2max work on the hills. I’d love to be churning out 5 repeats of 4:20 or so @ 440-460w. really bringing the pain of these, with the goal of improving my hill climbing but most importantly pulling my LT up AND getting my body familiar with cranking out some really huge wattage numbers for long stretches.

3. Super SST sessions, like yesterdays epic tempo ride. 2-2.5 hours just pounding out huge numbers, not let downs, but no surges either. Climbing at LT, crusing at 300w (84% of LTP) just constant, big wattage. Jens, Jens, Jens, Jens. Developing that huge aerobic engine and the confidence that comes with it. Battenkill anyone?

So that’s most of it. Certainly Wells will bring some high end work into the fold and I cant wait. Tuesday night worlds will start soon too, fun and hard. Landry’s TT next weekend, looking to crush souls and pedals.

So with this in mind:
Friday I did VO2max work on a newton hill that is 4:45 long. I did 5 repeats with 5′ recoveries. Averaged 425w (118%) for each rep. These were HARD!

Yesterday: legs opened up and I hit a new 2 hour record with 307w for 120′. Huge effort and nothing wasted. Very inspiring for BKR, this type of endurance. Legs get a break today.

thats all the boring news on training, looking forward to seeing y’all again!!!

keep crushing souls,

-eLT