Doing My Homework Inside
“I’m a street walking cheetah with a heart full of nepalm” – The Stooges
Professoro Train assigned some homework and I got it done this morning. Lets get right to it …
Downstairs. Rollers. Window cracked. iPod shuffling.
Fifteen minute warmup to shake the cobwebs off from Sunday’s hard ride and Monday’s rest day.
25 minutes Tempo riding a bit at the higher end (152-154 BPM, 89-90% LTHR). Having come off an R&R/Travel week, followed by getting totally sick with a chest infection, this was the first time I was doing tempo on the rollers. My body felt great, my mind was wandering a bit. To deal with this I decided to mix things up. Shifted down a gear and went from tempo
right into …
5 minutes LT (170-174 BPM, 100-102% LTHR). This felt great! Really crushed it. The interval was followed by “recovery” to tempo. This meant going from the LT HR and “power” (as a function of MPH/gear selection) to the “power” I was holding earlier for the 25 min Tempo interval. It took about 5 minutes for my HR to move slowly back to 152 BPM. I continued at tempo for another 5 minutes (total workout time at this point is 35 minutes) and then throw down a second 5 minute LT interval. Nailed that one too! “Recover” to tempo again for another 5 minutes and then warm down.
In all this was 45 minutes of work. 23.3 mph AVS. 155 AHR (wo + warmup, but not warmdown).
I was really pleased with this workout. Given the fact that I was sick most of last week with a chest infection and then struggled through some rides this weekend, this was a nice result. I was of course blowing snot rockets onto my legs and coughing up clear (!) stuff.
Excited for fast group ride on Saturday. I plan to have the Cervelo make its outdoor debut for the season!
March 10th, 2009 at 2:14 pm
Sounds like this should be the team remedy for blowing out the remnants of sickness!
March 12th, 2009 at 9:00 am
[...] Tuesday’s workout I decided to put the fate of my legs into the hands of fellow Thresholders. I threw up a post [...]