Pertinent VO2max stats:
1. 3:45 @ 445w
2. 4:00 @ 445
3. 4:00 @ 442
4. 4:00 @ 445
5. 4:33 @ 438

that last rep was a bit of a roce between Bake and I…. fun!

killer ride, gents. I LOVED it!!!

-eLTren

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

But like I said, I earned it with a huge BASE 3b finalized with VO2max work on sat, 4.5 hours sunday, LT tuesday, VO2 again wednesday (nice work, to Shane by the way!) and some nice tempo fun today out on the beer loop for a solid and stressful block. LT is as high now as it was for last years peak which is crazy considering the stress I’m carrying. Cant wait to start racing and see where the legs are really at! Power numbers are fun, but they mean jack when it comes to the reallness of racing.

That said, I’m tremendously excited and proud to be part of this team. Thanks to EVERYONE for doing way more work than I did. I really appreciate it and hope that I can continue to contribute to the team’s success in any way possible.
The kits give me too much excitement and riding with ya’ll has been sweet. Once the weather really changes over, it’ll only get better!

OK, have a great week everyone and I’ll see ya’ll next weekend!!

-L

Nice work to J-Lo and BigBirdie-man who both came to the Train’s basement for some suffering.

Joe put in some nice efforts but as he was nursing legs that had taken a beating from 3+ hours of ice hockey last night, no destructive efforts were called for but 90′ of work aint no joke.  Good work, Joe!   

BB and I were in for a bit more intensity in durration.  

Matty did a brutal WO, in my mind: 3×30′s (yes folks, 90 minutes of solid work). An average HR in ther high 160′s means hard work was done.  Chapeau!

I had a new workout designed for today and it was tough but GREAT.  it went as such:

warmup

20′ @ tempo (283W, 84% of LTHR)

3′ Recovery

12′@ sub LT (344W, HR 5 beats below LTHR)

3′ recovery

20′@ tempo (same stats)

3′ recovery

12′@ sub LT (337W, same HR)

3′ recovery

20′@ tempo (HR starting to drift now)

3′ Recovery

12′@ sub LT (335W, HR just finally creeping above LT as I pushed the interval hard in the last 5′)  (huge power numbers with 90′ of hard work already in the bank and PE wasnt bad at all… this is the type of endurance I want!) 

10′ cooldown.

Breakthough WO for me.  Thanks Gents for making it happen… I really appreciate the support and company.  

Nice work Joe and Matt.  A pleasure to suffer with you now… and win with you this spring!!

This is BASE.  This is the most important time of the season, period.  If you aint building that base up deep and wide, get to work!!  

Keep killin it, Threshold!!

oh, just renewed my license with USAC, word.

BKR, we’re gettin’ ready for you…

-eLTrain

Wednesday’s workout:

130′ on the rollers with the race rig (pTap #2 is up and running, sweet).

102′ @ 87% of LTP (289w).  HR was pegged at 90% for the entire time.  WORD.  No cardiac drift at all for 100 minutes, especially nice seeing that trainer time and cardiac drift are like Bonnie and Clyde.

Much improved over last Wednesday’s long tempo performance.  HR was higher than expected, though.  PE was spot on; very little suffering at all.

Tomorrow’s workout should be 3x 10′ @ 330w (just below LTP), but if the HR keeps playin’ games (with my heart) then it may turn into a nice high end SST session.  My Damn HR seems way out of wack lately… HR is High, but PE is low… what could this mean???

Too much caffeine?

Bueller?

Saturday will be 3 hours on the rollers, hopefully with a calvacade of teammates!

-Ldiggity