May 16, 03:37 PM by Steve | Training 5/5-5/11

Posted in Cycling & Data

I felt like I had a pretty good training week last week. A lot of volume and intensity. I didn’t bother cutting back before the race in Bakersfield because it wasn’t really a priority to me. I could feel the tired in my legs which, of course, didn’t help at the race. If I was just a little fresher I’m sure I’m could have held on the rest of the climb and saved getting dropped for later in the race.

The best indicator of my training improvement was in my VO2 intervals. When I first started them, I went 5 minutes up OSM and repeated for 5 times to the same location. As I continue to do them, it is taking me less and less time to make it to the same distance (.85 miles). This week, doing them with Marco (note that he was behind me, not pacing me up) I clustered 4 right around 4 minutes (fastest was 3:45), then blew up rather spectacularly, but still managed the final one in 4:45. I’d say I need to pick a new 5 minute distance…

Also notable was on the Tuesday “hammerfest” lunch ride. Some of the real hammerheads weren’t there, but it was still fast. I had made it a goal to be able to make it to the end of Glen Annie, and I did just that. It felt very good. I had to sit out of many of the rotations, but I still made it. Wednesday I finally made the Hope Ranch intervals ride, and was able to keep up with Tom and Ron, for the most part.

I told myself I would do the Echelon ride on Saturday and just sit in so as not to tire myself, but I got bored and ended up hammering a few times anyway. Oh well. After I got home, of course Kim wanted to go on her “Pancake” ride,so I obliged. I didn’t count that ride in the HR distribution because it would throw everything off. Actually, I sometimes don’t wear the HR strap if its just a short easy ride, and especially if I don’t change into bike clothes, as I often don’t when I ride straight home from work.

Heart Rate Data
Total time: 17.4 hours
Below 50%: 0:14:39
Zone 1 (50%-55%): 1:06:48
Zone 2 (56%-69%): 5:51:15
Zone 3 (70%-79%): 4:46:34
Zone 4 (80%-89%): 4:23:44
Zone 5 (90%-99%): 1:00:18
Calories burned: 14,484

Summary
Total: 362.32 miles, 20.7 hours, 19,813 feet
Racing: 61.83 miles, 3.1 hours, 3,018 feet
Average (all days): 51.76 miles, 3.0 hours, 2,830 feet
Average (work days): 39.93 miles, 2.3 hours, 2,285 feet

Rides
M: 1.3 hr morning tempo, 1 hr moderate to Kim’s office
Tu: 0.75 hr morning tempo, 1 hr lunchtime hammerfest
W: 1 hr morning tempo, 1 hr lunchtime suffervals, 0.5 hr spin to Nite Moves
Th: .75 hr morning high tempo, 5×5 VO2 intervals w/Marco, 2 hr moderate evening
F: 1 hr morning very easy, .5 hr easy evening errands
Sat: 3.5 hr Echelon ride, 2.5 hr “Pancake” ride w/Kim
Sun: 3 hr road race

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