Tuesday, January 27, 2009

Dude, We're Racing in Two Weeks

I just looked at my calendar and realized the season is steamrolling towards me really quick. In two weeks we have our home race, and then it's one every weekend all the way through April.

It was raining today, so I was back on the trainer for more intervals. 15 minutes in zone 3 (160 bpm), off for 5, then 30 seconds on / 30 seconds off. I only managed 3 of these, because they hurt like a mother. It's definitely a different kind of interval - the first set I can do fairly anaerobically, but for the following ones your anaerobic system is not recharged, so they hurt a lot more.

I only did about 45 minutes total - I can tell, based on my heart rate for a given speed on the trainer, that I am still recovering from last week's mileage.


When I compare where I am now to where I was this time last year, I'm amazed by the improvements I see: my endurance has more than doubled, my z3 speed is higher by at least 0.5 mph, I am more comfortable on the bike, I have an effective fueling strategy, and I have a much higher tolerance for pain. I also have a much firmer grasp on how to train and recover properly.

C races are normally in the 25 to 35 mile range. This is well within the limits of my endurance. I have found that if I concentrate on fuelling enough, I can go for upwards of 70 miles fairly comfortably. So distance-wise, I'm covered.

The concern now is aerobic power, sustainability, and output. I've been doing some z3 intervals on the trainer, and have started pushing harder on rides. This seems to have made a pretty big difference, relative to the amount of time I've spent training in that zone. But, I really need to ask our coach, or one of our upper tier riders, what the best way to train aerobic zones is.

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