Friday, May 22, 2009


So summer's here, and with that comes a full time job. I'm working at General Dynamics AIS again this summer, and so far I've been having a blast. But, working 40 hours a week definitely makes it more difficult to train!

However, unlike last summer, where I didn't ride much at all, I've figured out a system that works pretty well. Multiple long rides on the weekend, and at least 2 high intensity, shorter rides during the week. My weekly mileage is down ever so slightly, but I'm still doing 100+ miles a week, which is fine. Total mileage for the year stands at 2,285.

My training plan is fairly ad hoc. For my shorter rides, I focus on 3 to 5 minute full bore intervals designed to increase my lactic threshold. In a 20 mile ride, I can normally manage 2 of these, and a shorter high power hill climb. Based on an article I read that I can't find the link to, and my personal experience, I think this type of training is the best way to increase my power.

In essence, the article I read said the only metric you need to track is 20 minute power - everything is based off of that number. Furthermore, the best way to increase your 20MP is to spend a lot of time above your lactic threshold.

So far, this seems to be working - yesterday I did a short, 15 mile loop and averaged 21.6 mph, including warmup, with wind in the 10 to 15 mph range. Since my workouts that include intervals always end up with a slower average speed, this ride is the only recent metric I have. In addition, I made a lot of improvement in those two weeks we had off during the season, where I did the CSH ride and spent a lot of time above my LT. So there you go.

I feel very good on the bike - the position feels extremely natural, and everything just feels really good. My weight is holding steady around 147 lbs. If I wanted, I could probably stand to shed 2-3 more pounds, but where I am now is a happy medium, and I'm not racing too seriously at the moment. Energy is fairly high all day, so overall I'd say I feel really great.

Tomorrow is the Saturday Paceline ride. Hopefully it will be a little less sketchy (and faster) than last week.

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