Monday, December 22, 2003
Frank's Web page
Nicholas (he of the 800 watts) has decided to do the spinervals training to improve his LT, so he did the video after I did it on saturday. He only averaged 135 watts, which surprised me since I did 140 watts which included warmup and cooldown, so really, in his terms, more like 150 watts. He did acheive just under 600 watts on the sprint builds though, which I can only dream of. He puked at the end. HAHA.
Nicholas (he of the 800 watts) has decided to do the spinervals training to improve his LT, so he did the video after I did it on saturday. He only averaged 135 watts, which surprised me since I did 140 watts which included warmup and cooldown, so really, in his terms, more like 150 watts. He did acheive just under 600 watts on the sprint builds though, which I can only dream of. He puked at the end. HAHA.
Sunday, December 21, 2003
Frank's Web page
First Spinervals workout of the year Saturday. "Mental Toughness" Spinervals 5.0 1 1/2 hours. This was a very good workout. I managed to hit 85% for all of the "on" parts and was consistently running 190 watts. This is MUCH better than I did last year, where I was running more like 150 watts. I died in the last 15 seconds of the sprint builds at the end. I'll have to work on doing this better, especially since I only got up to 161 bpm and 377 watts. I think I should do 500 watts here. Maybe I'll stand next time. I'll do an easy spin today and think about going to the rec Monday for the spinning class.
First Spinervals workout of the year Saturday. "Mental Toughness" Spinervals 5.0 1 1/2 hours. This was a very good workout. I managed to hit 85% for all of the "on" parts and was consistently running 190 watts. This is MUCH better than I did last year, where I was running more like 150 watts. I died in the last 15 seconds of the sprint builds at the end. I'll have to work on doing this better, especially since I only got up to 161 bpm and 377 watts. I think I should do 500 watts here. Maybe I'll stand next time. I'll do an easy spin today and think about going to the rec Monday for the spinning class.
Thursday, December 18, 2003
Frank's Web page
I went to the Vandalia Rec Center last night for a spin class. It was a pretty decent workout. I found that a) I sweated a lot and b) my HR was higher than normal because of the lack of air( rising body heat). Still, it was good to get into the mid 160's a few times. I budgeted my effort for 60 minutes, so when the workout ended after 50 minutes, I still had a lot left and should have gone harder earlier. I averaged over 140 bpm with a 163 max. If I do this again I should go a little higher, maybe try to get to 170.
I went to the Vandalia Rec Center last night for a spin class. It was a pretty decent workout. I found that a) I sweated a lot and b) my HR was higher than normal because of the lack of air( rising body heat). Still, it was good to get into the mid 160's a few times. I budgeted my effort for 60 minutes, so when the workout ended after 50 minutes, I still had a lot left and should have gone harder earlier. I averaged over 140 bpm with a 163 max. If I do this again I should go a little higher, maybe try to get to 170.
Tuesday, December 16, 2003
Frank's Web page
My son, Nick has been using the trainer and the wattage numbers that he leaves on the readout computer are a little intimidating(he doesn't warm up for one thing). So I rode particularly hard last night and reset after warmup so that I could beat his average watts. You would think that I had outgrown this. Anyway I did 40 minutes at 150+ watts, with 30 minutes at around 140bpm. A pretty good mid week workout.
My son, Nick has been using the trainer and the wattage numbers that he leaves on the readout computer are a little intimidating(he doesn't warm up for one thing). So I rode particularly hard last night and reset after warmup so that I could beat his average watts. You would think that I had outgrown this. Anyway I did 40 minutes at 150+ watts, with 30 minutes at around 140bpm. A pretty good mid week workout.
Monday, December 15, 2003
Frank's Web page
Good hard ride on Saturday, watching several BB games. I did 1 1/2 hours (24 miles) and averaged around 120 watts at 125bpm. This is pretty good for me. I did a lot of interval type riding at around 80% and tried to keep my cadence up, although I find that on the trainer I like a lower cadence and can generate more power consistently at around 75 rpm. I also got a short xc ski on Sunday morning. The conditions were poor, but it was fun.
Good hard ride on Saturday, watching several BB games. I did 1 1/2 hours (24 miles) and averaged around 120 watts at 125bpm. This is pretty good for me. I did a lot of interval type riding at around 80% and tried to keep my cadence up, although I find that on the trainer I like a lower cadence and can generate more power consistently at around 75 rpm. I also got a short xc ski on Sunday morning. The conditions were poor, but it was fun.
Wednesday, December 10, 2003
Frank's Web page
I'm starting to get a routine going on the trainer, although I haven't started the Spinervals videos yet (maybe around xmas). I seem to be a little fitter than last year as far as average watts and HR goes. I started 1 legged pedaling, only for 1 minute, and will build up to 5 + minutes (10 would be good). I need to use the trainer to work on my mental approach, as I feel this is what is hurting me the most. I will work on fighting through the desire to hold back. I need about 80 miles/week, which is 5 days of trainer riding per week, unless I can go for more than an hour. How about Saturday, Sunday, Tuesday, Wednesday, Thursday? That gives me Monday and Friday off. Gotta go.
I'm starting to get a routine going on the trainer, although I haven't started the Spinervals videos yet (maybe around xmas). I seem to be a little fitter than last year as far as average watts and HR goes. I started 1 legged pedaling, only for 1 minute, and will build up to 5 + minutes (10 would be good). I need to use the trainer to work on my mental approach, as I feel this is what is hurting me the most. I will work on fighting through the desire to hold back. I need about 80 miles/week, which is 5 days of trainer riding per week, unless I can go for more than an hour. How about Saturday, Sunday, Tuesday, Wednesday, Thursday? That gives me Monday and Friday off. Gotta go.
Thursday, December 04, 2003
Frank's Web page
I've been on the trainer 2 or 3 times since the last entry, which was a week ago. I did 1 good workout with a 2 mile TT at around 6 minutes. I would like to get that down to around 5:30 by February. My Hr vs watts is good, e.g. 130 watts@ 110bpm is typical, and I have been able to get my hr up over 160, which was very difficult last year. I need to work on 1 legged pedaling and intervals where my Hr goes higher(the spinervals will accomplish this). Later.
I've been on the trainer 2 or 3 times since the last entry, which was a week ago. I did 1 good workout with a 2 mile TT at around 6 minutes. I would like to get that down to around 5:30 by February. My Hr vs watts is good, e.g. 130 watts@ 110bpm is typical, and I have been able to get my hr up over 160, which was very difficult last year. I need to work on 1 legged pedaling and intervals where my Hr goes higher(the spinervals will accomplish this). Later.
