The above chart compares racing to off-season. I take this as good evidence that my off-bike training is helping my on bike wattage. I have been doing my gym routine during the off-season circled above.Here is what Joe Friel says about the BASE PERIOD.
So I took it easy last week. I hit Haines Point once, had to avoid getting caught up in the sprinting. Avoiding the intensity at HP was the hardest thing to do. I had to keep the intensity down though. After 4 solid weeks of "Base Building" I hit the wall.
Hitting the wall sucked big time. It felt like a little bit of burnout mixed with getting kicked in the nuts. It was a ride where I had little mojo. No "oomph" in my legs. Body felt tired. So I planned to relax for a week. I did relax on rides, kept heart rate low. Then the weather turned nasty.
I rode after the snow day with Robb. It never reached 40 degrees. It was a good 2 hours of ride time, but my toes and feet got numb. I need new booties.
So this week with cold rain has seen:
- Monday, no riding or training at all.
- Tuesday, modified gym routine; I increased my Rocky Balboa jump-rope routine to 4 minutes. Jumping rope is my new cross-training favorite.
- Wednesday, no time to ride in daylight. I finally got a fan for my indoor trainer sessions. I might have to try it out tonite.
- Thursday- I might try to get to HP, otherwise, back to the gym for the full 70 minute routine.
- Friday, 10k jog? 2 hour trainer session?
By the way, I am a fan of staying in 10k running shape throughout the year. A few triathlons should help that.
ReplyDeleteAt any point during your "Racing" period did you do any focused 5 minute work (5x6m intervals at V02 Max power) ?
ReplyDeleteDid you really take off from July until now?
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ReplyDeleteI did not completely take off. Total hours on a bike from July through and including September are 31 hours and 8 minutes (average HR was 134 bpm; that includes the triathlon TT where avg hr was 167). Just barely farting around on two wheels.
ReplyDeleteI can check my record, but I assume there were 5 min intervals. Top three 5 minute power was from a 1-2-3 race (Bunny Hop) and two fast Goon rides! I did do about 10 hours total of C&O Canal riding on a 29er.
I had a massive massive amount of grad school work to do. I gained a lot of fat.