Feb. 9, CTS Climbing tape, Power profile, wheel elevated.

So today was day 3 in a row of Carmichael Training Systems Indoor Training Tapes.
I put my front wheel about 4 inches up beyond where the bike sits level.
This tape starts with a a pair of 30 seconds warm-up reps.
(click on image for a blow-up)
RED LINE HEART RATE, line at 174 BPM
GREEN LINE CADENCE, line at 90 RPM
YELLOW LINE POWER, line at 300Watts.
First "MUSCLE TENSION" intervals were two at 5 minutes each, with 5 minutes rest.
They are called MUSCLE TENSION because of the super-low cadence. I was in my 53x11, thats just how my leaky oil Cyclops wind trainer is.
1- 5 min, 332 NP, avg cadence 65 rpm.
5 RBI
2- 5 min, 331 NP, avg cadence 65 rpm.
5 RBI
3-10 min, 306 NP (304W avg), avg cadence 81 rpm.
5 RBI
4-9 min (he says its 10 min but it is only 9 min) hi-lo cadence change each minute
305W NP, (297W avg), cadences were 92-ish or 63-ish. See chart.


Last three workouts were Crit tape, TT tape, and Climbing tape, TSS scores were 108.8, 76.8, and 97.8.
IF scores were .846, .742, and .835.

I will try and do the Sprinting tape tomorrow.