I haven't been out to many rides lately, as I’ve been home with the new baby, but with the spin bike in our living room, it’s actually not going too bad. I’m into my 4th week now of 60-90 minute daily spins. I’ve been going 6 days a week trying to build a decent winter base, trying to keep the focus on quality over quantity, as new babies don’t leave time to spend lots of hours out on the bike.
Typically, the first two days of the week are 60 minutes long with 6 x 10 minute intervals. 5 minutes fairly easy…135 or so heart rate, 5 minutes of 1 minute ramp ups in effort, 60% 70% 80% 90% 100%. The second three days are flat out steady state effort 150-165HR for 90 minutes, like a long time trial. I’ve been managing to get out on the road one day a week on the weekend, usually for a full out effort lap of the waterfront, ending in two times up Mt Doug. I figure it’s the equivalent of about 270km a week, all at pretty high effort. I’m definitely feeling quite fried by my rest day each week.
Right now, I’m planning to do another full 4 week cycle of this through to Feb 22, then one full week rest, then hopefully I’ll be out on at least one of the tripleshot morning rides each week for some speed work and one long ride on the weekend.
Anybody up for some weekend tripleshot training rides in the next few weeks?……like a full out 90K waterfront/lands end puke in your mouth paceline type ride?
Josh
