Two training files to take care of here. First up, Wednesday’s 4×15 minute tempo session. I was feeling pretty good about my 4×15s, then I just saw my teammate Andy Baker’s 90 minute straight tempo effort (350!), which pounded all of the following efforts. I guess it just puts things in the right perspective – there’s always going to be someone stronger, always, always, always. In this case, I’m happy about it. I hope Andy starts winning some big time bike races. I’m his #1 fan.
Anyhow, for Wednesday’s workout, Kenny Bellau joined me, and I was glad to have him along…as always. We headed over to the levee and got down to business. I didn’t do any Andy numbers, but I was still pretty happy with the improvement over the past two weeks of 4×15s.
SRM #1:
Duration: 15:01
Work: 300 kJ
TSS: 25.6 (intensity factor 1.011)
Norm Power: 334
VI: 1
Distance: 10.473 km
Min Max Avg
Power: 249 534 334 watts
Cadence: 74 112 91 rpm
Speed: 31.2 50.8 41.8 kph
SRM #2:
Duration: 15:02
Work: 304 kJ
TSS: 26.2 (intensity factor 1.022)
Norm Power: 337
VI: 1
Distance: 9.585 km
Min Max Avg
Power: 282 408 337 watts
Cadence: 68 101 89 rpm
Speed: 30.2 45.4 38.3 kph
SRM #3:
Duration: 15:03
Work: 312 kJ
TSS: 27.6 (intensity factor 1.049)
Norm Power: 346
VI: 1
Distance: 9.718 km
Min Max Avg
Power: 0 456 345 watts
Cadence: 66 94 87 rpm
Speed: 31.6 45.6 38.7 kph
SRM #4:
Duration: 15:02
Work: 321 kJ
TSS: 29.3 (intensity factor 1.082)
Norm Power: 357
VI: 1
Distance: 9.326 km
Min Max Avg
Power: 261 463 355 watts
Cadence: 73 97 88 rpm
Speed: 30.4 49.4 37.2 kph
To compare…
Week 1: 320-325
Week 2: 319-342
Week 3: 334-355
There’s no arguing with that. That’s just solid improvement. I love it.
Entire workout (233 watts):
Duration: 3:01:17 (3:15:15)
Work: 2535 kJ
TSS: 208.8 (intensity factor 0.831)
Norm Power: 274
VI: 1.18
Distance: 95.329 km
Min Max Avg
Power: 0 1118 233 watts
Cadence: 29 250 83 rpm
Speed: 0 50.8 31.6 kph
Today, I was down for a more steady, just get out on my bike and ride type effort. I got all of my work done early and went out for a good, long day. I started wicked early with Ashley at about 7am. We rode down to the levee to meet Vivian. We rode together for a solid 90 minutes and finished up down in the French Quarter where we met up with Kenny. As Kenny and I hopped on the ferry to head over to the West Bank, Ashley turned toward home and school. I had a great time riding with her. I can’t wait to do that a lot more!
Kenny and I had an awesome ride. We took four ferries, rode some awesome new roads, and very nearly found Nowhere. There are some pretty lonely roads not too far out of New Orleans. We’ll be back out there for some more exploring in the coming weeks. I’m excited.
Entire workout (189 watts):
Duration: 5:12:25 (6:31:40)
Work: 3538 kJ
TSS: 248.4 (intensity factor 0.691)
Norm Power: 228
VI: 1.21
Distance: 150.101 km
Min Max Avg
Power: 0 1150 189 watts
Heart Rate: 0 45 0 bpm
Cadence: 29 226 76 rpm
Speed: 0 56 28.8 kph
Temperature: 18 33 23.5 Celsius
This was a pretty atypical ride for me. Normally, I start hard, ride hard all the time, then crack somewhere around 4 hours in. This time, I started off easy with Ashley, rode a bunch of Zone 2/3 with Kenny, then finished strong on the way home. I felt great. I’m looking forward to getting in a lot more rides like this in the coming weeks. I need to spend some more time on my bike. I want to be able to stick those long breaks if the opportunity arises again in the future. Haha.
Friday, I’m taking it easy, then it’s the Giro on Saturday, followed by the long drive to Athens, and then the Mountain Khakis team ride on Sunday. I’m looking forward to it. I’d say things are looking up.