Had one more trainer session today and drew a little inspiration from Pro– Jamie Paolinetti’s documentary on the 2004 USPRO road championship – which I slid into the DVD player. I was still a little sore from skiing on Tuesday, and my heart rate was a little high for the effort I was putting out (doubtless related to the scratchy throat I’m carrying), but overall I felt pretty good. Of course, I’ve been off the bike for a week so I’m about as well-rested as I get.
Workout:
0:00 – 12:00 Spinup 60 – 120 RPM in 39×19
12:01 – 15:00 Recovery 60 RPM 39×19
15:00 – 19:00 Left ILT 55-60 RPM 53×19
19:01 – 20:00 Recovery
20:01 – 24:00 Right ILT 55-60 RPM 53×19
24:01 – 25:00 Recovery
25:01 – 28:00 Left ILT 50-55 RPM 53×17
28:00 – 29:00 Recovery
29:01 – 33:00 Right ILT 50-55 RPM 53×17
33:01 – 37:00 80-85 RPM 53×19
37:01 – 38:00 Recovery
38:01 – 42:00 80-85 RPM 53×19
42:01 – 44:00 Recovery
44:23 – 45:44 80-85 RPM 53×19 – didn’t have the gas to do another 4min TT
45:44 – 52:59 85-90 RPM 39×17
53:00 – 60:00 cooldown
I started the 4min TTs at ~150 BPM (approx 75% of max) and ended above 180 bpm (90% max) so I was working pretty hard.
Equipment: bottom bracket is still clicking so that’s probably headed for replacement soon.