Monday may 23, 2016 40K
17 degrees, sun/cloud with 30K NNE winds. I’m trying to gain a little speed along with endurance, so I joined a couple of buddies on a fairly flat route. The idea is to adapt to spinning fast without going anaerobic. It’ll be a few more weeks before there’s a noticeable benefit, but hopefully I’m on the right track.
Wednesday May 25, 2016 50K
22 degrees, sunny with 10-15K SSW winds. Another high cadence ride, only with a few hills thrown in for good measure. Going it alone, there was no way I could keep maximum intensity for 50K, so I did 20 minutes on, 5 minutes off, and full gas up hill. While average speed will suffer, breaking the workout into intervals allows for higher intensity and (in theory) better results.
Sunday May 29, 2016 65K
17 degrees, sunny with 10-15K NE winds. I’m ahead of my scheduled distance, but you never know when there will be other commitments or a streak of bad weather to keep me off the bike, so I consider it training in the bank. Today was all about hills. I am hoping to use gains in higher cadence to get me up hill faster. Not much evidence of that yet, but it usually takes 3-5 weeks for a training response, so I’ll keep up the hills and spin intervals.
17 degrees, sun/cloud with 30K NNE winds. I’m trying to gain a little speed along with endurance, so I joined a couple of buddies on a fairly flat route. The idea is to adapt to spinning fast without going anaerobic. It’ll be a few more weeks before there’s a noticeable benefit, but hopefully I’m on the right track.
Wednesday May 25, 2016 50K
22 degrees, sunny with 10-15K SSW winds. Another high cadence ride, only with a few hills thrown in for good measure. Going it alone, there was no way I could keep maximum intensity for 50K, so I did 20 minutes on, 5 minutes off, and full gas up hill. While average speed will suffer, breaking the workout into intervals allows for higher intensity and (in theory) better results.
Sunday May 29, 2016 65K
17 degrees, sunny with 10-15K NE winds. I’m ahead of my scheduled distance, but you never know when there will be other commitments or a streak of bad weather to keep me off the bike, so I consider it training in the bank. Today was all about hills. I am hoping to use gains in higher cadence to get me up hill faster. Not much evidence of that yet, but it usually takes 3-5 weeks for a training response, so I’ll keep up the hills and spin intervals.