March 26th 6:00am with Adam

Ride Notes from 6:00 am 3/26/20 - Spring Training Plan Ride

  • 15 minute warm-up with a gradual increase in % of FTP(Kept cadence nice and high)

  • Jump to 70% after our 10-minute warmup in order to increase the stress just a little bit.

  • 5 minutes of recovery-around 50% (nothing below 40% please)(Now is a good time to recalibrate if needed)

  • Then, focus- 3 20 minute intervals just below your sweet spot. Things to think about:

    • Start the first block at 90-95% Of FTP with a low cadence 65 RPM for a minute. Then we will ramp it up for each minute. Remember to use your gearing or gradient on your trainer.

      • Once we at 80RPM we will hold for two minutes (7-8 RPE)

      • 80 RPM 2-minute hold

      • 85 RPM 2-minute hold

      • 90 RPM 2-minute hold

      • 95 RPM 1-minute hold

      • 100 RPM 1-minute hold

      • 105 RPM 1-minute hold

      • 110 RPM 1-minute hold

    • 3 x 12-minute threshold

    • Guide your cadence down after your last block and recover. Make sure your heart rate is coming down. It shouldn’t be too high during the workout since it was a moderate workout.

  • Find your happy place during each block. My happy place is about 85 RPM

  • IF (Intensity Factor) - What does IF mean? IF is simply the ratio of the normalized power as described above to your threshold power.

  • If you were going all out for an hour that would be 100%. Mine for this work out is 82%. This is my IF for this workout. It says I have had a good, solid workout. Not too stressful at any given time.

  • TSS-My TSS was about 76 for this ride. If you are manually entering your TSS into Training Peaks you can put a score of about 70-80 for this workout.

  • Be mindful of a pedal stroke...keep it nice and even

  • Between each interval, give yourself a quick heart rate check during your recovery. Make sure it is coming down appropriately.

  • Remember to hydrate throughout the workout

  • This work out ties into the VQ training plan. We are all in different places within our training plans so this type of workout works for everyone. It meets the needs of those building and those peaking. It won’t undo any training or overdo if you're not ready.

  • The value of knowing heart rate- helps inform you as to what is happening within your body. If it is higher than normal take a quick inventory to see:

    • Could you be coming down with something?

    • Do you need more sleep?

    • Is there something out of the ordinary going on with you?