Week Ending April 1st in Review

It was mostly a very solid Build #1A week, despite the ongoing ankle issue which resulted in a “no more running for a while” approach towards the end of the week.  In this, we scrapped the weekend long run for a second long bike ride.  Needless to say, we got a lot of volume in on the bike this week.  The quads have officially called time out on this one!  Good soreness coming from there and good effort, all in.

On Tuesday we amped up the FTP intervals to 3X8min.  I didn’t realize this would be as challenging as it was, but the last effort was pretty rough.  I tore through it and finished the sets, but the effort was up there.  Wednesday’s run tempo intervals decidedly took the ankle problem to a new level, thus reformatting the rest of the build week to even more bike focus, where it already was the focus to elevate up to the “varsity” level.  Thursday’s criss-cross (95%-105% FTP) was hard to sustain.  Seems I was very capable of keeping the 105% effort up, but when trying to lay off and hold up the 95%, that’s where the power decline was realized.  Like any of these efforts, I’m sure the next time will be easier, but this was a new workout for me.

Saturday’s long ride was changed up to be a long Z3 effort inside since rain / snow was in the forecast.  2 hours on the trainer at Z3 effort.  I most certainly need a new solution to keep the morale on the trainer.  I watched the entire feature of “Invincible” with Marky Mark (one of my favorite actors).  Great flick with an especially good quote, which I’m modifying to my own, “Hard work beats talent when talent doesn’t work as hard!”(More on this later) Even with this film and the IMFL course map next to me, it was hard to focus and seemed a struggle.  Going to try and pick up some new videos, playlists and pics for the walls that will continue to motivate me.  

Sunday’s ride was much more enjoyable.  2:30 hours, solo, out in the sun.  It was a chilly morning, so I was geared up, but my toes became numb, none the less.  Going to have to invest in shoe covers for the spring.  The rest of me was heavily armored in winter gear, including balaclava, gloves, tights, etc.  Everything else was warm.  Took a trip to Hull gut, then down through Cohasset back roads to Scituate light and then center.  Took a quick stop for a small coffee to warm up and after that, it was a battle.  Headed back down 123 and then home on 53 – lots of traffic.  Those last 45 minutes were a struggle.  Very uncomfortable in the saddle and no power left, so average power declined about 10 Watts.  The good news is, my sustainable wattage outside is much better than inside, for a given heart rate.  I maintained an average Z3 wattage of 210W, where HR was actually in Z1, approximately 137 bpm.  This never seems to be the case on the trainer.  Every Watt seems much harder to achieve.  Started out a bit hot in the 220 range and settled into that for the first 1:45.  After the stop, power declined to a 210 average.  I was SO hungry coming off the bike.  As soon as I got home I devoured everything I could find.  My hunger never diminished throughout the day. 

I think the bike work was really good this week.  Not without it’s challenges, the 2 tempo+ efforts, coupled with the long back-to-back weekend rides were a good boost to the cycle training which we’ll realize in due time.  This build 1A, although the run work was limited, the swim was maintained and the cycling was the true focus.