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Wednesday, December 22, 2010

Short Term Goals.

Today I cracked 190km on the trainer for the month of December. This is the most distance I've done since September. It feels pretty good.

I did some base line testing a couple weeks ago to establish my training zones for the next month or so. I was quite disappointed at the numbers.

I was able to hold around 290 watts for 20 minutes during my peak in the summer (@ 148lbs) However, my latest benchmark put me at 230 watts (@ 160lbs)...oh god.

So I established my zones and started my loosely regimented training plan... In my first few workouts, I witnessed something that I havent witnessed in a couple years, at least in any significant form. Cardiac drift.

In workouts over an hour, my power output decreased while my HR steadily increased. Very noticeably.

Looks like some aerobic base work will be needed.

On the flip side, Ive noticed that it is much easier to sustain higher wattages at lower efforts than when I did my baseline testing. I can likely attest this to muscle memory quickly recouping itself. Five years of training doesnt just vanquish over a couple months.

In my base line test, I doubt I could have maintained 240 watts for 10 minutes, while yesterday, humming along at 240 watts seemed much easier. On both days I was completely rested.

So loose training plan...

Next 4 weeks:

Re-establish aerobic base.
- 3 x 2.5hr Aerobic/Tempo rides per week. (Time for my annual LOTR/ Star Wars viewing sesh) This is the only way I will ever be able to sit on the trainer for longer than an hour and a half.

Operation 6 pack abs.
- Seriously... ive always wanted one. 3x Ab, lower back, stretching exercises per week.
- Drop 10lbs... (Very doable. my weight fluctuates like the tides)

2 hour Cardiac Drift Test at the end of January.

Then we'll kick it up a notch.

I've got some work to do.

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