WEDNESDAY RIDE- ENDURANCE
On this week’s Wednesday ride I sat out front for one hour instead of hiding in the peloton. My Normalized Power was 235 watts or 3.45 w/kg
THURSDAY RIDE- HILL WORK
On Thursday I began my first of many hill repeat workouts of the 2011 season preparation. The local hill is Newport Coast Drive. It is 1.5 miles with an average grade of 6% and gains about 460 feet. Because of the enormous amount of mental focus required for hill repeats, I planned for a short workout. This Thursday I only did four repeats. I will slowly increase the duration and intensity of my hill workouts. The gearing choices were 39 x 28, 39 x 25, 53 x 11 and finally a “free ride”. The 53 x 11 climb was for strength training on the bike. Below are the graphs and data for the 39 x 28 and 53 x 11 repeats. You will notice a huge difference in wattage and torque.
My legs were a little stiff from the hill repeat workout on Thursday. I felt good through the hills on Tesla and stayed with the front group. Even when a gap opened up I closed the gap. The power chart below is the final 5 miles just before the sprint. There are a couple of rollers and lots of changes in pace. Unfortunately, we got caught at the light at the bottom of Newport Coast Drive. I was in a trackstand when the light turned green and was able to be one of three riders ahead of the pack. I didn’t have anything left to sprint though.
My Normalized Power for the last 13 minutes of the ride was 282 watts or 4.14 w/kg