Wednesday, October 19, 2011

Ironman Training Days 17-19: Stick a fork in me

Monday, Day 17

After Sunday's long run, and only 5 hours sleep, I wasn't expecting to have a great cycling class on Monday morning. Despite my low expectations, however, I had an *amazing* class and hit all the target numbers. Who woulda thunk.

This workout was all about building power in Zone 4 (105-120% of Threshold Power). We did low cadence (60-70rpm) climbing intervals, spending ~30 minutes of the hourlong workout in zone 4. We finished the class with 4 shorter (30-60 second) intervals at Zone 5 or higher efforts. Our final effort was an all-out 30 seconds. I averaged 381 watts for that last one with a max of 462 watts. Whew. Stick a fork in me, cuz I'm done.

Tuesday, Day 18

Jeff & I stayed up late on Monday night making HOMEMADE Pumpkin-Sage Ravioli. The results were fantastic. But another late night, after more than a week without a rest day, meant that I made the decision to blow off the morning's swim and take a rest day instead. Good call.

Wednesday Day 19

I got nearly NINE hours sleep last night. Pure HEAVEN. Of course, that meant I was sound asleep by 8:30pm. Late night party animal I ain't.

Had another great class at C-Velo this morning. We rode with Robbie Ventura again, which is always fun (I could look at that man's legs all day). We spent the class working mostly in zones 3 and 4, following along as Robbie pacelined with his team (low zone 3 in the draft, high zone 3/low zone 4 when pulling), simulated bridging gaps to chase down race leaders, etc. It was a fast paced, constantly changing class that kept us on our toes.

I'm getting to know some of the folks in class a bit (it's always the same crew). One of the other gals is in her 60s. She's very inspirational: runner, triathlete, and in the kind of shape I'd like to be in "when I grow up." We're both signed up for the Pacific Crest Half Ironman in June, so it will be fun to compare training notes with her as the season progresses!

No comments:

Post a Comment