a.m. 3 hour bike. 136bpm. 85+ rpm.
p.m. 2 hour ride outside on the tt bike. 90-100rpm. Easy, but heart rate high. I find that if I ride two times in one day, my heart rate is generally much higher on the second ride for any given power output. 100 miles for the day.
30 min run. Easy.
4 comments:
What kind of watts you putting out on those 2 rides?
The first ride was about 220w. The second ride was about 180w.
How do you choose what kind of watts you are going to ride. Seems like based on your IM rides you should be riding closer to 235 for your routine rides. From what I read IM pace should be Zone 2. So it seems that you are riding considerably lower than Z2 for your training rides. I thought that the bulk of one's mile should be at Z2.
Right now, I'm riding about 200-220w for the bulk of my rides, i.e., my endurance rides. The main focus of this period is to develop strength and power at my upper aerobic zone. To do this, I am inserting up to 150min at 240-280w, 65-75 rpm, though it will take a couple of months to ride comfortably at that effort. I am not worried so much about riding hard at this point in my training as I am about developing a base, strength, endurance, and muscularskeleton system. My week usually includes 3 rides of endurance/upper aerobic work, and then 4 recovery rides. As for recovery rides, they tend to fall around 180w, but I don't hesitate to go slower. I keep my heart rate around 115-125 for recovery.
In about another 4-6 weeks, I'll start adding in intervals (e.g. 2x10min; 2x20 min) where I will be riding just below my lactate threshold to develop power at that effort.
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