Ramping it Up

Training has ramped up a level now. I have started to try and build some power on the bike. After 3 months of aerobic cycling, and a period of strength work, I decided I needed to shock the body a bit. The turbo session below did just that. I worked on speed, rather than power, as I know that aerobically, I am around 21.5mph. A good session and my legs knew they had been worked. The shorter intervals should get me to feel how that speed feels like again. In the coming months, as I complete longer intervals at this speed/effort, the real pain-fest will commence!

20 Min progressive warm up
5 min as 30 sec work to 27mph, 30 sec spin.
5 min RI at 18mph
5 min as 15 sec to 27mph, 15 sec spin.
5 min RI at 18mph
5 min as 1 min to 27mph, 30 sec spin.
Straight into 7:30 4% hill simulation out of saddle.
Cool down
1 hour 5 mins

The weather has prevented any road riding; hence I have still not completed any long rides. Some reverse periodisation should sort that! Here is a pic to remind us that the sun does shine in the UK and there may yet be a time when we can ride our bikes outside - with shorts on too!!

I still have some niggles but I am now building my running up with some slow and steady running. OK, every now and then I get carried away and stick in a faster run, but the long term aim is to build some run miles.

Swimming is going well (for me) and I have some fresh focuses to work on, thanks to some very good advice from an extremely knowledgeable helper – maybe more on that later!