Week in Review (Build 1, Phase 1, Week 3)

Admittedly, this was kind of a crappy training week for me. There certainly were some positive moments, but I did not get nearly as much training in as I would like to have due to school and a minor illness. You will notice that this weeks pie charts looks quite a bit different than last weeks. Unfortunately, my mileage dropped considerably. Last week I biked 257 minutes, whereas this week I biked only 177 minutes. Therefore, I saw a 31% drop in time on the bike. But, I still managed to do two workouts. This is an issue I have had before in training; namely, that I manage to complete all of the workouts, but I neglect the EASY stuff. This is not something I want to get in the habit of doing, as the EASY mileage is extremely important. A great deal of being able to time-trial at a high wattage for an extended period of time rests on having a broad aerobic base. If you neglect the EASY miles your aerobic base most certainly will be lacking. So, from here on out I am committed to ensuring this doesn’t happen again.

Here is what the week of October 29th-November 4th ended up looking like for me:

  • Tuesday October 29th: OFF
  • Wednesday October 30th: 1 minute @480w with 1 minute recovery to 2 minutes @420w with 2 minutes recovery to 1 minute @490w with 1 minute recovery to 2 minutes @430w with 2 minutes recovery to 1 minute @500w with 1 minute recovery to 2 minutes @440w with 2 minutes recovery to 1 minute @510w with 1 minute recovery to 2 minutes @450w with 2 minutes recovery. (53 minutes total)
  • Thursday October 31st: 40 minute bike @ EASY
  • Friday November 1st: OFF
  • Saturday November 2nd: OFF
  • Sunday November 3rd: 1 minute @490w with 1 minute recovery to 2 minutes @430w with 2 minutes recovery to 1 minute @500w with 1 minute recovery to 2 minutes @440w with 2 minutes recovery to 1 minute @510w with 1 minute recovery to 2 minutes @450w with 2 minutes recovery to 1 minute @520w with 1 minute recovery to 2 minutes @460w with 2 minutes recovery. (54 minutes total)
  • Monday November 4th: 30 minute bike @ EASY

As mentioned above, the total time spent on the bike was 177 minutes. My intention was to spend 70 minutes on the bike at EASY pace, 16 minutes at VO2MAX, 8 minutes at ANAEROBIC CAPACITY and the rest of the time at ACTIVE RECOVERY, which is 83 minutes. Here is a pie chart of the ideal followed by the actual time spent in the seven zones:

Ideal Pie Chart

Actual Pie Chart

As you can see, the two graphs look pretty similar. In order to get closer to the ideal I have been setting the CompuTrainer to hold wattages that are well inside the intended zone, so that I don’t spend much time flipping back and forth between the intended zone and the zone below. In fact, in the workout on Sunday November 3rd, I actually spent 4 minutes and 2 seconds in ANAEROBIC CAPACITY (I intended on spending 4 minutes), presumably because my fourth 2 minute interval was @460w. The beginning of ANAEROBIC CAPACITY for me is 465w, so it is quite likely that in that particular interval I spent a bit of time in the ANAEROBIC CAPACITY zone, though the intention was to spend 2 minutes at the high end of VO2MAX. This is a scenario that I can live with. I certainly don’t want to get in the habit of doing this a lot because it is unnecessarily taxing on the body, but I would much rather this than spending time in the zone below.

My main goal for next week is to get back on track with my training plan, and log both the hard miles AND the easy miles!