I'm back, baby!
Ok, after settling into new role at work, shuffling round some life priorities and hardening the f*** up I have gotten this cycling thing back on track. Still have to retain the lifting, and I'll still do the BJJ, but both are tuned down a bit until after Nationals at the very least. The other thing to have changed is the simple realisation that I will not be able to have power for all the sessions and that many sessions, because of travel etc, will not be "quantified" in any real way, hard for a power junkie to get their head around!
What sparked this was that there was a club TT last weekend that came up at short notice and I thought, "no bike training for several months, haven't done a proper TT in years, why not?" It would be a a chance to try out the "new" P3 which still hadn't been raced.
It was a horrible TT, cold, over 500m of climbing total and longer than I really wanted at 45km. Paced poorly, mainly because I had no idea what power should have been. Held 258 for the first 20mins or so but then faded rapidly, the two ~150 meter climbs killed me. Ended up with 209 watts avg and still cracked the top 10. I'll take that. I can only assume that I am aero as and was up agains a weak field. Oh, and there may have only been 14 people there. Regardless, it was a good hit out, all the reasons why I like TTs came flooding back.
For training most session are either going to be brutally hard or just long and easy and will flux heaps as that life shit gets in the way
But every day I will do something bike related, except for rest days of course. I am buoyed by the fact that 1) power hasn't dropped off too much, 2) thanks to some hard S&C work and vicious man-flu I am about 79kgs ATM, 3) have some better winter woolies to deal with the sub zero temps in the morning and 4) in a better mental headspace just to compete and not focus on the result... at this stage
Next club TT is in late Aug, masters State Champs in late Sept, and then Masters Games in early Oct and then Nationals Masters TT in mid Oct.
Will need some more kit though, disc and a deep front beckon.
So, here are the sessions for this week (although not noted all training includes a 5mins warm up and a 5min cool down minimum):-
Mon: Weights session. Tabata style efforts [20sec effort/10 sec rest x 8], 4 mins rest, repeat.
Tues: 3 x 3mins effort/3mins recovery.
Wed: 1.2hrs easy spin.
Fri: O-lifting and Tabata style efforts [20sec effort/10 sec rest x 8], 4 mins rest, repeat. Then 1.2hrs easy spin.
Sat: 2 x 5mins effort with 1 min recovery in between, under/over style. 249, 257 watts.