To get started I headed to Coach Draper’s 7am Saturday CompuTrainer class with my trusted old BMC Timemachine for a threshold test. I hadn’t really been on a bike since October, so I was pretty interested in seeing where I was from a fitness perspective.
The test was simple:
- 30 min warm up building power so I would end up close to threshold effort
- 40 min functional threshold test as 4×10 min (8 min full power with 2 min easy)
Sometimes you don’t need analyze cadence, watts, heart-rate etc in order to see if your ride has been a success…
Sometimes all you need is this:
Got this one from Facebook. don’t know the original creator behind the artwork. Does anyone has that info?
Nice quote, but also very nice visual work….
After more than 3 weeks off the bike, out of the pool and only running to catch my kids it was time to start my training regime again.
The original 2012 plan was stop competing after last month’s A-race but I didn’t really feel like I was ready to call it quits just yet. So I found a local sprint Tri in the beginning of October that I signed up for.
I was really looking forward to start training again. I even shaved my legs after going all European for the last 3 weeks. Unfortunately there was a small issue that I dreaded a bit: For the last month or so I have been coughing quite a bit and on Friday I actually fractured a rib during a nasty cough attack!!!
I went to my doctor who prescribed 4! different prescription drugs: Antibiotics, codein based cough repressents and nasal spray… So it wasn’ the best of build ups. The drugs have taken care of my cough but my ribs still hurt quite a bit when I breathe heavily – not the best thing when you have a brick workout with 75 min on the TT bike and a 30 min run.
The bike started out well. It was my first bike ride with my new Powertab hub so I was pretty interested in seeing what kinds of wattage would I would produce during a ride like this. I wanted to keep around a 140 hearrate – just to take it easy and see how my body and ribs would take the ride.
The ride went pretty well. I felt ok even though I was a bit tired the last 20 min of what actually became a 90 min ride. Afterwards my numbers looked like this:
Avg Power: 177 Watt
Max Power: 647 Watt
Normalized Power (NP): 196 Watt
Distance: 48,87 km
Avg Speed: 31,4 km/h
But the training day wasn’t over yet as I still had a 30 min run to complete. I immediately felt my ribs on the run and even though my legs and the rest of my body was feeling ok I had to stop after the first 15 min since my breathing was restricted due to pain. Still – it was actually better than I had anticipated so all in all an sorta ok first day back, but I am not looking forward to the tomorrow’s swim/run combo…
15 min getting into my cycling clothes
29 sec riding on the bike
2 min wondering why I got a flat!
3 min walking back to my house…
5 min buying new inner tubes online
Total: 25 min and 29 secs.
Just a quick update from my side: After my last race I haven’t really trained, at all…
A few well considered reasons for this are:
1: I sprained my ankle a bit on my first post-race run…
2: I have been ona very nice 10-day vacation to California
3: I was actually a bit tired, mentally after 8 months of hard training
The good thing is that I will start training and thus updating my website again tomorrow, because:
1: My sprined ankle is ok
2: I am back from a nice vacation in California
3: My mind and body craves training
So stay tuned!