29 August 2010

29 AUG 2010 workout

Less a workout and more a test. Specifically, the Carmichael Training Systems (CTS) Field Test.
Estimated Total Calories: 1150
Today, I wanted to get a good sense for my current level of fitness and where I was in terms of my Lactate Threshold, as well as get a good baseline for directing further training. The short version of the CTS field test is this:
10' warmup, very light spinning
1' FastPedal (FP) (pedal in small gears as fast as possible without bouncing in the saddle)
1' recovery (easy spin)
2' FP
1' easy recovery
1' PowerInterval (PI) (Max intensity at 90-95 cadence)
2' easy recovery
1' PI
4' recovery
8': Slow to almost stopped, with dominant-side crank at the 2 o'clock position, in a smallish gear (but not too small). Crank up to 90-100 cadence, switching up gears over the next 45 seconds or so until putting out an effort that will be basically exhausting at the end of 8 minutes while continuing @ 90-100 cadence. Go until 1 minute left on the 8 minute clock; at 1 minute left, crank at absolutely full power and do not give up or slow down until the end of the minute. This is Round 1.
10' easy recovery
8': Round 2, exactly like round 1.
15' easy cooldown.
In each round, use HR monitor (and power monitor, if you have one) to record average and maximal HR for the round as well as average power. Also, record average cadence, RPE, and weather/course conditions. Use the highest average HR (and the highest average power, even if they are from different rounds) to determine the training ranges for the Time-Crunched Training System (TCTS).
My results: Indoor trainer, temp 80° F, RH 44%. Round 1: Max HR 177, AVG HR 161. Round 2: Max HR 179, AVG HR 163

Tomorrow: rest day. Starting week 1 of the TCTS Tuesday.
Today's weigh-in and measurements: Weight 232.5 pounds (BMI 36.36), waist 49", neck 19".
Sleep: 8/10 (Somewhat fitful, woke up a couple of times during the night)
Fatigue: 0/10 (no fatigue to speak of)
Stress: 0/10 (no stress)
Soreness: 0/10 (not sore)

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