Chad's spot for various thoughts, musings, poetry, ideas and whatnot

Monday, April 14, 2008

With the weather forecast calling for wind and rain today, I'm forced inside onto the training for the first hard ride of the new training block.

My goals are threefold for the next two three week blocks in preparation for the Union City, LAgrage and Rome Georgia Cup weekends. First, I want to develop more climbing power. Second, I want to increasing my TTing ability so that I don't lose power as the ride progresses. Finally, I want to develop an ability to jump out of the group and build a gap over a field in the first 3-5 minutes, i.e.-create or get into a break and then make it stick.

Today, I'll work on the first of the three goals with some hill intervals/hill repeats. The goals will be do do a set of 5-6 hill repeats that build in effort. The first part of each repeat will be done at a somewhat lower sustainable power for between 3 and 7 minutes and then the last minute will be a hard effort at my one minute max power. So here's the workout:

20 minute standard warm up
10 minute tempo exercise at 250 watts
4 minute hill interval @ 325/400 watts
6 minute recovery at 225-250 watts
5 minute hill interval @ 325/400 watts
6 minute recovery at 225-250 watts
6 minute hill interval @ 325/400 watts
6 minute recovery at 225-250 watts
7 minute hill interval @ 310/385 watts
6 minute recovery at 225-250 watts
8 minute hill interval @ 310/385 watts
if able to complete last interval then I'll add:
6 minute recovery @ 225-250 watts
8 minute hill interval @ 310/385 watts
6 minutes of recovery at 225-250 watts
5 sets of "jumps" 20 seconds all out, 40 tempo at 225-25- watts
5 minute recovery @ 200-225 watts
5 sets of "jumps"
5 minutes of recovery at 200-225 watts
5 sets of "jumps"
10 minutes of cool down at 175-200 watts

I have to say that it's a whole lot easier to plan training sessions inside on the trainer but boy will it be boring. Tomorrow's supposed to be cold and windy so my morning ride will likely be inside as well. I'll probably to TT intervals at around 300 watts for 15 minutes followed by a recovery time of about 5 minutes at a power of 200 watts. Add the typical warm-up and cool down and that should be about 2 hours there as well.

I'll let you know how the workouts go but it's back into the fire. There was a Nike ad during the Sweet Sixteen/Elite Eight weekend. It said that there are no Cinderellas. I like that idea. No Cinderellas, just those who work hard and put in the training time and sweat and suffer and all the rest. I won't just win in May and June because I want to.

No Cinderellas.

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