It's much easier for me to pace the interval on the trainer than outside but there are a few differences.
Since it was raining I decided to ride Zwift instead of outside (good choice) even though it was warm in my bike room. I warmed up like usual for 1 lap of Richmond (~30 min) then went straight into the 2X20(4) on the flat section. Using the flat section, it's easier to hold a steady power cuz I don't have to ride downhill.
It was difficult at first and I was trying to hold my cadence above 77 (just something personal I'm trying) then after 10 minutes, I was able to bring my HR up a little more. During the last 10 min I was holding back a little cuz I knew I had another interval.
The second one felt much more comfortable right from the start and I just built on it a bit. Just before the second one I re-zeroed my PM just to be sure it was right. (-653, -655) As the interval went on I felt better and better so I went with it.
Here's my rambling...
The power for each interval was 213 and 224. A little lower on the first one than I expected but within the acceptable range. I'm a little lower this year on FTP and I don't know if it's the PM, training, freshness, a combination of all or something else.
The HR for each interval was 139, 139. I feel it should have been higher on the second one but maybe the PM was low on the first interval or high on the second interval. Compared to the one I did outside last week on my tri bike, the power was 217, 207 the HR was 148, 152 there is a definite difference between riding on the trainer and outside.
I'm going to put more emphasis on the 2X20 this year rather than the 8X5. When I do the 8X5 I'm going to keep more effort on the rest interval as well and see what that does.
In addition to the 2X20 I'm going to add it some VO2max efforts for 6 weeks after Triple T to raise my FTP and sprint effort power. Probably start with the 5X3'(5) and progress to 5X5'(5)
Since it was raining I decided to ride Zwift instead of outside (good choice) even though it was warm in my bike room. I warmed up like usual for 1 lap of Richmond (~30 min) then went straight into the 2X20(4) on the flat section. Using the flat section, it's easier to hold a steady power cuz I don't have to ride downhill.
It was difficult at first and I was trying to hold my cadence above 77 (just something personal I'm trying) then after 10 minutes, I was able to bring my HR up a little more. During the last 10 min I was holding back a little cuz I knew I had another interval.
The second one felt much more comfortable right from the start and I just built on it a bit. Just before the second one I re-zeroed my PM just to be sure it was right. (-653, -655) As the interval went on I felt better and better so I went with it.
Here's my rambling...
The power for each interval was 213 and 224. A little lower on the first one than I expected but within the acceptable range. I'm a little lower this year on FTP and I don't know if it's the PM, training, freshness, a combination of all or something else.
The HR for each interval was 139, 139. I feel it should have been higher on the second one but maybe the PM was low on the first interval or high on the second interval. Compared to the one I did outside last week on my tri bike, the power was 217, 207 the HR was 148, 152 there is a definite difference between riding on the trainer and outside.
I'm going to put more emphasis on the 2X20 this year rather than the 8X5. When I do the 8X5 I'm going to keep more effort on the rest interval as well and see what that does.
In addition to the 2X20 I'm going to add it some VO2max efforts for 6 weeks after Triple T to raise my FTP and sprint effort power. Probably start with the 5X3'(5) and progress to 5X5'(5)
No comments:
Post a Comment