Week In Review
Here is the week in review for the week ending December 14th, 2008
- Time Spent Training- 6:07
- Time In Sweet Spot- 108 minutes (155 total at Tempo or Threshhold)
- Miles Ridden- 110
- TSS (training stress score)- 491
- Weight- 166
- TSS YTD- 20221
- Total Miles YTD- 4876
- Total Hours YTD- 281:05
This was my best week in a couple of months, both in terms of time and effort. I was able to get three good indoor rides in plus two outdoor rides on the weekend. Here’s what I did.
- Tuesday- 2×20 at 95% FTP
- Wednesday- I pulled out my Spinervals 2.0 Time Trial Special
which was a great workout that kicked my butt a little.
- Thursday- 1×30 at 85% FTP and 1×20 at 80% FTP
- Saturday- 1 hour moderate ride outside.
- Sunday- 40 WINDY miles at moderate pace. The wind made for a tough ride.
My TSS for the week was close to 500 which was just what I needed to help me break out of a few weeks in the high 300′s. My legs were a little tired after Wednesday’s and Sunday’s workouts which was a good thing. Now I just need to continue plugging along and I should be in good shape come Spring.
The Week Ahead
With Christmas this week I will probably cut back a little on the intensity of the rides. I plan on doing a trainer ride tonight (Tuesday) then maybe ride outside on Wednesday and Thursday in addition to Saturday and Sunday with some of my riding buddies if the weather cooperates. That will mean that I’ll get less time in the sweet spot but should still get some good work in. It will be a good break from the last three weeks of trainer-focused rides.
Looking Into 2009
Last week I signed up for my 1st time trial in a couple of years, the Tundra Time Trial on February 14th. It is a 10 mile route along the Silver Comet bike trail West of Atlanta. The weather could be an issue, anywhere from 20 to 70 degrees has occurred in the past. I will “trick out” my Specialized Allez (the current trainer bike) with some clip on aero-bars and time-trial seat post in the next week or so and get used to the position so I can be as comfortable as possible on it. I hope to do a number of time trials in 2009 so this should be a good start.
Everyone have a great holiday, ride lots, and enjoy!
