Week In Review
- Time Spent Training- 5:33
- Time In Sweet Spot- 118 minutes
- Miles Ridden- 99.5
- TSS (training stress score)- 417
- Weight- 165
- TSS YTD- 711
- Total Miles YTD- 170.7
- Total Hours YTD- 9:39
The first full week in 2009 was fairly average. I got in enough training time and was able to ride outside a bit. I did have a good indoor ride on Sunday evening that confirmed that I am in decent shape. Here’s what I did:
- Tuesday- I put Spinervals 7.0 DVD Uphill Grind
in the DVD and did some strength work simulating hills. A good workout.
- Wednesday- I didn’t have enough suffering on Tuesday so I decided to do Spinervals Competition Series 5.0: Mental Toughness
. This is a ninety minute workout with some isometric squats thrown in 1/2 way through just for fun
My legs were shaking a bit after this one. - Thursday- I was a little run down and did an easy 35 minutes on the trainer.
- Saturday- I got 30 minutes or so outside at a moderate pace.
- Sunday- I did the morning ride, which was almost 30 miles, at a moderate pace and then I did an evening trainer workout to try to dial in my Time Trial setup (my old road bike with clip on aero bars). I ended up doing a 10 mile time trial and averaged just over 277 watts and about 27 minutes (just under 23mph) for the effort. That was a good finish to the week and showed me that I have decent fitness.
The Week Ahead
This coming week is my “test” week. On Saturday I will do another FTP test like I did in November. I’m hoping to do better this time and see some improvement in my numbers. To make sure I am rested enough, I will go a little easier this week, especially on Thursday. I’ve got the Tundra Time Trial on February 14, just about a month away, so this test will be a good indicator. I’m encouraged by the 10 mile effort I did on Sunday but the numbers on Saturday will tell the truth.
Everyone have a good week and I’ll report my test results, along with powertap files, for those that are interested.
