Weekly Update For January 18th, 2009

Week In Review

• Time Spent Training- 4:44
  
• Time In Sweet Spot-   103 minutes
  
• Miles Ridden- 91.8
  
• TSS (training stress score)- 353
  
• Weight- 165
  
• TSS YTD-  1063
  
• Total Miles YTD- 263
  
• Total Hours YTD-  14:23

This week was a very good week.  I did my 2nd FTP test of the Winter on Saturday and posted some improved numbers.  Total time riding was less than the last few weeks, as was mileage, and TSS.  This was mainly due to the fact that I did not ride at all on Thursday and the Sunday ride was shorter due to the fact that I rode the trainer.  Here’s what I did:

• Tuesday-I did the Spinervals 2.0 Time Trial Special which is just under an hour in length.
• Wednesday- I did a 45 minute interval at 85% FTP.
• Saturday was my FTP test.
• Sunday was cold and wet so I did 2×20 minute intervals at 90% of my new,higher FTP along with a 30 minute warm up and 10 minute cool down.

Looking Ahead

This week I want to get back to doing my Tuesday-Thursday, Sat-Sunday routine and get my TSS back up over 400.  That should keep me moving forward fitness wise.  The Tundra Time Trial is a little less than 4 weeks away.  I have 3 solid weeks to try to get a bit more fitness in my legs.  The week of the time trial will be a little easy as I want to be rested for the race.

I feel pretty good right now.  I am definitely getting the work in and I think it will pay off as 2009 progresses.