Weekly Update For March 8, 2009

Here is the (a bit late) recap of last weeks training:

Week In Review

• Time Spent Training- 7:00
  
• Time In Sweet Spot-  190 minutes
  
• Miles Ridden- 129
  
• TSS (training stress score)- 480
  
• Weight- 163
  
• TSS YTD- 3520
  
• Total Miles YTD- 932
  
• Total Hours YTD-  51:00

This was a good week in a number of ways.  I had the longest week, in terms of training time, that I’ve had in a while.  Most of the time was at a little lower intensity like I had planned to do.  I also passed 50 hours of training for the year which is right on pace for me to reach 300 hours for the year.  Here’s what I did:

1. Monday- 45  minutes indoors at a moderate pace.
2. Tuesday-off
3. Wednesday- 90 minutes indoors broken down into a 60 minute interval at 90% and a 20 minute interval at 85% plus warmup and cooldown
4. Thursday- 45 minutes indoors at 85% FTP
5. Friday- off
6. Saturday- 40 minutes indoors at 90% FTP and 30 minutes outside easy
7. Sunday- 45 miles outside at a moderate pace (just under 2:45 hours total)

Looking Ahead

With daylight saving back I will be able to ride outside in the evenings again.  I plan on doing at least 2 weekday evenings outside.  It’s just so much more fun to ride outside than on the trainer in the basement.  I should be able to increase my time riding as a result of this.

I also signed up for the 3 State 3 Mountain Century which will be held on May 2nd in Chattanooga, TN.  It has a fair amount of climbing (about 8,000 feet) and is a well organized and scenic ride.  This will be the first century of the year.  I hope to do a couple more over the Summer and also do the Six Gap Century in September.

I feel like I’m in good shape right now.  All I need to do is get in a couple of longer (60-75 mile) rides along with a bit of climbing in before the 3 State and I should have some fun on that ride.