50歳からのPower Training # 12 ― 2012/03/01 14:57
本日のメニュー：Endurance
WU: 15 minutes warming up, and getting the legs loose.
MS: Just a touch longer than the previous Sundays. Trying for a solid 2 to 2.25 hour ride today. Still, you are just riding easy and not pushing it. No watts over 135 today. Just 'noodle' along and continue to build endurance. It's almost like an active recovery day, but a touch too long for that.
CD: 10-15 minutes easy pedaling.
WU: 15 minutes warming up, and getting the legs loose.
MS: Just a touch longer than the previous Sundays. Trying for a solid 2 to 2.25 hour ride today. Still, you are just riding easy and not pushing it. No watts over 135 today. Just 'noodle' along and continue to build endurance. It's almost like an active recovery day, but a touch too long for that.
CD: 10-15 minutes easy pedaling.
50歳からのPower Training # 13 ― 2012/03/01 15:02
今年1月から初めて約２ヶ月でCTLが80TTS/dまで上がってきました。
100TTS/d以上を目指して継続です。
100TTS/d以上を目指して継続です。
50歳からのPower Training # 14 ― 2012/03/02 13:38
[Sprints- First step]
WU: 15 minutes and getting ready for some hard efforts!
MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each.
Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done.
Rest for 3-5 minutes between each Big Ring sprint.
Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear.
And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.)
CD: 15 minutes, easy spinning cool-down.
※インターバルの途中で、急用のため一時停止しため間隔が開いています。
WU: 15 minutes and getting ready for some hard efforts!
MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each.
Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done.
Rest for 3-5 minutes between each Big Ring sprint.
Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear.
And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.)
CD: 15 minutes, easy spinning cool-down.
※インターバルの途中で、急用のため一時停止しため間隔が開いています。
50歳からのPower Training # 15 ― 2012/03/03 10:58
[Tempo ride with4 some LT work.]
WU: 15 minutes easy, just getting the legs moving and ready for some work.
MS: 40 minutes and just ride with Watts between 115-135.
It's a steady fast pace, that's not easy, but not at your max sustainable pace either.
Then ride 10minutes with watts<100.
Then do (2) x 10minutes, but keep watts at your threshold or just above it this time.
Reach for 155-165 watts for the whole 10minutes and make your cadence 5 rpm higher than your normal cadence.
Rest for 10 minutes between each.
CD: 15 minutes easy spinning.
WU: 15 minutes easy, just getting the legs moving and ready for some work.
MS: 40 minutes and just ride with Watts between 115-135.
It's a steady fast pace, that's not easy, but not at your max sustainable pace either.
Then ride 10minutes with watts<100.
Then do (2) x 10minutes, but keep watts at your threshold or just above it this time.
Reach for 155-165 watts for the whole 10minutes and make your cadence 5 rpm higher than your normal cadence.
Rest for 10 minutes between each.
CD: 15 minutes easy spinning.
50歳からのPower Training # 16 ― 2012/03/04 11:37
[Endurance Ride]
WU: 15 minutes solid and steady.
MS: 2hours of good riding today, keeping it steady and smooth. Make sure to keep your watts in the 105-135 range today and just getting in an active recovery ride today! Please do 10 little 8 second bursts today, throughout your ride.
CD: 15minutes spinning down.
WU: 15 minutes solid and steady.
MS: 2hours of good riding today, keeping it steady and smooth. Make sure to keep your watts in the 105-135 range today and just getting in an active recovery ride today! Please do 10 little 8 second bursts today, throughout your ride.
CD: 15minutes spinning down.
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