50歳からのPower Training # 23 ― 2012/03/19 19:05
![EASY Ride!]](http://diamondlife.asablo.jp/blog/imgview/2012/03/19/1e59cd.jpg.html "EASY Ride!]")
[EASY Ride!]
1 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts.
1 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts.
50歳からのPower Training # 22 ― 2012/03/15 20:14
[Big gear efforts]
WU: 15 minutes of pedaling at 90-100rpm. Keep watts in level 2.
MS: Get those legs ready for some work, do (1) 5minute effort at level 4 watts, pushing to level 5 watts in the last 30seconds...
Recover for 5minutes easy pedaling.
Then EVERY 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds...
PUSH THIS big gear..
Staying seated the entire effort, try to jump HARD into it and try to get it going as fast as you can in 20seconds.
Don't worry about wattage goals for this.
The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second.
Between each effort, ride for 5minutes easy, with cadence in 90-100rpm range, using an easy gear, then go again....
CD: Cool-down for 10-20minutes with small ring spinning -cadence 95-100rpm, but watts in level 2.
WU: 15 minutes of pedaling at 90-100rpm. Keep watts in level 2.
MS: Get those legs ready for some work, do (1) 5minute effort at level 4 watts, pushing to level 5 watts in the last 30seconds...
Recover for 5minutes easy pedaling.
Then EVERY 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds...
PUSH THIS big gear..
Staying seated the entire effort, try to jump HARD into it and try to get it going as fast as you can in 20seconds.
Don't worry about wattage goals for this.
The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second.
Between each effort, ride for 5minutes easy, with cadence in 90-100rpm range, using an easy gear, then go again....
CD: Cool-down for 10-20minutes with small ring spinning -cadence 95-100rpm, but watts in level 2.
50歳からのPower Training # 21 ― 2012/03/14 20:44
[Anaerobic Capacity- 8x 2]
WU: Standard warm-up for 15 minutes and getting the legs moving.
MS:, Set your power meter so you can see the average mode in ‘interval’ mode.
Then do 8 x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end.
The goal?
Average over 130%(195w) of your threshold power.
Reach for that.
Stop when you can’t reach 118%(175w) in your average.
Recover for at least 2 minutes, more if needed.
Finish with 3 x 1 minute efforts and try to average over 140%(210w) here.
Do all of them, unless you can’t even get over 120%(180w).
CD: 15 minutes cool-down.
WU: Standard warm-up for 15 minutes and getting the legs moving.
MS:, Set your power meter so you can see the average mode in ‘interval’ mode.
Then do 8 x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end.
The goal?
Average over 130%(195w) of your threshold power.
Reach for that.
Stop when you can’t reach 118%(175w) in your average.
Recover for at least 2 minutes, more if needed.
Finish with 3 x 1 minute efforts and try to average over 140%(210w) here.
Do all of them, unless you can’t even get over 120%(180w).
CD: 15 minutes cool-down.
50歳からのPower Training # 20 ― 2012/03/13 12:00
[Endurance/Tempo-build]
WU: 15 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.
Ride for about 1.5 hours with watts between 100-120.
Try not to spend much time over 140watts, but if you have to go over on a hill or something,that's fine.
Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
WU: 15 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.
Ride for about 1.5 hours with watts between 100-120.
Try not to spend much time over 140watts, but if you have to go over on a hill or something,that's fine.
Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
50歳からのPower Training # 19 ― 2012/03/12 13:49
パフォーマンス･テストの結果を疲労プロフィールで検証してみました。
レベル６（無酸素運動容量）が平均をかなり下回る（1分）と平均以下（2分）。
レベル４（LT 乳酸閾値）は平均以下。
現在の弱点が見えました。今後はこの弱点をメインにトレーニングです。
レベル６（無酸素運動容量）が平均をかなり下回る（1分）と平均以下（2分）。
レベル４（LT 乳酸閾値）は平均以下。
現在の弱点が見えました。今後はこの弱点をメインにトレーニングです。
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