Thursday, March 17, 2011


Slowly figuring out how to follow a training plan when my local road topography does not suit what the workout calls for as I transition from training indoors to getting back on the road. Warmed up for 10K then climbed from the river to Hampton Road out of the saddle the whole time in about 6 minutes. Starting to feel the climbing vibe. Got into a steady pedaling and breathing rhythmn and it felt quite comfortable. Took a brief 2 minute RI then into the drops for a high 80, low 90% MHR TT effort on the flats.

The climb, RI and TT effort combined together for 10K, which came in just over 19 minutes. Had a little recovery then when I hit the next hill, got out of the saddle for the whole thing again. Even on the flatter or slight down hill sections. It was about here that I started to see how I could follow my training plan by slightly modifying what the book called for to fit the roads I ride. I figure that I could get my climbing training in by getting out of the saddle whenever there was a hill. Get on a hill, get out of the saddle in the big ring, recover on the downhill then back out of the saddle. I may not have a 10 minute climb close by but I do have several 3+ minute climbs and several other 2+ minute climbs with very little RI in between.

I think I had several instances when I was "Dancing on the pedals" too. :) Felt pretty good about the 28+ kmh average speed today as well.

Distance: 42.02 km
Speed: 28.75 kmh
Cadence: 74 rpm
AVG HR: 160 bpm
Weight: 203.0 lbs

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