As I mentioned in a previous post, I started using trainerroad.com as source for indoor cycling workouts and a way to get more information about my progression. One of the appealing aspects of the site is the myriad of workouts they have available, and the fact that they package a bunch of them up into targeted training programs. One of these such programs is a six week base building program, so I figured that since I'm relatively new to cycling, it'd probably be a good idea to start there.
The first workout in this program is called 'Gayley'. I'm not sure where they come up with the names for these workouts, but whatever - thats the one I did today. Anyway, it is composed of several minutes of low intensity warmup, followed by a few minutes of progressive intensity warmup, for about 15 minutes total. One of the things you can choose is whether to base workouts on power, or HR. I decided to go with HR, since I figure I'm far more in tune with what I can handle based on HR as opposed to power (since I don't have a power meter). While the ability to base workouts on power (which, in my case, would be a correlated value based on the publishe speed/power curve from my trainer manufacturer) might come in useful some day - for right now I am more interested in working my body at an appropriate level using primary biometrics (such as HR), as opposed to glossing over them for what I'd call secondary (power output) metrics.
Anyhow - the program initially wanted my peak HR to be 150, which correlated with what it thinks my LTHR is. However, I knew I'd be able to hold the interval times @ 150 with no problem, so I upped the intensity to 156, which you see reflected in the link above as the green line above the blue.
After the warmup, the workout consists of four 8 minute long stints at higher intensity, with 4 minute recovery interludes. The first interval I kinda had to chase things a bit because I still wasn't fully warmed up - so I went out too fast in an effort to get the HR up, but then had to back off because continuing would have pushed the HR even higher. The other three intervals were better - since I was warmed up, it was easier to progressively build up to the intensity without overshooting it.
In the end, I'm not sure that raising the intensity was such a great idea. Although I had no issue holding it for the 8 minute long intervals, since this is a base building portion, it may have been a bit too intense. However, that is carrying over rules of thumb from running - and while I assume there is a good deal of similarity, I'm not entirely certain.
(Oh, the other thing to mention is that yesterday, before Yoga, I was able to squeeze in some one legged drills. Five minute quick spin warmup followed by 2 x 5 minute drills on each leg. Once again, lowest intensity, concentrating more on getting the motion correct with minimal fighting of the path that the crankset guides the foot around on. After only a couple sessions of those drills, I feel like I can say one of two things - either my trainer is broken and its resistance has diminishes noticably, or those drills help a lot - because I've definitely seen improvements in my cycling already. Although I'm sure a large part is due to simply cycling on a more consistent basis).
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