I originally thought I'd go for a 5-6 mile run today, but the right foot needs a little more time off. I also tried going to the pool today, but when I got there, every lane was filled. I also figured I'd try for maybe two 90 minute sessions of TrainerRoad, back to back - but after about 20 minutes into the first one, I realized that wasn't going to happen. Although my legs felt fine, they were still fatigued from yesterday. Either way, though - a 90 minute cycling workout with threshold intervals is nothing to whine about.
Todays workout was Emerson - a typical over/under session. Basically, after a warm up, over/unders are a series of intervals where you spend some time(in this case 3 minutes) @ 95% FTP, and then spend some time (in this case 2 minutes) @ 105% FTP. Repeat a couple times per interval, and then a 5 minute rest in between intervals.
It was a pretty good workout as I definitely had to push to finish it - a little harder than I'd have expected, and thus the thinking/realization that my legs are still recovering their glucose stores from yesterday. One thing I did realize, though, is that during the over parts, I was better off spinning at a slightly higher cadence. The power was higher as a result, but I realized on the first over that at a cadence of 90, my legs were feeling it more. So the subsequent overs (and actually just about everything in the interval) I did closer to a 95 cadence. Maybe it's just a factor of how my bike is geared, but it did exemplify a pretty good correlation between RPE and cadence under load - something to keep in mind during hill training and the bike course @ Lake Placid.
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