My first important race (to me), is this weekend, 25 mile round trip ride with about 1000 feet of climbing, and one 1/2 mile stretch of 11%+. It's my only local race, and I'd like to do well. Frankly, I would like to win. And have the confidence, we'll see about the legs and lungs.
I'm 41, I've got my miles in, I ride 140-200 miles a week, I eat fairly clean, my power is better than it ever has been. I did a 17 mile TT last week, solo, in 47 minutes (2:45 miles) and slacked away the first 12 minutes. I'm pretty happy with that. I'm no cycling God, but I'm trying, and that's all anyone can ask for. I think I can do that TT in 45 minutes if I pay attention (2:38 pace).
How should I be spending my last 5 days before the race?
Gonna be rainy here all week.
Monday (today). I did "watt sprints" on the Computrainer. 90 minutes. I pick a wattage and hold it for a mile, whatever the HR is, it is. Started at 150 watts, did a few of those to warm up, then to 180 watts for a few sets, then 200 watts for some sets, then back to 180's and cool downs. The 200's for me, on my setup, end up finishing about 90-92% of my maxx HR with an average of 83%, it's about a 3 minute flat sprint, every time. Sprint is likely the wrong word, as I just try and hold a wattage.
YOUR THOUGHTS:????
Monday Done. Did 90 minutes of HIIT.
Tuesday? Was thinking 50 road miles @ 135-145hr
Wednesday? Maybe a nice 30 mile ride, few hills, 140-165hr
Thursday? Maybe just some light peddling, 120-125hr, 30-45 minutes
Friday? DAY OFF
Saturday? Race, 9am
I'm 41, I've got my miles in, I ride 140-200 miles a week, I eat fairly clean, my power is better than it ever has been. I did a 17 mile TT last week, solo, in 47 minutes (2:45 miles) and slacked away the first 12 minutes. I'm pretty happy with that. I'm no cycling God, but I'm trying, and that's all anyone can ask for. I think I can do that TT in 45 minutes if I pay attention (2:38 pace).
How should I be spending my last 5 days before the race?
Gonna be rainy here all week.
Monday (today). I did "watt sprints" on the Computrainer. 90 minutes. I pick a wattage and hold it for a mile, whatever the HR is, it is. Started at 150 watts, did a few of those to warm up, then to 180 watts for a few sets, then 200 watts for some sets, then back to 180's and cool downs. The 200's for me, on my setup, end up finishing about 90-92% of my maxx HR with an average of 83%, it's about a 3 minute flat sprint, every time. Sprint is likely the wrong word, as I just try and hold a wattage.
YOUR THOUGHTS:????
Monday Done. Did 90 minutes of HIIT.
Tuesday? Was thinking 50 road miles @ 135-145hr
Wednesday? Maybe a nice 30 mile ride, few hills, 140-165hr
Thursday? Maybe just some light peddling, 120-125hr, 30-45 minutes
Friday? DAY OFF
Saturday? Race, 9am