Briefly, I'm 50, ex cat-2 from the 70's-80's off the bike for 10 years and bought a bike 2 months ago. I have ~600 total miles from a T/Th/Sat/Su training schedule with 22-45 miles rides about 50% flat/rolling hills 50% god awful hills. I can only train after 5:00 on weekdays which is getting impractical so I just got a Kurt trainer with their speed-converting PM (better than nothing).
I've been reading posts a lot, but am still lost as to how to set up a training schedule for the upcoming trainer-centric months. In any case, tonight I rode the following:
5 minutes warm up
20 minutes at ~210-220 W
5 minute rest (@ 150-175 W)
10 minutes at ~220-225 W
5 minute rest
5 minutes @ 230-235 W
5 minutes rest
1 minute @ 375 W
2 minutes rest
1 minute @ 425 (barely)
Then a warm down resulting in an avg of 195 W for about 1'15" and ~20 miles.
I have two questions I would appreciate your comments on.
1. Can one calculate a FT from this for subsequent training sessions, and;
2. What's the general idea for the next time I do this, or something similar? Am I supposed to just shoot for 5 W higher than I did this time or just "see what I can do". i.e. Is the point to use this as an objective test or as a training tool?
Thanks.
I've been reading posts a lot, but am still lost as to how to set up a training schedule for the upcoming trainer-centric months. In any case, tonight I rode the following:
5 minutes warm up
20 minutes at ~210-220 W
5 minute rest (@ 150-175 W)
10 minutes at ~220-225 W
5 minute rest
5 minutes @ 230-235 W
5 minutes rest
1 minute @ 375 W
2 minutes rest
1 minute @ 425 (barely)
Then a warm down resulting in an avg of 195 W for about 1'15" and ~20 miles.
I have two questions I would appreciate your comments on.
1. Can one calculate a FT from this for subsequent training sessions, and;
2. What's the general idea for the next time I do this, or something similar? Am I supposed to just shoot for 5 W higher than I did this time or just "see what I can do". i.e. Is the point to use this as an objective test or as a training tool?
Thanks.