Wednesday January 6, 2010:
Yesterday's bike workout was easy. So I saved a lot of energy. What did I save it for? Today's bike workout! This one is the toughest for this week, a 30 mile Zone 2 workout on the Computrainer. The course is the first 30 miles of Ironman Canada.
Just to fill you in on the zones I use, a lot of people use 5 zones for training. They can either be heart rate zones or subjective zones. I do use my heart rate monitor occasionally, I'm such an old dog at this training thing that I can easily judge what zone I'm in subjectively.
Zone 1 is very easy, low intensity workout. Not much effort at all.
Zone 2 is intense aerobic. The athlete can go long distances in this zone, but with significant effort. A workout here will need a small rest period to recover from a workout.
Zone 3 is what I call "red line" training. The athlete here is at the cusp of going anaerobic, and does so periodically from time to time. This type of workout requires a significant amount of rest to recover from.
Zone 4 is anaerobic or VO2 Max training. These are shorter in duration, possibly interval based, that challenges body and mind to tolerate the lactate "burn" in the muscles. Good for those who excel at shorter triathlons up to the half-Ironman.
Zone 5 is maximal effort or sprint. I seldom use this in running and cycling, and only occasionally use this in swimming.
The workout today is Zone 2, and is pretty long (30 miles), so I expended a lot of energy here. Since I am well rested because of yesterday's easy workout, I had the energy to do very well here. Try 192 Watts over the entire course. Nice.
Here are the criticals for this workout:
30 Mile Bike Ride on the Computrainer - Course: First 30 miles of Ironman Canada. Total Times was 1:38:48, or 18.2 MPH. 192 Watts total.
Totals for this week so far: 2400 meters of swimming, 50 miles of cycling, and 8 miles of running.
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