Saturday, August 18, 2007

Awesome workout yesterday

I did one of my favorite workouts yesterday. I got it from Allen and Coggan's book. Warm up for 15 minutes. Then, hold tempo power for an hour. Every 3 minute within the hour, jump out of the saddle for 10 seconds. I try to average over 600 watts for each of the efforts. Then, recover back down at tempo. I felt really good yesterday, and I tried to hold just under threshold power in the final 20 minutes. It is tougher recovering from the effort at threshold power rather than tempo, but that is much closer to the type of "recovery" I will see in a cross race. It's funny how my perception of "recovery effort" changes as I get into cross season. Anyway, the workout went really well, and I put up some new peak 45 minute and 60 minute power numbers. My normalized power for the last 20 min of the session was 259 watts. Hmmmm....back in February and March, that is what I was riding for 6-7 minute intervals!


JJ said...

on fire, you shalt be.

megA said...

600 watts for three minutes????


i'm in awe of your awesomeness

zank said...

no, that's 600 watts for 10 seconds every 3 minutes.

megA said...


i liked it better the first way


i think i can barely hit 600 watts for like one second.


Anonymous said...

If you are interested in buying a designer handbag thomas sabo charm club anhänger
you’ll need to visit a retailer who sells them. thomas sabo engelsflügel
These are generally specialty boutiques. thomas sabo armband
Another venue for purchasing designer ladies handbags anhänger kette
is from online retailers. There are many websites angebote thomas sabo ohrschmuck
that sell brand name designer ladies handbags and will ship ohrringe creolen
them right to your door. This often affords the consumer angebote thomas sabo uhren
the biggest selection and it also allows a chance to Armband mit Anhänger
compare prices. It’s important to be careful when purchasing a quality thomas sabo shop
designer bag in this way because you’ll want to be wary of imitations.