Monday
On Monday I did my second lot of 5 X 500m Sprints on the WattBike (trying to build up to 2, then 3 lots of 5 X 500m in one session!)
Here are the results in comparison with the previous week:
WattBike 500m Training (Interval Training - X 5, with 1 Minute Rest) | ||||||||
Date | Time | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
12/10/2011 | 33.35 | 1030 | 575 | 134 | 158 | 141 | 19.1 | 54.2 |
Wind Resistance 3 | 34.55 | 684 | 529 | 130 | 136 | 152 | 18.2 | 52.2 |
34.65 | 620 | 510 | 128 | 133 | 156 | 17.6 | 52 | |
34.53 | 617 | 513 | 129 | 136 | 157 | 17.7 | 52.3 | |
33.97 | 666 | 541 | 131 | 140 | 163 | 18.3 | 53.2 | |
Date | Time | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
17/10/2011 | 32.24 PB | 849 | 642 | 138 | 150 | 136 | 20.7 | 55.9 |
Wind Resistance 3 | 34.51 | 838 | 531 | 129 | 150 | 158 | 18.2 | 52.4 |
38.83 | 1003 | 482 | 124 | 154 | 159 | 17.2 | 50.4 | |
36.9 | 1038 | 454 | 122 | 162 | 158 | 16.7 | 48.9 | |
37.76 | 1192 | 440 | 119 | 167 | 163 | 16.6 | 47.8 | |
There were several positives, most notably a new PB time (which I have just compared with my PB in March and was 37.54! so big improvement!), but more importantly the results showed that I need a better warm up for sprints. This was evident with my Peak Power being the highest during the last 500m, so either my legs took longer to warm up or I didn't give it my "all" in the others, should explain that.
Tuesday
Tuesday I did my 30 minute session on the WattBike, here are the results:
WattBike 30 Minute Training Results | ||||||||
Date | Distance | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
7/10/2011 | 20,553m | 567 | 267 | 99 | 133 | 156 | 480.6 | 41.1 |
18/10/2011 | 21.539m | 720 | 276 | 96 | 136 | 162 | 485.7 | 44 |
I decided to push myself, and do the 30 minutes on the wind resistance "4", instead of the "3" from the previous session (shown above). The increase was obviously going to help me beat my best by giving me more power, but only if I could maintain the same rpm of the lower resistance. I managed to achieve my goal of keeping above 90 rpm and get an average of 96, plus increase the Wattage from my legs - all of which contributed to adding nearly a 1000m on to my PB distance! very pleased with this!
Wednesday (today!)
This morning I just did 20 minutes on the bike between 85 - 90 rpm to give my legs a "mini" rest, then did some light chest and core work. Hopefully will do some slideboard stuff when I get in (if my knees can take it!)
Jon