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Another killer cycling workout yesterday!

Friday, June 7, 2013 by  
Filed under Daily Blog

June
7
2013

With a tropical storm moving across the state, yesterday I decided it would be wise to keep my aquaphobic Madone safe inside the confines of my home gym.

Finishing up the Centennial workout and taking a selfie. Hey, you try coming up with a new image for your blog every single day, then get back to me.

Finishing up the Centennial workout and taking a selfie. Hey, you try coming up with a new image for your blog every single day, then get back to me.

Yesterday’s workout was the third in the cycling training program I’m currently following (Intermediate Build I). The workout is called “Centennial” and it’s a pretty tough one.

Here are my post-ride notes, which also describe the workout:

“Because Tuesday’s workout (“Goethe”) was apparently not long or difficult enough, today’s workout in my cycling training program was a nasty 1.5 hour/27 mile beast called “Centennial”. This workout has 6 ascending/descending intervals, all precisely at FTP (currently 294). The intervals were 6/7/8/8/7/6 minutes in length and, adding to the challenge, more than half of that time was spent out of the saddle. I exceeded wattage targets on all six intervals: 295/297/297/297/297/299 watts. Average heart rate on those intervals was 162/168/169/170/169/169. Great workout, felt pretty solid today.”

I really did feel solid for most of the workout, but I felt a bonk sneaking up on me early on. During the clearing effort I felt great, but while I was grinding out the first working interval I started feeling weak and just “off” in general. Thankfully experience has taught me to always keep a few energy gels and chews on me when doing these workouts, and so during the first active recovery interval I grabbed a GU Energy Gel (the “Espresso Love” flavor is incredible, and it has 40mg caffeine), and also woofed down a packet of my perennial favorite, Sport Beans. Just like clockwork, a few minutes later I felt perfectly fine.

Here’s the complete ride on TrainerRoad with all data.

I’ve got a very important and major circuit turn-up going on this morning at work. This was a complex job, and there are about a million things that could go wrong. If things go smoothly it’s going to be a great Friday and I may even get to knock off a little early. If things don’t go well it might be a very long, very crappy weekend. Hopefully the network gods are feeling kind and merciful.

John Stone Fitness Comments

6 Responses to “Another killer cycling workout yesterday!”
  1. No where else but on a long ride do you get a better sensation on how your body converts food to energy and truly is a fine oiled machine. It’s always amazing to me that when you’re feeling worn out how a little GU packet can pick you up within minutes. GU packets are still not very enjoyable in my opinion, but they do work.

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    • I used to hate gels, but I’ve really grown to like them. The GU gels are really tasty, and I find that nothing is easier to consume while riding than a gel packet. I also love the GU Chomps (and Sport Beans, of course). I usually go for the chews on breaks, though.

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  2. I agree 100%. When you’re in a fast group and close to the edge, solids are very hard to get down. A gel is just a quick gulp. You don’t want to be chewing for too long and trying to breathe at the same time.

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  3. I mix hammer gels with hammer sustained energy and water and keep it in a gel flask. It ends up being the same consistency as chocolate milk, much easier to get doen, no package to open, and most importantly no trash to deal with.

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    • I have a couple gel flasks, but I don’t like them much because the Hammer gel is so thick I can never get it all out and I always feel like I wind up wasting a lot of the gel. That, and the flasks are a PIA to clean.

      I don’t mind the gel wrappers, I just stick them back in my jersey pocket until the next stop and then I toss ’em.

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  4. Thats why I mix it with the sustained energy and water, comes right out and easy to clean. I never throw wrappers on the trail but I am a minority for sure around here.

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