Another killer cycling workout yesterday!
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.
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.