After a rest Monday and Tuesday I was back on Wednesday. The 2 days felt like 2 weeks. I was twitching and nervous to do hard work again. I felt like I lost a bit of the rhythm. I called a friend to do the Micro Bursts with me. 4 x10 min... Ouch... But they felt good in away. They were hard but I felt I had more gas after they were done. I did 30 more minutes of tempo on the CX bike. I also had a BRUTAL RUN "BIG HILL" I will post a pic soon...
Thursday I was scared to do the blowout ...knowing I had almost cracked 400 a few times warming up. I hit 397indoor seated.... BUT it was work this time. I held on for life. The 3 weeks of training this block is hurting the legs a bit. The 5x8min were a bit nasty and low watts. About 20 off normal. I couldn't get the Hrate up so...the legs are certainly tired. I just have to make it to the weekend and I get to rest next week for LOUISVILLE! should be rad. I am going to race one day this weekend..not sure which yet. CTL is still UNDER 90. I will have to reach a bit next cycle to get it to 95 of so before I rest for IOWA. Nervous if I don't get the workload up a bit I won't see any progress for the end of the season. I really want to see some Peak watts heading to Natz. In the past the closer I get to 100 CTL the better my 20 minute and hour of power. I also have had all my best 5 minutes near 90+ so I will have to be sure to ramp the 3 weeks after KY. I am sure I am in for some big HURT.
4 comments:
what are the "micro bursts"?
Micro Bursts are 15 second off and 15 second ON. 150% for the on... and 50% off. Pretty MUCH full on and FULL off. I try to bog myself down a bit in the gearing to make if fell like coming out of a corner in CX. The training plan has them most WEEKS. I think they are a staple for CX
and you do 4 sets of 10 minutes (so 4 sets of 20 on, if my math is right). Ouch is right. what would you think is the more appropriate number/volume for a "B" Master (i.e., not elite master)?
I think that 3 sets of 8 to 10 minutes is good for masters B, with the shorter racing or check out the intermediate plan
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