1KW

Weather a bit on the stormy side so did a Wattbike session

Went well again, new best figures> 30s and first time over 1000W.

Over the Hill

Did a ride yesterday focused on doing some timed climbs, to set some benchmarks for the future.

Here they are:

• Short Hill TT (Driveway>Substation) 9:58 283W av 166bpm max 177bpm 70rpm
• Fac>Ash (Footpath>Village sign) 4:56 286W av 159bpm max 169 bpm 67rpm
• Yew>Ash (Drive>First House) 5:47 285 av 158bpm max 167bpm 68rpm
• Ash Grind (Last Pothole>x-road) 8:06 272W av 156bpm max 166bpm 74rpm
•  

I set season best PBs from 2:40 330W > 10:27 270W.  

4 min was 319W. This gives some indication of the size of the task to get back to previous fitness. My all time best 4 min PB (398W) was done on the Yew>Ash climb back in April 2009. Then I managed
4:12 396W av 166bpm max 174bpm 83rpm 


So a way to go..



 
 

Not a fluke

The results of my last workout were so surprising/good I thought I'd better run a control. It may be that the Wattbike is giving too high readings.

So I did a bike workout today, main objective being to do a 10TT on the road (same as Wattbike over/under 1km over/2km over)

Results were very pleasing, despite feeling a bit tired following yesterday's workout  I was able to better the 10TT power figures, 261W vs 255 on the Wattbike. So pretty confident Wattbike is measuring accurate power.

Also I put in a max effort sprint climb on the way out. This produced figures not too far from my all time PB.  77s PB 477W, today 470W, so something to aim at beating over next few weeks.

Better and Better

Somewhat to my surprise I am continuing to improve and post good numbers. My Wattbike routine is to do 3xmax effort 20-30s intervals, recover then do a 10TT as under/over (1km over, 2 km under).  Latest session I posted new season best for max 960W-40s (501W)


Included in this were all time PB form 16s(784W) - 32s (601W).

The 10 TT was also very good. I posted a season best of 255W. Nothing special compared to the 330W PB but impressive considering how little training I have been doing and the fact I wasn't going all out.

New PB

Did a Wattbike session today and managed to hit goal of beating previous PBs, which isn't bad considering I only just started again. 

Bit where the dotted line is above the solid is the good news. Pretty much due to me doing some all out 20-30s intervals which wasn't something I used to do much of. Still I must have done some efforts like this during racing, just goes to show what some focused training can do for you.

Back in the saddle

Summer has finally arrived and its lured my back onto my bike after a while off.  I'm taking things easy, not actually training for anything specific and not following a rigid plan, just riding as I feel.

That said I wouldn't be me if I didn't have some sort of goal in mind so I've decided to see how close I can get to my peak fitness form and set at least a few PBs. Should be interesting, given I've had a couple of years off and am now more mid than early 50s so firmly in the "masters" category. 

WKO makes tracking this goal quite easy, It's all captured in the picture above, the dotted line are my PBs over the past 2 weeks, the solid is all time PB. 




Above 1.30 there's quite a gulf, with 100W difference. But around 20s things are not so different. Couple of reasons for this, I always slacked at these in the past and this time I've been trying out a few high intensity intervals. 


I'll focus on this area first, then see how things progress.