Crikey, we are a quarter way through the cycle challenge already. That seems to have flown by fast…..
Time is flying. On Wednesday I did a one hour personal best power output. The main set of this session was 40 minutes hovering under threshold (HUT) at 250 watts. I was dreading this session all day but it really wasn’t that bad at all, I felt like I could hold these watts all day.
This is where I think the sessions in the gym are starting to bear fruit. Once session a week I am riding on the gym spin bike with a low cadence and every 10 minutes I stop and do three sets of squats with 30kg. It looks something like:
- Week One: 3x 12 squats
- Week Two: 3x 15 squats
- Week Three 3x 15 squats
- Week Four 3x 20 squats
- Week Five: 3x 25 squats
- Week Six: 3x 30 squats
My one hour personal peak power rose from 227 watts to 231 watts.
I am currently four weeks in a row of cycling over 200km each week. Last time I had done this was back in April 2018. The next best volume block was way back in April and May 2017 when I rode seven weeks in a row over 200km each week, with that being my best ever consistent volume block. To me, this is alarming.
While I rode my bike everyday throughout the week, on Friday I couldn’t get onto the bike till 10pm and I had to be up at 4am the next morning so I just put the minimum of 20 minutes in the legs.
- 7 rides in total
- 4 rides on the TT bike
- 2 rides on the road bike
- 1 ride on the gym spin bike
- 3 strength sessions (2 in the gym and 1 at hone)
- 5 mobility sessions
- 3 oxygen deprivation sessions
- Meditated once