17th February 2009

Preparation - Week 4 - Block 1

06:45am - Wake up

• 8 Hours sleep
• Heart Rate 51 / 68
  
• Weight 76.6kg

Slept solid. No aches or pains from last nights turbo session. Large difference in standing heart rate this morning, down 9 bpm on yesterday. Must have been the lingering effects of Cardiff...

Looking forward to tonights session but need to work on concentration. At present can only concentrate for a few minutes to maintain a smooth power and cadence output. Hopefully replacing the saddle with the gel flow will help this.

06:30pm - Turbo Workout / 1Hr 30Min EM / x2 20Min SS

Bike - Trek 53/39 x 12/25

Time	Int	Power	RPM	HR	KM/H
10Min	Warmup inc x3 1Min FP
15Min	EM	270	96	147
20Min	SS	270	91	153
15Min	EM	232	90	148
20Min	SS	255	87	153
10Min	Warmdown
		257	92	149

SS Intensity - Heart rate upper limit 157 (90% of average HR + 4 bpm)
EM Intensity - Heart rate upper limit 154 (88% of average HR)



Fitted the slr gel flow and dropped saddle height 2cm. Made a huge difference to the workout, no problems at all and pedalling technique felt more natural and required almost no concentration. Could focus more on maintaining a smooth output of hr / rpm / watts. Wasn't feeling 100% before the workout so used the 35 yrs + hr limits for this workout.

First 15 min EM and first 20 min SS were very smooth, managed to keep a high cadence without having to adjust position on the bike. During the last interval and after 1 hour averaging 90+ rpm had to sit up and freewheel momentarily 3-4 times to relive pressure (can be seen as spikes on the results). Felt great on the drops for the last 2 intervals - completely different from the last workout where I had to sit up none-handed for long periods.

Power output was down on last weeks EM & SS session, though I imagine this can be explained by using the lower HR upper limits. Still need to work on staying just below interval hr intesity - seem to sit around -5 / -7 bpm from the upper limit.

Looking forward to the fitness test on Saturday and first race Sunday!

Notes
Bike dimensions:

A - 80.5cm - Saddle height (seat top to centre bb)
B - 11.5cm - Top of saddle to centre BB
C - 6cm -Seat height to top of stem
D - 58.5cm - Tip of seat to centre of handlebars