I was back on the CompuTrainer this morning. This is the first Session since the Test Set that I did last thursday that recalibrated my wattage for the coming weeks. I knew I should have slacked off on that Test!!! On the Interval training day I use the coaching software for my workout. Using a text editor on the computer you simply enter in the load/resistance that you want the trainer to be at and the duration. The first ten minutes is usually building up to about 70% of your test wattage or what they refer to as CP30. Then for 5 minutes you go 30 seconds at 100% 30 seconds at 50%. Once that is done the main set starts and today it was 3 10 minute intervals of 105% with 5 minutes of rest in between at 50% followed by a cool down of 15 minutes at 50%.
I started off pretty well but I knew by the time I got to that third 10 minutes I was going to be hurting. Looking back at the workout now in the coaching software I can see that I was able to keep my cadence steady for the first and second 10 minute intervals. The heart rate would shoot up to around 165-169 and come back to around 140 in between. The last 10 minute interval was when I fell apart, at about 7 minutes into it. On the chart I can see my cadence dropping off and picking up and finally just drops and I had to grind out the last 2 minutes standing up. I can see I will be working much harder after that last Test upped the wattage. Hopefully this will all pay off this summer.
Weight: 169.5