Week 4 Interval Session 1 - Tuesday
Tuesday I rode with my buddy Todd in the computrainer lab at home. I rode an easy zone2 for 20 minutes to warm-up before Todd got there. Once he arrived we started the workout with the intentions of doing the ERGVideos Intervals for Max Aerobic Power. We were going to do 3x6x1min efforts. Rest between each interval was 1.5-2min. When we got through to the 5th interval of the 1 set the dang computer locked up. This happens about once every 6 months and it's quite frustrating especially while doing intervals. All the data for this session up to that point (31min) was lost. GRRRRRRRR!!
I quickly rebooted the computer and loaded a different program. This time we used PerfPro and went with the Sufferfest Revolver program. These are 1 min on 1min off for a set of 15 or so. Our goal was to finish 8. We did 9. Keep in mind we had already finished 5 intervals on the other program...
After we finished Todd went home and I rode another 30 minutes in zone2. I felt pretty good during and after this workout. Likely could have done more 1 minute efforts but there's no sense in digging a huge recovery hole and I wanted to do another set of intervals the following day. I ended up with an hour and fifty minutes of saddle time. Not a bad session at all!
Week4 Interval Session 2 - Wednesday
For these I was solo and wanted to go a little longer. This too was done in the computrainer lab and the workout selected was ERGVideo AllenPT Over Unders I also wanted to try out some UCAN Super Starch which I had ordered the previous week. After my bonk on Saturday I figured I need to find something to get the carbs in me on these longer efforts. In response to taking the UCAN I also did a separate test, I collected blood sugar/glucose levels before, during and after the workout so I could see how the UCAN effected my blood sugar. This will be a separate blog entry in the next day or two as I'm trying to get some understanding from the folks at UCAN - hint it did NOT spike my blood sugar at all.
For this workout I decided to do 3x20min over under efforts. 5 minutes in I could tell the intensity was going to be unsustainable for this long of a workout, I just wasn't ready for this. Remember this is week 2 and I haven't trained at this level of intensity or with any structure since last year. I backed the intensity down so the unders were done in tempo rather than sweet spot (low threshold.) I still wanted to get a workout and I still wanted to put the UCAN to work. Even though the intensity was taken down, this workout was no walk in the park.
I completed the workout and I felt pretty good afterward. I could definitely tell I got a workout and I was pleased with the efforts. I was also pleased that I didn't have an upset stomach or any issues as a result of taking the UCAN. Did the UCAN make a difference? I don't know. The ride wasn't long enough to draw a conclusion. However, the big question about UCAN was answered - my stomach can indeed handle it so I'll be using it next time I go out for a longer ride.
Summary
Being the 2nd week back from training, this was a good solid week of work. I'm really pleased at where I am and how I'm adapting to training/riding while being in ketosis. This gives me a lot of optimism about being able to race again and be on the ketones. It also gives me motivation to start training again.
One thing I want to keep watching is my heartrate. It seems high. I don't feel bad when it's up in the 170's or higher. Obviously I'm working hard when that happens (and my bike fitness is not where it used to be) but I don't feel bad at all. Breathing is still 45-55 breaths a minute while in the upper limits of my heart rate. I'm not sure how to read in to this or if there's anything to read in to. I'll keep watching it though.
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