The last few workouts have been a great progression on my max power output. I have been concentrating on intensity and sprinting during the last few training blocks. As I mention before, I have been doing 3 days hard and 2 days off for 4 cycles and then rest for 5 days. This works well because I travel internationally once per month so I am able to plan my 5 days when I am overseas. I have been riding inside for the last 4-5 months and finally I have been able to get some warm rides outside. It as been a long winter with a lot of snow and cold in Wisconsin. It is hard to work on sprinting on the trainer, so you can see the jump in March where I was able to start riding outside. Results so far as of 3/23/10:
- Max: 1455
- 5 sec: 1391
- 30 sec: 799
- 60 sec: 650
- 3 min: 401
I love to have some targets for my workouts and to reach new max outputs. Here is a chart that I use to monitor my progress from WKO+
Soon, I will start focusing on some VO2 max/LT intervals blocks with efforts of 3-10 minutes. The goal will be to push the 3 min and 5 min max outputs up.
Ride Hard,
Steve