Last 28 days training have been to stay below anerobic and either be around threashold power or a combination of recovering and a low base aerobic workout. Someone at work told me to ride either at a high enough intensity or to ride an aerobic pace but to stay out of the middle ground as it did not do you much good appart from drain your glycol reserves. Figured he should know as he won his age group in the world Ironman championships.
Anyhow the power profile looks a little different to go with the HR plot with the mid point around 270W and a drop off just over 400W. Part of my target for this year is to get to over 400W for the hour, up from the 375W late last year. So far this year I have done a couple of tests and on one managed to get to 395W for 10min at an average HR of 162bmp, although the last 4 minutes averaged out at 168bpm (at 399W) with a max of 170bpm and that was without any fan cooling. After the 10 min I was roasting and was glad to stop, cool down a little and have a drink. From that test I figured that I may be able to do 400W for 20min with cooling (+10-20W or -3-5bpm) on and about a weeks recovery afterwards ! The hour is still beyond me for now, but when I get there (Apr/May) game on.
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