Thursday, February 11, 2010

4x

So, I'm shifting gears a bit here and adding some intensity into my workouts. Good thing its early in the season! Thanks to my double on Monday, I had but one workout to get done last night, a forty-five minute ride. Unlike Monday night, I was able to get on the trainer by 8:30 PM :-)

I thumbed through the list of workouts in my cycle workout book, looking for one that would fit my needs. I thumbed through the force workouts, skipped past the speed skill workouts, and settled in to the muscular endurance workouts. For some reason, I had it in my mind that I needed to do intervals. Evidently, my TT on Sunday was not enough.

The workout I chose called for 5 or 6 intervals of 6 minutes each with 2 minutes of recovery. The suggested intensity was zone 3. I had read recently that Zone 3 wasn't a great intensity at this stage of the game. It was either zones 1/2 or zones 4/5. After looking the workout over, I decided that I would die if I did 6 minute intervals, and I would die twice if I did 5 or 6. I settled on 4 four minute intervals with 2 minute recovery intervals.

After a 16 minute warm up, I kicked off the first interval. It took forever, but my HR managed to slowly climb through zones 2 and 3 and peter out in low zone 4. The good news was that I was a leetle more comfortable than in my TT. The subsequent intervals worked me over really well, and it was a lot easier and faster to get my HR up into zone 4. I wrapped up with five minute cool down, allowing the sweat to flow from my body as I cooled down.

I was very pleased with this workout. Pleased I had done it. Pleased that it was over. Pleased to have more time to do other things. Not really sure if such intensity is "normal" or not this early in the season, but as long as I keep it short, recover smart, and not get burned out, I think it will be just fine.

Wes

7 comments:

Renee said...

Good job Wes! I like hearing about your trainer workouts! Helpful and inspiring!

Karen said...

Darn... not first.... sigh...

Karen said...

... now I've read the post... sounds like a good workout... I gasped when I thought you were going to attempt 5 6 mins at zone 4 or 5.. thank the lord you saw sense on that one... sounds like you did the right amount of effort/ intensity/ recovery!

Very well done ol chap (said in my best Queen's English!)

Kim said...

so are you not working with Elf anymore? confused as to why you are making up your own cool workouts! i want to make up my own workouts too :)

Firefly's Running said...

Go, Wes, Go!

Lisa said...

Sounds like a good workout!

Julie said...

Hello my southern gentleman friend,
Wow, that sounds like a challenging workout!! Your post made me smile because you say you are going to add some intensity:) This is funny to me because you already seem pretty intense and your workouts would kick my butt!!! I hope that you have a fun weekend Wes!!