Going to start to HURT

I've been on this training plan since the beginning of the year. Wow, two months have passed already. The plan had me working on the foundation for the 1st couple months. Mostly endurance (zone 2) and "sweet spot" training (just under threshold in upper zone 3). I also had a big mileage week in the beginning of February with my trip to sunny Tucson.

I believe it's paying off. The standard test is to ride for 20 minutes at zone 4 and determine your average power wattage. I typically do this test once a month after a rest week on my indoor trainer. It's a controlled setting. My first test of the year was late December and I managed 285 watts or 3.67 watts/kg. The power per weight ratio is typically used since bigger riders naturally produce more power. My test this morning I produced 306W or 3.98W/kg. The 300W is a "magic number" and so is the 4.0W/kg - it puts me at a mid range category 3 rider. I'm happy with that for 2 months of training.

In March, the plan really ramps up the training load. The hours on the bike is the same 8-9 hours per week. However, the intensity increases. The "hard" days I'll be doing 20 minutes at threshold (zone 4) and some microburst intervals. The intervals are really the killer and the area I need the most improvement. This is in the 1 minute power range. The range where fast-twitch muscles are working. The area that's really hard for us slow-twitch muscle guys. This is the area I know I need to focus since it's critical to help respond to surges in the peleton during a race - keeps you from getting dropped by the group.

I attempted my first set today. 40 seconds "on" and 20 seconds "off" and repeat that 5 times. The "on" time is all out effort. I was having a hard time maintaining the full 40 seconds. I consulted the "big power" guys on the team forum and got some technique tips. Hope they help out. Basically, eveyone said that these are going to hurt.

So, I'm going to start to "embrace my weakness" and see how it goes over the next 3 weeks.