Took last week off from training due to the increased number of races I’m doing each week and an increased need for rest.
Back to it today, and still trying to figure out a good schedule of workouts/races/rest/
Today I read an article in Road Bike Action magazine about building speed.
It said I should do intervals at close to my max output, to increase my speed threshold.
Made sense to me, since in most track races I’m riding at around 70 to 80% and needing to do hard efforts for 1 or 2 laps at a time.
So I rode from work to 17th and Clinton as fast as I could, with traffic, lights, bridges, pedestrians, etc.
Once on Clinton I started trying to hold 70 to 80% of my speed threshold for 4 minutes, and then push it to 110% for 30 seconds, before returning to 70 to 80% for 4 more minutes. Did this all the way up to 50th and Foster, and then there was a car accident and 2 TriMet buses in the road. After that little break, I managed to hold the intervals all the way out to mile 18. So I rode the entire ride at pretty much 75% of my time trial pace, with 30 second sprint intervals at 110% every 4 minutes. I rode the last mile slowly and stretched the legs on the cool down.
Got home and mixed 2 tablespoons of Hemp protein powder with 12 ounces of Orange, carrot, mango juice, ate a banana, drank the juice/protein mix and a bunch of water, and stretched a bunch.
Took a shower and then ate some quinoa and kidney beans with daiya mozzarella and cheddar, avocado, cilantro and romaine lettuce.
Tomorrow I’m going to do the ride to work at about 65%, about 15 to 17mph. After work I’ll ride out to the track to watch the Six Day Racing, and then ride home super slow and mellow. It’ll be a 47 mile day.
Wednesday I’ll ride to work at about 12 to 15mph, and then ride up Mt Tabor after to volunteer at the Mt Tabor Criterium. Slow mellow ride home after, unless the legs are too tired.
Racing an Omnium at the track on Thursday, so I’ll take the MAX to work and ride to the track after nice and slow, then spin on the rollers to warm up before racing.
Right now, I’m going to bed! It’s a big week…