Today I headed out to East Miramar again for some L3 intervals. I did this workout last week with 3X12 min at 300 Watts with 3 min rest. I wrote about it here, and below is last week’s splits:

Interval Avg Cadence Avg Power Norm Power
1 93 300 297
2 66 308 305
3 89 292 288

Last week my second interval was done in 53X12 gearing.

This week I added a fourth interval. I did the first 3 with a normal race cadence, and then the fourth I did with 53X12 gearing. I focused on the third interval because I had recalled last week my cadence and power had dropped. Here are today’s splits:

Interval Avg Cadence Avg Power Norm Power
1 93 307 299
2 93 307 300
3 93 308 302
4 71 304 301

Each interval ‘felt’ a little bit harder, but I just focused on keeping the power where I wanted it. I watched 3 second power averaging with the first 3 intervals, and then 1 second power for the last. I switched to 1 second power because with the lower cadence I felt there was a lot more variation in the power output and wanted instantaneous power feedback, where with a cadence over 90 it is easier to maintain the effort with the 3 second power averaging.

Overall, the workout was a success! I held my power and cadence through the intervals much better than last week. My tempo training zone is 258-308. Keeping my average power at the top end of it I definitely had moments where I was above the training zone. I’m trying to remember that my goal right now Is to go faster during the racing season by going slower right now, but I still think this was a pretty successful workout.

Here is a look at my Chronic Training Load (CTL) progression for the past 4 weeks (since I started base training):

10/31

11/7

11/14

11/21

11/28

Week

0

1

2

3

4

Period

Transition

Base 1

Base 1

Base 1

Base 2

Swim

21.7

22.5

23

23

23.6

Bike

65.8

65.2

70

64.7

68.5

Run

33.7

35.2

36.7

38.6

40.6

Total

121.2

122.9

129.7

126.3

132.7

And here is my CTL ramp rate over the past 4 weeks:

Ramp Rate (∆CTL/week)

Swim

0.5

Bike

0.7

Run

1.7

Total

2.9

I’ve been reading in the wattage group about CTL ramp rates anywhere from 3-8 are acceptable, with some higher ramp rates during a training camp (usually several days to a week of increased training). Right now, with 2.9 overall, which includes one rest week, I think is pretty good. I want to see progression without getting burned out before I race. Most of the improvement is in my run, which is where it should be for now. I expect the swimming CTL to level off first, and then as my running CTL starts to level off I should see my biking CTL pick up again.

 

Advertisements