Only started training on 24/12/12 (2nd mid left crisis, 50 next year!) haven't trained for 3 years due to crash, breaking clavicle and elbow which required 5 ops over about 18 months, then I opened my shop 18 months ago. I've ridden about once a month in that time and about 100watts from where I would like to be, well in my 23 year old head but maybe not my 48 year old body!
I haven't got lots of time, family and work commitments, so set myself the challenge of getting fit on 3 to 4hrs a week, which will mainly be on the turbo (well a posh SRM trainer) for ease of time, as it is all set up at work, I live and work in the same village so no commute and if I go home I won't get back out of the door to train. Also it is a bit of a training/coaching experiment.
So this is the session i will be trying to do 3 maybe 4 times a week, 5min WU, 4 x 10min sweat spot 90-95% of FTP 5min rec between. Started on the 24th with range of 188-198, so 2 weeks i have found about 20 watts, I have another week of SS before easy week, I lot of the gains so far are me just finding my legs again, but trying to nudge the watts up with each session, same perceived effort and watching what the HR does for each 10min effort, with the aim of gaining10 to 15 watts a month.
At my age I should know better, but you only live once.
Below is the avg for each 10min sweatspot
Avg 28/12/12. 29/12/2. 1/1/13. 3/1/13. 5/1/13 7/1/13 8/1/13 12/1/13
1 Watts. 201.3 205.9 212.8 211.5 213.3 217.5 224.4 231.6
HR. 147.8 150.5 154.2 150.7 151.4 152.0 151.1
RPM. 95.5 98.9 99.4 98.3 97.7, 94.4 94.3 96.6
2 Watts. 200.5 203.6 209.4. 212.5 213.3 219.9 224.1 231.0
HR. 152.9 154.7 157.7 155.8 157.8 158.2 159.3
RPM. 96.6 98.7 99.3 97.7 97.4 93.7 94.2 96.5
3 Watts. 198.3 205.9 208.9 211.5. 213.1 219.4 223.8 231.3
HR. 158.5. 154.3 158.4 158.7 161.2 160.0 162.4
RPM. 96.1. 99.7 99.2 97.5 99 93.8 94.9 96.8
4 Watts. 193.0. 207.3 208.4. 212.6 213.5 218.5 223.1 231.0
HR. 158.8 156.9 159.7 158.2 161.5 162.2 164.3
RPM. 93.1 100.0 99.4 97.6 98.2 93.8 94.9 96.6
