Quote from aikigreg on Mar 26th, 2009, 10:43pm:Got in some time on Bellaire road, two sets from end to end with warm up miles on either side, all in the dark. Bellaire is basically flat, with maybe 250-300 feet of climbing as you travel up the 3.25 miles from Bryan Irvin road to, well, bryant irvin road. I took the opportunity to do two longer intervals as well and not lollygagging, since I wanted to get in a good solid half hour of workout. Pedaled up in the middle ring, down in the big.
The first First "lap" (which included my warmup) was a pretty steady ride raising my HR up to 150 bpm. I got passed by a car and the lizard brain took over. Hit 31.8 mph and stayed with that car (27-30mph) until they slowed down to turn, about 1.25 miles. Nearly puked after that since my mouth was dry and I had a 181 bpm heart rate. For that lap I had a total of:
9.15 miles
19.6 mph
max speed 31.8
second lap was slower, but not ncluding the warmup:
6.55 miles,
29.5 max
20.7 average
175 max hr
totals: 17.67, 18.5 average, 138bpm hr average.
fun route for the dark. Much better than a trainer! Could see a thunderstorm rolling in in the distance.
Good for you. Keep goin'. Wait to you get further into the training. Peggy & I are in a 3 phase training program.
Phase #1-maintain a sustainable pace for 20 minutes(20+mph), relatively easy,max H/R-160.
Phase#2-maintain a sustainable pace for 20 minutes(20+mph) ,spin at high rpm for 20 min,back to the sustainable pace for 20 minutes(20+mph). A little more challenging. Max H/R-171.
Phase #3-maintain a sustainable pace(20+mph) for 60 minutes-Next on the list to do.
Has William recommended core exercises(Pilates or Yoga) or weight training? Peggy & I spend approx. 3-4 hours per week at the gym.