Athlete Blogs
October 1st, 2009The Mebane dawn patrol
To steal Goldman's term - we now have a dawn patrol in Mebane. Unfortunately it's only me, but it's the dawn patrol nonetheless.I'm surprised how much I have taken to riding in the dark, even when it is chilly. It's quite a bit of fun, it's nice to be well into my workout or even done with the sun starts to come up. The roads are empty for the most part, the cars I do see are regulars - they know me, I know them. Pretty neat.
I basically do the same route most mornings - out and back on route 119 - which runs right by my house. There are no lights, no stops and it is pretty flat. You simply cannot ask for a better stretch of road to do intervals on - and you can go for up to 75 min and only have two stop signs, both of which you can blow right through. So my usual routine, especially when time is limited is ride out of my house, spin for 5 min, then up a 90 sec hill pretty hard for a warmup. Then hit my first interval about 9 minutes into the ride. Out, brief rest, then turn around, and back.
So this morning, simple workout, 2x25:00 at 92%. Most of my workouts have been in the range of 90 to 95%, in various flavors of 40 to 60 minutes total work. 2-3 day blocks on, 1 day off. Hard work, hard tempo, but not suffering too much. Sure beats tooling around for 3 or more hours.
The month of October will be mainly threshold work in the 90 to 95% range, working towards most session being close to 60 min or more of total work time. Then as we move through November and December the intensity will go up a bit
Tomorrow is going to be quite exciting - going to A2 with a client which is always fun, plus I'm spending all weekend with him, so rides, bike mechanic stuff (setting up a quarq), hanging out, should be a good time.
Got new e-motion rollers today, new prototype not yet for sale. They look great, I just took 'em out of the box. Looking forward to reporting back on them.
cheers,
Pete
