Per yesterday’s lesson and my corresponding (lack of) power profile, the training calls for sprint workouts. (A6 Hill Reps, Zone 5C, 106%+ of LTHR. Ouch!) Continue until further notice. I am seriously lacking in the 1min department. The goal is to be up to speed for my July stage races. This gives me approximately 3 weeks of practice and a clear goal.

The plan was to do about 6 of these bad-boys. 90 seconds each, with the first 60 seconds seated and the final 30 seconds standing all-out-sprinting. HR should be around 106% of LTHR which for me would equate to 190bpm (give or take 2 or 3). Then complete rest for 4 mins. Not sure what the watts numbers would be but I might have figured it out. (~400 watts.)

I found a nice hill out in Princeton and to work I went. Only problem with riding in Princeton (if you haven’t before) is that the hills are not ’short’. So I’d have to find the base of a hill, climb up 90 seconds, come back down and find a ’somewhat’ level place to rest on. Zion Road would be perfect, I thought. (Zion Road is actually in Hillsborough.) Problem was, due to lack of flatness in terrain, not sure I totally recovered for the 4 minutes as planned.

Moving along…these have got to be the most painful intervals to accomplish. Not only are you going hard and trying to maintain for a minute, you’re then supposed to jump/attack/sprint for an additional 30 seconds (as if you weren’t already going hard to begin with). If you don’t pace yourself (as I so eloquently did not), you’ll find yourself decreasing in power as the number of intervals increases. (Is this supposed to happen?) I was not sure where to begin and how hard to go. Lesson learned: pace yourself.
At any rate, here are the numbers and graph. I only managed 5 intervals.
Notice how there was a nasty drop in watt averages from Interval 1 to 2, 2 to 3, and so on. 11%, 6%, 9%, 2%, respectively. Not good. Definitely room for improvement.

Comments are welcomed.

Sprints.JPG

Interval #1:
Duration: 1:28
TSS: 7.9 (intensity factor 1.796)
Distance: 0.36 mi
Min Max Avg
Power: 94 609 505 watts
Heart rate: 112 179 164 bpm
Hub Torque: 55 325 228 lb-in

Interval #2:
Duration: 1:29
TSS: 6.1 (intensity factor 1.573)
Distance: 0.373 mi
Min Max Avg
Power: 212 636 449 watts
Heart rate: 149 179 169 bpm
Hub Torque: 127 275 200 lb-in

Interval #3:
Duration: 1:31
TSS: 5.4 (intensity factor 1.469)
Norm Power: n/a
Distance: 0.388 mi
Min Max Avg
Power: 121 565 422 watts
Heart rate: 154 180 171 bpm
Hub Torque: 75 310 181 lb-in

Interval #4:
Duration: 1:31
TSS: 4.7 (intensity factor 1.362)
Distance: 0.389 mi
Min Max Avg
Power: 112 520 381 watts
Heart rate: 148 179 168 bpm
Hub Torque: 49 233 164 lb-in

Interval #5:
Duration: 1:31
TSS: 4.3 (intensity factor 1.301)
Distance: 0.3 mi
Min Max Avg
Power: 41 502 372 watts
Heart rate: 160 182 174 bpm
Hub Torque: 16 338 216 lb-in

Entire workout (149 watts):
Duration: 1:39:53 (1:41:23)
Work: 874 kJ
TSS: 117.7 (intensity factor 0.852)
Norm Power: 243
VI: 1.62
Distance: 24.818 mi
Min Max Avg
Power: 0 636 149 watts
Heart rate: 44 182 141 bpm
Cadence: 25 141 79 rpm
Speed: 2.8 29.6 15.3 mph
Pace 2:01 21:27 3:56 min/mi
Hub Torque: 0 343 71 lb-in