In my never-ending quest to land employment in the “financial” world, I found myself on the train to NYC this Monday. Mission: interview with Bloomberg. 3pm.
First a meeting with the eye doc - a quick follow-up on the surgery. (Now they want to operate laser the other eye. WONDERFUL!) It ’should’ be a quick in-and-out type appointment but…yeah…it’s not. Despite the leaving 1-hr before my pre-schedule departure time, traffic on Route202 just wasn’t moving fast enough. Dammit Facas/O’Donnell…why didn’t you warn me about Route202 during the week. (The only time I take that route is when frequenting the mall or making my rounds to East/New Brunswick.) I’m blaming you two! At any rate, arrive just on time but for some reason things weren’t moving there either. Maybe it’s the age difference and the fact that I need to quote “be somewhere.” Most people with retina detachments are twice my age if you get drift. Long story short, I make it back to my place at 1030, eat, shower, shave, match my tie and shirt and BLOOMBERG HERE I GO!
Arrive into the city at 130pm and by 2pm I’m there, right at the building. (Note to self: always buffer an extra hour just in case. Good idea E.)
Ok what’s your point Eric? Absolutely no point. Basically, that between my doc appointment, travel to and from NYC, there was zero riding. 3 days no riding! ouch! ok so we’ll call it a rest week and get the legs ready for the ensuing carnage.
Did the break serve me well…I would say…yes. Below’s the evidence/analysis. Please note, we’re all different. We each respond to different stimuli to rest ratios. For me specifically, 2 or 3 “SOLID” days workout, followed by 2 or 3 “OFF” days…apparently works. Or rather, I can get away with it. Again, this is for me! Some people atrophy (is that the right word E? Not sure but it sounds good.) after one or two days. Sure, I’m only running the experiment n=1 but the numbers are numbers. Can’t refute them. I can always run it again, double-check, cross-check, double and single-blinded. It is what it is.
Without confusing myself too much, observe the graphs below, taken on 11/15 and 11/28, respectively. These are both Tempo rides. I am also only taking into account the ‘higher’ ranges for HR and power.
Top graph (11/15) shows:
1:24 @ 170-180bmp.
18:57 @ 160-170bpm
and
5:57 @ 240-260watts
:39 @ 260-280watts
Bottom graph (11/21) shows:
12:51 @ 170-180bmp
25:12 @ 160-170bpm
and
7:36 @ 240-260watts
1:33 @ 260-280watts
Ok Eric, once again, what’s your point. First off, the numbers aren’t spectacular. That’s ok. It’s November. Secondly, it’s a Tempo ride, not a crankathon power-hour full-bore TT. Secondly, the numbers are moving up and towards the right. Up and towards the right…that’s what we want. So my theory/conclusion, if I can train my HR and cardiovascular system enough, and raise my time with elevated HRs, then the power ’should’ follow. Either the power rises, or my body gets more efficient. Regardless, we’re making progress.
Until next time…remember, up and to the right.
eric
10/29 - Monday
SRM #1:
Duration: 4:18 (4:30)
Work: 66 kJ
TSS: 6.5 (intensity factor 0.954)
Norm Power: n/a
VI: n/a
Distance: 0.741 mi
Min Max Avg
Power: 140 323 257 watts
Heart rate: 153 181 173 bpm
Cadence: 60 92 73 rpm
Speed: 7.5 15.7 10.3 mph
Pace 3:50 8:03 5:48 min/mi
Crank Torque: 131 420 304 lb-in
SRM #2:
Duration: 9:36 (9:48)
Work: 134 kJ
TSS: 11.5 (intensity factor 0.847)
Norm Power: 241
VI: 1.04
Distance: 1.607 mi
Min Max Avg
Power: 116 376 233 watts
Heart rate: 155 182 173 bpm
Cadence: 60 87 76 rpm
Speed: 7.2 13.2 10.0 mph
Pace 4:33 8:19 5:58 min/mi
Crank Torque: 117 474 265 lb-in
SRM #3:
Duration: 8:36
Work: 109 kJ
TSS: 9.6 (intensity factor 0.817)
Norm Power: 233
VI: 1.1
Distance: 1.447 mi
Min Max Avg
Power: 0 410 211 watts
Heart rate: 134 184 168 bpm
Cadence: 51 233 77 rpm
Speed: 4 14.2 10.1 mph
Pace 4:14 15:05 5:57 min/mi
Crank Torque: 0 568 244 lb-in
SRM #5:
Duration: 8:00
Work: 141 kJ
TSS: 14.7 (intensity factor 1.05)
Norm Power: 299
VI: 1.02
Distance: 1.544 mi
Min Max Avg
Power: 157 459 293 watts
Heart rate: 142 188 181 bpm
Cadence: 60 94 75 rpm
Speed: 7 16.3 11.6 mph
Pace 3:41 8:37 5:11 min/mi
Crank Torque: 180 570 336 lb-in
SRM #7:
Duration: 2:00
Work: 34 kJ
TSS: 3.4 (intensity factor 1.004)
Norm Power: n/a
VI: n/a
Distance: 0.249 mi
Min Max Avg
Power: 201 428 281 watts
Heart rate: 154 180 174 bpm
Cadence: 48 74 58 rpm
Speed: 5.8 9.3 7.5 mph
Pace 6:26 10:16 8:02 min/mi
Crank Torque: 277 593 416 lb-in
SRM #8:
Duration: 3:00
Work: 50 kJ
TSS: 5.4 (intensity factor 1.039)
Norm Power: n/a
VI: n/a
Distance: 0.488 mi
Min Max Avg
Power: 148 412 276 watts
Heart rate: 147 184 175 bpm
Cadence: 58 82 70 rpm
Speed: 7.2 12.9 9.8 mph
Pace 4:39 8:19 6:09 min/mi
Crank Torque: 157 600 341 lb-in
Entire workout (145 watts):
Duration: 2:46:54 (2:55:23)
Work: 1454 kJ
TSS: 151.2 (intensity factor 0.737)
Norm Power: 210
VI: 1.45
Distance: 40.088 mi
Min Max Avg
Power: 0 614 145 watts
Heart rate: 0 188 144 bpm
Cadence: 32 233 75 rpm
Speed: 0 36.3 14.4 mph
Pace 1:39 0:00 4:10 min/mi
Crank Torque: 0 666 170 lb-in
11/1 - Thursday
SRM #1:
Duration: 7:54 (8:06)
Work: 134 kJ
TSS: 12.9 (intensity factor 0.99)
Norm Power: 282
VI: 1
Distance: 2.789 mi
Min Max Avg
Power: 248 323 282 watts
Heart rate: 170 187 179 bpm
Cadence: 90 106 99 rpm
Speed: 17.3 22.7 21.2 mph
Pace 2:38 3:28 2:50 min/mi
Crank Torque: 207 296 241 lb-in
SRM #2:
Duration: 8:00
Work: 134 kJ
TSS: 12.8 (intensity factor 0.979)
Norm Power: 279
VI: 1
Distance: 2.808 mi
Min Max Avg
Power: 249 335 278 watts
Heart rate: 163 190 182 bpm
Cadence: 86 104 96 rpm
Speed: 19.8 22.9 21.1 mph
Pace 2:37 3:02 2:51 min/mi
Crank Torque: 212 304 245 lb-in
Entire workout (159 watts):
Duration: 52:18 (54:03)
Work: 499 kJ
TSS: 49.4 (intensity factor 0.753)
Norm Power: 215
VI: 1.35
Distance: 14.007 mi
Min Max Avg
Power: 0 335 159 watts
Heart rate: 0 190 144 bpm
Cadence: 48 108 90 rpm
Speed: 0 22.9 16.1 mph
Pace 2:37 0:00 3:44 min/mi
Crank Torque: 0 304 146 lb-in
11/3 - saturday
SRM #1:
Duration: 8:06
Work: 142 kJ
TSS: 14.2 (intensity factor 1.027)
Norm Power: 293
VI: 1
Distance: 2.954 mi
Min Max Avg
Power: 238 315 292 watts
Heart rate: 0 186 171 bpm
Cadence: 90 105 98 rpm
Speed: 20.8 24.6 21.9 mph
Pace 2:26 2:53 2:45 min/mi
Crank Torque: 203 281 253 lb-in
SRM #2:
Duration: 8:06 (8:08)
Work: 132 kJ
TSS: 12.3 (intensity factor 0.954)
Norm Power: 272
VI: 1
Distance: 2.818 mi
Min Max Avg
Power: 214 332 272 watts
Heart rate: 149 185 176 bpm
Cadence: 86 105 95 rpm
Speed: 19.4 22.2 20.9 mph
Pace 2:42 3:06 2:52 min/mi
Crank Torque: 184 319 242 lb-in
Entire workout (156 watts):
Duration: 52:06 (54:26)
Work: 488 kJ
TSS: 48.7 (intensity factor 0.749)
Norm Power: 213
VI: 1.37
Distance: 14.004 mi
Min Max Avg
Power: 0 332 156 watts
Heart rate: 0 186 138 bpm
Cadence: 53 108 92 rpm
Speed: 0 24.6 16.1 mph
Pace 2:26 0:00 3:43 min/mi
Crank Torque: 0 319 142 lb-in
11/4 - Sunday - Princeton, Readington, Round Valley
Selection:
Duration: 2:30
Work: 48 kJ
TSS: 6.2 (intensity factor 1.22)
Norm Power: n/a
VI: n/a
Distance: 0.588 mi
Min Max Avg
Power: 133 552 320 watts
Heart rate: 154 178 165 bpm
Cadence: 74 101 93 rpm
Speed: 12.3 16.9 14.1 mph
Pace 3:33 4:53 4:15 min/mi
Crank Torque: 127 507 290 lb-in
SRM #1:
Duration: 5:06 (5:15)
Work: 93 kJ
TSS: 10.2 (intensity factor 1.095)
Norm Power: 312
VI: 1.03
Distance: 1.472 mi
Min Max Avg
Power: 0 417 304 watts
Heart rate: 166 185 177 bpm
Cadence: 78 99 92 rpm
Speed: 10.9 21.3 17.3 mph
Pace 2:49 5:29 3:28 min/mi
Crank Torque: 0 387 280 lb-in
SRM #2:
Duration: 7:51
Work: 121 kJ
TSS: 12.9 (intensity factor 0.993)
Norm Power: 283
VI: 1.1
Distance: 2.019 mi
Min Max Avg
Power: 0 632 258 watts
Heart rate: 126 184 166 bpm
Cadence: 59 113 88 rpm
Speed: 8.9 32.9 15.4 mph
Pace 1:49 6:42 3:53 min/mi
Crank Torque: 0 731 249 lb-in
SRM #3:
Duration: 7:03 (7:06)
Work: 125 kJ
TSS: 12.7 (intensity factor 1.04)
Norm Power: 296
VI: 1.01
Distance: 2.594 mi
Min Max Avg
Power: 222 369 295 watts
Heart rate: 165 185 177 bpm
Cadence: 74 103 90 rpm
Speed: 18.5 27.3 22.1 mph
Pace 2:12 3:14 2:43 min/mi
Crank Torque: 190 324 276 lb-in
SRM #4:
Duration: 6:33
Work: 109 kJ
TSS: 11.9 (intensity factor 1.042)
Norm Power: 297
VI: 1.08
Distance: 1.837 mi
Min Max Avg
Power: 0 472 276 watts
Heart rate: 161 183 176 bpm
Cadence: 67 103 83 rpm
Speed: 8.3 31.4 16.8 mph
Pace 1:54 7:12 3:34 min/mi
Crank Torque: 0 498 283 lb-in
SRM #5:
Duration: 7:42 (7:54)
Work: 125 kJ
TSS: 12.1 (intensity factor 0.972)
Norm Power: 277
VI: 1.03
Distance: 1.438 mi
Min Max Avg
Power: 0 423 270 watts
Heart rate: 159 182 173 bpm
Cadence: 45 99 74 rpm
Speed: 6.3 27.2 11.2 mph
Pace 2:12 9:28 5:21 min/mi
Crank Torque: 0 562 319 lb-in
SRM #6:
Duration: 6:36 (6:42)
Work: 105 kJ
TSS: 9.5 (intensity factor 0.931)
Norm Power: 265
VI: 1
Distance: 2.562 mi
Min Max Avg
Power: 162 453 265 watts
Heart rate: 141 183 171 bpm
Cadence: 71 104 85 rpm
Speed: 17.9 33.4 23.3 mph
Pace 1:48 3:21 2:35 min/mi
Crank Torque: 169 484 265 lb-in
SRM #7:
Duration: 9:00 (9:03)
Work: 140 kJ
TSS: 13 (intensity factor 0.932)
Norm Power: 266
VI: 1.03
Distance: 3.452 mi
Min Max Avg
Power: 0 496 259 watts
Heart rate: 165 186 177 bpm
Cadence: 67 98 83 rpm
Speed: 12.8 29 23.0 mph
Pace 2:04 4:41 2:36 min/mi
Crank Torque: 0 551 265 lb-in
SRM #8:
Duration: 11:12 (11:15)
Work: 168 kJ
TSS: 14.9 (intensity factor 0.892)
Norm Power: 254
VI: 1.02
Distance: 2.458 mi
Min Max Avg
Power: 144 414 250 watts
Heart rate: 154 185 176 bpm
Cadence: 47 95 76 rpm
Speed: 7 26.3 13.2 mph
Pace 2:17 8:37 4:33 min/mi
Crank Torque: 163 535 287 lb-in
Entire workout (161 watts):
Duration: 4:22:39 (5:17:44)
Work: 2542 kJ
TSS: 273.4 (intensity factor 0.79)
Norm Power: 225
VI: 1.4
Distance: 70.61 mi
Min Max Avg
Power: 0 1013 161 watts
Heart rate: 0 239 142 bpm
Cadence: 30 196 80 rpm
Speed: 0 40.6 16.1 mph
Pace 1:29 0:00 3:43 min/mi
Crank Torque: 0 856 171 lb-in
11/6 & 11/8
Ride indoors on trainer, tt bike.
