Mon: 30' easy: 269 watts average, 524 Calories burned. 9.44 miles covered @ 1% grade.
Tue: 25'2" at tempo effort (no warm up, too short on time!). 359 Watts average, 558 Calories burned.7.2 miles covered at 3% grade.
Wed: 15' easy to easy-moderate warm up @ 295 watts average., 283 Calories burned. 3.4 miles @ 4% grade. Felt great! Another 15' @ 297 watts average. Burned 284 Calories (kilocalories). 3.44 miles @ 4% grade. Total was 30' today. Total Calories burned was 567. Kilojoules applied was 531.
Thu: 20' (short on time) @ 306 watts average. 389 Calories burned. 5.2 miles covered @ 3% grade. Felt like 65-70% effort. Today is my birthday (age 47). Felt strong, and I was hoping to ride later in the day and do something challenging, but with soccer practice for my son, and so on, I simply had no time. I try to reserve time after 5 pm for family.
Fri: My family is sick (respiratory illness). My wife's been coughing for a week and yesterday my son (age 6) started coughing big-time and he was warm (temperature about 99.6). We debated about whether to take him to soccer practice, or not, and went ahead. It was a mistake! He simply felt awful and he ended up sitting down with me for 3/4ths of the practice, coughing, dealing with congestion, etc. Today, he stayed home from school (he attends 3 hours each morning, normally, as a kindergarten student, but he had a 100.5 fever, was sweating like crazy, and coughing a lot. He felt awful! I comforted him most of the day. I still got to ride in the evening, which usually doesn'thappen. My wife doesn't have to stay late after school on Fridays (she normally works for the after-school program at the school for 2-3 hours after school is out). I rode 1 hour today on the bike. I felt awful for 25 minutes (achy muscles, low energy, and so on, so I thought I might be getting the same sickness as my family. I decided to keep the intensity low and just see how my body feels. I meant to go half an hour, but around the 25 minute mark my body felt better all of a sudden. I'm not saying that I feel great, just better. I continued cycling and thought that I'd just evaluate my status every 5 minutes. I continued to feel better and better, so by 45 minutes I was convinced that I was not going to be sick; the achy muscles and overall fatigue or lack of energy was due to lack of sleep last night. My family was sick, up half the night coughing, etc., and so I basically got just 2-3 hours of sleep. However, the easy aerobic ride I was doing at 5 pm today was making my body come alive, after 25 minutes. I rode a full hour. Average wattage was 283 and Calories burned as 1,096. 16.9 miles covered @ 2% grade. For those of you reading this and unfamiliar with the impact of grade, each 1% grade can slow you down quite a bit - probably 1.5-2 miles per hour. Thus, today's 2.5% grade probably cost my 3 miles per hour or a bit more. To generally covert cycling to running, multiple by .4 and you get the running speed. For example, when I ride 20 miles per hour (which is fairly easy for me), that's the same as running 8 miles per hour (20 * .4 = 8.0). And, 8 miles per hour is equal to 7:30 per mile pace, running. (60 / 8 = 7.5). To convert to kilometers per hour, multiply 20 (miles per hour) by 1.609344. Therefore, my approximate easy cycling speed today was was 32.19. And my running equivalent is 12.875 kph (which is 4.66 minutes per kilometer or 4:40 pace per km).
Sat: 15' @ what felt like a moderate effort (not tempo), but my wattage was suprisingnly high @ 341. My heart rate was low (130s), as was my effort (felt like a 3 on a 7 scale, which is my long-time perceived effort scale range: 1 to 7). In my scale, a 4 is a tempo effort. I covered 4.2 miles @ 3% grade during my 15 minutes warm up (moderate effort) and 320 Calories, so 21.333 Calories per minute. Because I felt good, I went straight into a time-trial of 7 minutes to test my aerobic power. I started out conservatively (at my previous average wattage for 7 minutes) ! 460 watts for the first 3.5 minutes. I felt like I could hold that for 15 minutes. Then, I gradually ramped (up) the intensity. I averaged 493 watts the second 3.5 minutes of the time-trial. Really, I pushed in the 527-537 range over the last minute, and I still felt like I could have done that for a longer time, if I were in a real race. I normally try to keep time-trials int he 95-97% effort range, and I advise athletes I coach (and coaches that I coach) to do the same. I never see a reason to max-out during time-trials. I believe that 95-97% effort gives the athlete (or coach) an excellent data reference for determining fitness level. Furthermore, I think that 95-97% is far easier to recover from than a 100% (maximum) effort. Finally, I always want to have athletes know that they didn't give a maximum effort during a time-trial; that way, on race-day, they can dig deeper, knowing what it feels like to be at 95-97% effort versus 100% effort. They don't fall into the trap of confusing the two, and they push harder on race-day. Note, I only think that executing at 100% effort is necessary in really important races; not your average, everyday race, where 95-97% effort is good enough. After I rode the 7-minute time-trial, average 477 watts (a new personal best) and burning 200 Calories (so 28.571429 Calories per minute), heart rate only hitting 164 at the 6' mark and 170 @ the 7-minutes mark, therefore not full-effort, I did a 28' cool down (endurance ride). I rode quite easy or 5 minutes (around 250 watts) and then rode in the 280s after that. I averaged 274 watts and burned 497 Calories after the time-trial.
In total, I burned 1017 Calories in 50 minutes of cycling (so an average of 20.34 Calories per minute) or my kJoules average was 1,092, which is quite solid for 50 minutes of training. My normalized power, per my calculations was 364 watts for 50 minutes. Normalized power adjusts for the relationship of time and wattage (which is the rate of energy used - per second). To clarify, the 7-minutes test in the middle had an average of 477 watts, but it's relative stress (per unit-time) is even higher, compared to the warm up and cool down stress components. I created an advanced formula that shows how much relative impact each wattage (and running speed) impacts one's body. It's very interesting to look at! I may reveal the numbers in my next book, when I have time to write it. It really could open up some eyes about how stress relates to pace (or wattage). Very cool stuff!!!
Sun: 30 minutes easy - 273 watts. HR about 130 out of 174. Legs stiff from the hard effort yesterday.
Last edited by Tinman
on Mon Mar 17, 2014 5:48 pm, edited 1 time in total.