Have a goal, then smash it (eventually)

[Marky Mark]

[quote="Robh"]Mark,

When your next down you can have some Race Day Boost (Sophate) to try.

Rob

[Robh]

Mark,

It's a 4 day protocol to be taken 4 times a day so no red bull I'm sorry.

Rob

[Robh]

[quote="Marky Mark"]

I assume that
1. will increase muscle mass?

[Marky Mark]

Cheers Robh,

I had upped the anty last week.

Monday.
60 min turbo AM @ 140 HR

Tuesday.
65 min turbo AM @130 HR

Wednesday.
35 min turbo AM @140 HR
28 mile PM ride to Pilates class - then class - then ride home

Thursday.
Rest day.

Friday.
26.5 mile evening ride at higher than normal pace.

Saturday.
56 mile extended CR with Rob Quinn, inc pub stop.

Sunday / Monday.
Rest days

My quads were still fatigued up to Monday night.
Is that a good or bad sign?
PS they are ok this morning.

Marky Mark

[Marky Mark]

NEW turbo training style.

Mixed it up a bit this morning on my Turbo.

First 40 mins at a fixed speed and cadence. 18 mph and 90 rpm.
This produced a HR of about 130-135, and stayed fairly constant.

Next 20 mins in a higher gear. 18 mph and 65 rpm. (strange riding at such low cadence)
This produces a HR of about 115-120, and stayed fairly constant.

Conclusion :-

I can ride at the same speed and reduce my HR by grinding gears.
How long can I do this for? Not long and it put a lot of pressure on my knees.
How does this relate to the road? I can switch between stressing my legs and respiratory system.

Nice to know my HR can be reduced if I need it be lowered.
Does grinding gears produce more Lactate, or any other nasties?
Where am I going with this... Aint got a Danny La Rue!

Marky Mark