After analyzing what happened to me at Turtle Pond with Target Training elite racer Nathanial Ward we concluded that I needed to do V02 Max intervals. Nathanial is not my coach. Actually he's not even a coach. But since we both started racing at the same race (Johhny Cake Lane 1 in 2004), and he's now a cat 2 while I'm a cat 4, I think its a good idea to listen to him some times.
He proscribed five, five minute efforts to be conducted up hill at my VO2 max power. Since I'm a super professional amateur I have a power tap and WKO+. These amazing tools tell me that my VO2 power is 300-325 watts.
What does this all mean? Well, it means that I used to work at a bike shop and got hooked up with a lot of high tech gear, but for the most part have no idea what to do with it!
When I ride at that wattage its pretty hard but not super deadly hard, at least at first. So I rode out to the intersection of 85 and 85A in New Scotland, and did repeats up 85 to Thatcher Park Rd. Effort 1 = not that hard, 2 and 3 = harder, 4 and 5 = lots of suffering. My average power went up with each effort though, starting at 300 and finishing the last effort with a 330 average. I guess that means I did a good job. I rode back to Albany going about 12 miles an hour so I must have done something to myself.
The thing that made this workout really awesome was that while it didn't seem all that super hard while I was doing it, the next day I was close to crushed completely. I went down to the smackdown last night and attempted to attack the group half way up the first climb and again on the second lap. Instead I got a lesson in how to make accelerations on hills by Chuck Quackenbush, Esq. and ended up getting shelled right out the back.
This is becoming a theme for the last week or so - I go from the front of the race to the back of the race in the course of 30 seconds. Supposedly riding up 85 five times and then resting will stop this.
Check back tomorrow for a more interesting post (ie: less related to actual training and racing and more related to the fact that I'm taking today off to recover and its also Pete's birthday) .