Running on Fumes

As I've said, I really cranked up the intensity over the last few weeks.

Since June 25, I've had one thought on my mind: Deep Blue 20K time trial. I've been training like a lunatic for it non-stop.

As of yesterday, I've lost 5 pounds in those 8 weeks, putting me at 189.4. It's not a lot of weight to lose for that time frame, but I had to eat a lot just to keep my performance up.

My plan was to train up until today, then start to taper for the race, which is in 10 days. That plan worked out perfectly. This morning on the trainer, on my last interval, my body just stopped. My legs were exhausted, I could barely turn the pedals, and I was ready to call it a day. Just in time.

For the next 10 days, I'll be alternating very easy days with some moderately intense days, trying to let my body rest without losing any of the hard-won fitness.

For the power.data guys, this is my performance chart from the last month:


I'm ready for some rest and a great race day!!

Turning up the Heat

Last month, I dramatically increased my training volume, going from about 4 hours a week on the bike to 9 to 10 hours a week. This month, I've stayed around 9 hours a week, but I'm riding much more intensely.

Before, I was doing a lot of moderate intensity. I'd finish a ride and just tired from sitting in the saddle, but not really from the workout. Now, I'm structuring my workouts so that they are hard enough that I need an easy day or a day off after each major workout. I'm doing intense threshold and VO2 intervals two days a week and a time trial each week, plus a group ride that is intense enough to make me work but no so intense that I'm worried about getting dropped in the middle of nowhere.

For the power geeks, since June 15, I've increased my CTL from 45 to 78. 

My weight has finally started to drop. I was up to 194. I've only lost a couple pounds (down to 191.4 this morning), but at least it's moving in the right direction now. With just three weeks until the Deep Blue Time Trial, I am aiming to be 190 pounds at the start.

My biggest goal is to keep my momentum going into the winter. I've got a few ideas for things to do this winter to keep me on track and finally break the 1 hour 40K mark next year.