Jan 26
This past Tuesday and Thursday was classes 10 and 11 of Carmichael Training Systems classes.
Class 10: Time Trial Intervals with Jane Rynbrandt after the warm up there are 3 6 minute time trial efforts and then power intervals.
ncrease your maximum sustainable power
Class 11: PowerInterval Ladder with Abby Ruby after the warm up this class power intervals up the ladder 2 sets and then more power intervals before cooling down.
Both of these classes were great, both classes are similar to the work and effort it seemed like. Both are good for increasing your maximum sustainable power and will increase your VO2 Max. Both classes are taylored for riders with power meters. I really need to pick one up but will have to save
Jan 17
I've been looking forward to this workout since Tuesday might when I completed class 8 and downloaded 9. This class was awesome. It was power intervals at max effort one after another with a short recovery between each. It really pushes you hard. My only gripe with the workout was the production values of the video. I download the videos to my iPhone and then attach the iPhone to the handle bars of my spin bike and watch the video that way while I do the workout. Normally I just have the audio go through the speakers of the iPhone so I don't have to wear headphones. The audio was muffled making it really hard to hear the instructors. I ended up having to stop the video and go find my headphones.
Jan 15
This class consists of a 6 minute Tempo internal that then rolls into a 4 minute steady state interval with a 2 minute recovery. There are 3 sets total. The total workout lasts one hour. Keeping in my target heart rate ranges and pedaling at the prescribed cadence wasn't too hard and it felt pretty good. Although Carrie kept making a reference about future classes, that this workout was easy compared to what's yet to come.
Jan 8
This is a great workout, simulates a real ride as it goes from tempo to steady state back to tempo and then back to steady state before the cool down. This is the first workout on my modified spin bike. I hooked up a blackburn delphi 3 cycle computer to it so I can get my speed, cadence and milage.
Speed: 17.5/24.7mph
Distance: 18.75 miles
Cadence: 88/124
HR: 124/154 bpm
Total time: 1:03:54
Video
| WarmUp | 10:00 |
| Fast Pedal | 02:00 |
| Recovery | 01:30 |
| Fast Pedal | 02:00 |
| Recovery | 02:00 |
| Tempo | 08:00 |
| Steady State | 06:00 |
| Tempo | 10:00 |
| SteadyState | 06:00 |
| CoolDown | 10:00 |
| Total Time | 1:03:00 |
Jan 5
This morning I did the verification workout of the Field Test. The Steady State heart rate was calculated at 129-134 using the field test calculator on the trainright.com site. I was running the numbers myself when I was writing this post that it seemed low. I went back to the calculator and reentered my 2 heart rates (147 & 151). Not sure what I did but today's the SteadyState numbers were computed at 139-144. I'm not sure what I did when I originally entered my numbers but the Tempo and Climbing Repeats numbers were off by 10. I've updated my Field Test numbers to reflect that. The verification backs up the higher numbers:
- SteadyState 1: 128/139
- SteadyState 2: 136/142
- SteadyState 3: 144/153
This week I'll redo this verification to make sure that I'm tracking for the new range. Here's what this workout entails:
| WarmUp | 10:00 |
| PowerInterval | 01:00 |
| Recovery | 01:00 |
| PowerInterval | 01:00 |
| Recovery | 04:00 |
| Steady State | 10:00 |
| Recovery | 07:00 |
| Steady State + 10-15W | 10:00 |
| Recovery | 07:00 |
| Steady State + 20-25W | 10:00 |
| CoolDown | 10:00 |
| Total Video Time | 1:12:41 |
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