I finally got back on the bike this morning following a pretty restful night. I did wake up with the twins at 2:00 am feeding time, but Laura and her mom took care of the feeding, and I got to drift back into dreamland. Did I mention that having a grandmother in the house immediately following the birth of your kids is a godsend?
Today's workout was a set of Power Pulse Intervals, as prescribed by triathlon coach Rich Strauss' pre-packaged Advanced Off-season Iron Distance training plan. As before, the workout is an hour long session consisting of an easy warm up followed by 5 x Work Interval ("WI"), where the WI involves riding at about funtional threshold power (FTP) + 5% until your heart rate reaches lactate threshold (LTHR) + 3-5 bpm and then recover. For me, FTP = 275 watts and LTHR = 168 bpm. So I'm targeting about 290 watts until my HR reaches about 171-173 bpm. Rest intervals between WI's should be about one quarter of the time spent in the WI.
As you can see from the graph, my WI's weren't particularly long. Recall two weeks or so ago when I did my first set of PPIs, it took quite a while for me to reach LTHR, particularly on my first interval. This time, I got there very quickly, particularly on the last four intervals. I didn;t keep my rest intervals at the proper length, either. They should have been much shorter than they were. Ah well... I knew I'd lose fitness, as I haven't been on the bike in about 2 weeks. Hopefully, I can get into a routine and rebuild my lost fitness fairly quickly.
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