Mmm cupcakes

3/18/09

I discovered today that chocolate cupcakes are probably not the best thing to fuel up on before a long hard training session. Being that I workout at 5AM, it doesn’t give me a lot of time to eat breakfast so I thought a cupcake would provide the immediate fuel I needed (wishful thinking, I guess). While it may have provided fuel and tasted incredible, it didn’t agree with my stomach! I’m not completely sure it was the cupcake though as I’ve been feeling a bit queasy all day. I always say that you know you’re working really hard when you get that feeling like you’re going to throw up…well, I know I was working hard today.

We previewed the Global Ride Italy series DVDs today, which were great inspiration for my training! The footage was absolutely breathtaking and the climbs were intense. There is a counter for each section of the ride which helps to keep you motivated and to section out your ride. The music was just right to get me focused and to inspire me when I needed it most.

Today’s training was based on Power, using the Keiser M3, and my goal was to maintain 210 watts for 2 intervals of 30 minutes. In reality, here’s what it looked like:

 Warm Up: 25 minutes, increasing resistance by one gear every minute or two minutes. By the end of the warm up I was at 200 watts.

 1st Interval: 30 minutes at 200 watts, varying positions on the bike. If I stood up I had to increase the gearing to make sure I maintained 200 watts. Occasionally I did peak around 210-220 but mostly stayed around 200.

 Recovery for 15 minutes at 140-150 watts

 2nd Interval: 25 minutes at 190-200 watts. My legs were more fatigued at this point so it was harder in the beginning to maintain the wattage. I alternated sitting and standing to mix it up, each time increasing the amount of time I was in or out of the saddle.

 Recovery for the last 10 minutes at 160 watts

 Cool down for 10 minutes.

I’ve already exceeded my Heart Zone points from last week and still have Friday’s class to teach. Tomorrow will be strength training and possibly swimming in the evening.