Welcome

I started this blog in 2010 when there were 11 weeks to go before my next Ironman triathlon. People have found it interesting (mainly my Mum!) so I continue to write.
The Ironman is a long distance triathlon; Swim 2.4miles, Cycle 112miles, Run 26.2 miles (marathon). I have competed in one every year since 2004. I hope this blog can help others see what is involved. I find the process of writing it makes me more accountable and motivates me to do the harder sessions when i'm not feeling like it!

Tuesday 13 July 2010

Turbo 

cadence/heart rate pyramid
5mins @ 124bpm - 85rpm,
10mins @ 130bpm - 90rpm,
10mins @ 130-136bpm - 95rpm
10mins @ 136-140bpm - 100rpm
20mins @ 140-147bpm - 105rpm -THIS IS STILL AEROBIC-
10mins @ 124-130bpm -90rpm


Had to split the 20min block into 10/5/5 mins


http://connect.garmin.com/activity/40520840


Surprisingly hard session - although aerobic, the higher cadence made it tough.
Raised the saddle a couple of mm as wearing less padded shorts now - ouch!
Think the principle of this session is "neuromuscular adaptation" your synapses can get used to firing at a particular frequency and these sessions can shake all that up. It's also a good at demonstrating how little pressure you have to put on the pedals to push them round and if you can get it right you can produce a lot of watts (which I couldn't!)

Tough to do after a 7am-7pm day at work.




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