20240129 Day 659 Part-1 - Precor Bike Conditioning & Abs

20240129 Day 659 Part-1
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Precor Bike Conditioning,
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25Km/15.5Mi Distance Goal,
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<52:00 Minutes Time Goal,
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Level-10 Resistance,
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339-400 Watts FTP, FTP High End PR!!
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BW: 155.2Lbs/70.545Kg,
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4.806-5.670 Watts/Kg FTP, FTP High End PR!!
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20:35, 295Kcal @10Km/6.22Mi First Checkpoint,
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40:48, 594Kcal @20Km/12.44Mi Second Checkpoint,
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51:02, 731Kcal @25Km/15.55Mi Endpoint,
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<52:00 Minutes Time/Distance Goal Attained
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400 Watts!! 5.67 Watts/Kg!!! That’s a big milestone! I never thought I’d hit 400 Watts on a bike.
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That said, I “overcooked the meat.” Hitting 400 at the first 10 Kilometers/6.22 Mile Checkpoint set me up for failure. This is reflected in my steadily dropping output at 357 Watts, 5.06 Watts/Kg at 20 Kilometers/12.44 Miles and ending at 337 Watts or 4.805 Watts/Kg at 25 Kilometers/15.55 Miles.
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The biggest part of optimizing these longer sessions is to keep as high but as tight an output range. If I can “only” stay at a lower 370-380 Watts, I’ll be at 20 Kilometers well under 40:00 Minutes. With a bigger Sin Wave with a 30-40 Watt Delta, it’s more like 40:00-41:00 Minutes to 20 Kilometers.
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To do the most net work (Calories burned and a greater Distance covered in a shorter time domain) pacing is key.
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Don’t get exams rush to failure. It IS a race, but to win it’s a matter of the fastest pace you can SUSTAIN, not what you can hit acutely at any one point, especially early on.
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It was still a decent bike but since I felt really good I made a rookie mistake & “overcooked the meats.” 😂
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Post-Conditioning was Toes to Bar, 10x10 before some light pressing.
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Stay in the fight 🇺🇸🇰🇪
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