Looks like my 20 wk training plan will start on Nov 24. Looks like I will be able to eat anything I want for Thanksgiving this year
Be sure to share although ur workouts may be too hard for me I may have to modify-
Lori
Are they still having swims on Saturday? I haven't been in a while
My understanding is yes. I haven't been for a while either.
On the express bike i rode at the y Saturday it said myaverage wattage was like 120. Is that good or bad ? What should I be working towards ? I only did like seven miles but it felt like 50 and like I was dying .
The average watts for an entire ride doesn't mean much but I would say 120 isn't bad. You have to remember that to really use the watts for comparison you have to factor in weight. watts/Kg. For me, 120w/100Kg=1.2 would be pitiful. 2.0-2.5 is an average cyclist and 4+ is elite. But that is also the average power over a 40k time trial (1 hour) and doesn't include the warm-up or cool down. I think those machines will do a power test (FTP) but I haven't looked at them that closely. Once you figure out your FTP it becomes a lot easier to figure out how to get the most out of your work-outs instead of just randomly spinning.
So mine would be 120/52kg = 2.3. I guess that's average maybe but I felt like I was working harder than as if I had been riding outside
Trainer riding is definitely harder than riding outside. There is no coasting or downhill. That is part of the reason it helps to have a plan when you get on the trainer. It makes the time pass faster and you make yourself hit defined targets while followed by rest periods. It will make you much stronger on your outside rides.
Noticing that riding the express bike, I'm not logging as many miles but I am going for the amount of time that the training plan suggests. Hope that's not a bad thing bc it feels like so hard. Also, my run times after the express bike aren't quite as fast as if I had ridden outside.
The distance on a trainer is nothing to worry about. The time and effort is the most important. I wouldn't worry about the speed either. It is just not accurate on a trainer.
What would be zone 1-2 HR range?
First question is do you have a HR monitor? If you do, then you will need to calculate you Lactate Threshold with a field test and plug the results into a formula.
If you don't have a HR monitor, you can use RPE (Rated Perceived Exertion). Zone 1 is incredibly easy and you can go for hours. Zone 2 is slightly more intense but you can still carry on a conversation
RPE/HR Zone Chart
Z1 - Zone 1 or RecoveryZ2 - Zone 2 or Extensive enduranceZ3 - Zone 3 or Intensive endurance/muscular enduranceZ4 - Zone 4 or Sub-thresholdZ5a - Zone 5a or ThresholdZ5b- Zone 5b or Super-thresholdZ5c- Zone 5b or VO2 Max
And if you have a HR monitor and wore it during the Turkey Trot, send me the file and I can calculate your zones for you.
I don't but riding the bike today I was avg 115-130 and able to talk however it didn't feel like I could go for hours. The plan stated to ride 75 min c hr zone 1-2. Just wondering if I'm going too hard, my resting hr is usually in the 50s
Your resting heart rate and "Max" heart rate will not help you predict your zones. You really need to find your lactate threshold. If you got a video with your trainer, it usually has a work-out to calculate your threshold. If you didn't get a video, you can borrow one of mine. I will bring it to work tomorrow. The threshold test HURT. Also your run threshold and bike threshold values are usually different. The indoor trainer and outdoor road rides are also slightly different.
When I get a 75 minute Z1-2 bike workout, I put in a 1:20 Spinnerval video that is an aerobic base builder and gets me to the same goal. 75 minutes of continuous, mindless Z1-2 is probably not an efficient way to spend on trainer time. It would be fine outdoors but not inside. IMHO