Since my last post, I have completed all the necessary workouts and group rides.
Monday 12th Aug - Workout #4
Anaerobic Power Development - After the high of Workout #3 with sprints, this one was prob one of my least favourite rides...the intervals consisted of a few rides > 90rpm hitting the high power zones. Great for 30sec - 1min but when you have to do 2 x 3min, it was hard especially as the aim is to ramp up rather than to start out too strong.
Tuesday 13th Aug - Workout #5
I have always been curious about this test as it is the means of assessing which power level you needed to work at for those spin classes I used to do at Art of Cycling. I used to base my power zones at 280W+ MMP. Having finally done this test, my MMP is 320W but this is prob not something I would use as a guide if I am to go back to Art of Cycling as 320W would be too high for the general workouts especially when I do double sessions.
Wednesday 14th Aug - Social Group Ride
This is my fave session of the week as it is like a recovery ride after two days straight of workouts. It is led my ladies who lead the AHDR Tuesday evening rides (they live in Adelaide I believe) and the pace is nice. This week, they didn't put up the fence as the glitch occurs where people who have been dropped are also kicked out of the session which is not the point of these fences - they are to keep the group together at the front. What ended up doing was a dozen or so went off the front and they were well ahead - we are talking 9min ahead of the group and were not interested in slowing down at all.
Thursday - Rest Day. I just did Pilates in the afternoon.
Friday - Rest Day. Another one....I needed it as the Pilates session was hard work.
Saturday 17th Aug - Workout #6
This one is called Chase the Breakaway and it consists of many quick sprints, surges, 10min ftp and more surges. I have a love/hate relationship with is workout as I love long sprints but I don't enjoy long durations....I have started to "count" during the sessions but it is mind numbing.
Sunday 18th Aug - Workout #7
After so many days of putting the hard yards on my legs, the VO2 Max development workout was hard. My legs didn't want to turn anymore so I tested out two modes of hitting those power zones. With ERG mode - you either hit those power zones by spinning hard or when you spin slow, the trainer will get harder so that when you turn at that speed, you will be hitting those power targets. I have noticed that my heart rate likes the slow pedals better but I could not sustain it as my muscles fatigued out. I have really started to learn how to appreciate what the ERG mode does now and will not stuff it up on my normal workouts.
Monday - Rest Day - got a massage afterwork to flush out stiffness
Tuesday 20th Aug - Workout #8
4min Power Duration - I thought I would love this session but I have underestimated how my body can sustain high power outputs. The workout started out similar to previous workouts with some intervals and ramp work before the 4min power test...I started out too strong but I am guessing that I am using my strength as I am not a ramp person....I realised that I was exerting my body over it's limit as I started to have a nosebleed half way...yikes..
Having done 8/8 Workouts and 4/4 Rides/Races, I have graduated from the Academy. I will continue with the workouts as I would like to cycle through them all to see if I am able to improve especially now I am aware of how the sessions are. I am also looking forward to do another ramp test (for ftp) to see if I have gained any strength from 163W but I will need to do this session with fresh legs and not so soon after a workout.
Here are a few interesting stats/data from Zwift Academy - downloaded from Today's Plan:
This image below shows that my strength is above the average of 30-39 females but way below the "best" within my age group - no brainer....you can also see my strength is in the sprints and very much close to the average after 4min...
The graph below shows where my strengths and weakneses are - great at sprints, terrible at endurance....hahhahaha....I can't believe I did two Ironman races but it makes sense that I did them so slowly!
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