Congrats to Justin Leov, 6th in Elite Men's Downhill at World MTB Championships and Allen Vugrincic winning a Masters Sprint Event in the US!

Another good week of training. This week I committed to riding at Masters World Track Cycling Champs in Sydney being held in October. I hope to do these then come back and ride NZ road cycling champs in Wanganui the next week in preparation for 2009 Masters World Games which will include both road and track cycling events.

This weeks training was week three of good consistent training. My goal for this block was consistent training after 8 weeks of a colds and flu. So while my weight is still on the high side I feel confident that with some hard work over the next 15 weeks I can put together a good Pursuit and Points Races at Masters Worlds.

Monday

TSB -8, Temp 36.3, RHR 50, Sleep 10, Sleep Quality: Average, Felt: Okay. Absolute crap ride. Had nothng in the legs. Couldn't even get heart rate up to a decent level???

Entire workout (139 watts):
.Duration: .53:12 (1:11:38)
.Work: .382 kJ
.TSS: .40.4 (intensity factor 0.727)
.Norm Power:.162

Tuesday

TSB -7.8 Temp 36.3, RHR 63, Sleep 8, Qual Good, Felt: Crap. Felt pretty crap all day so no riding.

Wednesday

TSB -4.8, Temp 36.3, RHR 56, Sleep 8, Qual: Crap, Felt: Average.

Windtrainer efforts in morning. 5 x 1min on 1min off. Not really on my game.

Entire workout (138 watts):
.Duration: .25:28 (26:41)
.Work: .192 kJ
.TSS: .30.3 (intensity factor 0.885)
.Norm Power:.197

Peak 1min (310 watts):
.Power: .238.460.310 .watts
.Heart Rate: .125.174.155 .bpm
.Cadence: .44.106.100 .rpm

Thursday

TSB -4.3, Temp 36.3, RHR 56, Sleep 8, Qual: Ave, Felt Okay.

6am windtrainer 4 x 5min on 1min off at threshold pace. Felt okay.

Entire workout (172 watts):
.Duration: .33:56 (33:57)
.Work: .343 kJ
.TSS: .43.1 (intensity factor 0.881)
.Norm Power:.197

Peak 5min (227 watts):
.Power: .89.396.227 .watts
.Heart Rate: .128.175.167 .bpm
.Cadence: .42.108.101 .rpm

Friday

TSB -4.9, Temp 36.3, RHR 56, Sleep 8hrs, Qual: Ave, Felt Average. Frigging cold day. Fog at night so no riding on the road. Did a session on Tacx Fortius but hard to get HR up and didn't good. Rode home from work then did 15min on rollers.

Entire workout (149 watts):
.Duration: .1:32:52
.Work: .752 kJ
.TSS: .76.2 (intensity factor 0.738)
.Norm Power:.165

Saturday

TSB -7.9, RHR 56, Temp 36.1, Sleep 10, Qual: Okay, Felt, Okay.

In evening did 30sec on 90sec off efforts on windtrainer using Track Bike and Aero Bars, Resistance level 4, Did 11 efforts before started to lose good form. Stayed on trainer for 30mins at 160-180watts and 145-150bpm after.

Tried narrow arm position on aero bars, felt good.
Entire workout (169 watts):
.Duration: .56:13 (1:03:20)
.Work: .555 kJ
.TSS: .88 (intensity factor 0.982)
.Norm Power:.219

Peak 30s (428 watts): effort 6/11
.Power: .377.508.428 .watts
.Heart Rate: .141.178.159 .bpm
.Cadence: .80.122.113 .rpm

Sunday

TSB -11.4, Temp 36.1, RHR 60, Sleep 8, Qual: Crap, Felt: Ave.

After four good days of riding and TSB below -10 had a day off.