I had a few bike problems with punctures and a tyre blowout, but got a lot of training in and was quite tired by the end!
GOAL: As with Transition Week 1, no pre-set goal.
Monday: 75' steady + rollouts
Data: ave: 225 W (237 NP), hr 141, cad 91
Notes: Indoors on turbo so HR a bit elevated. Last 30' of first hour around 250-260 W before 4 x rollouts @ 320-350 W
Tuesday: 3h easy/steady
Data: 2h44m, 17.1 mph, hr 134, cad 85
Notes: Puncture half way so rode home on very soft tire (slow!!), also moved saddle down 5mm and forward a bit (road bike)
Wednesday: 3h easy/steady
Data: 3h15m, 17.9 mph, hr 136, cad 87
Notes: Lack of puncture definitely made it faster! Headwind-ish for the majority of the way out, then tail for last 20 miles
Thursday: 2h inc 4x1' @ 170-200%
Data: Pieces: 1: 562 W, 2: 527 W, 3: 518 W, 4: 548 W
Notes: Done into headwind between Fencott & Murcott. Solid numbers but looking to hit 600 soon.
Friday: 2h easy
Data: 1h53m, 17.4 mph, hr 133, cad 86
Notes: Recovery spin, felt sluggish to begin with.
Saturday: 2h steady
Data: 1h49m, 17.1mph, hr 144, cad 83
Notes: Solid steady ride then massive tyre blowout related adventure. Messed around on the turbo for 20 mins on the TT bike too
Sunday: 6x3' @ 115-120%
Data: 1: 385 W, cad 96, 2: 382 W, cad 95, 3: 386 W, 89 rpm, 4: 384 W, 93 rpm, 5: 380 W, 91 rpm, 6: 392 W, 93 rpm
Notes: Trying out head tuck position, seemed ok. Need to fix speed sensor to TT frame though! HR also playing up. Interval 4 felt best cadence wise.
Bike Totals: 15h16m, 810 TSS
Summary: Lots of good mileage in, but I definitely don't have the time to be doing this every week!