This two-month bike-focused build has been a good reminder that I have legs – and, they’re getting stronger.
Since my first power test in late November, coach has gradually increased my time in the saddle, interval length and power… from easy recovery spins to long steady intervals to high-watt intervals.
I put all that hard work out there last week during my second bike test. Even though I knew what was coming – three-minute and 20-minute sufferfests – they definitely weren’t any easier. You just get better, right? 🙂
The three-minute test was Tuesday… all out, full bore, pedal your legs off ouch. I wasn’t thrilled my execution, as I started out too hard (again) and faded a bit the last 15 seconds, i.e. it was all I could do to keep pedaling.
Nonetheless, I was thrilled with the result: a 285-watt average, which is up from 261 in November(!).
Following test one, coach and I talked strategy for Friday’s 20-minute test and decided to pick a number I thought I could hold based on recent rides and start 3-5 percent lower than that, gradually increasing during the test to the goal number.
And, it worked! Ten minutes in, sweat pooling on the yoga mat under my bike, my legs were shot but strong enough to kick it up a bit. With three minutes to go, Girl Talk blaring in my ears, I started repeating… you can do anything for three minutes… you can do anything for two minutes… one… more… minute… keep pedaling!
Painful is an understatement, but again, pumped with the result: a 220-watt average, up from 201 in November. Critical power is also up from 195 to 210 watts, and I’m now at 3.82 watts/kg. Hard work pays off, always (in both sport and life), and I cannot wait to see what some more of it can do during this next bike build.
So much #bikelove!
Stay tuned… some exciting things around the corner that I can’t wait to share 🙂
14 Comments
AWESOME improvements Erin!! I’m thinking a power tap will have to be in my near future. They are just so pricy…
Do you feel your power numbers differ from the trainer vs. outside? I have trouble getting the same power number inside on the trainer than I do outside on the road.
Since we’re buried in snow here, I haven’t had a chance to ride outside with my quarq yet (I had a different quarq the month prior to IM Canada and didn’t really focus on my power number then). Pretty sure my power numbers will vary once I am riding outside, though… inside is so controlled without road variations, stoplights, hills, other cyclists, etc., so I do think it’s easier to get a higher power number inside. Will be interesting to test once it finally warms up here! I’ll definitely report back 🙂 Are you higher inside vs. outside?
Awesome!! Bike Tests are the woooooorst in the moment but such a good tool and way to track progress – Nice job! p.s. good call on Girl Talk 🙂
GIRL TALK. YES.
Wow, you are really making progress and were already hitting impressive numbers. You are going to kill it in Wisconsin!
Those wattages mean nothing to me but great job! You’re definitely making some serious progress. I can’t wait to see how that translates out on the road in races
I’m excited to hear about what’s on the for you horizon. I also can’t wait until I understand all the bike power/watt stuff 😉
Bad Ass!!! Goes to show hard work pays off!!! I can’t wait to see what you average at Ironman!!!
When I am doing long running intervals I try and start a little slower so I am able to speed up in the end! I will have to keep that in mind when I my bike tests!! 🙂
Love Girl Talk!!!
Awesome!!! You are definitely making me want to put in more bike time.
Those are some impressive gains on the bike!
You rock! And you are making my legs tired. 🙂 Clearly I need pink leg warmer socks thingys.
Welp, I have no idea what any of that means but it looks awesome! Lol! I’ve never trained with power so I may have to check it out. The bike is my weak spot and you are showing that power helps performance. Thanks for all these bike posts!
Amazing work! I’m still below 200 for 20 minutes for sure; 220 is just awesome!!! Can’t wait to see how your IM goes with such high numbers so early in the season 🙂