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Power File 2.8.10: Passport stamped upon entry to the Republic of Wussy

I sure hope my visit isn't very long. I meant to do a couple 15-minute LT efforts to warm up, then crank into some 1-minute intervals. But I haven't been on the bike since before the storm and after too many hours of shoveling and being a dad, I had to sit up. I'm totally letting Cliff get away with half-wheeling me, too.

Power File 2.3.10: Wow, was I unprepared for that.

These were the first efforts under 3-minutes I've done since probably around Turkey Day last year. I did 3x2, 3x1 and 3x:30, shortening the rest between intervals each time as well. As they got shorter, they got steeper and came quicker.

3s are like 5s in that you're keeping an eye open on the next minute. But 2s are (to me) nothing like 3s. With 2s I'm breaking the effort into 30 second blocks, and then breaking the 30 second blocks into thirds, hoping to hang onto the next one. 1s are easier for me since I can pretend I'm not paying attention for a little bit and suddenly I'm halfway through.

But the :30s took me altogether by surprise. If I had anything going for me last season, it was the :30 seated sneak attack. But I did no weights during the off-season and almost all my trainer work has been above 100 rpms. Throwing it into a big gear and powering away requires force I simply don't have right now. I'm 20 minutes off the trainer and still seeing spots. I'm sure I'm still good looking and all, but I sure feel like butt.

Time to work some force workouts in. Just not today, and probably not tomorrow.

Power File 1.31.10: 2x(15+5)s

I hate 2x20s. Just can't do them, particularly on the trainer. So I tried to trick myself into breaking a couple 20 minute intervals into a 15-minute LT interval followed by a 5-minute VO2 interval. Turns out I'm not easily fooled, and didn't like these much either.

The first wasn't wholly embarrassing, with the 15-minute LT part coming in at 287 watts, followed by 5-minutes at 321. The second was, well, less. By the way the power trailed off in the second interval, you can see I didn't leave a whole heck of a lot on the table in the first. Unless I lose about 15 lbs between now and Sunday, I just might be a sitting duck at my Cutaway Clothing Throwdown Challenge. So far, the only people who want a piece of me are a couple guys on my own team. Ingrates. 3 bikes left in that room - let's go mano a mano. If you win, I'll give you a Cutaway Clothing t-shirt.

Power File 1.27.10: 3's, please. A tall stack and a short stack.

Last time I didn't go hard enough in my early intervals and had to ramp it up through the workout. This time I made the opposite mistake, starting harder than I could maintain for all 6 intervals in the workout. You can see how the second batch of 3s suffers from a mild case of wussy. You can also see how ragged they get as I go on. The first one is nice and level, but every one after that provides some evidence that I was struggling to turn over the pedals. You ever see Brian Sacawa's intervals? Man, that guy just snaps them off like a drumline.

BTW, I'm racing the Throwdown at Conte's in Bethesda on Sunday at 1pm. Race with me in the same room, and if you beat me I'll give you a Cutaway Clothing t-shirt. There's 5 bikes left in there. Who wants a piece of me?