SportsTrackLive | jpcollins | Cardiac Output A

Attempt #3

Complete a five min warm up and two consecutive 20 bike sessions. I did not worry about my average heart rate, I was trying to keep my RPMs above 70. My average RPMs and Average watts include a five min warm up and both 20 min sessions.

Segment A

  • Distance: 5.3 miles
  • Average HR 130
  • MPH 15.9
  • M/S 7.1

Segment B

  • Distance 4.85 miles
  • Average HR 130
  • MPH 14.9
  • M/S 6.5

Segment C

  • Distance 4.85 miles
  • Average HR 131
  • MPH 14.9
  • M/S 6.5

Average watts (45 min) 198
Average RPMs 64

SportsTrackLive | jpcollins | Cardiac Output A.

SportsTrackLive | jpcollins | Cardiac Output B.

SportsTrackLive | jpcollins | Cardiac Output C.

SportsTrackLive | jpcollins | Cardiac Output

Attempt #2

Complete a five min warm up and two consecutive 20 bike sessions. I did not worry about my average heart rate, I was trying to keep my RPMs above 70. My average RPMs and Average watts include a five min warm up and both 20 min sessions.

Segment A

  • Distance 5.2 miles
  • Average HR 134
  • MPH 15.6
  • M/S 6.9

Segment B

  • Distance 4.9 miles (6% less than segment A)
  • Average HR 136
  • MPH 14.7 (6% reduction from A)
  • M/S 6.5 (6% reduction from A)

Average watts (45 min) 200
Average RPMs 66

SportsTrackLive | jpcollins | Cardiac Output A.

SportsTrackLive | jpcollins | Cardiac Output B.

SportsTrackLive | jpcollins | Cardiac Output A/B

This was my first attempt at testing cardiac drift and trying to find my decoupling rate. I took a cardiac output session and divided in to two – consecutive – twenty min sessions. I used a stationary bike that provided average RPM’s and Watts.  After a five min warm up I started out at 80 RPM’s – after about 10 min I was unable to maintain this pace and settled for a HR average of 130 as my guide for both sessions.

My results:

Average watts: 207/238

Distance: 5.6/5.9 miles

Average RPM’s:  70/72

MPH: 16.8/17.7

M/S:  7.5/7.9

AVG HR 131

Need to make a few changes for sure, I expected the second session to be more difficult and it wasn’t. I will try again later this week.

SportsTrackLive | jpcollins | Cardiac Output A.

SportsTrackLive | jpcollins | Cardiac output B.

SportsTrackLive | jpcollins | Cardiac output

Unload week

Cardiac output

45 min

RPE 4

Distance 11.8 – avg RPM 72

MPH 15

M/S 7.03

SportsTrackLive | jpcollins | Cardiac output.

SportsTrackLive | jpcollins | LER

Block 2 – week 3 – day 3

Lactic explosive repeat

3 sets of 10 – 30 second bike sprints – 20 seconds rest between reps – 5 min between sets.

RPE 9

Distance 10 miles

MPH 15.7

 

set 1 RPMS over 115, set 2 RPMs over 110, set 3 RPMs over 105

SportsTrackLive | jpcollins | LER.

SportsTrackLive | jpcollins | Lactic power int

Block 2 – Week 3 – Day 2

Lactic Power Interval

3 sets of 4 – 40 seconds 120 RPM bike sprints. 60 seconds rest between sets 6 min between sets.

RPE 6

Distance 7.8 miles

* drop one set and added a rep to each set…wanted to see how much harder it became… My lactic system is functioning much better the lower rest between reps did not phase me, I felt strong, my output was higher in both the distance covered and RPMs.

SportsTrackLive | jpcollins | Lactic power int.

SportsTrackLive | jpcollins | Lactic capacity int

Block 2 – Week 3 – Day 1

Latic capacity interval: 4 set of 90 second sprints with 60 seconds rest between reps – 6 min rest between sets. RPE 8 Distance 12.25 miles First 30 seconds at 110+RPMs, next 30 seconds st 105+RPMs, last 30 seconds at 100 RPMs

RPE 8

Distance 12.25

SportsTrackLive | jpcollins | Lactic capacity int.