Post injury - wanting sub 40min

[dale_8888]

Hey TheEd,

I was pretty lazy last week. Didn't do anything after the 4km TT on Wednesday before Sunday where I did a bike TT (25km) then a MTB about 10 hours later.

I thought about what you said about the spinning and thought I'd give it a bash. I'm also going to stick to your training plan more rigidly after I finish this race on Sunday as I am switching my focus towards running. My last tri is in early April so I think my swim won't drop too much between now and then but ride and run might pick up a bit.

First of all did an easy jog today. 8.3km, av 6:13/km, av HR 139.

Wasn't sure on the best way to go about the spin session so I just started easy then did 1min spin, 1min easy. Just to let you know the bike TT I averaged 222W, so I think threshold would be roughly 200W. Based on that I aimed to be doing about 100W at 100RPM. This session was done on rollers as well. Let me know what you think.

Time av RPM av Power max Power av HR max HR
5:01 | 96 | 103 | 155 | 135 | 142 ------ Warm up
1:00 | 120 | 130 | 147 | 149 | 155
1:00 | 102 | 98 | 130 | 149 | 155
1:00 | 121 | 132 | 156 | 150 | 158
1:00 | 100 | 94 | 120 | 148 | 157
1:00 | 123 | 136 | 169 | 152 | 160
1:00 | 101 | 91 | 131 | 154 | 160
1:00 | 123 | 129 | 171 | 152 | 159
1:00 | 103 | 92 | 148 | 154 | 159
1:00 | 125 | 132 | 170 | 156 | 162
1:00 | 103 | 90 | 137 | 156 | 163
1:00 | 125 | 132 | 158 | 156 | 162
1:00 | 103 | 92 | 124 | 158 | 163
1:00 | 127 | 139 | 172 | 159 | 165
1:00 | 101 | 91 | 159 | 160 | 166
1:00 | 131 | 148 | 176 | 161 | 170
1:00 | 101 | 91 | 138 | 163 | 171
1:00 | 129 | 142 | 174 | 163 | 168
1:00 | 101 | 89 | 147 | 161 | 168
1:00 | 133 | 152 | 190 | 164 | 172
1:00 | 102 | 89 | 132 | 165 | 173
5:00 | 94 | 61 | 355 | 136 | 161 ---- power spike was a test, max 177RPM

I found it easier the more I did it. What do you think for the spinning? I am not sure whether to do shorter higher RPM (130+) intervals or longer, slightly lower RPM (115-120) intervals?