Threshold Training Day // 2×30

Stretching my threshold sessions with a 2x30min indoor workout!

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Good morning folks welcome back to the channel it’s Saturday today and this is an old school training Vlog hang on I got to say hello to the zoo up there did you catch that did you see the giraffe so I’ve got about 4 and a half 5 hours on the cards

Today and following on from yesterday’s turbo session which ended up being really good actually so I managed to knuckle down and complete a session that was 2x 30 minutes with 15 minutes rest and the 30 minute intervals were ridden at a power just below uh my average power for the 35

Minute effort in the race up after zwift about a week ago in the zwift games I averaged I think it was 368 wats for 35 minutes which actually ended up being my third best power for 30 minutes A C of straa and there’s activities on there

From 2012 all the way back to 2012 so a good catalog of activity shall we say so that does confirm that I’m in good shape right now and therefore yesterday’s session the 30 minute blocks I decided to ride at about 340 watts and I actually structured the session in a way

That those 30 minutes was broken down into 2 and 1/2 minutes at 3:40 and 30 seconds at about 3:30 and those 30 seconds are more just for a mental break than anything else you’re obviously not you know losing anything by doing 10 watts less when if you’re it on the road

It’d be hard enough to maintain a 10 watt uh difference anyway but I did feel that it would help me mentally get through that 30 minute block uh I did use urg mode which for those of you who don’t know uh basically allows you to hold Rock Steady power you just have to

Pedal your bike and nothing else I was in Fairly good control I got a little bit sloppy towards the end but all in all it was a very good session well what’s next well now that I’ve done a couple of efforts in the region of flat

Out for 35 40 minutes I’m very certain I’m got accurate nothing I can work with to stretch things out and hence why I did a 2X 30 minute session now when you’re working you know when you’re working at that sort of level you want to always focus on doing more time as

Opposed to doing more power um you can leave the more power thing for later in a different training phase but where I am currently it’s about more time uh that’s what’s going to benefit me the most so at the minute I’m thinking the next move might be a 4X 20 minute

Session at the same power but we’ll see uh but also uh I’m not going to stay away from doing these 20 to 40 minute flat out effort either because I want to maintain this trajectory that I’m on currently with some goals that I have coming up in the next 6 to 8

Weeks now it’s not normal for me to stop that early on a ride but uh we are only half an hour in but uh I’m early to meet in the group ride today so I thought well it’s a nice morning well nice is let’s do what we

Used to do in myor and Australia and all these nice places we stopped for a coffee before we even start our ride it’s been a couple of hours since spoke to you last we’ve done a couple of nice little descent I rode with a group for

About an hour hour and a half and now I am heading in a complete opposite direction uh to meet Charlie we’re actually having a a little race on our hands funly enough I’m riding to P call which is about 45 kmet along the south coast of whs it’s a lovely little Seaside Town

Actually and uh Charlie’s driving there so we going to see who can get there first although I have left like 45 minutes before it it will only take a half an hour to drive there should take me about an hour and a half to ride I have a Monumental Tailwind as well which

Is great I’m linking up with a lot of uh new cycle paths that Swansea of Cala jonil have been working on over the last uh well last year probably we got this one here at just outside moriston and the one I’m going to get on in in a

Little bit is going to be running alongside the mway near P Alber and then I’m going to be jumping on the the the bypass past the uh big steel works that a lot of you I’m sure will know of particularly if you’ve done the dragon ride of course and starting margan Park

So that’s the direction we’re heading to wrap up what we’ll probably be a 5 and 1/ half hour ride a little bit longer than I thought but we’ll take it I look a lot you can tell the psychopath isn’t used very often I think it must be

Like an old Service Road almost for the motorway really it’s uh it’s very Mossy grally oh this is a tricky bit this is uh neari there’s a psychopath here but this is like a major Motorway round about so I need to pay attention you now pay attention

I basically got across like one two three four more aliens to get to the cycle path there we go we made it we nearly turned down the M4 Junction there I go like that took a lot of Bravery to hold the go for that well an any P call now but I have

To say this stretch of road outside portal but you’ll know the one locals when you got a Tailwind this must be like one of more one of my most favorite roads in this area cuz you’re just cruising smooth Tac D straight road hardly any cars on it cuz the motorway just there it’s

Beautiful when you got a Tailwind when you got a headwind not so [Applause] much I’ve just received worded Charlie’s just come through batal butt or where I was in the last clip past the steel works it’s probably about 15 minutes away from P call and I’m uh I mean I got

About 10 K 9 k i mean i am I really going to do that in 15 minutes possibly they all defend how strong this Tailwind [Applause] is where is Charlie now last time I checked she was just coming off the motorway but still on a fast Road can I get to the

Seafront before she gets [Applause] there oh I got a headwind to get to the coast this last couple hundred met is in ah I just had a text to Charlie to say she’s made it I told her a messes we to get it I’m about I’m about 3 minutes away 4 minutes

Away that that’s a nice way to end on this sea front you need Collision coverage Yes fire