20240220 Day 681 Part-1 - LifeFitness Bike Conditioning, - 30Km/18.66Mi Distance Goal,

20240220 Day 681 Part-1
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LifeFitness Bike Conditioning,
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30Km/18.66Mi Distance Goal,
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Sub-52:00 Minutes Time Goal @25Km/15.55Mi,
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Level-14 resistance,
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292-296 Watts FTP/Avg,
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BW: 157.3Lbs/71.5Kg,
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4.083-4.139 Watts/Kg FTP/Avg,
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20:19, 245Kcal @10Km/6.22Mi First Checkpoint,
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40:57, 486Kcal @20Km/12.44Mi Second Checkpoint,
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51:32, 604Kcal @25Km/15.55 Third Checkpoint,
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62:03, 725Kcal @30Km/18.66Mi Endpoint,
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@25Km/15.55Mi Distance/Time Goal: Attained,
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@30Km/18.66Mi Distance Goal: Attained
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The reason why I have a seemingly arbitrary 52:00 time goal at 25Km is actually very specific and nuanced. At Level-14 Resistance on the Lifefitness Model, Level-10 on the Precor Bike, if I hit Mile-1 3:20 Minutes, Mile-2 @6:40, Mile-3 @10:00 Minutes then I’m tracking to hit the First 10Km Checkpoint in Sub-21:00 Minutes then the Second, 20Km in Sub-42:00 Minutes. Then, since I’m training to INCREASE pace as I go, I should hit the Third, 25Km Checkpoint in under 52:00 Minutes with an FTP (Functional Threshold Power) of 4+ Watts/Kg.
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THATs the reason. Now that I’ve climbed from 2.5-ish to 4 watts/Kg, that’s my new minimum standard. It’s what keeps me from sandbagging and ensures that as used to these longer bikes as I get, I still always obtain a training effect.
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This is one way I use the metrics I track to drive performance and continue to make progress even into my mid-40s. This is how I can determine when to pull back, or when to kick it up a notch.
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Tracking certain performance metrics is like checking your bloodwork or managing a portfolio. That or simply put, it’s an objective way (not just how you FEEL) to self-coach and manage fatigue making your training challenging day to day but remain sustainable.
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Stay in the fight🇺🇸🇰🇪
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