Pleasant surprise

Last Wednesday I did Tallac on the Kurt. I did not have much time so I could't do the whole hour. I only managed to do two intervals of 15 min. Basically Tallac is ''3x15-minute efforts spent in the Sweet Spot (88-94% FTP), a little harder than Tempo work but not as exhausting as Threshold work, to improve aerobic fitness - both power & endurance - in minimal time. Recovery between efforts is brief, just 3 minutes. This pace is well below FTP but still requires a high level of focus to remain on target. Further aerobic efficiency via Sweet Spot efforts by improving glycogen storage capacity, fat utilization, and the capacity for more intense workouts later on while increasing power output at moderate intensities. " (Trainerroad).

 

Today I did Trainerroad Goddard. Well. When you just see the workout in terms of average watts you think: no problem. But when the training started I was pleasantly surprised that it contained one leg drills and that the sprints had to be done at high cadence (form sprints instead of power sprints). "3x3min Individual Leg Training (ILT) + 10x30sec Form Sprints + 3x2min ILT+ 2x6min Cadence Spin-Ups; recovery varies.Increase SE (Speed Endurance) & pedal economy; improve aerobic fitness via Sweet Spot work" (Trainerroad). 

 

It's for the first time I did those one leg drills and it's quite fatigueing. At first I had problems with my coordination. My other leg also wanted to participate (I bend it behind me on the Kurt). You have to kick and pull to make sure your pedalling move stays smooth. It's nice to train your quadriceps. Also it had a sensation in my hips. Something different, but nice to do.

 

The last sweetspot interval I couldn't maintain the high cadence given the power so I switched back to make sure I could do the last minute. I could have done the watts but with a lower cadence, but that was not the intention of the exercise. Good to do something different for a masher like me. On long term I however do not think I will ever be someone who -at FTP- likes to have a cadence of 90+, but variety is always good in training.