I have been doing the weekly cross practices on Sundays and Wednesdays and both are very different. I think they primarily work the VO2 max area and I am also adding in sprints and more VO2 max on Fridays. Today I did 3 sprints (1 standing start which was not very good, a rolling 12 mph start which was very good and a standing start in the 39 which was better than #1 but still not very pretty to watch). I was able to hit 1254w for the 2nd sprint and hold it at 880w for 17 seconds which is not bad for me.
I then did a small pyramid of 3-4-5-4-3 VO2 max intervals. I did the first 3 with complete recovery rest intervals as 3(4)-4(5) and then did incomplete recovery for the last 3, 5(4)-4(3)-3(2). These had an average wattage around 333w which is right in the area I wanted. The efforts felt good and recovery was fine. This was in a ride that lasted around 1:45 and gave me 117 tss.
Here are the intervals...
Sunday looks nice with a run-up and a 30 minute race effort. Then only 2 more weeks to GA CX #1 in Dahlonega. The fair is in town next Wednesday so I may substitue something else instead of CX practice.
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