I’m about 6 weeks into SS18 and am finding a few challenges that I could use your help with:
workouts assume 5 minutes in zone 1 and then going into 36, 48 or 110 minute intervals - this is not always possible in California with stop signs, undulating roads etc. I often need at least 20-30 minutes to get to where I can start attempting 3x8 type intervals at zone 4 + 4 minutes in zone 2. Also, are these supposed to be done on flat roads or hills. I have a few 30 minute to one hour climbs where it is much easier to get into zone 4 than on a flat road - please advise.
my workout today said 110 minutes zone 2 easy - I assume it’s ok to do longer than this 110 minute interval as again it took me 25 minutes riding at 100-130 bpm just to get to a road where I could start on 110 minutes in zone 2 from Napa to Calistoga on an undulating road with only one stop light. Often my rides end up taking 45 minutes to 1.5 hours longer than what the plan states because the plan assumes roads that don’t exist after a 5 minute warm up from my house:)
dealing with wind - I mean significant head and cross winds - not sure what it is like in Boulder but it is windy in the north Bay and East Bay here in NorCal in the evenings when I work out and I’m finding on some of these interval workouts on flat or undulating roads or roads with less than a 3% grade that it is hard to get to 160bpm+ going into headwinds and crosswinds - even when going very hard. Please advise on what to do.
Also - I sometimes just run out of road for these workouts - meaning that after an 8 minute interval at zone 4 + 4 minutes in zone 2 that I have to turn around and descend in zone 2 (130bpm+) in order to then turn around and head back uphill to start the next 8 minute zone 4 interval (as the road is only 20 minutes long before it descends). I’m assuming this is ok to be doing the zone 2 on a descent as I can’t always be in a place where I have 36-48 minutes of uninterrupted roads or a sustained climb for this long.
The races that I do are typically 6-13,000 feet of climbing but none of the workouts give any information on flat vs. undulating vs. hilly vs. mountainous terrain so please advise on how to best select the right roads for workouts as the workout in training peaks doens’t provide any guidance.
Looking forward to Wildwest gravel and CO2UT gravel races in May and liking that I’m setting strava PR’s on days in zone 2 and setting times close to or better than local pro’s so something is working right!
Cheers from Napa