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40/20's

August 12, 2019

40/20's

This has been a great 3-day training block and my body is cooked.

by Alison Powers, ALP Cycles Coaching

In February, I wrote a blog post called Training to Train and in it, I disclosed that I had signed up for a bike race-Steamboat Gravel (SBT GRVL), a 141-mile race with 100 miles on dirt/gravel roads. Now 2 weeks out from race day, I thought it would be fun and interesting to blog every day leading up to the race. I will blog about the specifics of my training, my preparation, my headspace, etc. All the things that lead up to race day that not everyone gets to see or understand. 

10 days to go - Thursday, August 8th

Today was an early morning so I could get to Boulder to meet and ride with one of my ALP Cycles Coaching athletes. He is a very strong rider and would be on a TT bike, so I needed to bring my ‘A’ game (that’s part of the reason I didn’t go longer yesterday). Surprisingly, I felt just fine after yesterday’s ride. We are both training for an event on the 18th- not the same one but the training and taper strategy is very similar. On tap for today was 3x10min of 40/20’s. 40sec at VO2 watts, 20 sec off. Repeat for 10min, rest for 10min and then do 2 more times. Warm up and cool down included sweet spot and tempo intervals.

It was a very good session. For me, it was like motor pacing as I sat on his wheel in the draft (there’s no way I could keep up if I rode next to him). He rode well, and it was nice to spend time with him person and see him put in the work on the bike. Total time was just under 3hrs.

After the ride, I was pretty cooked. The 40/20’s put a hurt on me (even in his draft). Recovery drink and then back home for dog walking and work.

Evening time brought our weekly Thursday night friends ride. The weather made it so we rode after fries, burgers, beers. Every part of my body was angry at this ride, but the fun factor was huge. We were maybe out for 1hr? 45min? 75min? I’m not really sure, but it was worth it.

This has been a great 3 day training block and my body is cooked. Time to rest and get dialed.

Alison Powers Training - Pactimo Custom

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ABOUT ALISON POWERS

Alison Powers

Alison Powers only recently retired from cycling, finishing her final season on the UnitedHealthcare Women’s Team. Her career has spanned a wide array of wins, including the 2013 USA Cycling Professional Criterium National Championship where she won in memorable fashion by soloing after an early breakaway that obliterated the pro women’s peloton. Other standout results during the 33-year-old’s 2013 season include the win at Redlands Bicycle Classic, second at the Tour of Elk Grove, third at the US National Road Championship and the US National Time Trial Championship, and stage wins at Cascade Classic, Tulsa Tough, Tour of the Gila and Redlands Bicycle Classic. Hailing from Fraser, Colorado, Powers has been racing bikes professionally for eight years and is a true athlete with her career beginning as a teenager in mountain bike racing. In her mid 20s, she added in alpine ski racing before switching over to the road. In addition to being the current Criterium National Champion, Powers has two other national championships (Time Trial, Team Pursuit) and 2 NRC titles (2009, 2013).

 

About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Shawn Heidgen, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at http://alpcyclescoach




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