there goes the fear, let it go

In the winter most of my riding on the trainer is in heart rate zone 3. The muscular endurance zone. For me, around 150HR.

However, I think it is still important to raise your heart rate up to lactate threshold (for me, 170HR) once a week. Don't fear intensity. Embrace it!

In the days of power, heart rate and cadence, speed often plays second fiddle as a training tool. It is however a useful value to train with.

Today I increased the speed gradually up to lactate threshold. The driving force, Doves' Some Cities. I love the Northern Soul / Motown influence on this one. Snowden at 50 kmph has me at 150 HR. Sky Starts Falling has me in the high 160s HR.

Now I don't want to sit at lactate threshold, just kiss it. Next up Doves' Last Broadcast. The Words and There Goes the Fear combination never fails. 140 ~ 170 HR up and down for 10 minutes. These are not intervals of the summer variety, out of the saddle bent over the bars, squeezing out every last drop of power. These intervals are all about leg speed and smooth pedaling. Great training.

Friday's training: Rollers – ride to the music - Doves

Some cities:

1. "Some Cities"  40 kmph / 3:22
2. "Black and White Town"   45 kmph / 4:15
3. "Almost Forgot Myself"   48 kmph / 4:42
4. "Snowden"   50 kmph / 4:12
5. "The Storm"   52 kmph / 4:52
6. "Walk in Fire"   54 kmph / 5:34
7. "Sky Starts Falling"   56 kmph / 4:11

Last Broadcast:

1. "Words"   140 ~ 170 HR criss cross / 5:42
2. "There Goes the Fear"   140 ~ 170 HR criss cross / 6:54
3. "M62 Song"  warm down / 3:48
4. "Where We're Calling From"   warm down / 1:24

Total: 45 mins