I generally don’t do this, but I’m going to share some power data from an 8 day block of training. Because it illustrates stupidity rather than form, I hope our beloved Stay True readers will forgive me.
I’ve learned that boredom is dangerous for my health. I don’t light fires or anything, but I do tend to overdo my training. This state led me to the reason for writing this: I wanted to bracket the upper limit of the ergo dose-response curve and see what effect it had on the performance of a punter like me. Translated: I was in the mood for some dumb training.
In summary….I did around 9.5hrs of ergo + 13.5hrs on the road in 8 days. Not outrageous volume, but every second of it was quality and I also billed 41 hours at work.
I definitely (a) found that upper limit, (b) it wasn’t performance enhancing and (c) I don’t recommend copying me.
I won’t bore you with a day-by-day account so here is the total list of sessions in 8 days, which included 1 rest day:
- Ergo 1: 8x4mins @ 390w average with 2 mins recovery (at 69kg)
- Ergo 2: 60mins SE @ 270w, 60rpm
- Ergo 3: 60mins SE @ 270w, 60rpm
- Ergo 4: 8x4mins @ 390w average
- Road 1: Hell Ride + Arthur’s Seat, 4.5 hours
- Road 2: Dandenongs, 4.5 hours
- Ergo 5: 2x20mins @ 350w, then 30 mins @ 200w easy
- Ergo 6: 4x30mins @ 353w, 295w, 314w, 314w (this was especially dumb and probably detrimental to my health!).
- Road 3: Frankston, 2.25 hours
- Road 4: Patterson River, 2 hours
- Ergo 7: 8x4mins @ 405w average
Here’s two of the sessions: the 4x30mins and one of the 8x4mins.
That last 8×4 session was on a Friday. I followed it with an easy 1.5hrs on Beach Road the next day and then did the Castlemaine 25km TT on the Sunday….where I experienced total nuclear meltdown. Now I’m sick with the flu. Is anyone surprised at this? 🙂
Lesson for everyone: Quality necessitates a reduction in quantity. You can’t have both. Don’t do the above.
Lesson for me: I still loved it and would do it again.