L'Etape de la Defonce simulated race

After yesterday's run and a long winter walk today I was keen to get back on the turbo before I started drinking to celebrate the end of a good year. This year I entered some good races, including L'etape de la Defonce in South Wales. After the race I analysed my power output and made it into a work-out that I can do to replicate the first 68 minutes of the race.

I last tried this workout on 14 Dec but as I was suffering with a hangover I struggled with some of the intervals. Today, however, I was full of energy and I completed the whole session with bags of power to spare. My heart rate was a lot lower (162bpm compared to 172) and I was always ready for the next big effort; I even managed a 5 minute 330W interval at the end (peaking at 370W). I just goes to show what impact the 8 pint hangover had when I last tried this workout. As a result I will raise the power levels for future sessions to make sure I am completely exhausted at the end.

I'll analyse the differences between the workout and the race later (link to follow), but I am quite surprised how closely the workout and actual race match.

Oh, Happy New Year.