I did a combination of short rides, spin classes, hikes up the Grouse Grind and two rides up Cypress Mountain, each approximately 70km.
I was able to see improvement in my speed vs heart rate, and managed to break an hour on teh Grouse Grind (BCMC), while keeping at Zone 3 max heart rate of 168 until 48 minutes, and then giving it all I had to the end.
The SPin classes are proving valuable in pushing the envelope. The original plan was to do Zone 3 workouts on the spin bike, but I am able to hit the required power levels at quite low heart rates, so I am not convinced of this approach. I prefer to do a ZOne 3 workout by hiking the BCMC trail.
Last weekend’s Cypress ride was mainly in Zone 3. This weekend, I went with two others in the clinic who had never done Cypress and hadn’t done too many hills in general. I took the opportunity to stick at Zone 1 for the first 11km of the climb, and then crank it up to Zone 3 at the end.
Next weekend will be a short ride as I have some other commitments to take care of.