zwift その287 ペースパートナーライドとインターバル挫折

 そろそろ強度を上げたトレーニングの時期なので、バイシクルクラブ7月号に載っていた週1インターバルをやろうと考えた。
funq.jp

 このPolarized TrainingはFunrideのサイトでも解説されている。
funride.jp

 追い込み時間が7分から15分のインターバルがいいらしい。ということで、Rattlesnakeを1セットだけというワークアウトを作ってみた。ちょうど7分。

<workout_file>
    <author>TrainerRoad</author>
    <name>Rattlesnake mod</name>
    <description>Rattlesnake is built around 3x12-minute sets where the first 1-minute effort is spent at 140% FTP, then each trio of 30/15's that follows gets gradually lighter in load ranging from 120% FTP down to 110% FTP.Recoveries between each set last 3 minutes each.

Initially elevating oxygen uptake with a short, unsustainably high power requirement sets the stage for a gradual decline in power output, but one that allows the accumulation of a lot of time maximally stressing your aerobic energy delivery system without blowing you up with too-long anaerobic requirements.So the hard work starts immediately, then the power requirements get incrementally lighter in order to keep you right at the limit of what you can tolerate without falling apart.Aim for a high cadence, preferably in the 90-110rpm range, over the entire course of each set of short, high-power repeats.

https://www.trainerroad.com/cycling/workouts/1379</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
<!--warming up start-->
        <SteadyState Duration="120" Power="0.5" pace="484"/>
        <Ramp Duration="300" PowerLow="0.5" PowerHigh="0.8" pace="484"/>
        <SteadyState Duration="120" Power="0.60" pace="484"/>
<!--warming up end-->
        <SteadyState Duration="20" Power="1.2" pace="0"/>
        <SteadyState Duration="30" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="30" Power="0.4" pace="0"/>
        <SteadyState Duration="40" Power="1.2" pace="0"/>
        <SteadyState Duration="165" Power="0.5" pace="0"/>
        <SteadyState Duration="60" Power="1.4" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
        <SteadyState Duration="180" Power="0.5" pace="0"/>
        <SteadyState Duration="60" Power="1.4" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
        <SteadyState Duration="180" Power="0.5" pace="0"/>
        <SteadyState Duration="60" Power="1.4" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.2" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.17" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.14" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.12" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
        <SteadyState Duration="15" Power="0.4" pace="0"/>
        <SteadyState Duration="30" Power="1.1" pace="0"/>
<!-- Coolingdown start -->
        <Ramp Duration="300" PowerLow="0.6" PowerHigh="0.4" pace="484"/>
        <SteadyState Duration="120" Power="0.4" pace="484"/>
<!-- Coolingdown end -->

 まずはウォーミングアップとしてペースパートナーライド。MiguelとTriple Flat Loop。
 登りの終わりあたりで合流。

 すぐ平地になるので案の定遅れ気味。

 2分くらいたってやっとで合流して安定。ここで気がついた、インターバルのためのウォーミングアップとしてMiguelは不適切だったと。

 苦しくはないけど、ウォーミングアップとしてはやや強いという状態で45分終了.


 続いてインターバル。懐かしい画面に再会。

 30秒のあとの15秒のインターバルが短い。心肺はまだ余裕が少しあるものの、筋力の回復が追いつかずだんだん脚が動かなくなる。徐々に下がってくるパワーを心の励みにしてきたが、195Wが続くとわかったところで心も折れて終了。指定パワーは240w→220W→210W→200W→195W→195Wだった。

 BGMはL.A.GunsのCooked and Loaded。
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