10-24-08

Deadlifts, 3 sets of 5 with 300lbs. My spinal discs weren't too happy with this weight selection but my muscles had no problem with it. I followed these with one-leg Bulgarian split-squats, 3 sets of 5 with 100lbs. These were easy but new so I didn't push very hard.

I did four sub-max sprints, standing in 40x16 (1194, 1216, 1191, 1215). I don't think it's a direct comparison of wattages in different gears. I definitely don't think wattage in itself is a good indicator of speed. I find it easier to develop peak wattage with smaller gears and highest speeds with bigger gears. In other words, I highly doubt I will put out anywhere near PR watts when I do a 200tt. My next exercise attests to this.

I finished with a new exercise which I'll call 0-t0-30s. In a big gear I'll start from 0-mph and accelerate to 30mph. I did two efforts in a 40x12. I accelerated moderately and smoothly on these and yielded 849 and 888 watts. I feel these are good for developing power throughout the stroke and for anaerobic endurance. For comparison, my usual sub-max sprints start from 13-15mph and rarely get up to 30mph. I focus mainly on acceleration for these.

I finished the weight workout with three easy sets of ten with 110lbs for situps.