It's been some time:

After a four month hiatus from cycling due to travel for pleasure, travel for fun, the holidays, the snow, laziness I am back on the bike... well the trainer. I've been on the trainer doing tempo work for the past two weeks. Today marks the beginning of my 12 week training plan. This is a plan from Lynda Wallenfels which I did last year. I'm signed up for 9 hours of Cranky Monkey in the Solo category on May 15, 2009, about 12 weeks away.

Workout:
1.5 hours on the trainer

20 minute Lactate Threshold test today on the trainer.
Test Ave Heart Rate 175
Test Max Heart Rate 185
Distance Traveled 5.9 miles (trainer)
Environment- 40 degrees, started workout at 7:00, food today light on carbs, did Roctane 10 minutes in and drank heed- no major stomach problems


Zones:

1: Recovery- 114 - 141
2: Aerobic- 142 - 152
3: Tempo- 154 - 162
4: Threshold- 163 - 175
5: Super Threshold- 176 - 184