Thanks, I know some would say you can’t really quantify improvements based on speed and HR because of all the variables, but I think we know when we’re performing better.
We have a local hill climb series going on around Zurich, Switzerland. Up until 20min i smashed nearly every PR. This shows me, that I have to go hard more often. Or race more often!
Cleary I dit not make into the top ranks as my weight is still too high. Power wise however I am quite happy. With 391W for around 10min I am around in the top 5%.
Ramp test tomorrow and looking forward to it!
Not really much FRC work, if at all. I would say that I’ve only had maybe a handful of true FRC workouts the entire season. If I had to guess, this is still reaping the benefits from better endurance and VO2max training.
My highest ever CTL 
Little wins and all that
They’re some pretty 
numbers
Last week I had PR’s between 2-4 minute efforts and I did it again this week. During a race, launched for the prime lap money but brought 1 guy with me. He sat on and got the dough but I was happy with the effort. Opened up a sizable gap on the field. Last weeks effort, which resulted in a prime lap win, was 408 watts for 2:34 min 5.6w/kg and this week was 423w for 2:34 min - 5.8w/kg. 472w for 1:45. 6.5w/kg.
Love that you did 1200w “messing around”. 
Good to see you are riding in and out, but where is there racing in your area (NY I think)?
Broke off a new 15-30s PB on a 95 mile ‘endurance’ ride. Coming off a peak is fun.
TR says I hit a 1sec All Time PB of 1228w on the warm up to my Virtual TT I’m putting it down as a spike though. Its about 56w either side. I believe strava’s 2020 PB from 43secs to 1min 36s as it doesn’t include that spike and I PB’d up the virtual Paterberg at 374w. For some reason Strava, TP, RWGPS, Intervals.ICU and Golden Cheetah can all read the RGT file but Strava and Garmin Connect can’t 
On to the main TT. I ran the Garmin in parallel with RGT for this one. The Garmin to TR file picked out 18 All Time PBs and 45 2020PBs.
New all-time 10sec - 1min power PRs. 
Looks like the month of god awful Z6 training kinda paid off. Didn’t get the promo KOM I was shooting for but that 1min PR is an ok “first loser” prize.
That was from today’s AM ride. Going back out this afternoon for more hunting/power curve testing.
edit:
PM ride –
New all-time max power – 1120w! 
woot!
Plus a new all-time 5sec power for good measure.
Last full-effort ride of 2020 and I gotta say, as nutty as this year has been, it’s been a boon to my fitness.
I’ve raised and extended my entire power curve. Except for one weird zone: 4-10min. Early 2019 is still just barely better. 
Now for a couple weeks of fun t-shirt rides on the single speed…plus a few beers and burgers…then prep for 2021!
Did you edit that binary file using a website? I get about 3 rides a year with a spike, and its easily fixed in TrainingPeaks/WKO but not on TR.
(I’ve written some C/C++ tools using the FIT SDK, but I’m not that good at writing software to bother making my own tool for fixing these spikes)
I simply used used Golden Cheetah’s editing tools to remove the 1 sec spike and remove the 1 sec gaps, then uploaded it to TR.
Thanks, never thought to try that. I did try fixing in TP and exporting, but you just get original .fit file. Now I know what to do next time!
Ahh these are unsanctioned night races in Central Park, NYC and Prospect Park, Brooklyn.
Not very often that I get PRs, but did today 51mins averaging 275 (np 277), 3.9w/kg, IF 0.95 on a zwift race. I’ve avoided zwift racing for a while but wanted to “race” after religiously following TR ssb, short power, and CX specialty HV all year. Hopefully by the end of this 3 week mini season I can get that closer to my ftp for an hour
