Had a great run this morning. I’ve really been chipping away at my pace, and a 143 HR average has me buzzing. Six months ago I’d be lucky to stay under 12 minute miles with that HR.
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First day of RR specialty, and a RAMP test today. Have to say I am not feeling great with the result. New FTP of 280 down from 288. I have to wonder if I was just not in the best spot for it today, even some of the earlier steps felt kind of rough.
At the very least I think I will keep the old FTP, all the workouts have been very doable with it.
Anyone ever do RAMP tests two days in a row? I think I might want to try again tomorrow morning and see if I feel better.
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What did your last few days look like? Last time I tested I went from 256 to 240. I tested on a Monday, but I had done a zwift race the previous Friday and Saturday, and then an easy ride Sunday. My legs were shot.
Saturday I had a short crit:
And Sunday I rode for about 2.5 hrs, nothing difficult, mostly tempo and below and fairly flat. Felt good and not excessively fatigued during:
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I have to switch trainers. So different setting, but I felt OK to test the following day (details in link below). Since your workouts have been very doable, maybe bump it a couple percent and not worry about an off day.
I think that I could’ve pushed a couple of seconds more but I just wussed out. Second build phase over and speciality now begins. Feels pretty good. The ramptest is getting more and more manageable each time I do it.
EDIT: Started out at 270W 2:nd of April then went to 277W during the last ramp I did the 3:rd of May and today I got 283W. Fourth ramptest ever I think.
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Well done with the new FTP!
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Pettit. Spun up above 170 on form sprints both times, peaking at 186 and holding above 180 with control for the final few seconds. That’s a PR.
Squarely over 2.5rpm/kg now. Thanks TR. 
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Did the Ramp test and finally was happy with how I did. Prior ones always lowered my FTP and I felt it was a mix of mental quilting and not really grasping the test. This time I turned of the text notifications(There is one about quitting that gets me), kept a high cadence(98-102) and put it in a higher gear to keep the free wheel speed high. It felt a lot smoother and resulted in 6% increase.
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Thanks! Almost 2 minutes in HR Zone 5 felt decent. 
2*30mins @ 85%
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Baird +6 - first VO2 workout with a slightly increased FTP and boy did I feel the pain. Partly the workout, partly that it’s summer so it’s a lot warmer in the house than my winter workouts. Forces the question - how much sweat is too much sweat?
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I tried finding the Coggan Cadence Profile chart but didn’t see it. Pretty sure I’d be at least “Excellent/Cat 1”.
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RAMP Re-Test today went MUCH better than yesterdays. Although I would like to take this oppurtunity to confess my extreme vanity, and to apologize for my sins. Based on the test my new FTP would be 295. Although I think I maybe could have gone a few extra seconds, and felt great really quickly after ending the test. Sooooo I manually edited my FTP to 300. I’m going to blame the 5w difference the stress from breaking my seatpost clamp’s bolt right before testing, and having to run to the basement and grab one of another bike.
I felt bad almost immediately but it is such a nice number. But, maybe I could have been even more vain and put in 302 for a 4.5 w/kg instead of 4.48…
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Leconte. Clean through. I think that was the hardest 90 minutes I’ve spent on a bike, all things considered. It’s come quite a way over the last 8 weeks since I couldn’t get cleanly through threshold intervals at 267W, and now to this one. One more workout, minor surgery and a week off, then back at it.
15W and 85kJ higher than in February right before my daughter was born.
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At lunchtime I did Baird -1 as part of the final week of HIM LV Base. It felt good.
Doubly-so because I did stages 5 & 6 of the Tour of Watopia on consecutive nights earlier this week and set new power records in both. Certainly, Training Peaks is encouraging me to boost my threshold value by some 20W, though I am nervous about doing so. I recall the vo2 and over/unders that await me in the Build phase from my last attempt 
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My first workout back in a couple of weeks. I picked up a lower respiratory tract infection, which combined with an asthma attack out me flour for about 2 and a half weeks…
I decided to tackle some endurance riding today with pettit. Felt good to be back on the bike after so long off it.
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Me vs trees: 1 - 0
Went out on the MTB for the first time in a long while managing to avoid all the trees.
Got a few new PR’s on certain trails might have been able to do a clean sweep(PR’s on all the segments) but had to stop for loose dogs on the trail a couple of times and took a wrong turn on some of them and had to circle back a bit.
Much rather slow down and not get a PR then injuring a someone’s dog.
All in all it was an awesome evening to be out in the forest, sunny around 21 degrees Celsius 
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