Bashful +1… now we’re cookin’ with gas. Erg mode/PowerMatch lagged 1:00 interval avg power by 1-2%, dialed up the final set to 102%. May try resistance mode next go.
Also played with gearing: first set in 39 chainring; first two intervals of second set in the 53; rest in the 39. 39 definitely the way to go for better power compliance on these, IMO.
Note: If you’re sleepy because of babies, VO2max work is just the ticket to wake your ass right up.
Agreed. I was either done, or I was going to fall off the bike, hit my head on my crankarm, and knock myself silly. Either way…
Two things to add here, because I felt exactly the same was as you about that workout. I did Taylor rather than Taylor -2 on that week, and was able to get through all the sets at power target and I ramped up the power halfway through the last set. I could have ramped up earlier in the workout still, but wasn’t sure what to expect… probably much like you felt with -2.
If you have the time, you might want to consider Bluebell +2 rather than the standard Bluebell version OR something to prep you for Mills and Spencer +2 that are upcoming in the plan. For Mills, I swapped it out for Mills +3 and tried to hold power straight through each interval rather than the slow decline (I couldn’t, easily). Spencer +2 was really hard for me, like really really hard to hold target power for that long.
I feel like Taylor and Bluebell don’t prep you for staying minutes at that power target… unless you’re exceptionally good at holding VO2 for longer durations, I had to work up to it.
Hope you don’t mind the unsolicited advice lol.
Bashful will wear you out. Definitely my least favorite of the Seven Dwarves 
Just working my way through Baxter -2 at the moment. A touch of man flu has to to bed any idea of build levels of intensity for a few days.
Has anyone a suggestion for a tempo equivalent of Baxter?
Black comes to mind. I think that’s in the Tempo zone.
I use Ericsson (the 30 minute version) to check my FTP after Ramp testing. It is challenging.
Screw that, I’d be stuffed! I find the ramp test has been fairly accurate for me so far
That’s great, very helpful. I’ll spend some time in the next week or so planning which VO2 workouts I do instead of the planned ones - I don’t really want to get to Spencer +2 without having been taxed.
Okay, so I attempted the Ramp Test again this morning before the start of build and I am a lot clearer on what my strengths and weaknesses are.
I feel after completing both SSB modules I am no better at performing in the latter stages of “the ramp test” where I need to be sustaining 400+watts at 85rpm. This is after continuing to break power Pr’s after the base phase.
It seems the fitness I have cultivated lends itself better to efforts like Lamark rather than the high force production it takes in the late stages of the ramp test.
I might actually use Lamarck or the 20min as my FTP test in the future.
Are you doing the entire ramp around 85 rpm?
I have always found higher cadence preferable to higher force as the demands went up. It’s also helpful because when you fail you know you fail as cadence will simply collapse suddenly.
No definitely not that would really increase the difficulty.
I use a Kurt Kinetic road machine so I don’t know how smart trainers differ on the ramp test. But my cadence might go from 90/95/100 using the same gear as it ramps to the final couple of sets. Then I shift and find holding 380-400 at 86/90 rpm 10/10 before I explode. The only alternative is to keep the same gear and keep spinning at 105+rpm which is a skill in itself at that state of fatigue and wattage.
I have got to this same point a few times before and my legs and lungs are no better adapted to this effort.
Today I did Spencer +2… Tested after 3 months at home training by HR and relative effort by TR schedule. … Today at least i was outside on MTB 
yet snow around … Log In to TrainerRoad Strava: Trainer Activity on February 26, 2019 by Ľubo K. on Strava I am pretty excited with results. Felt relatively comfortable.
Did Lamarck today in lieu of a ramp test or other training protocol and guesstimated myself to be at 295 based on how I did SSB2 at 285. Pretty spot on, although the hurt was real toward the last 5 mins of the last interval. So I’d say it’s a good estimate. Onto sustained power build, where I leave the warm safe embrace of my sweet spot and start to suffer. Fortunately tomorrow is an endurance day and the real suffering starts Thurs!
