Back and Biceps workout.
Mary Austin -1 today . Tough but got it done at 100% !
functional training and then baxter -2.
Needed to squeeze in a run so I bricked it this morning and went with Tray Mountain -1. I knew I’d struggle as SS and threshold are a total weak spot for me. My legs were so fatigued this morning too. Triathlon training is hard guys. I am happy I kept the intensity at 90% and above for each interval. On to the next one.
I feel like I post more swims than bike or run workouts here. Last night was Petit after a lunchtime hill repeat run session. Today was only a swim. Tomorrow is 4hr Longfellow. (Would be an outdoor ride, but snow yesterday, low temps today, and frost warning overnight means I don’t want to do hills & descents so I’ll watch tv on the turbo tomorrow instead.)
Main was 1 x (200 easy, 200 moderate, 200 fast), 2 x (200 easy, 200 mod, 200 fast), 3x (200 easy, 200 mod, 200 fast) with 10s rest between each 200. Took about 90s rest between sets. Was to do an add’l 6x75 (easy/fast/easy) on 1:15 after but needed to pick up the kids from Starbucks
Had only minor interference in the lane: this guy doing sprints thought it was fine to start a 25m print and push off the wall as I was in a flipturn. No, he wasn’t faster than me. Yes, I paused at the other end to tell him that wasn’t ok. What is wrong with these people?!
. Sorry but sometimes you have to laugh(!) That’s unreal.
I turned up this morning, 7am mind you, to find all lanes taken by a swim class! So I pushed* a few old ladies out the way and churned up the “free swim” area…
*metaphorically speaking
Then as I was running at lunchtime - countrylanes, no footpaths, that’s rural England - some guy in his Audi blasts his horn at me, whom I had not held up and was off the road and on the grass on the opposite side. 
Anyhoo, set another route PB, my third this week. 
English +4, with some extra added onto the end. Longest TR ride I’ve done by about 30 minutes.
I didn’t think that these looked “that” hard. I’m officially bad at telling when a workout is going to look hard. It was plenty hard. These were weird, in that it’d switch very promptly from being easy to feeling like I was working at 120%.
Felt plenty fresh during the aerobic riding at the end. And figured I didn’t have to get up early, so I just kept going. Made it to about 2:20 and suddenly felt like I hit a wall. Finished up the time I had already extended, and figured that was probably adequate for the night.
Galena +1
(⌐■_■) ╯︵ ┻━┻
Kaweah. It lived up to the hype, that fourth interval was rough. I continue to be amazed at how expertly Chad keeps me distracted with quadrant drills, and the 5-second out-of-saddle bits make the rest of the (freaking 99% FTP) interval feel like a recovery. It’s like…uh, having a coach, I imagine.
┬──┬◡ﾉ(° -°ﾉ)
byers peak for me today 5x12 threshold, the last 6mins were a slog trying to keep cadence up
A 64km/40m gravel race – and I finished 5th 
Without getting into it too much, the race organizers cost me the win – and that sounds like a bullshit excuse – but I rode well enough to win. They didn’t police the start, and riders went off before they should have and I was positioned where I thought I should be with my wave, but realized I was essentially at the back once we were underway. Because of this, this race turned into the ride of my life…
I trained for a punchy/surge-y gravel race, and thought I would be riding with the “A” selection and able to conserve energy in the pack – instead it turned into a 2 hour time trial as I bridged from one group to the next for 30 miles, and in the last 10 miles I soloed to reel in 5 people ahead of me…punching up to each one and then dropping them. And the race ended with 4 riders ahead of me who had essentially gotten a head start. I simply ran out of road. Such is life.
I’m smashed. I rode for 2 hours at an IF of .90 … 7 months ago my FTP was 271, today I averaged 269W for 1 hour and 30 minutes … I set every PR I have between 15:30 and 1 hour and 57 minutes – 350 new PR’s … and I topped out at 955W in the sprint for the line, and 5th place, at the end of it all.
I’m asking my wife go downstairs and grab me a beer because I lack the ability to climb stairs. Then I’m going to bed. I’m super proud - and at 44 years old, I hope others can find inspiration in this mid-life renaissance. But, goddammit, I wanted to cross that finish line first – and today I had the legs for it.
Thanks @Nate_Pearson @chad and the whole TR crew – not sure why I’m thanking you…just feels like I should (I’m still a little delirious). I thought these types of efforts and results were well behind me. Bottoms up 
Back at it tomorrow. Or maybe Monday.
Did Flanders today with a buddy of mine, man it’s an awesome course but the three iconic hills weren’t meant to be for me, got a puncture on the muur van Geraardsbergen.
On the koppenberg three persons in front of me crashed and had to step off, was able to get back on the pedals at a later moment.
Paterberg got boxed in by slower riders and had to get off the bike.
All the other hills went great, the cobbles didn’t bother me as much as I thought they would haha.
I found an email from 2010 that I sent to someone in which I stated that cycling wasn’t a sport I would enjoy, boy was I wrong haha.
As @batwood14 already mentioned, I also want to thank @Jonathan, @chad, @Nate_Pearson and every body else at TR for an awesome product (feels like more than a product though) that helps me get more out of life