Eclipse for me today. Found 3x20 intervals difficult to keep smooth power output, steadily got more difficult as I fatigued, but I guess that’s the idea
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I must live vicariously through these TR uploads as I’ve now been away from a bike for ten days and have six to go before returning home. So far, no swimming for 11 days but that dry spell (like what I did there?) could end tomorrow (or even today). But, there’s been some running in a weak / meek effort to slow the loss of fitness.
Runs where 1) 6.2mi along a coastal trail in Warrnambool (S of Melbourne) including nice mtb tracks cut into the brush, 2) 7mi run in Cairns w 16’ of elevation gain across the entire 7mi, 3) another 6.5mi run in Cairns, and 4) 12mi run Bondi to South Coogee and back.
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Run 800m jog to see if the legs are okay, then a 40min walk with my toddler. Man she’s full of energy, I just wanted to sit down!
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Sun’s out, guns out! Double climb day. Havent been up either in two years… and usually only go up the first once a year as it takes that long to forget how awful it is! First peak is somewhere around 400m elevation gain.
Also nice breakthrough power in the 10-20 minute range and a new calculated FTP from my edge 820.
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Glassy… with most of the optional drills. Feeling yesterday, though. Yeesh.
From Dec 1:
+20 W avg power
+100 kJ
-5 bpm avg HR
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Weights
Barbell Squats
Barbell overhead Press
Pull ups
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I did Galena today. 3x20 mins at sweetspot
I learned the importance of hydration strategies. It’s been between 20 and 23 degrees here all day (Ireland). I did the work out in the evening. I only drank 300ml in the first hour of the workout, became thirsty and finished the litre in the recovery segment before the last work interval (rookie mistake I know). I lasted 1 and a half minutes into the 3rd work interval before I felt like I was going to get stick. Had to bake at that point… Lesson learned…
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Amstel Gold Race today, the 150 km.
Not my best day on the bike but glad I finished and was able to go up all the hills without having to walk.
Couldn’t really get in the zone today for some reason, might have been the heat, first time it reached 24/25 degrees this year.
At the second refreshment stop, 50 km before the finish they ran out of water…
(I don’t have a powermeter on my bike)
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Lately my main goal has been increasing TTE so I’ve been looking for workouts with long intervals. This one is perfect for it, 60min variable sweet spot interval. Cruised through it quite easily so I did 2hrs just noodling about in zone 2 on zwift afterwards.
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Just finished up week 5 SSBMV2, with the added weekend ride outside I reached 728TSS instead of the planned 500ish. I’ve now got a beginning cold and my TSB is at -49. This will be a good week for recovery rides. Next up build phase.
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Nice! and here I am hoping to finally break 5 W/kg lol
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The only way I could get close to that sort of number would require major surgery to remove body parts.
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Getting close to 5w/kg is still a huge achievement and probably makes you better than 90% of cyclists in the world.
Only need one kidney right? I’m sure there’s someone trading on the black market who’d be happy to help.
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According to this post by Nate 5W/kg is more like top 97%.
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Ramp test.
Finally broke the mythical 300 barrier at 302 FTP and 3.83 w/KG 
I know it’s not super impressive in the scope of what other’s here put out – but for a 44 year old guy who was ‘off the couch’ a few years ago, I’m pumped.
Goal is to hit 4W/Kg by my 45th birthday in early July. I’m convinced my “true” FTP is 305 - 307 … because I took the test today after a week long spring break vacation with my family (and all of the associated non-rest) where I recreationally mountain biked 4 times in 7 days. But…fuck it…I’ll stick with 302. I earned what I tested.
Vo2 tomorrow. Live intensity 
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Did a mountain bike ride in the afternoon and was looking for a little more. This is a good alternative to Petit and other steady endurance workouts. The text in this one focuses on carrying a slower cadence for climbing.
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I did Mary Austin (indoors on the trainer) on a beautiful Saturday afternoon. What was I thinking? It was really hard, but with a bunch of bargaining with myself, I was able to get thru it… Easter Sunday was an “easy” group ride for “dirt church” at some local private trails
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