Carson - one of my favorites because it forces me to ride at 75 and 85rpm instead of my usual 95-100rpm, really working the muscular endurance.
Compared to Dec 17:
+20W avg power
+72kj expended
-1bpm avg HR
Same max HR
Spencer +2, last week of SSBLV2.
I might be cracking up a little, but it seemed like if I could just survive the first 90 seconds, Iâd land in some sort of detached zen state and be able to sit there without panicking until the end of the interval. It was a little weird. (The bit from 60-90s was where I questioned every life choice that led to that moment.)
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hunter -1 today, not bad, got started earlier than usual on the weekday because my workout space is going to get up into the 70s today. itâs really nice out right now and I should be doing stuff outside, but most times itâs just easier to just hop on the trainer and not mess around. plus Iâm still waiting for the outdoor workouts to make it to garmins (and to buy a garmin lol)
Same experience here with the 3:00 VO2max intervals. And really a lot of longer intervals and workouts. I find that period from like 1/3 of the way to 2/3s of the way through the hardest. Youâre tiring, but the end isnât in sight. When I hit 1:00, I think to myself, âYou can do anything for a minute.â But yeah, from 60-90s in itâs just, âWHYYYYYYYY?!?!â
Pettit -1⌠well, 50 minutes of it anyway. Couldnât convince myself that the last ten minutes at 50% FTP or less were worth my time as my legs felt good and I was nose breathing⌠so, recovery had happened, and I wanted coffee.
Tomorrow starts my shift from strict SSB1MV to KMUSSB2ishMVthing (Kurtâs Made Up SSB2ish Mid Volume Thing.) Had some life events interfere with my training schedule, so Iâll do basically 9 straight weeks of SSB stuff without an adaptation/recovery week, then a week probably entirely off, then an easyish week to get back in, then hit short power or general build (havenât decided yet).
Yesterday did a nice and easy paced swim at lunch: Mostly drills and various sighting/breathing exercises. Working on sighting every couple of strokes, then switching sides to breath for a bit, and back.
This morning a nice and easy z1 run, sticking to my neighborhood. Think I got lucky with the timing of my food poisoning. Doesnât seem like Iâm missing a beat, but will know for sure tomorrow with a nice series of AC repeats with Bird +1
Happy to make it through this with still something in the tank. Maybe a bad idea to push it at the end because it might shift the focus of the workout. The intervals are meant to be at the edge of your aerobic ability even though they are called VO2 max intervals. Either way itâs nice to know how much you can really do when you think youâre hurting.
Bird +1 today⌠Compliance with this one looks almost half-assed, but I was not holding back that much⌠7x1 minute @130% with only 30s recoveries. I was wondering if I had lost a bit of form recently after getting sick even though overall fitness appears to be quite high. Will try to do some max efforts this weekend and will hopefully hit power targets better in a week or so.
Yesterday I worked on my Sprint:
5 minutes just below threshold followed by
4x20s all out sprints
Repeat for 2 more times.
Tough one to be sure! I also used Standard mode on the Kickr (level 2) to practice actually holding power like I would on the road.
Took Palisade out back and whipped its butt. Dialed up the last three intervals 2%, training slightly above where I was during the first half of Sustained Power Build. After my last couple of sweet spot workouts felt good and then dialing up this one, Iâm going to try and finish out my highly modified SSB plan at the slightly higher FTP setting before my scheduled downtime. (I will almost certainly regret this decision.)
I also dialed up the last three intervals of Palisade in December. Comparatively:
+20W avg power
+25W NP
+111 kj
Same Avg and Max HRs
