kaweah on the updated ftp was hard. i undershoot all but one of the intervals 1-5 watts resulting in an if 0.03 lower than intended. especially mentally challenging i find. the legs are tired but possibly i could have done one more. but staying that close to ftp for 10min was hard. now let’s hope for some hefty gains!
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Finishing up the first half of General build MV, this workout almost felt easy, so I’m curious what my Ramp test score will be when the recovery week coming up is done.
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2nd workout in Sustained Power Build. Pretty tough but hung in there to complete it. Have some work to do on my cadence but I’ll get there. Some how the prompts and instructional stuff from Coach Chad has stopped showing up; not sure what happened.
Have a good’n my friends !!
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Weights
Deadlifts
Bench Press
Seated Row
Side planks with weights a la Coach Chad
Still waiting for Coach Chad’s levels of strength
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Still catching back up to where I was before I got sick, as I’ve had some less than ideal weeks as May is my month of struggles to find the training time. Anniversary, Mother’s day, and then my wife’s birthday all in one month. I’ve got 2 of the 3 over with, and no more short weeks. That and to be somewhat serious… staying up and watching GOT is not helping me out on those Monday morning workouts. Trying to do a hard interval session on only 5 hours of sleep isn’t easy, so I just do my best.
Didn’t quite hit targets in Givens -1, which are near impossible for me anyway. In Xalibu, I did not attempt the 4th interval after struggling with the 3rd. Not going to try and bury myself when there was a swim planned later that day. The run this morning was especially tough since I had to get it done in time to take my mother in law to the airport at 7. Waking up at 4 on a Saturday sucks. This is the last big week before Xterra Knoxville, so got a trainer ride tomorrow since I’ll again need to wake up and get as much of it done before my daughter wakes up and then do the rest as she’s watching her morning cartoons. (Wife has been out of town on business all week)
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It’s been a while. Instructed to take 6 weeks off exercise for my hernia repair. Did another ramp test at the end and it came out at 256, down from 301. During this time I took up another job interstate. The move was more stressful then I imagined. Two weeks in and I’m finally adjusting. I’m on 12 hour shifts now, the mornings are single digit cold and motivation to go cycling again was at all an time low. It’s amazing how comfortable I got during this recovery time but I had to remind myself of how good I felt every time I got on the bike and just have to stop bitching and just get on with it, I’ll find time to ride even if I have to get up at 3am. Doing SSB LV1 again and will spend the next few weekends finding the bike trails around this area
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Little more stops than I’d like, as sometimes it does get tougher to get going again, but there were a few times I thought I heard my daughter walking around upstairs, but nobody was around. She finally got up with about 45 minutes to go.
Well I did 3 hours on rollers… call me crazy. Felt pretty good until the last 15 min segment at 75% I instituted my 130 bpm cap on endurance rides, so I was a few watts off on that one, and the next segment after that was about 5 beats higher than the previous 2-3.
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Lion Rock. Went surprisingly well, HR well under control, just some fatigue in the last set but nothing bad. Maybe I should re-do that failed ramp test. Then again, maybe not.
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MAF Method test run:
Includes a (not recorded) 15min warm-up and a 5-10min pre-w/o rest (“warm-up ischemia” protocol).
Pre-HRM trials were done with a 56% FTP av/NP target; this one was run completely on HR data (target 112-122 bpm). Interesting to see av/NP was 25w watts higher. I’ll do another test at 56% just to see what HR does. Would be cool to see if I can smooth out the power line to match the HR.
Blood pressure is always a concern (due to heart junk). During previous tests, BP spikes during the first few minutes to ~200sys, decreases to ~140sys by the end of the second hour, and then increases to ~160sys by the end of the third hour. BP is always well within normal range of exercise, just that my level of exercise is very low. 
Just ironing out the how’s and what’s of MAF over the next week or so and will officially start on June 1!
WIl try to do weekend rides outside, hope I can control HR.
Ironically, I was supposed to be doing a crazy VO2 protocol test this week…instead you get a total opposite flatline. Big change from my previous workout posts but ya get what ya get!
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Taylor -2 for me today, I was dreading this as I am not that comfortable at above FTP spikes but I was able to comfortably do this with an increase in cadence. I tried sitting @ 92-95 RPM but it turns out that I am most comfortable @ 105 RPM for these types of rides. I just rode out my recovery valleys @ a low 65 RPM cadence
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Huffaker as I work through my bastardized OG SSB VO2max workout progression. Good one here, working up to Spencer +2. Dialed up final two intervals, feeling good, ready to tackle the next ten days, which are going to be tough…
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Red Lake + 6. I’d been dreading this for a while, not sure why. I even contemplated writing an essay I have due to procrastinate. Sucked it up and it was just fine.
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I currently have queries in with the Golden Cheetah forum and the Maximum Trainer forum to see if either of these software packages allow you to control the trainer with HR. It would be ideal for MAF training. It is possible using Tacx fitness software with a Tacx trainer, but at least in my hands I couldn’t make it work with my Kickr 17.
Nice! And it looks like you upped the intensity too.
Just finishing ssb mv2 after about a 6 month hiatus off the bike due to work/family issues (that was 4 months/2 were just me being lazy).
Anyway, my day was occupied by Dans:
After Saturday:
And Sunday- local fun ride with about 4.1k feet of climbing. That break was a stop for a flat and waiting for someone to rescue me with a hand pump when the o ring in my co2 adapter decided to vent all the co2 to the atmosphere. Global warming is my fault.
Really looking forward to this recovery week and hopefully a new ftp bump next week when I start general build.
Should I try to get that Sunday Wright peak -1 in sometime this week?
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Properly I should have started SPB this week, but I thought I’d try a luteal phase interlude to avoid fighting with physiology during a ramp test. All sweet spot, pulled from essentially thin air: Antelope +3 (6x10) today, Galena (3x20) on Thursday, Wright Peak (3x30) on Saturday.
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I don’t know, seems like your Sunday ride was harder. Wright Peak -1 isn’t even in the low volume plan, to allow for outdoor riding without overtraining. I’d say go recover and then smash that GB FTP test. 
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