https://www.strava.com/activities/2586972243
https://www.trainerroad.com/career/pwandoff/rides/60149274-cherry-roubaix-20-miler
Thanks to TrainerRoad and Hammer Nutrition, today was pretty special. My first medal racing a bike…AT 50!
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This looks like a nightmare.
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Monitor for me today:
My first time back on TR since the weather got good. I’ve been riding outside, and did the Seattle to Portland 2-day 210 mile ride last month. Then I was in China for two weeks, so today was my first time back in the saddle for a while.
I must say it felt good to be back. I won’t be able to get much outdoor in for the next month or so, so I’m starting Sustained Power Build again this week, and swapping out with outdoor stuff as I can.
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Sounds like the living room just became the gym. #Upgrades
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Yeeeeah hubby’s on a work trip for the next week and half. I sent him a picture. He probably thinks it’s temporary. 
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Leconte for me today and don’t want to brag(I actually do) but it felt really good the whole way so I’m hoping that’s pointing to a nice FTP bump next week. Took coach Chad’s advice from the podcast and extended the cool down by ten mins.
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Ramp test
After a couple of bad weeks of workouts and now a break of ten days in the Innsbruck valley 
no exercise apart from one walk down a mountain, filling mouth with food and lifting beer I attempted the Ramp test. Probably not the best time after a two day drive home but want to start a new base build low volume combined with some Zwift academy workouts. Turned FTP from 343 down to 311 for ramp as that was previous FTP before. Just managed to do the 19:30 before collapsing, officially was 309 but keeping it 311 because I carried on riding around Zwift and at end Garmin suggest new FTP of 323W
Looking forward to completing and enjoying some workouts now, and next time if I get a big FTP gain I won’t be using it, but will ramp it up slowly. Think I’m at a place now that I need to slowly maintain my builds regardless of FTP scores…fed up of up/downs… this may be a slower process but I have been here before, time for something different!
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Another fine and warm day… another outdoor ride… two climbs today. Curiously climb 1 was 37 seconds faster than my previous best at almost the save average and normalised powers… and arguably less favourable wind conditions… Riddle me that! Nice breakthrough power in the 11 to 23 minute range too
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Nightcap +1 felt pretty good. Last big week of the 40k TT plan, headed into the 2 weeks of taper, looking forward to some lighter stuff and really hitting my A race hard with some fantastic fitness!
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This should have been a lot harder. I felt like I could have done another block. I think I’ve been doing accidental heat acclimatization training for the past month or so.
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Hurricane ridge ride (Port Angeles, WA).
I’ve never done an effort like this before. Thanks TrainerRoad crew!
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This little ditty… this was a slog. Set every power record from 31:30 on to 2:00. Just a sustained battle with fatigue management on already tired legs. Essentially 75 min at 88-94% in 16-21min chunks separated by 3:00 of endurance. Ready for some recovery.
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So I end a long day of traveling and end up here, sadly it was 6 days too late to see the pros…
Walking, lots and lots of walking.
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Richardson this morning. This was a case of mistaken identity. I thought it would be easy-ish, it thought I would be a much stronger rider.
The 15 second on/off sprints are murder. I was completely gassed at the end of each set. This is a ‘bookmark’ workout for me.
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Interesting part, my garmin hung around 72.5 miles and stayed there for half an hour before it “woke” up again and began to record. So I lost half an hour, around eight miles, so my distance would have been 110 miles. First time with this kind of glitch on my Garmin and the biggest ride I’ve ever done. Thanks Garmin…
Never would have accomplished this without Trainerroad and the indoor trainer.
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Ramp Test today.
The start of my structured training plan toward having a go at some time trialing in the near future.
Starting with SSB 1 Mid Volume Plan so I can keep in some weightlifting sessions.
FTP: 246
FTP/kg: 3.46
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This was horrible torture! That’s what TR should have named this workout “HORRIBLE TORTURE” Enough said…
Spencer +2
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Team Dimension Data Zwift Academy Race: Time Trial (E)
Giro Bologna Time Trial 8km
Bit of fun, paced it differently, took it easy for first 6km (Approx 75% FTP) and final 2km climb 110% ftp ramping it up 130%+ for final 500m… 19min28sec
It’s steep! I’m too heavy for these long steep TT climbs, but enjoyed and got under my 20 minute target. I’m sure I could do better, maybe a little faster on run in to climb as it felt too easy.
Came 35th out of 100 according to Zwift power:)
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