Saturday evening workout followed by some Saturday evening recovery.
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Frissell 
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Kaweah for me this evening. Felt good tonight. Different fueling strategy for me. Had 5 supermix in each rest period along with about 100ml of high5 energy mix. Seemed to keep my energy levels up and I completed the workout feeling pretty good for
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Getting that base going with an extended Koip this morning (fasted)
Been tracking my cardiac drift as I get my fitness back from three weeks of time off the bike. Prior to the break I was seeing numbers like this
When I first started back onto the bike it was significantly worse
It started to get better over the past two weeks
and as of today it was back (ish) to where it was beforehand
Need to spend some time bringing the FTP back up to get the power/HR ratio back up, but it seems that the decoupling at least has come back in line after about two weeks of training
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Gym work and some Z2
Gym - Barbell bench, flat bench DB, cable pull lats, DB OHP, curls, squats, deadlift
Bike with TR - Put the Kurt away for first time since breaking some ribs and back on the E-Motions for a nice 90 min of Holt Hill.
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Ramp test for me, was meant to be the coming Tuesday but Monday night will have beers. 225w to 250w so mega happy with that amount of improvement!
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McAdie … cut the cooldown short.
Did 1% increase on the 2nd block of intervals. Put it back down after.
Very last one i put up 10% …
I find that my HR creeped up quite a lot (from avg 150s to avg high 160s)
And the biggest problem i’ve got is butt discomfort…
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Avalanche Spire. It was supposed to be Kaweah but I didn’t fancy it. Struggled to motivate myself to start but once I did, it was good.
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^ talked my sister into buying an H2 and joining TrainerRoad, she logged her first workouts today. I’m helping her with driving FTP and W/kg up and to the right. #RockOn 
and #GetFast
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Isn’t If 0.9 for 3h very high? And when you say ur still got smth left i would guess ur FTP is a low?
Used to ride a lot, until getting hit 
many moons ago.
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Told her to put SSB low volume on the calendar and #GetFaster.
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I train with an FTP right at my best average hour power/95% of 20min and just under my mFTP in WKO/Strava.
I have pretty strong 1-10min power and don’t use shorter duration or modeled FTP to train because taking into account the whole PDC it skews too high, especially for aerobic work (I’m 9.37wkg@1min, right at 6.0wkg@5min and still almost 5.7@10min). Either way it’s within 10-15w and I’d rather be conservative.
According to TP .90 is right in line with a tempo workout or a road race over 2.5hrs which is what this basically was.
https://www.trainingpeaks.com/blog/normalized-power-intensity-factor-training-stress/
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I never use tests to estimate FTP, but use known workouts and just adjust along the way. Might push it a bit much up during SST phases so trying to figure out where to stay. My goal is 0.90 if for 2,5-3 hours during SST workout.
Yesterday i did 0.91 for 52min then 0.87 for 1h23min and still could have gone a bit longer and harder.
But if you use 1 hour avg you might be a bit conservative as you say.
Was thinking about pushing my FTP up, but maybe i should wait a bit more and just keep pushing the weekly SST duration more instead.
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I don’t test either. Even this winter, with as much as I race on Zwift I should have a pretty good data set to work with across the whole PDC.
I’d say you have the right idea focusing on duration before power for SST. Whatever your FTP, you can either push the watts or you can’t. I loosely structure my aerobic blocks based on leaving room to grow. Lots of hours in Z2/3 and progressively longer SST efforts. The exact %FTP and time depends on how I feel on the day. I often set daily goals on kjs rather than time. Not very scientific but it works well for me. As the block goes on the duration goes up and the power as well.
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Agree, i havent changed my ftp during the 4 weeks of SSB
Week 1 = 310min of 91,4% (72min recovery)
Week 4 = 383min of 92,4% (73min recovery) (if i nail todays ride, easiest so should go nicely).
Hopefully can add +10min of SST work each week, but will do extra Z2 instead to reach TSS raise if it gets tough in the end.
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Last two workouts in the SSBMVII plan finished. Leconte and Wright Peak -1. Both felt pretty “easy” so time for a FTP adjustment me’thinks.
Sustained build plan next.
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Saturday group ride around most of Singapore. We usually start when it’s still dark around 6am, with temperature ~25°C. By the time we’re done it’s usually >30°C and time for coffee and eats.
Busy start to next week, so a couple of days off and then likely jump on an FTP test mid-week,because it’s about that time
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Recovery week.
Took a little too much license with Recovery week, and also coming down with a cold, not looking forward to Ramp tomorrow.
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I am out of the habit of this long sweet-spot interval work and it’s not really that great to be back yet.
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