Paid a visit to a lovely lady called Mary this morning and she showed me hospitality.
Although easier than the original version, this still offers a fair test and to me, remains one of the TR Cornerstone workouts. Have to say that this is my best effort to date. Really pleased to have this in the bag 
Ramp Test: The Return
Conclusion:
Difference between Thursday test and Tuesday test was -1W . So in the realms of tolerances, no FTP change but did find the limiting factor this time was more lungs than legs, so some change.
Did also put on around 1 kilo! 
Legs enjoyed the rest and we enjoyed the views…
Starting ssb2 mv with a 7% increase of my ftp. The 3w/kg goal I have (by end of build) seems closer than ever!
Finally did a morning workout (6 am) - should have picked something other than VO2. Got through but not easy.
After having and avg of 1000TSS+ all summer and a Form of -40 to -50 , I finally feel like I’m nailing workouts these days and finally getting faster as my body probably has a chance to absorb the training load.
Currently at 650TSS (only indoor) and I usually increase workout intensity by 3-4% apart from the Vo2max and anaerobic efforts which seems to be my “weakness”.
I did bluebell last night - 3 sets of 1min on / I min off x 6. On is at 120%
I did this one last week and found it mildly challenging and this week it went even better. I was able to do the majority of them at 125-130% and was able to blast the last one at just over 150%! I felt pretty good about that. So far I’m really enjoying the variety of the workouts in SSBMV2.
Would you guys consider this a failed workout? In the middle of General Build MV2, doing 2.5 min VO2 intervals in the morning after an increase in FTP seems too intense for me at least in the morning. Drank a whole bottle of 60g carb mix within the first 20 min of the workout but I was fading towards the end. Started with a back pedal and a 3% decrease in intensity during the last two sets. Also had to cut the endurance part short as I was running low on time.
Monitor +1, was tough.
Bluebell. Safe, sweet, sorted. Felt really good again and enjoyed it. I’m out moutain biking in Wales at the weekend so back to TR next week. Onwards.
60% FTP for 90 minutes, my new aerobic endurance ride to gauge progress over time.
Guesstimated I need 30-minutes to warmup and tested that by hitting lap button on bike computer:
Yup
Then looked at EF and decoupling over final 60 minutes:
Over time as FTP goes up I want to see increase in EF. Decoupling nice and flat, and under 1%.
I wouldn’t - but I’d try it again later for better results. Early AM VO2 max efforts are very challenging for me as well, to the point where I may not even attempt them any more. Nice work.
Impressive effort.
A short swim at lunch time … a steady 800m @55spm (29 sTSS)
Then this evening an hour SS , Followd by a short brick run (36 rTSS)
Darwin today. Not a breakthrough like an evolution theory, but on the last interval I have felt a little bit like an old man with a beard. I will have to definitely work on a sustainable power…or invest in some kind of a fan, because during this kind of workouts I am starting to sweat (earlier during SSBI I almost have not sweated at all) and feeling a little bit hot (unfortunately not on fire in terms of performance). After SSB2 I will definitely start working on sustainable power.
I have analyzed my recent workouts and why this felt harder and I have botched my nutrition. SSBI was very easy but SSB2, even LV is no joke in terms of fatigue. I have upped my daily calorie intake for about 500 kcal for now, and plan to up it to 1000 kcal. This should be sufficient for more fuel during workouts.
No training for me, seems that I’m getting sick again, after a hard period at work…
I’m no expert, but I sure wouldn’t call that failure. You got the vast majority of it, while incorporating two new curve balls (morning + increased FTP). I’d be happy with that result if it were mine.
Tallac today…
I’m very pleased with this result. This is my first TR rodeo, and the first couple weeks of SSB workouts had me ground down for a few days. I spelled myself with a couple low-structure outdoor rides and have been on an upswing since.
One more hard workout in this block, then the easy week which, honestly, I’m not sure I need. I just came off a season of consistent 9-11 hour / 500 +/- TSS weeks, so this is a big change in approach but still a big drop in overall load. I’m thinking I’ll take a couple easy rides, then hit the next ramp test like next Wed. I think a whole light week of training will bring me flat into the next test. Comments welcome…
Colosseum -3 today, recorded with 3 power meters (Assioma DUO, Saris H3, Stages L g2) and the file can be seen here for anyone curious. Interesting how the Stages is way high initially, then drops down closer to the other two, but never really matches them. Also surprised how close the H3 is to the pedals.
https://analyze.dcrainmaker.com/#/public/27124a76-b885-403f-61eb-e494fbe0396e
