Time Trial night on Zwift.
LSCT warmup to start with. I normally do a customised version of Laurel but didnt have the time for it today as we had some 6th December St. Nicolas related visitors.
Then onto the TT which I was pleased with. Only lost 2 seconds to my 30s leader and put over 30s into my 30s chaser. PB by 48 seconds.
Nice progression in performances here (IMO). I guess the training is doing something. I also think my pacing is improving which likely helps a lot.
Singapore is not well known for its epic climbs, and rightly so, but it does have some nasty little stingers. For some seasonal fun, today we rode a route that takes in some of these gems.
The past few weeks I was sprinkling my training with some additional Vo2 work and really noticed a big difference today - some of my previous PRs were blown away. I foresee more Vo2 work in my future 
I am a bit early but have done diasaster-2 this morning. Next week is a recovery week and busy with family stuff so it wasn’t going to work so decided to do it this morning instead.
Wasn’t too bad really. Just the last bit after the fireworks that I struggle with really. Everything else was ok. I am coming of SSBLV2 so this replaces leconte for me with a similar TSS. Good luck to anyone doing the full thing!
Fuelled with shreddies for breakfast with a bottle of Kuco add sport. Then had a high5 energy bar, 2 sis gels and 2 bottles of Kuco add sport followed by a high5 protein recovery shake at the end so about equal calorie balance.
I’ve got Disaster -2 on my calendar for next week, so I had the brilliant idea to jack up the intensity of the hardest interval here to just a bit over threshold. You know, for practice.
Needless to say I am thoroughly cooked. Like a Christmas ham.
Getting ready for disaster day next week. Recovery week so should be fresh. Not decided if I want the regular or -1 version.
Did Junction -1 today + 1.5hrs of 68%FTP so should be (semi) ready.
Today was a date with Mary. I was expecting hardcore dominatrix (especially during the warm up, where my HR was elevated and legs were heavy) and she turned out to be the unpleasant teacher that slaps your hands with the ruler at most. Of course it was hard but the Darwin felt a lot harder due shorter recovery times. The breaks are long enough to almost fully recover and the workout felt doable every moment.
Man, that was tough - Carpathian +2 didn’t disappoint! My HR was elevated right from the warmup, but my legs felt fine, so I wasn’t sure how this was going to go. My FTP is set at 289w, and I did each 16min. set with an average of 294w - damn, the last 6 min. of each set were very challenging. I was glad to cross that one off!
First “failed” workout of SSB1 MV, Palisade. Not sure if I should blame my legs, or the fact that I slept till 10am and woke up feeling blah, or that 300w ftp is harder with my Assioma pedals compared to the Stages, but my HR at the top of the first block was already 180 and I knew it was gonna be a bad day. Had to dial back to 95% about halfway through, and still barely made it as I was screaming at myself on the trainer to hang in there.
I did ramp test with the pedals when I switched to them tuesday, so it’s not a case of wrong FTP. Eclipse on the schedule tomorrow, and I don’t even want to think about McAdie +1 a week from today 
Watched Fast and Furious. Shit movie, but enjoyed and laughed. Everthing becomes nicer while riding. And then got pumped with a Liam Gallagher gig. Went fast.
Nice job sticking with it though! I did carpathian +2 today (post just above yours) and I find these just really mentally tough, but sometimes the legs just aren’t there.
Interesting comment about the pedals - I ordered the Assioma duos last week and have been curious to see how the power compares to my decade + old PowerTap wheel. I’ll run them together for a couple of rides first to get a handle on the difference and adjust my FTP as needed.
The pedals will probably read a little higher since they measure two sides closer to your body. My old stages simply doubled my left leg which I found out does about 52-54% of the work, so my numbers were getting inflated by 4-8% depending on the situation. The stages was also less consistent since I ran it with the pedals together for a week some days it was 4% higher, some days it was more like 8, some days it read the same.
Thanks for the info. One of the reasons I really wanted the duo pedals was because I wanted to see if I had an imbalance in my L/R. I had surgery on my left leg almost a year ago and was curious about how it’s performing relative to my right leg - and if there is a difference maybe incorporate some strength work.
I’m predicting the pedals will read a bit higher than my PT for the reason you mentioned, but the PT wheel is so old, I’m really not sure how out of whack it might be.
