What workout did you do today? (2020, part 1)

I’m starting General Build today so that meant it was time for a Ramp Test. I’ve had a love/hate relationship with ramp tests (who hasn’t? :grin:) but I was very happy with today’s results. I survived a minute longer than previous tests and wound up with a 5% increase! I’m now sitting at 3.4 w/kg.

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Did Huntington -3. Looks easy, but when you are in the last intervals, your muscles are broken.

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Spanish needle +2 - so 2 hours of 15/15.
Today I pushed through and got them all. Revenge for friday when I failed half way through.

Im pretty wrecked. Im holding 4 pounds of water from last weeks massive work load, 5 workouts and saturday and sunday I set a bunch of new power records. So I am glad to push through this today. I have 2 days of rest prior to a 170 mile ride friday. I wanted to make sure I did at least some intervals prior to the long ride.

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Bottled it and went for an easy “bluebell” today.

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Mount Baldy +1

Not much to report, i feel it went well enough that I sprinted for the line.

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Quite possibly my biggest TR victory this morning. As a rider who usually focuses on crit races, this type of training doesn’t feature in my calendar.

Up Spruce Knob popped this morning and I thought ‘oh why not? In for a penny, in for a pound’.

Not going to say that I sailed through this but it was more of a mental effort than a physical one. Surprised myself this morning :+1:

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Avalanche Spire :sweat:

I knew I was in for some hurt when the warm up hit 277w and I started to feel yesterday’s Hurd workout still in my legs. Also I lost the ant connection to my devices a couple of times, hence the power drops/spikes.

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Townsend -1:

Why do 0.63 IF for an hour when you could do 0.6 IF for an hour and a half?

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49 miles of zone 2 this am @20.8mph…just as breezy as yesterday but a bit warmer. Added a 2.7 mile run on the end …ooh I can run sub 7 min/miles again - yea! …don’t think I’ll be knocking out the 5:25 miles I could run for 5k when I was running seriously but its nice to do a bit of jogging for variety :grinning:

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Ramp Test yesterday. Broken through 230 watt FTP (3.5 w/kg) for the first time, and am super pumped. This was a 7 watt bump from the last test. Now I’m going into short power build to work on my high end as it is one of my biggest weaknesses.

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Rather the Ramp Test on Monday, I manually bumped Lamarck by 3% to see how I’d get on. Got through then, and the new “FTP” worked this morning on Stromlo +3… Day of reckoning is really Monadnock +4 on Monday though…

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Jepson.

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This was a slugfest. 1st interval went super smooth. Second, not so much. FTP 6 weeks ago: 240; today’s 2nd 20 minute effort: 242. I know it’s all psychology/me psyching myself out, legs actually feel great post-workout and not beat up at all, but man that was tough. Pushed through the final interval for a solid day on the bike. Definitely on the post-ramp struggle bus ATM. Still feeling good though.

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I’m trying to focus on raising the ceiling, so today’s Z2 ride was a variant of Bays +1. The endurance work was at 65% instead of 75%, but with sprints at 225% instead of 180%. It felt much less tiring despite getting stronger sprint efforts in. I managed to eek out a bit more power on the final sprint in resistance mode, so may revise up the 225% a little next time.

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Grand Theft Bike instead of Pettit. Man, too bad I don’t own smart trainer :sob: But it’s good eye candy though.

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Anyone else spend most of Pettit+1 just waiting for those two spikes to add a bit of spice to the workout?

Ready for Wolfjaw +5 for the first time tomorrow!

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It’s not easy hitting upper-end sweet spot work after an uplift in FTP - it is more mental than physical stress though IMO. Remember, you earned that FTP increase and you belong here. Just say that to yourself next time you’re feeling the mental load of a workout like this!

Well done pal :muscle:

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Nice work @BCrossen :tada:

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Closing this large thread and starting a part 2 to continue.