Did my first ramp test today, after being off the bike for 6 years. Got a FTP of 216, which I’m quite satisfied with.
Looking forward for further gains 
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First post in a while. Had to take an extended break from training after Christmas. Now in the final week week of TBLVII. Really like these workouts - handy enough but the low cadence work is pretty tough. Definitely feel it in the legs the next day. I’ve been adding in extra Z2 work during the week, so going to step up to MV for TBIII. Fingers crossed I don’t put myself in a hole again 
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196 this year so far. 34 @ 93kg 
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‘Hello darkness my old friend…’
Nice and easy Black endurance session this afternoon. I love this type of endurance as the variety adds a little spice.
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I’ve tried and tried to follow the TR easy week protocol but every time I feel terrible coming off them and feel like there is too much detraining.
In my experience putting a short yet intense session mid week during the easy week keeps me ticking along nicely. For me banner work perfectly for this. 3x5min @ 400, 420 and 440w.
Feeling good!
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Third day with a somewhat hard workout. Felt OK but my legs are not 100%, I’m gonna do a 0.70 endurance ride tomorrow. Feeling great with the 3% FTP increase, intervals.icu seems to agree with me as the estimated load was 130 and actual load was 131 so 0.7% difference I love numbers.
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Final hard workout of SSBLV2 for me today. Felt a little more comfortable than I expected so looking forward to a ramp test soon.
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I’ve been feeling similar, so gonna add that workout into my next recovery week 
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Recovery week continues. Took a break from Zwift because I’m tired of squinting, and honestly, I missed Chad’s pearls of wisdom. (You really take being able to see everything on a small screen for granted until you use a system designed for 60" plasma.)
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Easy spin along the lines of Carter / Birch / West Vidette. Rode in honor of my father-in-law RIP his suffering is finally over and it’s a relief. Monday 3:16 was anniversary of my father’s passing a handful of years ago. Both of them lived life to its fullest, each in their own way. Ride on my cycling friends, and make the most of each day. 
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I was dreading this one - something like 29 minutes at 115% including the short warm up efforts. I found it better than expected - although lost concentration on breathing at the end and really had to grind out the final minute.
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Yes. Who needs that.
Got back in the country Tuesday night, in quarantine for 2 weeks. And my hypochondriac self looks inwards at that little bit of sore throat (which I have since more than two weeks), and isn’t that a little wooziness, let me go check my temperature (which is normal of course). Anyway - decided to cut out the intensive program (sustained power build) and go easy with a version of traditional base for a couple of weeks.
So Mont Albert it was.
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Sweetspot session this afternoon. I’m really get used to these afternoon workouts and I’m noticing a real difference in terms of effort between these and my usual 06.00 start time.
HR difference between the end of the first interval and the final interval was two BPM.
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Thimble +4 today…yeah, that sucked. VO2 max efforts are my Kryptonite, so this was brutal for me.
But I got through it, and did better than I expected…positive signs!
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Fish -2 today, brought forward from tomorrow as I’m away all day. https://www.trainerroad.com/app/career/bobw/rides/75589928-fish-2
Hard, especially for the latter half of the third interval and the whole of the last interval.
This was my first workout with my new fan - the Vacmaster Air Mover as per the “Lasko fan for the UK” thread. Somewhat oddly it came with an EU style power plug even though I’d specced a UK style. A couple of quid for a converter and I was sorted. I didn’t have it in quite the right place but it was still pretty effective.
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Slider Mountain
Well I managed one interval, the last one… confession, was doing the B Group ride in the Tour of Watopia and got carried away in the grupetto! Really enjoyed the volcano ascent and a couple of jumping between group efforts…finished with an unofficial pack sprint on my Zwift safety bike, hitting my max heart rate for only the second time ever
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