So I wanted to make everything by the book, so next step in my TTE progression - 1x60@95÷ FTP. To be honest it was a lot easier than I assumed. HR stable, legs were fine - I could done 15 min more I think. This workout proves I would be a very slow TTer 
So it is time to add some more TiZ.
I’m on the same schedule. Did Spencer +1 today. Started with short back pedals during the rest intervals after the 3rd interval. Legs just about quit during the last interval so I tried standing, and shipped the chain. Had to get off to put it back on. (Thank goodness for a waxed chain). Rode it out, but the time off in the middle of the interval made the last bit not so bad. I’m pretty sure that I have never gotten through Spencer without backpedalling and more.
Is there any way I can use workouts like this that other people have built? I don’t have a laptop to download workout creator on.
Workouts can only be shared through teams. This workout is quite easy to replicate - take Dunderberg +1 + and lower the intensity
How are you doing on the daily nutrition side? From my own experience I can see that a decent dose of healthy carb based foods in the morning and early afternoon helps me in absolutely smoking every workout.
Breakfast: Large bowl of granola with oat milk with added whey, coffee, raisins and a banana in the granola. On the bike, Hammer Gel in every rest period, Hammer heed in the bottle. In General I’ve been pushing the carbs, but working at 120% of FTP for me is tough.
Morgan & Stage 4 tour of Watopia
Awesome - thanks. Hadn’t seen that workout before. May have a pop at something like that once I’m done with Build 
Well done on getting through that workout by the way!
Thanks:) For long, steady workouts check TT speciality. And If you want shorter 45 min workout, check Reynold and it’s variations.
Started sweet spot base again due to my 70.3 more than likely being delayed. Doing MV this time as I am upping my volume being at home. Also did 45 min treadmill workout via the Peloton digital app.
Yes i do 50gm of brown guard in 700ml water and a A couple of sodium tablets. It is GREAT no gut ache at all
Spencer +2 must be one of the toughest workouts or I am still not fully recovered from Spanish Needle-1 this weekend. It really hit hard in the middle of interval but hoping I am stronger for finishing it.
I know that feeling 
Stay strong
Brown sugar? 
Ramp Test followed by Ericsson -5.
Really pleased with the 5 watt increase during Specialty phase. Thought it best to test as I think were about to start a long journey 
This structured training thing seems to both work and not care that I have the genetic potential of a two-toed sloth.
Reset my training plan, due to all being cancelled.
So yesterday was just a short session followed by an easy brick run (rTSS = 21)
