Yesterdays session. 4x9min 105%. Felt not that hard so flexed a little on the last one. I definitely need to adjust my ftp upwards a little.
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Iāve got an Elite Suito on backorder. But smart trainers are the new toilet roll apparently!
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Run 5K (TR Echo swapped)
Yep, not a bike workout but my first run in three years. Guessing as Iāve lost this weight, my knackered knees might just hold up. Sunny afternoon, do miss my runs so went with other half for a run. Also Iāve two sons who have recently started running, one is getting close to my 5k/10k PRs (22:44 & 50:16). My records are nothing special, Iām not built to run distance, but I am competitive and used to enjoy it all the time!!
The other reason is if holiday goes ahead in summer with sons, we can all go for that morning run on the beach!
Back to bike for next workout, donāt want to over do the knee impact, some zone 2 stuff. If I continue with occassional run I think Iāll need some different types of trainers as I used to run off road a lot and have Salomon speedcross 4 trainers which are not forgiving on the pavements, and Iāll have to get some hardware for recording!
11 Likes
Was halfway through sustained build but young daughter now has the dreaded virus so Iāve decided nothing too strenuous over the next few weeks, some sweetspot this morning.
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Streak Day #140 This is getting dumber by the day but Iām all in now and pushing for 6 months.
In terms of the workout ā Sometimes youāre the windshield, sometimes youāre the bugā¦
Knew I had not recovered from Tuesdayās 8x3 and almost pushed this workout a day. But last hard one of this blockā¦ with 100% complianceā¦ gave it a go.
Andā¦ Nope. Would have been OK outside but just didnāt have it for the trainer.
Doesnāt matter, first time Iāve done a full block of structure in a long time and very pleased with the progression. Even have good sensations when recovered. I love when pros say that - āgood sensations todayā!!!
Bit of easy riding for a week and then into a long build block.
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Tour de Watopia Stage 5 Race. First race in a while, first in C category. Latched to an ok group (meaning one that was not right at the very back, but close), got dropped. Rode with a couple of other dudes. Got dropped. Got picked up by another bunch 300m from the line. Got dropped.
Good workout nonethelessā¦
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Spanish Needle -3 to finish my first week of General Build LV. This was definitely a confidence booster as I was able to get through all 99 sprints without feeling like I was going to have to bail. The last 4 required a bit of verbal motivation but I was excited to get through to the end. Added 30 minutes of endurance at the end.
Iāve really enjoyed the Low Volume plan and adding workouts/rides/whatever where I can. Iām hoping for good weather and some easy outside rides this weekend to set up for week 2. This Low Volume strategy allows me to branch out even more with the new outlook for the season.
16 Likes
Not a good day today
Did a steady run this AM (rTSS =37)
Then Ramp Test tonight.
I think I may be crap at the ramp as I never get a result anywhere near my ftp (yet I complete the majority of my training sessions)
Saying that, Iāve just moved from Wattbike at the gym to Neo2 at home)
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Leconte todayā¦ Iām coming to the realization that Chad is actually one of those weirdo coaches who secretly enjoys being a sadist towards the people he trains 
Man those little one minute breaks between sets were cruel, nearly broke me every single time 
just enough to keep me in the game but just on the edge of breaking
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Fang Mountain -1, switched from +1 to -1 due to time constraint, then didnāt have time to finish this one either.
No excuses, I just didnāt get moving very quickly this morning. At least I had fun with the portion that I completed.
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This oneās for @Captain_Doughnutman VO2 Fri-yay, not back, never left!
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Mount Goode for me - Log In to TrainerRoad Iād mixed feelings about it after Wednesdayās dĆ©bacle but it was OK if hard work. Sticking that close to FTP on a dumb trainer is hard - you want to keep the average up but if you do it too hard then you are effectively doing over-unders.
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They all count I guess?!
This was to scratch the itch of nagging doubt ever since I read about some issues with the Flux 2 in ERG mode. So I decided to check mineā¦
I put my main bike with a Quarq and Garmin on the trainer, running a TR workout on my phone with some varying power levels to check against (while trying not to empty the tank). I simply compared the two side-by-side.
My main observation with both set at 3 second smoothing is how substantially the Flux 2 smooths power compared to the crank-based PM, which was jumping around, although mainly within +/-10w. Anyway, although a somewhat unscientific exercise, Iām assured enough that the two are within a close tolerance.
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Everything is the new toilet roll in this mad worldā¦I ordered a new laptop to work from home - being delivered tomorrow but boy was the choice limited - madness. You canāt eat laptops or smart trainers! 
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Did Lamarck today - 4x10 min @FTP. With help of some back-pedalling I actually finished intervals with a few % over the target so I am happy and fulfilled but this stuff hurtsā¦
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Gibbs - Ride with Ivan Basso Stage 5 Group Ride
Did a lap of the short and then jumped ship to the pen again to do the full Zwift Watopia Stage 5. Iām sure you can see where the Volcano after party started, good 8 minute climb with aching calves from my first run yesterday. Got in a good group that was motoring along. Also a little group jump going into the Volcano as we finally split up with the long entrance ramp.
Now Iām finishing off the evening workout with a bottle of Sabon Estate Rocky Top 2014
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What is this thing?